Healthy diet should follow 3231 principle

Recently, the World Cancer Research Fund issued a "food, nutrition, physical activity and cancer prevention" report in Beijing, and this report also give the recommendation of healthy diet following 3231 principle.

Healthy diet should follow 3231 principle

The first 3 is three kinds of food, which is the more the better.

One cruciferous vegetables like broccoli, cauliflower, cabbage and kale broccoli, which are all anti-cancer stars. Many studies have shown that these cruciferous vegetables can reduce the risk of colorectal cancer, lung cancer and gastric cancer risk. The experts believed that there is special chemical substance in these cruciferous vegetables which can activate body natural detoxification enzyme. Michigan State University study shows that the people who eat cabbage more than 3 times every week can reduce 72% risk of breast cancer than the people who eat 1.5 or even fewer cabbage every week.

One is to eat high fiber foods. Dietary fiber can promote intestinal peristalsis, and it is also good for female breast. The researchers followed more than 60000 women, and found that the people reduced 35% risk of colon cancer by eating 4.5 pieces grains dietary fiber. Coarse grain is not only high in dietary fiber content, and it can also remove the two hormones which are associated with breast cancer — the estrogen and insulin.

One is to eat foods rich in vitamin D and calcium. The combination of vitamin D and calcium can protect breast and colon function. Dairy products are rich in vitamin D and calcium, so the people who often eat dairy products can reduce the risk of colorectal cancer, and it is believed by scientists that the calcium plays a protective role. The vitamin D and calcium can inhibit hormone effects, so it can make people avoid breast cancer in early stage.

Healthy diet should follow 3231 principle

The second 2 is two kinds of food need to eat more

One is tomato. Tomatoes can reduce the risk of gastric cancer, ovarian cancer, pancreatic cancer and prostate cancer, because the contained lycopene can help prevent cell damage.

Another one is berries. This berries food have anti-cancer effects, such as strawberry, blackberry and blueberries are rich in antioxidants, because the antioxidants can prevent cell damage.

Experts recommend that eat 9 servings of fruits and vegetables every day, including tomatoes and berries.

Healthy diet should follow 3231 principle

The third 3 is three kinds of food should eat less

One the red meat needs to eat less, including pork, beef, sheep and so on. Research shows that the colon cancer has close relationship with daily diet. The eating hot dogs and more meat people have higher risk of colon cancer than general people. "American Medical Association" magazine survey shows that the women eating 1 ounces of meat products each time, and two or three times weekly during 10 years are probability of colon cancer increased by 10%, and long time 2 ounces of red meat consumption every day will increased 40% risk of colorectal cancer. In addition to colon cancer, it is also having other cancers risk.

Healthy diet should follow 3231 principle

The second is not excessive drinking. The excessive drinking will increase the risk of many cancers. Wine is not useless at all, and little wine is good for heart cerebral vessels.

The third is high fat contained food should eat less. The high fat food can not only make people easy to suffer from cardiovascular and cerebrovascular diseases, but also prone to get cancer. Eat less fatty foods can reduce the risk of breast cancer. Eat less fatty foods can reduce the risk of breast cancer. American Mali Lanzhou Bei Seth of the city and the National Cancer Institute in 4 years time tracking survey of 189000 postmenopausal women, find the women eat 40% fat food have 15 % higher risk of breast cancer than the women take 20% fat food.

Healthy diet should follow 3231 principle

Expert proposes the body heat consumption should not be produced by fat more than 30% of total calories. 60 grams of fat food can produce 1800 calories every day, so you should not do too much intake.

The last 1 is to observe a food

This kind of food is soybean. People know that soybeans contain isoflavones which is a famous plant estrogen, and this is very helpful to ease the middle-aged female aging problem.

Healthy diet should follow 3231 principle


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