14 of cancer food suggest

Anti-cancer association in China and the world cancer research foundation(WCRF) held together in Peking 《food, nourishment and cancer prevention 》report of Chinese version head hair type and seminar.Put forward 14 suggestions to the meal in the middle of shoulding report, now the brief introduction is as follows:
1, edible nourishment abundant of take plant food as main of diverse meal, choice rich contain the plant of various vegetable and fruit, bean meal, but don't mean vegetarian food, but should let plant the food occupy 2 of meal 3 above;
2, keep the average physical endowment index number of feat weight crowd(BMI=weightheight 2(rice) at whole becomes adult a stage to keep BMI is 21~25, but individual of BMI is 18.5~25, once avoid a weight low or lead Gao, and expect the whole adult of the weight increase limit in 5 kilograms inside;
3, insist a physical strength activity if is engaged in the occupation of light or medium etc. physical strength activity, then should carry on about the in quick time walking of the 1 h every day or similar sport, still need to arrange a 1 h every week more violent perspire to exercise at least;
4, encourage whole yearses to eat vegetable and fruit more, the calories making it provide attains 7% of total energy, whole year everyday eats various vegetables and fruit and reaches to a 400 gs everyday~800 gs;
5, the choice is rich to contain the plant of starch and protein of staple food, should take up 45%~60% of the total energy, refined sugar provides of the total energy should limit at 10% in.The starch food that the individual absorbs everyday should attain a 600 gs~800 gs, returning should as far as possible eat thick processed food;
6, don't drink alcohol, particularly oppose excesssive alcohol.If want to drink alcohol, the male should limit in 2 cups, female at one cup in.(the definition of one cup is the beer 250 mls, the wine 100 mls, white spirit 25 mls)Pregnant woman, child and teenagers should not drink alcohol;
7, the meat food red meat(point cow, sheep and pork and its product) absorbs quantity in response to 10% lower than total energy, should be less than a 80 gs everyday, had better choose the meat that keeps an animal in the fish, birds or non- house for like;
8, total fat and oil provide of the energy should take up 15%~30% of the total energy, restriction fat the content is more, especially the animality fat more food, plant oil should also just the right amount, and should choose to contain single unsaturated fatty acid and hydrogen to turn degree lower plant oil;
9, restriction table salt the adult absorbs from various source everyday of the table salt should not include various food that the salt preserve～ in salt among them over the 6 gs;
10, make an effort to reduce a fungi's pollution for food, should avoid edible pollution for being subjected to fungi toxin or the food that store over a long period of time under the indoor temperature;
11, the food protect to hide a corruptible food while purchasing and should refrigerate at in homes or other appropriate methods protect to hide;
12, to the additive of food and remain thing and various chemistry pollutant should draw up and monitor its safe dosage, and should draw up strict management and monitor way.The additive in the food, pollutant and remain the content of thing is lower than the level stipulated by nation, their existence is harmless, but use or use not appropriate possible influence health in disorder;
13, nourishment supplement the supplement can not reduce the risk of cancer, the most people should obtain various nourishment composition from the food, but need not nourishment supplement;
14, making and cooking of food use lower temperature cooking while eating meat and fish, not want to eat burnt meat and fish, also not want to usually eat Zhi to roast, fume to make and smoking meat and fish;
《Food, nourishment and cancer prevention 》report to the meal in addition to putting forward 14 to suggest, also suggest to don't smoke cigarette and don't chew tobacco, not encouragement produce by any form, promotion and usage tobacco.
Process and contents that form 14 above-mentioned suggestions have a following characteristics:
1, have stronger authority and representative
《Food, nourishment and cancer prevention 》report and were cancer research foundations(WCRF) in the world to invite the United States, England and France, Italy and Finland, Holland and Canada, Mexico and Australia, India and Japan, China and Guatemala along with the American cancer graduate school(AICR) to 14 suggestions of the meal, the famous nutritionist in the world of the Israeli etc. nation and Epidemiology house and cancer learned a house to take part in to write with judge, from January, 1994~successively convened 7 experts in November, 1996 team meeting, check have publicly announced 5000 articles in the academic publication top relevant meal and the cancer since 1980.Report medium standpoint and evaluate opinion and suggestions to all represent the consistent viewpoint of expert's team, therefore, have stronger authority and representative;
2, suggestion majority are metered, include expert's team to think to is a suitable scope, therefore, have maneuverability;The concept of fixed amount's just going to a family to a nation, region is as very important as personal plan food supply and choice;
3, suggest food- based, this with past with nourishment vegetable for basal of the theory Zhao of other meals and chronic disease preventions have very different.The expert thinks team the feat and full meal is on the nourishment, the risk of current decrease cancer, equally can reduce the risk of infectious disease as well.
The international adviser Dr.T.Colin.Campbell of the cancer research foundation science Doctor thinks 《food, nourishment and cancer prevention 》report is the food nourishment field science research of a milestone, 14 meals suggest to be applicable to an international community to raising the people's body character, will have importance to guide function.