Perfect diet to keep breast cancer away from you
2018-05-24 23:46:35
One teaspoon flaxseed a day
Flaxseed has a strong nutty taste and contains two substances, lignans and OMEGA-3 fatty acids, that can help prevent breast cancer. A study involving more than 3,000 women showed that women who consumed regular lignan-rich foods had a 33% lower risk of developing breast cancer than other women. Just add 1 teaspoon of linseed oil to your breakfast cereal or lunch box, or use linseed oil as a salad dressing. Mix 2 teaspoons of linseed oil with some lemon juice and vinegar.
One or more low-fat or skim milk products per day
Many people worry that dairy products will increase the risk of breast cancer, but in fact there is no connection between the two. Health researchers recommend that women eat at least one low-fat dairy product daily, which can reduce the risk of breast cancer before menopause by one-third. Daily consumption of two dairy products, such as skimmed milk and skim milk, is a good choice.
Four to six high-fiber foods per day
High fiber diets mean weight loss, which can play a role in reducing the risk of breast cancer. The study found that breast cancer survivors who consumed more than 27 grams of fiber per day had lower estrogen levels than other patients, and these estrogens were found to be associated with breast cancer. Experts recommend eating whole wheat breakfast cereals, whole wheat breads and whole wheat noodles for dinner. Another way to obtain fiber is to eat vegetable bean soup for lunch and fresh vegetables for cowpea as afternoon tea.
More than nine servings of vegetables and fruits per day
Research shows that vegetables and fruits are rich in phytochemicals that help fight various diseases including breast cancer. A study by the Oregon Health Science University Cancer Institute found that women who consumed more than five servings of vegetables and fruits per day had a 50% lower risk of breast cancer than women who consumed only one or two servings of fruit and vegetables.
Get fruits and vegetables wherever possible, such as putting a raisin in a breakfast cereal or eating some dried apricots in the afternoon tea. Most fruits and vegetables contain less than 100 calories, so don't worry about eating them, but pay special attention to dried fruit. 5 dried prune have 100 calories, and 5 slices of dried 155 calories.
2 to 3 cups of green tea per week
Although some people do not like the taste of green tea, drinking 3 cups of green tea per week is very beneficial. Green tea can slow the growth of cancer cells. A University of Southern California study found that women who consumed 3 to 4 cups of green tea per week had a 40% lower risk of developing breast cancer than women who did not consume green tea.
3 to 4 times a week fish
Cold-water fish such as salmon, salmon, mackerel, tuna, herring, halibut, mackerel, and sardines, which are rich in OMEGA-3 fatty acids, can prevent breast cancer by killing early breast cancer cells. The study found that women who consumed at least 50 grams of these fish per day had a 26% lower risk of developing breast cancer than women who consumed little or no such fish. Fish is usually expensive. If you are worried about the cost, simply add a can of salmon to your lunch salad. Do not consume more than 1.5 kg of fish with high levels of mercury per week, especially pregnant and lactating women, as this will damage the fetal nervous system.
Focus on healthy fats
The monounsaturated fat found in mustard, nuts, and olive oil has been shown to prevent disease. Studies have shown that regular intake of monounsaturated fat can reduce the risk of breast cancer by up to 45%. On the other hand, polyunsaturated fats found in seafood, soy, corn, safflower, and sunflower seeds can increase breast cancer risk by 69%. How best to do it? 20% of the daily intake of calories comes from fat, and most of them should be good single unsaturated fats.
Animal fats and full-fat dairy products contained in red meat can also increase the risk of breast cancer. The best way is to give up red meat, but if you really like them, you can indulge once a week.
Keep away from sugar
Refined sugars in beverages and junk foods affect the level of insulin in the body. Studies have shown that women with higher levels of insulin in their bodies are more likely to experience cancer recurrence. Occasionally, you don’t have much harm, for example, eat once or twice a week, or a few pieces of chocolate, or drink some low-fat chocolate milk.
Reject alcohol
Alcohol can increase the risk of breast cancer. Women who drink one to three glasses of alcohol each day are 10% more likely to develop breast cancer than others. Nutritionists recommend drinking no more than one or two glasses a week, but if you decide to drink more, don't forget to add multiple vitamins and folic acid. These minerals can reduce women's risk of breast cancer by 27% in moderate drinking (one to three cups a day).
Tips: Maintain a Healthy Weight
Women who are over 15 kg in weight in adulthood are twice as likely to have menopausal breast cancer as other women. During pregnancy, it is also necessary to pay attention to body weight. If the body weight gains more than 10 kilograms, and it is not successfully reduced after birth, the risk of breast cancer in such women after menopause is 40% higher than that of other women. Women who sweat a little for more than one hour per week, even if only walking, are still 35% less likely to have early breast cancer than women who are completely inactive.
Breastfeeding: Breastfeeding reduces the risk of breast cancer because it reduces the secretion of carcinogenic estrogens in the body.
Flaxseed has a strong nutty taste and contains two substances, lignans and OMEGA-3 fatty acids, that can help prevent breast cancer. A study involving more than 3,000 women showed that women who consumed regular lignan-rich foods had a 33% lower risk of developing breast cancer than other women. Just add 1 teaspoon of linseed oil to your breakfast cereal or lunch box, or use linseed oil as a salad dressing. Mix 2 teaspoons of linseed oil with some lemon juice and vinegar.
One or more low-fat or skim milk products per day
Many people worry that dairy products will increase the risk of breast cancer, but in fact there is no connection between the two. Health researchers recommend that women eat at least one low-fat dairy product daily, which can reduce the risk of breast cancer before menopause by one-third. Daily consumption of two dairy products, such as skimmed milk and skim milk, is a good choice.
Four to six high-fiber foods per day
High fiber diets mean weight loss, which can play a role in reducing the risk of breast cancer. The study found that breast cancer survivors who consumed more than 27 grams of fiber per day had lower estrogen levels than other patients, and these estrogens were found to be associated with breast cancer. Experts recommend eating whole wheat breakfast cereals, whole wheat breads and whole wheat noodles for dinner. Another way to obtain fiber is to eat vegetable bean soup for lunch and fresh vegetables for cowpea as afternoon tea.
More than nine servings of vegetables and fruits per day
Research shows that vegetables and fruits are rich in phytochemicals that help fight various diseases including breast cancer. A study by the Oregon Health Science University Cancer Institute found that women who consumed more than five servings of vegetables and fruits per day had a 50% lower risk of breast cancer than women who consumed only one or two servings of fruit and vegetables.
Get fruits and vegetables wherever possible, such as putting a raisin in a breakfast cereal or eating some dried apricots in the afternoon tea. Most fruits and vegetables contain less than 100 calories, so don't worry about eating them, but pay special attention to dried fruit. 5 dried prune have 100 calories, and 5 slices of dried 155 calories.
2 to 3 cups of green tea per week
Although some people do not like the taste of green tea, drinking 3 cups of green tea per week is very beneficial. Green tea can slow the growth of cancer cells. A University of Southern California study found that women who consumed 3 to 4 cups of green tea per week had a 40% lower risk of developing breast cancer than women who did not consume green tea.
3 to 4 times a week fish
Cold-water fish such as salmon, salmon, mackerel, tuna, herring, halibut, mackerel, and sardines, which are rich in OMEGA-3 fatty acids, can prevent breast cancer by killing early breast cancer cells. The study found that women who consumed at least 50 grams of these fish per day had a 26% lower risk of developing breast cancer than women who consumed little or no such fish. Fish is usually expensive. If you are worried about the cost, simply add a can of salmon to your lunch salad. Do not consume more than 1.5 kg of fish with high levels of mercury per week, especially pregnant and lactating women, as this will damage the fetal nervous system.
Focus on healthy fats
The monounsaturated fat found in mustard, nuts, and olive oil has been shown to prevent disease. Studies have shown that regular intake of monounsaturated fat can reduce the risk of breast cancer by up to 45%. On the other hand, polyunsaturated fats found in seafood, soy, corn, safflower, and sunflower seeds can increase breast cancer risk by 69%. How best to do it? 20% of the daily intake of calories comes from fat, and most of them should be good single unsaturated fats.
Animal fats and full-fat dairy products contained in red meat can also increase the risk of breast cancer. The best way is to give up red meat, but if you really like them, you can indulge once a week.
Keep away from sugar
Refined sugars in beverages and junk foods affect the level of insulin in the body. Studies have shown that women with higher levels of insulin in their bodies are more likely to experience cancer recurrence. Occasionally, you don’t have much harm, for example, eat once or twice a week, or a few pieces of chocolate, or drink some low-fat chocolate milk.
Reject alcohol
Alcohol can increase the risk of breast cancer. Women who drink one to three glasses of alcohol each day are 10% more likely to develop breast cancer than others. Nutritionists recommend drinking no more than one or two glasses a week, but if you decide to drink more, don't forget to add multiple vitamins and folic acid. These minerals can reduce women's risk of breast cancer by 27% in moderate drinking (one to three cups a day).
Tips: Maintain a Healthy Weight
Women who are over 15 kg in weight in adulthood are twice as likely to have menopausal breast cancer as other women. During pregnancy, it is also necessary to pay attention to body weight. If the body weight gains more than 10 kilograms, and it is not successfully reduced after birth, the risk of breast cancer in such women after menopause is 40% higher than that of other women. Women who sweat a little for more than one hour per week, even if only walking, are still 35% less likely to have early breast cancer than women who are completely inactive.
Breastfeeding: Breastfeeding reduces the risk of breast cancer because it reduces the secretion of carcinogenic estrogens in the body.
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