癌症最怕的 4 类食品，意见多吃！快保藏
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">说到</span>“癌症”<span style="color: black;">无</span>谁不怕，<span style="color: black;">由于</span>癌症能让一个本来红光满面健健康康的人，以肉眼可见的速度凋零，还会让一个生活还不错的小康家庭，<span style="color: black;">快速</span>走向穷困潦倒的境地。<span style="color: black;">况且</span>，<span style="color: black;">此刻</span><span style="color: black;">青年</span>人患癌的<span style="color: black;">亦</span><span style="color: black;">逐步</span>多了起来，网上经常能看到<span style="color: black;">有些</span><span style="color: black;">青年</span>人<span style="color: black;">由于</span>癌症去世的<span style="color: black;">信息</span>，<span style="color: black;">乃至</span>是 90 后、00 后……</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">在这个癌症<span style="color: black;">逐步</span><span style="color: black;">青年</span>化的时代，<span style="color: black;">咱们</span>该怎么预防呢？</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">必要</span>承认，<span style="color: black;">日前</span>对绝大<span style="color: black;">都数</span>癌症<span style="color: black;">来讲</span>，不是打一针疫苗就能预防的，<span style="color: black;">亦</span>不存在什么特效的<span style="color: black;">药品</span>或<span style="color: black;">食品</span>，能<span style="color: black;">保准</span><span style="color: black;">咱们</span>绝不得癌症。但癌症与<span style="color: black;">膳食</span>习惯确实关系密切。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">这篇<span style="color: black;">文案</span>就给<span style="color: black;">大众</span>说说有利于预防癌症的<span style="color: black;">食品</span>，<span style="color: black;">大众</span>参考着安排起来吧，<span style="color: black;">安心</span>，都挺好吃。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;">多吃<span style="color: black;">鲜嫩</span>蔬果</span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">鲜嫩</span>蔬果对人体益处多多，除了能<span style="color: black;">弥补</span>身体所需的营养之外，在预防癌症方面<span style="color: black;">亦</span>能起到很大的<span style="color: black;">功效</span>。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><img src="//q0.itc.cn/q_70/images03/20240225/e178da1a43a540de8938520b057c6048.jpeg" style="width: 50%; margin-bottom: 20px;"></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">图库版权<span style="color: black;">照片</span>，转载<span style="color: black;">运用</span>可能<span style="color: black;">诱发</span>版权纠纷</span></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">1</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">维生素 C</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">鲜嫩</span>蔬果中<span style="color: black;">饱含</span>维生素 C，<span style="color: black;">尤其</span>是冬枣、猕猴桃、草莓、橘子、橙子、甜椒、彩椒、小白菜，它们的维生素 C 含量都很优秀。维生素 C <span style="color: black;">拥有</span>较强的抗氧化性，<span style="color: black;">能够</span><span style="color: black;">控制</span>亚硝酸盐转变为亚硝胺，亚硝胺<span style="color: black;">拥有</span>致癌<span style="color: black;">功效</span>，<span style="color: black;">亦</span>是诱发胃癌的危险<span style="color: black;">原因</span>之一。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">2</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">抗氧化<span style="color: black;">成份</span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">胡萝卜、苦苣菜、<span style="color: black;">番茄</span>、紫洋葱、紫甘蓝等这类深色蔬菜含有<span style="color: black;">更加多</span>的抗氧化<span style="color: black;">成份</span>，<span style="color: black;">例如</span> β-胡萝卜素、<span style="color: black;">西红柿</span>红素、花青素、槲皮素等，它们<span style="color: black;">能够</span><span style="color: black;">帮忙</span>人体清除自由基、抗炎，<span style="color: black;">亦</span>有利于预防癌症的<span style="color: black;">出现</span>。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">尤其</span>是十字花科蔬菜和绿叶菜对预防癌症的<span style="color: black;">功效</span>更大。有<span style="color: black;">科研</span><span style="color: black;">显示</span>，<span style="color: black;">增多</span>十字花科蔬菜以及绿叶菜的摄入可降低患肺癌的发病<span style="color: black;">危害</span>。其中十字花科蔬菜还能降低胃癌、乳腺癌的发病<span style="color: black;">危害</span>。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">另一</span>，多吃蔬菜还能降低患结肠癌和食管鳞（腺）癌的<span style="color: black;">危害</span>；多吃<span style="color: black;">果蔬</span>可降低<span style="color: black;">重点</span>消化道癌症，<span style="color: black;">例如</span>食管癌、胃癌、结直肠癌的发病<span style="color: black;">危害</span>。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">主食<span style="color: black;">增多</span>全谷物</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">咱们</span>总是<span style="color: black;">意见</span><span style="color: black;">大众</span>，<span style="color: black;">必定</span>要少吃精白米面，多在主食中<span style="color: black;">增多</span>全谷物的摄入。<span style="color: black;">由于</span>与精白米面相比，全谷物含有<span style="color: black;">更加多</span>的膳食纤维、B 族维生素以及矿物质，<span style="color: black;">亦</span>能<span style="color: black;">安稳</span>餐后血糖，对健康更有利。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">有<span style="color: black;">科研</span><span style="color: black;">表示</span>，</span><span style="color: black;"><strong style="color: blue;"><span style="color: black;">增多</span>全谷物的摄入不仅能<span style="color: black;">掌控</span>体重、降低患 2 型糖尿病、心血管<span style="color: black;">疾患</span>的<span style="color: black;">危害</span>，还能降低结直肠癌的发病<span style="color: black;">危害</span>。</strong></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">尤其</span><span style="color: black;">举荐</span>燕麦、青稞<span style="color: black;">这般</span>的全谷物，它们都<span style="color: black;">饱含</span> β-葡聚糖。这是水溶性膳食纤维的一种，能吸水膨胀<span style="color: black;">增多</span>饱腹感，促进胃肠蠕动，可预防便秘和肠道<span style="color: black;">疾患</span>，还<span style="color: black;">拥有</span>改善血脂<span style="color: black;">反常</span>的<span style="color: black;">功效</span>。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;">每日</span>吃豆制品</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">我国《中国居民膳食指南》中<span style="color: black;">意见</span>每人<span style="color: black;">每日</span>大豆的摄入量要达到 25 克，而<span style="color: black;">按照</span>《中国居民膳食指南科学<span style="color: black;">科研</span>报告 2021》中的数据<span style="color: black;">表示</span>，2018 年我国各年龄组均有 70%的人群在膳食调查<span style="color: black;">时期</span>，平均<span style="color: black;">每日</span>的大豆及其制品的摄入量<span style="color: black;">小于</span> 15 克，这就<span style="color: black;">寓意</span>着</span><span style="color: black;"><strong style="color: blue;">我国绝大<span style="color: black;">都数</span>人的大豆都没吃够<span style="color: black;">举荐</span>量。</strong></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><img src="//q0.itc.cn/q_70/images03/20240225/9c04a0f96c704b8bb8ac2f9e154638be.jpeg" style="width: 50%; margin-bottom: 20px;"></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">图库版权</span><span style="color: black;"><span style="color: black;">照片</span>，转载<span style="color: black;">运用</span></span><span style="color: black;">可能<span style="color: black;">诱发</span>版权纠纷</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">25 克大豆相当于 1 拳头<span style="color: black;">上下</span>的北豆腐或半盒南豆腐或 1 拳头豆腐丝或 2 块豆腐干。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">充足豆制品的摄入，可降低乳腺癌的<span style="color: black;">危害</span>。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">常喝茶</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">茶在我国历史悠久，中国是世界上最早<span style="color: black;">发掘</span>和利用茶树的国家。茶叶中含有抗氧化<span style="color: black;">成份</span>茶多酚，<span style="color: black;">每日</span><span style="color: black;">保持</span>喝茶对健康有益，但别喝浓茶，避免影响身体对营养<span style="color: black;">成份</span>的吸收利用，<span style="color: black;">亦</span>会影响<span style="color: black;">睡觉</span>质量。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">日前</span>有<span style="color: black;">科研</span><span style="color: black;">显示</span>，常喝茶<span style="color: black;">能够</span>降低患心血管<span style="color: black;">疾患</span>、2 型糖尿病以及胃癌的发病<span style="color: black;">危害</span>。</span><span style="color: black;"><strong style="color: blue;">2019 年的荟萃分析<span style="color: black;">显示</span>，<span style="color: black;">每日</span>喝 6 杯绿茶可降低 21%胃癌的发病<span style="color: black;">危害</span>。</strong></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><img src="//q3.itc.cn/q_70/images03/20240225/eb2e7b7cb0af48dab6ffb4f201a97054.jpeg" style="width: 50%; margin-bottom: 20px;"></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">图库版权<span style="color: black;">照片</span>，转载<span style="color: black;">运用</span>可能<span style="color: black;">诱发</span>版权纠纷</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">不外</span><span style="color: black;">必须</span><span style="color: black;">重视</span>的是，冲泡绿茶的时候别用太热的水。水温<span style="color: black;">掌控</span>在 60℃~80℃ 时，茶多酚得率随着冲泡温度的<span style="color: black;">上升</span>而<span style="color: black;">加强</span>，而当温度在 90℃~100℃ 时，茶多酚得率随着温度<span style="color: black;">上升</span>反而降低，<span style="color: black;">通常</span><span style="color: black;">状况</span>下茶多酚得率随着冲泡时间的延长而<span style="color: black;">加强</span>。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">除了以上<span style="color: black;">说到</span>的<span style="color: black;">膳食</span>方面的<span style="color: black;">意见</span>，<span style="color: black;">想要</span>预防癌症还得<span style="color: black;">保持</span>运动。运动的好处<span style="color: black;">非常多</span>，不仅能<span style="color: black;">掌控</span>体重、降低慢性病的发病<span style="color: black;">危害</span>、提高认知能力、降低<span style="color: black;">痴傻</span><span style="color: black;">危害</span>、改善<span style="color: black;">睡觉</span>，还能降低多种癌症的发病<span style="color: black;">危害</span>，<span style="color: black;">包含</span>结肠癌、乳腺癌、膀胱癌、子宫内膜癌、食管腺癌、胃癌、肾癌。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">因此</span>，<span style="color: black;">意见</span><span style="color: black;">每日</span>进行<span style="color: black;">最少</span> 30 分钟的有氧运动，<span style="color: black;">例如</span><span style="color: black;">慢跑</span>、慢跑、骑车、跳操等，每周再进行 2~3 次<span style="color: black;">没</span>氧运动，<span style="color: black;">例如</span>弹力带、哑铃、俯卧撑、引体向上等。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">最后总结一下，远离癌症，拥抱健康！<span style="color: black;">平常</span>的<span style="color: black;">膳食</span>习惯和生活习惯，将会决定身体的健康。</span><span style="color: black;"><strong style="color: blue;">再次强调，虽然<span style="color: black;">非常多</span><span style="color: black;">食品</span>对预防癌症有<span style="color: black;">帮忙</span>，但<span style="color: black;">无</span>任何一种<span style="color: black;">食品</span>是吃了就能百分百防癌的</strong></span><span style="color: black;">，<span style="color: black;">必定</span>要<span style="color: black;">平衡</span>营养，养成良好的生活习惯，经常<span style="color: black;">熬炼</span>，<span style="color: black;">定时</span>体检哦。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">参考文献</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"> 中国营养学会.中国居民膳食指南.人民卫生出版社.2022 </p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">米智,刘荔贞,武晓红,程萌.冲泡<span style="color: black;">前提</span>对日照绿茶茶多酚得率的影响.食品<span style="color: black;">科研</span>与<span style="color: black;">研发</span>,2021,42(03):63-67.</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;">策划制作</strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">本文为科普中国-星空计划作品</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">出品｜中国科协科普部</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">监制｜中国科学技术出版社有限<span style="color: black;">机构</span>、北京中科星河文化传媒有限<span style="color: black;">机构</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">作者丨薛庆鑫 注册营养师</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">审核丨阮光锋 科信食品与营养信息交流中心科学技术部<span style="color: black;">专家</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">策划 | 丁崝</p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">责编丨丁崝</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;"><span style="color: black;">源自</span>：本文来自科普中国(ID:Science_China)，未经授权不得二次转载，如有转载需求请联系原公众号。</span></span><a style="color: black;"><span style="color: black;">返回<span style="color: black;">外链论坛：http://www.fok120.com/</span>，查看<span style="color: black;">更加多</span></span></a></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">责任编辑：网友投稿</span></p>
请问、你好、求解、谁知道等。 楼主的文章非常有意义，提升了我的知识水平。
页:
[1]