Food care to prevent cancer
Introduction
At the base of essential care to have to prevent cancer there are a varied and balanced diet, together with the practice of physical activity, since excess weight and obesity are related to the increased risk of cancer. Avoid consumption of food -rich foods and fat. Excessive calorie intake leads to body weight gain, which in addition to increasing cancer development risk, leaves little space for the consumption of healthy foods responsible for their prevention. The consumption of vegetables and fruits increases its consumption is related to a lower risk of lung cancer development, mouth, esophagus, stomach and colon, due to its wealth in vitamins, minerals, fiber, antioxidants and phytochemicals.
Fruits and vegetables, as well as white foods (banana, melon, garlic, onion) are increasingly associated with cancer risk reduction. Purple (blackberry, eggplant) and red (strawberry, tomato), are directly related to the decrease in urinary tract cancer. The World Health Organization recommends a consumption of at least 400 g of fruit. Includes in your legume diet. Its richness in fiber, vitamins and minerals, contributes to the decrease in risk of colon cancer, stomach, lung, uterus and ovary. The consumption of legumes must be one to two daily rations (one portion = three tablespoons of dry or fresh legume soup cooked, about 80g).
Consume whole grains. The protective effect of food -based food. Fiber consumption must be 25g per day. It limits the consumption of red meat and processed meats increases the consumption of fish and white meats (birds, rabbits, hunting). Red and industrially processed meats (sausages, ham) are rich in saturated fats and cholesterol, and potentially responsible for the increase in colorectal, lung, breast, endometrium and prostate cancer. Fatty fish (sardines, salmon), sources of omega-3 fatty acids, have a protective effect on cancer.
It limits the consumption of alcoholic beverages alcoholic beverages must be drinks in moderation. Excessive alcohol consumption increases the risk of mouth cancer, pharynx, larynx and esophagus;And the risk associated with alcohol is even greater when people are simultaneously smokers. If you are a healthy adult, you can drink up to two glasses of wine a day (men) and a glass of wine (women);In addition to doing so with meals. It consumes less salt (sodium sources) processed foods can contain high amounts of sodium, so we must read the labels to know exactly the existing sodium value in the food. Remember that you can ingest a maximum of 5 g of salt per day.
Try to eliminate table salt, and prefers the use of aromatic herbs and spices to season your dishes. Be careful with food preparation. Choose not to ingest food totally or partially burned. Avoid salty and smoked foods. These products can contain carcinogenic compounds. Do not reuse fat. Use little fat in food clothing and prefers olive oil or peanut oil.
conclusion
Olive oil, rich nutritionally in monounsaturated fatty acids, can reduce the risk of breast, colon, ovary and prostate cancer. Try to have a varied and balanced diet;In addition to practicing physical activity. Excess weight and obesity are related to the increased risk of breast cancer in women after menopause, colon, endometrium, kidney and esophagus;among others. There is also a direct connection with pancreatic cancer, esophagus, gallbladder, thyroid, ovary and cervix. Hence we must prefer a food that contains the various food groups, in addition to carrying out some physical activity frequently.
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