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What you eat has a significant effect on many aspects of your health, including your risk of developing chronic diseases like heart disease, diabetes and cancer. In particular, the development of cancer has been shown to be greatly influenced by your diet.
1. A healthy diet against cancer
A healthy eating pattern includes:
Foods rich in vitamins, minerals and other nutrients. The food is low in calories and helps maintain a healthy weight. Variety of dark green, red and orange vegetables. Legumes are rich in fiber. Whole grains, bread, pasta, and brown rice. A healthy diet will limit or exclude:
Certain types of red meat such as beef, pork and lamb. Processed meats such as bacon, sausages, cold cuts. Drinks that are high in sugar, such as soft drinks, sports drinks, and fruit drinks. Processed foods and refined grain products. Tips for a healthy eating pattern:
Complement dishes with colorful vegetables and fruits, beans and whole grains. Choose fish, poultry, or beans as your main source of protein instead of red or processed meat. If consuming red or processed meat, use smaller portions. Cook poultry and fish by steaming or boiling, avoiding frying or grilling. Eat more homemade foods instead of "shops," and consume more vegetables, whole fruits, and low-calorie foods instead of high-calorie foods like chips, ice cream, donuts, and other sweets. . Restaurants often serve large portions, but you don't necessarily have to eat all the servings and have the option of taking the rest of your food home to use for your next meal. Use smaller plates and bowls for larger calorie foods. Pay attention to the ingredient list printed on the packaging of each product. Limit the use of cream sauces, sauces high in salt and additives.
Hãy bổ sung thực phẩm giàu vitamin, khoáng chất và các chất dinh dưỡng khác.
2. Do preservatives, nitrates, food additives and other food chemicals cause cancer?
Currently, there are many news sources that link additives, chemicals and food colorings with cancer risk. But at this point, scientific evidence has yet to show any real connection. In fact, some preservatives act as antioxidants, which have a protective effect on the body.
3. Why are fruits, vegetables and plant foods capable of protecting the body against cancer?
Plant-based foods provide thousands of phytochemicals, which are natural plant compounds rich in antioxidants, which have the ability to protect and repair the body's damaged DNA. Some antioxidants seem to affect cancer cells, controlling how they grow or spread. The vitamins and minerals in vegetables, fruits, whole grains, and beans also help with DNA production and repair, and control cell growth. Certain foods may have a more direct effect on specific types of cancer. For example, plant foods are high in fiber, which may reduce the risk of colon cancer.
Các vitamin và khoáng chất trong rau, trái cây, ngũ cốc nguyên hạt và đậu cũng giúp sản xuất, phục hồi DNA và kiểm soát sự phát triển của tế bào.
4. Is organic food the best defense against cancer?
Consuming organic food is a good choice, but organic food is not necessarily better nutritionally and reduces cancer risk. You can find studies that show organic foods have more nutrients and less protective chemicals, but you can find many studies that contradict this idea. Although users are often worried about pesticide residues, not all conventional crops, inorganic crops contain harmful amounts of pesticides.
The use of organic food is a good habit. However, organic fruits and vegetables often cost more. So, if you are eating less fruit and vegetables because the cost of organic products is higher than that of conventional vegetables, you should consider changing your diet to match inorganic sources of vegetables and fruits. .
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Reference articles: Webmd.com and cancer.org
