Introduction: The development of cancer is not an overnight process. According to statistics, the time it takes for a mutated cell to grow into a malignant tumor averages over 30 years. And unwittingly, a minor daily habit of yours may be playing a role in either preventing or causing cancer.
Professor He Yumin, Director of the Psychosomatic Medicine Branch of the Chinese Medical Association and a doctoral supervisor at Shanghai University of Traditional Chinese Medicine, reminds readers to remember the six characters for cancer prevention through diet: coarse, light, varied, less, cooked, and vegetarian. This might help prevent "cancer from entering through the mouth."
Coarse – This refers to coarse grains, mixed grains, and foods rich in crude fiber. The lack of plant fiber in food is one of the important reasons for the increasing incidence of cancer in recent years. Plant fiber has the function of "cleansing the intestines." It can promote intestinal peristalsis, shorten the time for intestinal contents to pass through, and reduce the possibility of carcinogens being absorbed by the body, especially in preventing colorectal cancer. Coarse grains are also rich in trace elements such as calcium, magnesium, and selenium, as well as various vitamins. Among them, selenium is an anti-cancer substance that can bind to various carcinogens in the body and excrete them through the digestive tract.
To eat "coarse," you might consider the following points:
One, It is best to have it for dinner. The recommended frequency for normal people is once every two days, while those with "three highs" (high blood pressure, high blood sugar, high blood lipids) can have it twice a day.
Two, Coarse and fine grains can complement each other. Research has found that a diet ratio of 6 parts coarse grains to 4 parts fine grains is most suitable. Nutritionally, it is better to mix corn, millet, and soybeans in a 1:1:2 ratio rather than eating them separately. Meat and eggs are the best partners for coarse grains, providing a nutritional complement.
Three, Coarse grains should not be over-processed. Regardless of the type of coarse grain, cooking methods such as steaming and boiling with little oil and salt are best. For example, millet, oats, and Job's tears are all suitable for making congee.
Light – Eat less high-fat and animal protein foods, and opt for natural, light fruits and vegetables, while controlling salt intake appropriately. A report from the U.S. National Academy of Sciences pointed out that among all dietary components, fat has the closest relationship with cancer, especially breast, colorectal, and prostate cancer. There are also techniques for eating less fat, such as choosing low-fat or skim milk, replacing some meat with soy products, removing the fried batter from the skin and outer fat of meat, scraping off the cream from cakes, and using steaming, boiling, roasting, and braising instead of frying and deep-frying. The World Cancer Research Fund once issued a cancer prevention advice, among which "eat more vegetables and less meat" has been widely recognized by cancer experts. Experts suggest that for meat lovers, weekly red meat intake should be less than 500 grams, and processed meat products should be eaten as little as possible; daily white meat intake should be limited to 50-100 grams, and eaten only 2-4 times a week.
In addition, salt and salt-preserved foods may increase the risk of stomach cancer. It is best not to consume more than 5 grams of salt per person per day. Be especially wary of "hidden salt" around you. For example, among supermarket foods, potato chips and instant noodles have the highest salt content. When dining out, dishes high in salt can be "unavoidable," especially northern-style braised dishes, stewed dishes, and old duck soup.
Vegetarian – Eat more fresh vegetables and fruits. It has now been confirmed that sufficient fiber from fruits and vegetables can prevent colorectal cancer and reduce the incidence of several cancers such as breast and esophageal cancer. Dr. Rachel Thompson, Science Program Manager at 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 ingredients 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 is about 150g); children aged 6-13 and women should eat 7 servings daily; and adolescents over 13 and adult males should consume 9 servings daily.
Varied – The diet should be diverse and broad. In fact, preventing tumors does not require any magic potion or expensive medicinal herbs. The key lies in a balanced diet, not being picky, and mixing meat and vegetables. Avoid foods that are excessively "heaty" or "cooling." When combined well, colorful foods like red, yellow, white, green, and black can all be "anti-cancer medicine." The American Institute for Cancer Research has clearly stated: no single food can protect people from cancer. Although many studies have shown that some components in plant-based foods, such as vitamins, minerals, and polyphenols and flavonoids, have a certain anti-cancer effect, the recommendation is not for any specific anti-cancer food, but to suggest that more than 2/3 of the diet comes from vegetables, fruits, whole grains, and legumes.
Less – The total intake of food, as well as the intake of sugar, protein, and fat, should be moderated. A study from Tokyo, Japan, pointed out that eating too much increases the risk of cancer. Researchers found that compared to people who "basically eat only 80% full," those who "feel very full after every meal" have a higher probability of getting cancer. Overeating, combined with excessive drinking and smoking, adds insult to injury. Digestive system tumors such as esophageal, stomach, and pancreatic cancer are related to this.
To achieve "eating until 80% full," you might try the following tricks: Start eating when you feel a little hungry, and eat at fixed times for each meal to avoid eating too much and too fast after being too hungry; Ensure each meal lasts at least 20 minutes, because it takes about 20 minutes from the start of a meal for the brain to receive the "full" signal; Use a small spoon instead of chopsticks, chew each mouthful more than 30 times to slow down; Eat more high-fiber 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. An Italian study found that carotene, lycopene, and lutein are not afraid of being cooked at all; 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 rich in carotenoids, as well as broccoli and cruciferous vegetables. Sue Sossen of the UK's Food Research Center said: "About 3% to 4% of the carotenoids from raw carrots are absorbed. After cooking or crushing them, the absorption of carotenoids can increase by four to five times. Cooking helps to dissolve them." Taking broccoli as an example, heating it to 60 degrees is ideal for maximizing its anti-cancer activity, reducing the risk of esophageal, stomach, lung, gallbladder, and skin cancer.