A bowl of vegetables is my breakfast. My daily diet starts with a bowl of vegetables in the morning. I only have a bowl of salad for breakfast. Of course, sometimes I go out to drink a little wine at night, and occasionally I eat my favorite food until I burst my belly, but I try not to eat wheat products such as bread and noodles. These dietary methods introduced, both scientifically and statistically, have been proved to have their "effective" dining principles. After I began to abide by these dining principles, the atopic dermatitis that has been bothering me since I was a student stopped coming. At the age of 42, I can still maintain the age of blood vessels at around 33. Although I can't say yet, I believe the risk of stroke, myocardial infarction, cancer or dementia will be much lower than others. My daily diet is based on scientific research data. "Eating according to scientific data" sounds difficult, but it is not. Because the results of these studies are quite simple and clear. What anti-cancer and anti-aging vegetables are there? As the preface says, my breakfast is a big bowl of vegetables. Although I have been reminding myself to eat more vegetables since I was twenty years old, I didn't ask myself to eat a big bowl of vegetables every day until I graduated from graduate school around 20 1 1 year. I stipulate that as long as I eat a big bowl of vegetables every morning, I can eat other meals casually. Because I like eating and drinking out very much, it is always impossible to follow the research of clinical experiments for every meal. On the other hand, medicine has proved that eating a lot of vegetables has a positive effect on the body, and there is no reliable research to prove that eating too much vegetables is harmful to the body. Referring to the research results in the fourth chapter, I think the most invincible healthy way to eat is to add nuts to vegetables and dip them in olive oil, so I once made my own olive oil sauce to eat. Recently, because the sauce on the market is convenient and has many flavors, I bought it directly to eat mixed vegetables. However, the market sauces are easy to be greasy, and sometimes olive oil and simple seasonings are added directly. Vegetables that are often eaten are broccoli, tomatoes, avocados and cabbage, which are eaten with different vegetables according to the season. I studied the anti-cancer effect of sprouts when I was in graduate school, so I also ate sprouts for breakfast. By the way, sprout means plant bud. In terms of food, it refers to newly sprouted vegetables or grains. I often see dozens of sprouts in the market, including radish seedlings, alfalfa sprouts or bean sprouts, and I often choose several of them to eat. It is often heard that certain vegetables are good for health, or have anti-aging effects, and so on. But the best way to eat is not to eat only one kind of ingredients, but to choose vegetables, grains and fruits according to seasons and regions, and to take the initiative. The above are suggestions about vegetable intake. This sounds like common dietary advice, but eating more vegetables must be beneficial and harmless. A bowl of vegetables is my breakfast. My daily diet starts with a bowl of vegetables in the morning. I only have a bowl of salad for breakfast. Of course, sometimes I go out to drink a little wine at night, and occasionally I eat my favorite food until I burst my belly, but I try not to eat wheat products such as bread and noodles. These dietary methods introduced, both scientifically and statistically, have been proved to have their "effective" dining principles. After I began to abide by these dining principles, the atopic dermatitis that has been bothering me since I was a student stopped coming. At the age of 42, I can still maintain the age of blood vessels at around 33. Although I can't say yet, I believe the risk of stroke, myocardial infarction, cancer or dementia will be much lower than others. My daily diet is based on scientific research data. "Eating according to scientific data" sounds difficult, but it is not. Because the results of these studies are quite simple and clear. What anti-cancer and anti-aging vegetables are there? As the preface says, my breakfast is a big bowl of vegetables. Although I have been reminding myself to eat more vegetables since I was twenty years old, I didn't ask myself to eat a big bowl of vegetables every day until I graduated from graduate school around 20 1 1 year. I stipulate that as long as I eat a big bowl of vegetables every morning, I can eat other meals casually. Because I like eating and drinking out very much, it is always impossible to follow the research of clinical experiments for every meal. On the other hand, medicine has proved that eating a lot of vegetables has a positive effect on the body, and there is no reliable research to prove that eating too much vegetables is harmful to the body. Referring to the research results in the fourth chapter, I think the most invincible healthy way to eat is to add nuts to vegetables and dip them in olive oil, so I once made my own olive oil sauce to eat. Recently, because the sauce on the market is convenient and has many flavors, I bought it directly to eat mixed vegetables. However, the market sauces are easy to be greasy, and sometimes olive oil and simple seasonings are added directly. Vegetables that are often eaten are broccoli, tomatoes, avocados and cabbage, which are eaten with different vegetables according to the season. I studied the anti-cancer effect of sprouts when I was in graduate school, so I also ate sprouts for breakfast. By the way, sprout means plant bud. In terms of food, it refers to newly sprouted vegetables or grains. I often see dozens of sprouts in the market, including radish seedlings, alfalfa sprouts or bean sprouts, and I often choose several of them to eat. It is often heard that certain vegetables are good for health, or have anti-aging effects, and so on. But the best way to eat is not to eat only one kind of ingredients, but to choose vegetables, grains and fruits according to seasons and regions, and to take the initiative. The above are suggestions about vegetable intake. This sounds like common dietary advice, but eating more vegetables must be beneficial and harmless. Cancer prevention cruciferous vegetables When I eat vegetables, I will choose cruciferous vegetables in particular. Cruciferae vegetables named after cruciform corolla include white radish, cabbage, broccoli, Qingjiang cabbage, turnip, watercress, sesame leaves and wasabi. The main feature of this vegetable is that it will feel a little numb when eaten raw. As long as these vegetables are harmed, they will secrete an ingredient called isothiocyanate to protect themselves from insects or bacteria. The reason why the tongue feels a little numb or pungent is also from isothiocyanate. At present, studies have proved that this component has anti-cancer effect. The most representative research published in Japan is JPHC (Prospective Study on Cancer and Cardiovascular Diseases Based on Japanese Public Health Center) conducted by Social and Health Research Center of National Cancer Research Center. The results of this study show that people who eat more cruciferous vegetables are less likely to develop cancer. This study investigated the intake of cruciferous vegetables and the risk of lung cancer in 80,000 residents of health centers in Japan 10. The respondents were between 45 and 74 years old and were further divided into four groups according to whether they smoked or not. The results showed that among non-smoking men, the risk of lung cancer was 5 1% lower for those who ate the most cruciferous products than for those who ate the least. Even men who used to smoke had a lower risk of 4 1% than the other group. In addition, another study, also from JPHC, found that the more cruciferous vegetables women eat before menopause, the less likely they are to develop breast cancer. Prevention of gastric cancer with yellow-green vegetables In another JPHC study, the results showed that men who ate more yellow-green vegetables had a lower proportion of gastric cancer. In addition, lettuce and cucumber, which are neither cruciferous nor yellow-green vegetables, have no anticancer effect and little dietary fiber, but they are crisp and full of water, which makes people feel full and can reduce the overall calorie intake. Finally, you can also add nuts to the vegetables you eat in the morning. Occasionally, when I feel full in the morning, I add nuts or smoked salmon to the vegetables, then mix natto or fish, and finally come to half a bowl of rice. In this way, you can eat very full. About six points is enough, and eight points is too much. Order is very important-should we try to pay attention to the order of eating first? Maybe you've heard that eating food first is good for your health. In fact, research experiments have proved that eating vegetables first can increase the overall vegetable intake, so it is strongly recommended to eat vegetables first. Moreover, from the daily experience, if the top dish is vegetables when you are hungry, there should be many people eating more vegetables than usual. This article is excerpted from the diet practice of Japanese doctors of medicine: effective weight loss, muscle beauty, anti-aging, cancer prevention and improvement of diabetes/Mishima division (doctor of medicine, University of Tokyo, expert in general internal medicine and circulatory organs)/local records.