Anti-cancer and anti-cancer, the "anti-inflammatory diet" teaches you how to eat! But many people can't do the last one

If you don’t eat right, low-level inflammation in your body may promote cancer

If you usually feel tired, weak, in poor condition, or in sub-health condition, it may be related to chronic inflammation in the body! Chronic low-grade inflammation in the body is generally not easy to detect. Studies have found that it is related to cancer, diabetes, cardiovascular and cerebrovascular diseases, Alzheimer's disease, etc. In addition, this chronic low-grade inflammation may be related to the wrong diet you eat!

The food we eat every day will have an impact on inflammation. Some foods may have pro-inflammatory potential and are closely related to tumors, while others may have anti-inflammatory effects. How can we eat away inflammation in the most scientific way? Let's take a look at the following 8 points!

1. Learn anti-inflammatory diet and keep in mind 8 key points!

1. Are you eating the right carbohydrates?

Recommended: Eat whole-grain carbohydrates

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It is recommended to eat more staple foods rich in whole grains and dietary fiber, such as corn, oats, sweet potatoes, purple rice, buckwheat, flax seeds, whole grains and beans, etc. Eating more whole grain staple foods has anti-inflammatory potential and helps maintain blood sugar stability. Evidence shows that eating more whole grain foods can help reduce the risk of colorectal cancer, pancreatic cancer, and breast cancer.

2. Are you eating the right amount of fat?

Recommended: Choose unsaturated fats

Eating too much fat has a pro-inflammatory effect. Control the increase in total fat. The daily fat intake in the diet generally does not exceed 30% of the total energy intake. In addition, give priority to foods rich in monounsaturated fatty acids and polyunsaturated fatty acids, especially foods rich in n-3 polyunsaturated fatty acids, which have a more significant anti-inflammatory effect. For example, you can eat more deep-sea fish, salmon, shrimp, crab, shellfish, walnuts, almonds and other nuts. In addition, you can choose olive oil, flaxseed oil, tea oil, corn oil, sunflower oil and other vegetable oils for cooking oil.

Try to avoid eating too much saturated fatty acid, such as pork, beef and mutton fat, animal fats (such as lard), butter, coconut oil, etc. In addition, fried foods and deeply processed foods contain more trans fatty acids, so pay attention to the food labels when choosing. Studies have found that excessive intake of saturated fatty acids and trans fatty acids can increase the risk of ovarian cancer and endometrial cancer.

3. Are you eating the right amount of protein?

Recommended: High-quality protein

Among anti-inflammatory foods, high-quality protein sources such as fish, poultry, low-fat dairy products, soy products, and lean meat from pigs, cattle, and sheep are recommended. Several meta-studies have found that fish intake is associated with a reduced risk of liver cancer, breast cancer, and stomach cancer. In contrast, excessive intake of processed meat and red meat can increase the risk of colorectal cancer and lung cancer. Therefore, you should try to eat less deeply processed meat, such as bacon, sausage, bacon, etc. Deeply processed meat is generally high in salt, high in fat, and contains a large amount of trans fatty acids, which can easily produce pro-inflammatory effects.

4. Are you eating enough vegetables and fruits?

Recommendation: Vegetables and fruits should account for 2/3 of the total food weight in an anti-inflammatory diet

Vegetables and fruits are rich in vitamins and minerals, such as vitamin A, B6, C, β-carotene, zinc, magnesium, etc., and have excellent anti-inflammatory activity. It is recommended to eat vegetables and fruits of all colors, and try to eat a rainbow. However, vegetables should be mainly dark vegetables and leafy vegetables, and fruits should be eaten in season. Ensure that you consume 300-500 grams of vegetables and 200-350 grams of fruits every day.

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Cruciferous vegetables, such as broccoli, cabbage, and purple cabbage, are rich in dietary fiber, multiple vitamins, and multiple trace elements, which play an important role in exerting anti-inflammatory effects and reducing the risk of cardiovascular and cerebrovascular diseases. Fruits, especially berries, such as blueberries, grapes, strawberries, and cranberries, are rich in plant compounds and vitamins, which help to exert anti-inflammatory effects.

5. Are you eating the right plant compounds?

Recommended: Eat more polyphenols such as anthocyanins and flavonoids

Polyphenolic plant compounds such as anthocyanins and flavonoids are found in some plant foods such as vegetables, fruits, and soybeans. Foods rich in anthocyanins (purple cabbage, eggplant, blueberries, blackberries, blackberries, black berries, black currants, mulberries, etc.) and flavonoids (soybeans, citrus fruits, etc.) have antioxidant, anti-inflammatory, and synergistic anti-tumor effects. Eating more of these foods can help produce positive effects on the body and have great anti-inflammatory potential.

6.Are you drinking tea correctly?

Recommended: Green and black teas have anti-inflammatory biological activity

Green tea and black tea contain tea polyphenols, catechins, flavonoids and other ingredients, which have anti-inflammatory potential and preventive effects on various tumors. However, you also need to drink according to your personal health and habits, and try to drink light tea instead of strong tea.

7. It’s best not to drink alcohol!!!

The best amount of alcohol is not to drink at all. Long-term excessive drinking may increase the risk of obesity-related diseases such as esophageal cancer, liver cancer, and breast cancer. If you have a habit of drinking, you can start by limiting your alcohol intake. Women should not consume more than 15 grams of alcohol per day, and men should not consume more than 25 grams. Try to drink less or even no alcohol.

8. Is the cooking method correct?

Recommended: Stewing, frying, steaming and boiling

If you want to eat an anti-inflammatory diet, you need to pay special attention to the cooking method. A large number of studies have shown that meat is prone to produce carcinogens and has a pro-inflammatory effect after high-temperature cooking such as frying, deep-frying, and grilling. In addition, the use of large amounts of fried foods can increase the incidence of colorectal cancer and increase the risk of cardiovascular disease and diabetes.

2. Try to avoid choosing too many pro-inflammatory foods

These foods are common pro-inflammatory foods and should be chosen as little as possible if possible.

1. Eat less red meat and processed meat: such as pork, beef, mutton, sausage, bacon, smoked meat, ham, etc.;

2. Eat less high-fat and high-sugar foods: such as sugary drinks, desserts, salad dressings, fried chicken, potato chips, fatty meat, etc.;

3. Eat less processed snacks: such as dried fruit, puffed food, jerky, etc.;

4. Control the proportion of refined staple foods: The proportion of refined staple foods such as refined rice and white flour needs to be controlled and should not exceed 2/3 of the staple foods.

Anti-inflammatory diet is only one part of a healthy diet. Balanced nutrition is equally important. Welcome everyone to join the discussion. What do you like to eat? Have you achieved the above points?

Source: Chongqing University Cancer Hospital

Author: Chen Mengting

Audit expert: Yu Huiqing

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