Five words to stop cancer from entering through the mouth

The World Cancer Research Fund has clearly pointed out that bad eating habits can lead to more than 30 types of cancer, and one-third of cancer deaths each year are related to bad eating habits. In our daily diet, we might as well keep in mind five key words to prevent cancer from entering our body through our mouths as much as possible.

Eat "fresh"

Several international studies have pointed out that eating more fresh food can help prevent cancer. The World Cancer Research Fund found that eating more fresh fruits and vegetables can reduce the risk of various cancers, including pharyngeal cancer, laryngeal cancer, and esophageal cancer.

The antioxidants, carotenoids, vitamin C, flavonoids and other active ingredients contained in fresh fruits and vegetables have anti-cancer effects. Cruciferous vegetables, in particular, contain quinones and phenols. Quinones can dilute carcinogens and accelerate their excretion from the body. Phenols can block the metabolism of cancer cells.

People should eat at least 400 grams of different kinds of fresh fruits and vegetables every day, preferably including red, green, yellow, purple and other colors. On the contrary, never eat food that has been moldy for a long time. When peanuts, soybeans, rice, noodles, etc. become moldy, they can produce aflatoxin, a strong carcinogen, which can cause liver cancer, stomach cancer, etc. In addition, try not to eat overnight dishes. Food that has been left out for more than 8 to 10 hours often contains nitrite, and the more times it is heated, the higher the content.

Second, eat "light"

A high-salt diet is closely related to the occurrence of gastric cancer. The Japan Cancer Center Research Institute conducted an 11-year follow-up of 40,000 middle-aged people and found that for men, those who consumed more salt had twice the risk of stomach cancer than those who consumed less salt, and among women, those who consumed more salt had a significantly higher risk of stomach cancer than those who consumed less salt. Researchers said that this is because when the human body consumes excessive high-salt food, the high osmotic pressure of salt will cause direct damage to the gastric mucosa, followed by a series of pathological changes. High-salt pickled foods contain a lot of nitrite, which can combine with amines in food to form nitrosamines, which are extremely carcinogenic.

It is recommended that everyone should not consume more than 5 grams of salt per day. When cooking, you should also pay attention to the presence of "hidden salt". For example, MSG, soy sauce, sauces, and seasoning packets also contain salt, and the amount used needs to be controlled.

In addition to eating less salt, a light diet should also control the amount of meat you eat. A report from the National Academy of Sciences of the United States pointed out that fat is most closely related to cancer, especially breast cancer, colorectal cancer and prostate cancer. The World Cancer Research Fund recommends that you consume less than 500 grams of meat and poultry per week and eat as little processed meat as possible.

Three kinds of food: coarse

Lack of dietary fiber in food is one of the important reasons for the increase in cancer patients in recent years. Various grains are originally sources of dietary fiber, but they are affected by processing. The more refined the processing, the more dietary fiber is lost. So it is better for people to deliberately eat something "coarse".

Foods rich in dietary fiber include: staple foods such as black rice, cornmeal, oatmeal, fresh corn, and millet; vegetables such as shiitake mushrooms, enoki mushrooms, edamame, broad beans, garlic sprouts, and wild rice stems; fruits such as pomegranates, mulberries, pears, kiwis, and fresh dates; nuts such as black sesame seeds, pine nuts, dried almonds, and dried walnuts. After dietary fiber enters the body, it can stimulate gastrointestinal motility, promote defecation, reduce intestinal absorption of carcinogens, and prevent colorectal cancer.

It is worth recommending that beans are low in fat and high in fiber. They can not only effectively reduce the risk of endometrial cancer, but also prevent breast cancer because they contain more antioxidants.

Whole grains are also rich in trace elements such as calcium, magnesium, selenium and various vitamins, which can promote metabolism and enhance physical fitness. Among them, selenium is an anti-cancer substance that can "bind" to various carcinogens in the body and excrete them through the digestive tract.

It is recommended that you increase the intake of coarse grains in your daily diet. For example, mix oat flour, corn flour and flour together to make mixed-flour steamed buns or noodles; mix red beans and mung beans together to cook mixed bean porridge. But please note that no matter what kind of coarse grain, it is best to cook it with less oil and salt, such as steaming or boiling.

4. Eat "bitter"

Many people reject bitter foods, but little do they know that bitter foods have good anti-cancer effects. Fruits such as lemons, oranges, grapefruits, etc. all taste a bit bitter because they contain a substance called "limonin". Limonin is a phytochemical that is usually found in ripe fruits, especially lemon fruits.

Years of research have found that limonin is effective in enhancing immunity and can help cancer patients build up their resistance. Research in the United States has found that limonin can be absorbed by eating citrus fruits or orange juice, which has a preventive effect on oral cancer, lung cancer, breast cancer, and stomach cancer. Citrus fruits also contain a variety of flavonoids and carotenoids, which also have anti-cancer effects.

American research has also found that other natural bitter substances in food also have certain health benefits. For example, naringin in lemons and grapefruits, tea polyphenols in tea, and polyphenols in red wine and chocolate are all ingredients that help prevent cancer and heart disease. The quinine in bitter melon can enhance the body's immunity and help control blood sugar. Therefore, an anti-cancer diet must be a bit bitter.

Five foods that are sour

Vinegar is the most common condiment in the Chinese people's kitchens, containing a variety of amino acids and organic acids. Studies have confirmed that vinegar contains an enzyme that has bactericidal effects, can inhibit the growth of cancer cells, and reduce the strong carcinogenicity of aflatoxin. In addition, vinegar can prevent high blood pressure, high blood lipids, high blood sugar, and relieve fatigue.

Vinegar is often used in cooking, which is both healthy and delicious. For example, adding a little vinegar when stir-frying shredded potatoes, bean sprouts, and lotus root slices can make the dishes crispy, tender and refreshing; adding a little vinegar when stir-frying purple cabbage can make the dishes more colorful; adding a little vinegar when stewing small fish or ribs can help dissolve the calcium in the bones and facilitate absorption by the human body.

In addition to vinegar, yogurt is also a common sour food. American research has confirmed that drinking yogurt regularly can inhibit tumors. The researchers first artificially induced tumors in mice and then divided them into two groups. One group had yogurt added to their feed, while the other group did not. The results showed that the tumor was significantly suppressed in the former, with the number of tumor cells reduced by 30% to 35% compared with the latter. As for the reason, researchers believe that lactic acid helps inhibit the growth of harmful bacteria such as E. coli, and can devour carcinogens, weakening their carcinogenicity.

Although yogurt is good, it should not be consumed in excess. Adults should not drink more than 400 grams of yogurt per day, unless they are pregnant women, nursing mothers or adolescents in development who have a high demand for calcium. People with excessive stomach acid should avoid drinking it before meals. Drinking yogurt on an empty stomach can promote bowel movements and is suitable for people with constipation. On the contrary, it is not suitable for people with diarrhea. Ordinary people can drink it before or after meals.