"怎么吃能防癌？"是很多人关心的话题。研究发现，西蓝花、全谷物、豆制品、蘑菇等食材，只要坚持吃，就有助降低癌症风险。生活中，哪些 食物自带"防癌属性"，一起来看↓↓↓ 这10种食物自带"防癌属性" 十字花科蔬菜 十字花科蔬菜（西兰花、卷心菜等）含有硫代葡萄糖苷，其分解产物异硫氰酸盐具有一定的抗癌作用。 2024年发表在《营养素》上一篇分析了超70万人的研究发现，多吃西蓝花，总体癌症风险最多能降低36%。此外，西蓝花对一些特定部位的癌症 也有好处，比如肺癌、胃癌、结直肠癌、膀胱癌、生殖系统癌和乳腺癌。 全谷物 全谷物含有丰富的膳食纤维，可以帮助维持肠道健康，减少肠道癌症的发生风险。像燕麦、糙米等全谷物，还含有多种B族维生素和矿物质，如 镁、铁等，对身体的正常生理功能和抗癌都有益处。 豆制品 2024年《营养素》期刊上发表的一项研究显示，多吃豆制品或大幅降低癌症风险。其中大量摄入豆制品、豆腐、豆浆分别与癌症风险降低31%、 22%、25%相关。 具体来说，每天增加150克豆制品，与癌症风险降低35%相关，每天增加100克豆腐，癌症风险降低32%，每天增加30克豆浆，癌症风险降低 46%。 胡萝卜 2023年，《食 ...

美国《华尔街日报》 9 月 19 日文章，原题：民主党人为何失去了 " 天然食品 " 选民 几十年来，美国自由派 人士一直推崇天然食品，反对人工加工的食品。纽约布鲁克林和加州伯克利等地曾是"慢食运动"（主张 抵制标准化快餐食品，提倡保护传统饮食文化和生物多样性的活动）的中心。 然而，这一切都发生了改变。曾经备受左翼推崇的反对超加工食品的斗争，现在也亮起了"红灯"。 左翼领导人是如何失去在营养领域的话语权的？他们往往选择受意识形态驱动的、不受欢迎的观点，而 忽略了常识，这一点在红肉议题上表现得尤为突出。 几十年来，营养专家一直错误地断言红肉是导致多种疾病的主要原因，并在过去十年里将气候变化部分 归咎于红肉消费。前总统比尔·克林顿的健康顾问、素食主义者迪恩·奥尼什推广的口号"对你有益的，就 是对地球有益的"，十多年来一直是左翼的口头禅，并在城市、企业和大学中获得了巨大的支持。包括 耶鲁大学在内的一些高校，不仅限制食堂红肉的供应量，还在食堂采取行为引导措施，以减少学生的肉 类摄入量。纽约和洛杉矶等城市也对每人每天应该摄入的肉量提出具体建议。波士顿和芝加哥等"深 蓝"地区倡导减少肉类消费，直接影响这些城市医院、学校和 ...

Core Viewpoint - The article emphasizes the importance of a scientific approach to weight loss, highlighting that effective dieting and exercise can lead to healthy and sustainable weight loss. Eating Habits During Weight Loss - Breakfast should not be skipped as it is essential for health and aids in achieving weight loss goals [3] - Increasing vegetable intake is recommended due to their fiber and vitamin content, which promotes digestion [4] - Replacing refined grains with whole grains can provide necessary nutrients while reducing calorie intake [5] - Reducing salt intake is crucial for lowering kidney burden and enhancing metabolism [7] - Opting for white meat over red meat is advised as it is lower in fat and higher in protein [9] - Controlling sugar and oil intake is key to managing weight effectively [10] Exercise Recommendations - Engaging in aerobic exercises, particularly in the morning, is more effective for weight loss [13] - Swimming is beneficial for joint pressure relief and engages multiple muscle groups [14] - Incorporating strength training can enhance muscle strength and promote bone health [16] - Utilizing fragmented time for physical activity, such as taking stairs instead of elevators, can contribute to calorie burning [18] Lifestyle Factors Influencing Weight Loss - Adequate sleep (7-8 hours) is important for maintaining hormonal balance and metabolism [19] - Staying hydrated by drinking 1.5 to 2 liters of water daily is essential, especially in summer [21] - Managing emotions through relaxation techniques can prevent overeating [22] Avoiding Ineffective Weight Loss Strategies - Extreme dieting should be avoided as it can lead to metabolic slowdown and rapid weight regain [24] - A diverse diet is necessary to prevent nutritional imbalances [25] - Caution is advised with weight loss pills due to potential harmful ingredients [26]

Core Insights - Cancer is caused by a combination of multiple factors, including genetic (internal) and environmental (external) influences [1] - Diet plays a significant role in cancer risk, with certain eating habits being linked to increased cancer susceptibility [2][4] Dietary Factors - Smoking and alcohol consumption are classified as Group 1 carcinogens, with smoking being a major risk factor for various cancers, including lung and oral cancers [6][7] - Red meat is classified as a Group 2A carcinogen, while processed meats are classified as Group 1 carcinogens, with high consumption linked to colorectal cancer [9][11] - Cooking methods such as frying and barbecuing can produce carcinogenic substances, with certain foods like salted fish and traditional pickled vegetables also posing risks [12][14] - Consuming moldy or expired foods can introduce carcinogens like aflatoxins, which are linked to liver cancer [14] - Consuming very hot foods and beverages (above 65°C) is classified as a Group 2A carcinogen, increasing the risk of esophageal cancer [15] - Betel nut consumption is classified as a Group 1 carcinogen, associated with oral and esophageal cancers due to mechanical damage to oral tissues [16] - Poor dietary habits, such as overeating and irregular meal patterns, can lead to chronic inflammation and increase cancer risk [17][18]

Core Insights - Anti-inflammatory diets are gaining popularity due to their potential to reduce chronic inflammation linked to various diseases such as obesity, type 2 diabetes, cardiovascular diseases, and cancer [1] Group 1: Anti-inflammatory Foods - Asparagus is rich in polyphenols, which may help prevent cancer, diabetes, and heart disease [3] - Leafy greens like spinach and kale are significant sources of dietary fiber, vitamin E, vitamin C, and other antioxidants [4] - Berries, despite their small size, are nutrient-dense and high in antioxidants, protecting healthy cells from damage [5] - Avocados provide beneficial monounsaturated fatty acids that help prevent chronic inflammation and support gut health [6] - Legumes are high in dietary fiber, which can generate anti-inflammatory short-chain fatty acids [7] - Coffee contains antioxidants that help combat oxidative stress, which is linked to inflammation [8] - Citrus fruits are rich in vitamin C and flavonoids, which have anti-inflammatory properties [9] - Watermelon contains vitamin C, which helps suppress inflammation [10] - Dark chocolate, particularly varieties with over 70% cocoa, can reduce the risk of heart disease and diabetes due to its flavonoid content [11] - Herbs and spices like cinnamon, ginger, and turmeric can reduce inflammation when added to meals [12] - Olive oil is rich in monounsaturated fats and polyphenols, which have anti-inflammatory properties [13] - Fatty fish, such as salmon and mackerel, are high in omega-3 fatty acids that help block inflammation pathways [14] - Pineapple contains bromelain, which can alleviate pain and swelling from injuries [15] - Tea, especially green tea, contains EGCG, an anti-inflammatory compound [16] - Whole grains provide antioxidants and dietary fiber that support gut health [17] - Walnuts contain alpha-linolenic acid, which has anti-inflammatory effects [18] - Fermented foods improve gut microbiome diversity, reducing inflammation [19] Group 2: Pro-inflammatory Foods - It is essential to limit the intake of ultra-processed foods and refined carbohydrates, which can increase inflammation [20] - Fried foods are high in unhealthy fats, contributing to chronic inflammation [21] - Sugary beverages and foods with added sugars are significant contributors to inflammation [21] - Alcohol should be consumed in moderation, with one glass of red wine being sufficient [22] - Excessive consumption of red meat is linked to increased inflammation markers [22]