Cancer and nutrition – 11 tips
Did you know that…
…the personal life-style and environmental factors influence the development of cancer much more than the inheritance? Specifically, this means: to develop cancer can, but need not be destiny. … for about half of all cases of cancer with an effective Precaution could prevent? The recipe is simple: do not smoke, enough to move and eat healthy. … a balanced, mainly vegetarian diet, not only against stomach and colon cancer, protects? It also acts as a preventive measure against other types of cancer, for example breast, lung, prostate and uterine cancer. By eating healthy, you make a valuable contribution to their personal cancer screening and can enjoy their life longer.
Tip 1: eat the Balanced
An important key to health, a balanced, mainly vegetarian diet. A crucial factor is the correct mixture. This means: more vegetables and fruits, less meat and animal fats – and a lot of variety. Variety makes the meal more exciting. It is also the best guarantee that you are getting enough of all the protective substances in various foods.
Tip 2: Overweight reduce
Overweight carry twice as difficult. Because with the excess pounds, the risk of cancer increases. Radical flash diets you should avoid anyway. Too often they have failed. It takes off quickly, but afterwards even more. Unfortunately, there is no patent recipe to get rid of excess weight. It is best, bad eating habits and then slowly, but steadily lose weight until you have reached your ideal weight.
Tip 3: More vegetables and fruits
Fruits and vegetables form the core of a healthy diet. They keep the digestion going and contain numerous substances that protect against cancer. Ideal 400 to 800 grams a day. This equates to five portions. The protective effect of vegetables and fruits goes back to different ingredients: vitamins, minerals, so-called secondary plant substances and dietary fibre. But not the individual components, but the complicated Interaction of the substances, as they occur in nature, promotes health in a sustainable way.
Tip 4: More bread, rice, potatoes and pasta
The cancer protection of the other plant-based foods can increase. Daily, 600 to 800 grams of bread, rice, potatoes, pasta and legumes are ideal. Whole-grain products, as a rule, cause more. Because each processing step, the risk that valuable ingredients are lost. So, for example, in the cereals: Ruch-, half – and-white, and white flour contain only a fraction of the substances that make whole-grain flour as a healthy.
Tip 5: Less Meat
Anyone who eats less meat, saves on unnecessary calories and makes a contribution to its cancer prevention. More than 80 grams a day is already too much. Who chooses, instead of pork, beef or lamb, more fresh fish and poultry, fat cut away and a week, two or three meat-free days in turn, can reduce his risk of cancer. In General, you should prefer the less fatty varieties, and in the case of sausages, ham, bacon and Salami to exercise restraint.
Tip 6: plant fats prefer
From the point of view of cancer prevention is the Mediterranean kitchen makes it just Right. She prefers fats to the healthier plants. The recommendation per day is not more than two coffee spoons of vegetable oil (canola oil, olive oil), cooking fat (olive oil, peanut oil) and Spreadable fats (Butter). Once Breaded and Fried per week should be enough. Not quite unproblematic sweets, the mountains, large quantities of hidden fats, as well as those finished products that contain a lot of saturated fatty acids. You hide behind the name “plant oils and fats, partly hardened”.
Tip 7: Less Alcohol
A lot of drinkers live longer – as long as you stick to water and a little bit of sweetened, fruit or herbal teas. One and a half to two liters per day are healthy. In the summer, in the case of fever, diarrhea, and if you are physically active, you need more fluid. Alcohol can damage only the brain and liver, but also poses a risk of cancer. Who does not want to abandon, should limit its consumption at least.
Tip 8: Gently prepare the
With a gentle preparation unnecessary risks can be avoided. The food retains its nutrients and protective substances, carcinogenic substances cannot occur at all. Even when Grilling: the food is not too close to hold it over the fire, nothing to burn and a lot of salad and vegetables to eat. Limit your salt intake. The easiest way is, if you were less salted nuts, fries, Chips, salty Snacks, cheese, ham, bacon, sausage, salted fish, ready-made sauces and soups food. Because three-quarters of our Salt intake comes from ready-made products.
Tip 9: keep it
Properly stored foods retain their nutritional value longer and do not develop cancer-causing substances. The most important rules of the cold chain are: shopping; perishable fresh goods correct bearings Packed in the fridge; the rest of the food cool and in the dark. The main thing is, you dispose of Angeschimmeltes, Rotten, and rancid fats and Oils.
Tip 10: Even without any additives healthy
Vitamin and mineral tablets are no substitute for a healthy diet. People who eat a balanced and varied, you can do without them. On the basis of previous research results, no safe recommendations for Vitamin and mineral supplements can give. Because it is not clear which quantities in which the composition is, of all the cancer reduce the risk.
Tip 11: don’t smoke
Last but not least: Smoking is bad for your health and is contrary to all the protestations of the tobacco industry, approximately one-third of all cancer cases. If you smoke, there is only one thing: Stop! Ask your family doctor, a trusted doctor, or a specialist unit for advice.