Fourteen ways to prevent cancer in your diet!

Cancer is the biggest enemy of current human health. About 6 million people in the world are killed by cancer each year, and about 1.3 million people in China die of cancer. However, cancer can also be controlled. Over the years, the World Cancer Research Foundation has devoted itself to basic, clinical, and cancer prevention research, summed up the research results of the world in the field of cancer, and proposed 14 recommendations on dietary and health-related cancer prevention with broad scientific basis. . Excerpts are as follows:

Proposal 1: Reasonable arrangements for diet. Plant foods such as vegetables, fruits, grains, and beans should account for more than two-thirds of the daily diet.

Proposal 2: Control your weight and avoid being too light or too heavy. Weight gain should not exceed 5 kg in adulthood. Measured using the body mass index (BMI) formula. Formula: BMI = Weight (kg) / (height (m) x height (m)). BMI less than 20, underweight; BMI 20-25, ideal body weight; BMI 25-30, slightly overweight; BMI greater than 30, severely overweight.

Recommendation 3: Stick to physical exercise. If there is little or only mild activity at work, there should be about one hour of walking or similar exercise daily. At least one hour of intense activity per week is also required.

Recommendation 4: Eat more vegetables and fruits. Every day should eat 400 to 800 grams of fruits and vegetables, green leafy vegetables, carrots, potatoes and citrus fruits have the strongest anti-cancer effects. Eat more than five kinds of fruits and vegetables every day, and adhere to the year-round, only to have a continuous anti-cancer effect.

Recommendation 5: Eat 600 to 800 grams of various grains, legumes, and plant roots every day. The less food processed, the better. Eat less refined sugar.

Recommendation 6: Do not promote drinking. Even if you want to drink, men should not exceed two glasses a day. Women should not exceed one cup a day.

Recommendation 7: Red meat (ie cattle, sheep, pork) should not exceed 90 grams a day. It is best to eat fish and poultry instead of red meat.

Recommendation 8: Eat less high-fat foods, especially animal fats. Choose the right vegetable oil and control the dosage.

Recommendation 9: Eat less salt and eat less preserved food. Daily consumption of salt should be less than 6 grams (about 1 teaspoon).

Recommendation 10: Do not eat food that has been stored at room temperature for too long and may be contaminated with mycotoxins.

Recommendation 11: Use chilled or other suitable methods to preserve perishable food.

Recommendation 12: The level of additives, contaminants and residues in foods is safe if they are below the national limit, but misuse or improper use may affect health.

Recommendation 13: Do not eat scorched food, fish and meat or bacon grilled directly on the fire. Smoked meat can only be eaten occasionally.

Recommendation XIV: For those who generally follow the recommendations above, they generally do not need to eat nutritional supplements. Nutrition supplements may not help reduce the risk of cancer.