Introduction: The development of cancer is not an overnight process. According to statistics, the average time it takes for a mutated cell to grow into a malignant tumor is over 30 years. And before you know it, a minor daily habit of yours may be playing a role in either preventing or causing cancer. Experts remind readers to remember these six principles for cancer prevention through diet: coarse, light, varied, less, cooked, and vegetarian. This might just help prevent "cancer from entering through the mouth."
Coarse – refers to coarse grains, mixed grains, and foods rich in coarse fiber. The lack of plant fiber in the diet is one of the major reasons for the increasing incidence of cancer in recent years. Plant fiber has a "cleansing the intestines" function; it promotes intestinal peristalsis, shortens the time for intestinal contents to pass through, and reduces the possibility of carcinogens being absorbed by the body. It is particularly effective in preventing colorectal cancer. Coarse grains are also rich in trace elements such as calcium, magnesium, and selenium, as well as various vitamins. Selenium, for instance, is a cancer-fighting substance that can bind with various carcinogens in the body and excrete them through the digestive tract.
To eat "coarse," consider the following points:
1. It is best to include coarse grains in dinner. For a normal person, a frequency of once every two days is appropriate. For individuals with "three highs" (high blood pressure, high blood sugar, high blood lipids), twice a day is recommended.
2. Coarse and fine grains can complement each other. Research has found that a diet ratio of 60% coarse grains to 40% fine grains is most suitable. Nutritionally speaking, instead of eating corn, millet, or soybeans alone, it is better to mix them in a 1:1:2 ratio. Meat and eggs are the best partners for coarse grains, providing a complementary nutritional effect.
3. Coarse grains should not be processed into fine textures. Regardless of the type of coarse grain, cooking methods such as steaming or boiling with minimal oil and salt are best. For example, millet, oats, and Job's tears are all suitable for making congee.
Light – eat less salt and sugar. Eating "light" means that your overall diet should be bland, including controlling the intake of salt, sugar, and spicy foods. Although the human body physiologically needs salt, the actual requirement is very small. The overall salt intake among Chinese residents is relatively high, exceeding 15 grams per day, which is about twice that of the Japanese. Currently, the World Health Organization recommends a daily salt intake of 5 grams per person, while China recommends 6 grams.
For a family of three, assuming all three meals are eaten at home, the daily salt consumption would be 18 grams, and about 500 grams a month, which seems to meet the standard. In reality, this is far exceeding the limit. This is because many foods already contain a significant amount of salt, such as seafood, cooking soy sauce, monosodium glutamate (MSG), vinegar, and even vegetables. Breakfast items like pickles, salted eggs, and salted cucumbers are also high in salt. Generally, 20 ml of soy sauce contains about 3 grams of salt. Salt is a major culprit in inducing high blood pressure. In regions with high salt consumption (over 20 grams per person per day), the incidence of cerebrovascular diseases is significantly increased. At the same time, the incidence of malignant tumors such as stomach cancer, esophageal cancer, and bladder cancer also markedly increases. Long-term excessive salt intake also has the following health hazards: making one more susceptible to colds; causing ulcers; promoting obesity; increasing the risk of pharyngitis; excess stomach acid; elevated blood sugar; and triggering kidney problems, among others.
The biggest consequence of excessive sugar intake is promoting obesity. It is also particularly detrimental to diabetics. Spicy foods can worsen conditions like high blood pressure, gastric and duodenal ulcers, and hemorrhoids.
Varied – your diet should be diverse and broad. In fact, preventing tumors doesn't require any magic potions or expensive medicines. The key lies in a balanced diet, not being picky, mixing meat and vegetables, and avoiding excessively hot or cold foods. When combined properly, colorful foods like red, yellow, white, green, and black can all be "anti-cancer medicines." The American Institute for Cancer Research has clearly stated: No single food can protect people from cancer. Although many studies have shown that certain components in plant-based foods, such as vitamins, minerals, and polyphenols and flavonoids, have certain anti-cancer effects, the recommendation is not for any specific anti-cancer food. Instead, it suggests that more than 4/5 of your diet should come from vegetables, fruits, whole grains, and legumes.
Less – the total amount of food intake, as well as the intake of sugar, protein, and fat, should be moderated. A study from Tokyo, Japan, pointed out that eating too much can increase the risk of cancer. Researchers found that compared to those who "eat until they are basically 80% full," people who "feel very full after every meal" have a higher probability of developing cancer. Binge eating, especially when combined with heavy drinking and smoking, is even more detrimental to the body. This is related to digestive system tumors such as esophageal cancer, stomach cancer, and pancreatic cancer.
To achieve "80% full," you might try the following tricks: Start eating when you feel a little hungry, and have meals at fixed times to avoid eating too much and too fast after becoming extremely hungry. Ensure each meal lasts at least 20 minutes, as it takes about 20 minutes from the start of a meal for the brain to receive the signal of fullness. Use a small spoon instead of chopsticks, chew each mouthful more than 30 times to slow down your eating pace. Eat more coarse, fiber-rich foods that increase satiety, such as beans and konjac. Serve smaller portions or use shallow plates and transparent tableware.
Cooked – except for fresh fruits and vegetables, other foods should be thoroughly cooked or stewed. An Italian study found that carotenes, lycopene, and lutein are not afraid of being cooked; on the contrary, they can better protect the body from cancer cell invasion when cooked compared to being eaten raw. This is especially true for carrots and tomatoes, which are rich in carotenoids, as well as broccoli and other cruciferous vegetables. Sue Sutherland of the UK's Food Research Centre said: "About 3% to 4% of carotenoids are absorbed from raw carrots. After cooking or mashing them, the absorption of carotenoids can increase by four to five times. Cooking helps to dissolve them." For broccoli, heating to 60 degrees Celsius is ideal, as it maximizes its anti-cancer activity and reduces the risk of esophageal, stomach, lung, gallbladder, and skin cancers.
Vegetarian – eat more fresh vegetables and fruits. It has now been confirmed that adequate intake of dietary fiber from fruits and vegetables can prevent colorectal cancer and reduce the incidence of several other cancers, such as breast cancer and esophageal cancer. Dr. Rachel Thompson, Science Program Manager for the World Cancer Research Fund, recommended several of the most effective anti-cancer fruits and vegetables: Tomatoes can reduce the risk of prostate cancer. Broccoli, cabbage, and bean sprouts can lower the risk of digestive system cancers. Strawberries, onions, and garlic all contain components that inhibit tumor growth. The U.S. Department of Agriculture, the American Cancer Society, and the National Cancer Institute jointly recommend that children under 6 should consume 5 servings of fresh fruits and vegetables daily (1 serving of vegetables is about 100g, and fruit about 150g). Children aged 6-13 and women should eat 7 servings per day, while adolescents over 13 and adult males should consume 9 servings per day.