When it comes to "cancer", many people are afraid. There seem to be more and more people suffering from cancer around them, fearing that it will find itself one day, but unfortunately, they don't know how to prevent it effectively. April 5-21 is the 25th National Cancer Prevention Publicity Week. I hope everyone can take the initiative to learn about cancer prevention and protect the health of themselves and their families during this week. On this occasion, I would like to summarize a set of diet anti-cancer strategies for you, hoping to be useful to you.

Not long ago, Professor Chen Wanqing, director of the Cancer Early Diagnosis and Treatment Office of the National Cancer Center and Cancer Hospital of China Academy of Medical Sciences, published a study in The Lancet-Global Health, analyzing the influence of 23 common carcinogenic factors on China people.

The results show that among adults aged 21 and above, 1.136 million people die of various cancers caused by 23 carcinogenic factors every year, accounting for 45.2% of all cancer deaths aged 21 and above (about 2.29 million people). In other words, as long as 23 carcinogenic factors are well controlled, more than 1 million people in China can avoid dying of cancer every year.

Behavioral factors: smoking, secondhand smoke, drinking, lack of exercise; (4) < P > Dietary factors: insufficient intake of fruits, vegetables, dietary fiber and calcium, excessive consumption of red meat, deep-processed meat and salted vegetables; (7) < P > Metabolic factors: overweight, diabetes; (2)

Environmental factors: PM2.5 pollution, ultraviolet radiation; (2)

Infection factors: Helicobacter pylori (HP), hepatitis B virus (HBV), hepatitis C virus (HCV), human immunodeficiency virus (HIV), human papillomavirus (HPV), Epstein-Barr virus (EBV), Clonorchis sinensis and human herpesvirus 8. (8)

If you are careful, you can easily find that besides the seven dietary factors, drinking in behavioral factors, overweight in metabolic factors, diabetes, Helicobacter pylori and Clonorchis sinensis in infectious factors are also inextricably related to eating habits. You see, there are three "mouths" in the word "cancer", and the ancestor's word creation is really unique.

eat more fruits. Fruit is rich in dietary fiber, vitamins, minerals and various bioactive substances. Studies have found that increasing fruit intake can reduce the risk of esophageal cancer, gastric cancer and colorectal cancer. It is recommended that everyone eat fruit every day, reaching the recommended amount of 211~351 grams; Adults can eat fruits before meals in order to control their weight, which is beneficial to control the total amount of meals; Eating fruit between meals can not only replenish water, but also obtain rich nutrition.

eat more vegetables. Vegetables are important sources of dietary fiber, organic acids, some minerals, vitamins and various phytochemicals. Studies have found that increasing vegetable intake can reduce the risk of esophageal cancer and colon cancer. It is suggested that everyone ensure that there are vegetables in meals, reaching the recommended amount of 311~511 grams per day, of which dark vegetables should account for 1/2; When eating in the canteen, the vegetables in each meal should account for 1/2 of the whole plate; A family of three buys 1~1.5 kg of fresh vegetables every day and distributes them to eat in three meals a day; You can also put vegetables suitable for raw food on the coffee table and desk for snacks.

supplement dietary fiber. When eating celery, the "filament" that is entangled in the mouth and can't be swallowed is dietary fiber. In recent years, the health benefits of fiber have been constantly refreshed: regulating intestinal flora, preventing constipation and colorectal cancer; Delaying carbohydrate absorption and reducing postprandial blood sugar; There is no calorie in itself, and the feeling of fullness is strong, which is conducive to controlling food intake.

These foods are rich in dietary fiber. It is suggested that you increase your intake according to the season and preference: cereals such as millet, fresh corn and naked oats, miscellaneous beans such as adzuki beans and mung beans, sweet potatoes, fresh mushrooms, Flammulina velutipes and auricularia, fresh beans such as edamame, broad beans and peas, fruits such as pomegranate, mulberry and pear, and black berries.

calcium supplementation. Good dietary sources of calcium are: dairy products, bean products, dark green leafy vegetables, nuts and oilseeds, small fish and shrimps with bones and skins. I suggest you increase the intake of these high-calcium foods.

eat red meat in moderation. Red meat such as beef, pork and mutton is a high-quality source of protein and heme iron, but excessive consumption will increase the risk of cancer. Eating livestock and poultry meat should be controlled between 41 and 75 grams every day, and the intake of aquatic products should be appropriately increased.

eat less deep-processed meat. Deep-processed meat such as ham, sausage and bacon can be eaten without eating. Even if the intake is very low, the risk of cancer will increase.

have a taste of salted vegetables. Salted vegetables not only contain more salt, but also produce nitrite when pickled for an inappropriate time, which increases the risk of cancer.

it's better to drink less wine. There is strong evidence that drinking alcohol is closely related to six kinds of cancers, including oropharyngeal cancer, esophageal cancer, gastric cancer, liver cancer, colorectal cancer and breast cancer. Even a small amount of alcohol or alcoholic beverages will increase the risk of cancer. In addition, China people's alcohol metabolism ability is generally poor, which shows that many people will turn red after drinking, so it is better not to drink or drink less.

Some people think that "drinking a small amount of wine, especially red wine, is good for cardiovascular and cerebrovascular diseases". In this regard, the current expert knowledge is: it is not recommended that anyone start drinking or drink frequently for the sake of preventing cardiovascular and cerebrovascular diseases.

The Dietary Guide of China suggests that the maximum daily drinking amount for men is 1,111ml of beer, 251ml of wine, 1.2% of 38-degree liquor and 1.2% of 52-degree liquor; For women, 711 ml of beer, 211 ml of wine, 1 liang of 38-degree liquor and 6 yuan of 52-degree liquor.

pay attention to catering hygiene. Oral-to-mouth transmission of Helicobacter pylori can induce gastric cancer. It is suggested to divide meals or use public chopsticks and spoons to hold food, and pay attention to disinfection of bowls and chopsticks. If infection is found, it should be treated under the guidance of a doctor.

eat freshwater fish and be sure to cook it thoroughly. Clonorchis sinensis mainly comes from raw or undercooked freshwater fish and can induce cholangiocarcinoma. I suggest that you don't eat fresh water fish sashimi, and cook the fish thoroughly.

have you remembered the above ten suggestions? Can it be implemented in life? I often hear some people vomit: "If you eat according to the experts, you can't eat anything, and you will starve to death!" Actually, it is not!