Beware of cancer from the mouth! Eat less of the 5 cancer-causing "accomplices" on the table

The World Cancer Research Fund's "Food, Nutrition, Physical Activity and Cancer Prevention" states that an unhealthy diet increases the risk of many cancers.

Five bad diets are cancer "accomplices":

1. Fried and smoked food

After the food is repeatedly fried or smoked at high temperature, especially the fried food, a large amount of carcinogens will be produced. Starchy foods, such as French fries, are prone to produce carcinogens such as acrylamide and polycyclic aromatic hydrocarbons when cooked at a high temperature of 120 °C. The content of benzopyrene in grilled fish and meat grilled on open fire or charcoal fire is very high, which can induce cell mutation and cause cancer. Repeated high-temperature heating of edible oil will cause fatty acid oxidation, cracking, and polymerization to produce more carcinogens.

2. Marinated and processed meat

Many studies at home and abroad have shown that a large amount of preserved food or processed meat, such as salted fish, sausage, bacon, bacon, etc., will increase the risk of stomach cancer. The nitrite contained in pickled food will turn into nitrite amine after entering the human body, which is a strong carcinogen and will increase the risk of cancer of the stomach, intestines, pancreas and other digestive organs. In addition, some preserved foods are high-salt foods, which may increase the risk of Helicobacter pylori infection and induce gastric cancer.

3. Hot food, hot drink

Epidemiological surveys suggest that esophageal cancer, cardia cancer, oral cancer, etc. may be related to the habit of eating hot food. Eating a hot diet for a long time in some areas will cause repeated damage to the mucous membranes of the digestive tract, which may lead to chronic inflammation, which may lead to the occurrence of cancer. The study found that the most suitable temperature for human body to eat is 10 ℃ ~ 40 ℃, and the temperature generally tolerated is up to 50 ℃ ~ 60 ℃.

4. Rotten and spoiled food

Food mildew will produce strong toxins, which may cause food poisoning, disease or cancer. Aflatoxin is a metabolite of Aspergillus flavus, which is usually found in moldy nuts, grains and fermented foods. , gastric cancer, colon cancer and other important causes of diseases.

5. Alcohol

In addition to damaging the liver, there is growing evidence that alcoholic beverages increase the risk of many types of cancer. Among them, sufficient evidence suggests that alcoholic beverages are one of the causes of oral cancer, laryngeal cancer, esophageal cancer (squamous cell carcinoma), liver cancer, colorectal cancer, and breast cancer.

The effect of eating the right foods that can prevent cancer on cancer is a "double-edged sword". It may not only be an "accomplice" in causing cancer, but also play a role in preventing or delaying the occurrence and development of cancer. If you want to rely on diet to fight cancer, it mainly depends on eating habits, the amount of nutrient intake, and the balance between nutrients.

Following the following healthy eating habits can reduce the risk of cancer to some extent:

1. Diversification of food, matching of thickness and fineness, and balanced diet.

2. Balance total energy intake with physical activity. Maintain a healthy weight with a BMI of 18.5 to 24kg/m2.

3. The energy provided by fat in the diet does not exceed 30% of the total energy, of which saturated fatty acids do not exceed 10% of the total energy, try to reduce the intake of fatty meat, meat products and cream, try not to use coconut oil and palm oil. The daily amount of cooking oil is controlled at 20-30g.

4. Reduce the intake of trans fatty acids and control it to no more than 1% of the total energy. Avoid pastries that contain margarine, cookies that contain shortening, and deep-fried fried foods.

5. Adequate intake of polyunsaturated fatty acids, moderate use of vegetable oil, 25g per person per day, and fish more than twice a week, 150-200g each time.

6. Choose appropriate cooking oils such as tea oil, corn oil, and olive oil rich in oleic acid.

7. Dietary cholesterol intake should not exceed 300mg/d. Limit cholesterol-rich animal foods such as fatty meat, organ meats, roe, squid, cuttlefish, egg yolks, etc.

8. Table salt should not exceed 6g per day, including salt in monosodium glutamate, pickles and condiments. It is recommended to consume high potassium and low sodium salt (use with caution in patients with renal insufficiency).

9. Properly increase the potassium intake, that is, the daily potassium intake is 70 ~ 80mmol/L. Get potassium by eating plenty of fruits and vegetables every day.

10. Adequate intake of dietary fiber: 25-30g daily intake, obtained from vegetables, fruits and whole grains.

11. Increase physical activity: ensure 30 minutes of moderate-intensity activity every day, 5 to 7 times a week.