Anti-cancer and anti-cancer diet series II
Eat more high-fiber foods
Another benefit of eating more plant foods is that it can increase the intake of cellulose. Cellulose, also known as dietary fiber, is mainly derived from some of the plants (cereals, fruits, vegetables) that we cannot digest. Cellulose is essential for the cleansing and health of the digestive system, which promotes gastrointestinal motility and helps digestion and absorption of food. And it can be excreted in time before carcinogenic compounds endanger health. The richness of cellulose in the diet helps prevent colorectal cancer and other common digestive diseases such as stomach, oral, and throat diseases.
A large amount of cellulose is contained in fruits, vegetables, and rough-processed grains. In general, the more naturally processed foods, the higher the cellulose content. Meat, dairy products, and sugars do not contain cellulose, and some “white” foods include white bread, polished rice, and no sugar in the pastry.
How to add cellulosic food to your diet
Replacing polished rice with brown rice
Select whole wheat bread instead of white bread
Select bran muffins instead of croissants or pastries
Zero consumption popcorn instead of potato chips
Eat fresh fruits such as pears, bananas, apples (with skin), etc.
Potatoes can be eaten with skin instead of fried.
When you want to eat potato chips, you will find fresh carrots, celery and sweet peppers. Hummus or Salsa Sauce (Spicy Tomato Sauce)
Use beans instead of meat to make chili sauce, grilled assorted, tortilla chips, and even hamburger stuffing
Ensure adequate water intake. The higher the cellulose content in your diet, the more you need to increase your water intake because the fiber absorbs water. And water is also essential in anti-cancer and anti-cancer, it will stimulate the immune system, excrete waste and toxins from the body and transport nutrients to various organs of the body
High-fiber anti-cancer foods include:
1. Whole grain foods:
whole wheat pasta, raisin cereals, barley, oatmeal, oat bran muffins, popcorn , brown rice, whole wheat or thick bread
Raspberry, apple, pear, strawberry, banana, blackberry, blueberry, mango, apricot, citrus fruit, fruit Dried, dried prunes, raisins.
Lentils, Black Beans, Peas, Lima Beans, Roasted Broad Beans, Kidney Beans, Pinto Beans, Chickpeas, Kidney Beans, Black Eyed Peas.
Broccoli, spinach, dark green leafy vegetables, peas, artichokes, corn, carrots, tomatoes, cabbage.
Red meat and processed meat
Why do some meats pose a cancer risk? First, meat lacks cellulose and nutrients with anti-cancer effects. Second, some countries, such as the United States, industrialized farmed meats contain more antibiotics and hormones, and these animals may be fed by genetically modified feeds, which will certainly increase the risk of cancer.
Most of the red meat also contains saturated fat. Although there is still controversy about the health risks of saturated fat in the nutrition community, some health organizations insist that eating meat with saturated fat is harmful to health. . Some experts have suggested that saturated fat in organically cultured meat does not pose a health hazard like saturated fat in industrialized meat.
Nutritionists agree that processed meats such as bacon, sausage, hot dog sausage, pepperoni and salami are at high risk of carcinogenicity. The reason may be the use of nitrate preservatives or other substances in the processing of meat.
How to eat meat and protein in a healthy way?
You don’t have to stop eating meat as a vegetarian, but most of the industrialized meat and processed meat that you eat daily far exceeds healthy consumption. Therefore, reducing daily intake of animal meat products can significantly reduce the risk of cancer. It is recommended to choose healthy meats and eat them with fruits and vegetables.
Reduce the frequency of red meat and replace it with fish, poultry or vegetarian protein sources
Reduce the amount of meat consumed per meal. The amount should be similar to the size of your palm.
Put the meat into a sauce or ingredient, not as a staple food. You can add a little meat to the food for seasoning or rich taste. Don’t use meat.
Add beans or vegetable protein food to each meal
Avoid eating processed meat such as hot dog sausage, sausage, cooked food and salami.
Select organic meat. Organic livestock is mostly stocked with livestock and fed with organic feed, without the addition of antibiotics, growth hormones and other animal by-products
Selecting high-quality fat
Excessive levels of fat in the diet can lead to an increased risk of multiple cancers, but it does not mean that eating fat at all is good for health. In fact, some fat types can even prevent cancer. The secret is to choose a good source of fat and a moderate amount of food.
Increase the risk of cancer The most harmful fat to health is trans fat, also known as partially hydrogenated fat. Trans fats are made by hydropending liquid vegetable oils to make them more stable and less prone to deterioration. This is what food manufacturers need, but it is harmful to health. There are also saturated fats in whole-fat dairy products and eggs that are good for health, but saturated fats in fast foods and fried foods also increase the risk of cancer.
For healthy health, it is unsaturated fat that is widely found in olive oil, nuts and avocados. There are also omega-3 (omega-3) fatty acids that are effective against a variety of inflammatory infections and are good for brain and heart health. Its premium sources include salmon (salmon), tuna and flaxseed.
How to add high quality fat to your diet to reduce harmful fat intake?
Limiting fast food, fried foods, and packaged foods, all of which contain large amounts of trans fats and unhealthy saturated fats . Such as pizza, chips, cookies, biscuits, French fries and donuts
Eat one or two fish a week, choose wild salmon, sardines, squid and Black squid
Use olive oil instead of vegetable oil or other unsaturated oils during cooking, except for cold pressed oil. Because it is only necessary to use high temperature and use toxic chemicals in the manufacture of cold pressed oil.
Pay attention to the formula list on the food label, avoid buying with “hydrogenation” or “Partially hydrogenated” grease. These are commonly found in margarines, shortenings, salad dressings, and other packaged foods. Sometimes they are labeled as “no trans fats,” but they are not true.
In cereals Add nuts and seeds to salads, soups or other dishes. Walnuts, almonds, pumpkin seeds, hazelnuts, pecans and sesame seeds are good choices
Use linseed oil when making smoothies, salad dressings, applesauce, but note Do not heat at high temperatures, because linseed oil will lose a lot of nutrients when it encounters high temperature.