10 Foods That Fight Cancer抗癌食物

Many people are interested in whether nutrition choices can help prevent cancer or slow its progress. Eating a wide variety of plant foods is a good start. Fruits, vegetables, grains, and beans contain hundreds of health-promoting phytochemicals that you can’t get from a dietary supplement. Here are some of the best cancer-fighting foods to put on your plate.

許多人們對(duì)營(yíng)養(yǎng)的選擇是否能夠幫助阻止癌癥或者放慢它的增長(zhǎng)很感興趣。廣泛地吃各種各樣的植物性食物是一個(gè)很好的開(kāi)始。水果，蔬菜，谷類(lèi)，和豆類(lèi)包含成百上千的促進(jìn)健康的植物化學(xué)物質(zhì)，而這些植物化學(xué)物質(zhì)你是不能從膳食上補(bǔ)充的。這里有一些最好的抗癌食物可以放到你的餐桌上。

1. Broccoli西蘭花

Broccoli contains isothiocyanate and indole compounds, which block cancer-causing substances and slow tumor growth. Other cruciferous vegetables, such as cauliflower, cabbage, kale, and collard greens, contain these same compounds.

西蘭花包含異硫氰酸酯和吲哚化合物，這些能阻礙致癌物質(zhì)及能放慢腫瘤生長(zhǎng)。其他十字花科蔬菜，例如菜花，圓白菜，羽衣甘藍(lán)，也包含這些相同的化合物。

2. Cranberries

With their tart flavor and deep red color, cranberries add both visual punch and good health to the menu. They’re a source of anthocyanins and flavonols, substances that may boost the immune response and help cells detoxify harmful substances.

擁有酸酸的口味和深紅色的顏色，在食用上小紅莓增加了視覺(jué)沖擊和身體健康。他們是花青素和黃酮醇的一個(gè)源泉,這些物質(zhì)可能會(huì)加速免疫反應(yīng)和幫助細(xì)胞解毒有害物質(zhì)。

3. Dark Green Leafy Vegetables

Spinach, chard, kale, collard greens, romaine lettuce, and other dark green leafy vegetables are standout sources of several cancer-fighting substances, including carotenoids. In lab studies, these antioxidant compounds stop cancer cells from growing.

深色綠葉蔬菜

菠菜、甜菜、甘藍(lán)、羽衣甘藍(lán)、萵苣和其他深色綠葉蔬菜是幾種抗癌物質(zhì)的杰出來(lái)源，包括類(lèi)胡蘿卜素。實(shí)驗(yàn)室研究表明，這些抗氧化化合物阻止癌細(xì)胞的生長(zhǎng)。

4. Garlic

Vegetables in the allium family include garlic, onions, scallions, chives, and leeks. Their cancer-fighting abilities come courtesy of several pungent sulfur-based compounds as well as the antioxidant quercetin. Garlic and other allium-family foods may protect against stomach and colorectal cancer.

大蒜

蔥屬植物家族中的蔬菜包括大蒜,洋蔥，青蔥，香蔥和韭菜。它們的抗癌能力來(lái)自一些辛辣的含硫化合物和抗氧化劑槲皮素。大蒜和其他蔥屬植物家族食物可能會(huì)預(yù)防胃癌和結(jié)直腸癌。

5. Grapes

Resveratrol is an antioxidant and anti-inflammatory compound found in grapes, especially red and purple ones, where it’s most concentrated in the skin. In animal studies, resveratrol has been shown to prevent cancer and slow the growth of cancer cells.

葡萄

葡萄中含有的白藜蘆醇是一種抗氧化劑和抗炎化合物，尤其是紅色和紫色葡萄，這種物質(zhì)大部分集中在果皮上。在動(dòng)物實(shí)驗(yàn)中, 白藜蘆醇可以防止癌癥和減緩癌細(xì)胞的增長(zhǎng)。

6. Green Tea

This mild, grassy-tasting brew contains catechins, antioxidants with anticancer properties. In fact, green tea contains three times more catechins than black tea. Drinking green tea regularly has been associated with lower risk for cancers of the bladder and digestive tract.

綠茶

品嘗這種溫和的，綠色的沖泡茶品包含有兒茶素, 這種抗氧化劑具有抗癌特性。事實(shí)上，綠茶比黑茶包含三倍多的兒茶素。定期喝綠茶會(huì)經(jīng)常跟降低膀胱癌和消化道癌聯(lián)系在一起。

7. Soy

Whether you consume tofu, miso, tempeh, edamame, or soy milk, you’re getting the health benefits of soybeans. Soy foods are rich in estrogen-like isoflavones such as genistein and daidzein. Studies suggest that soy foods protect against hormone-related cancers, including those of the breast, prostate, and endometrium.

你是否買(mǎi)豆腐，味噌，豆豉,毛豆或豆奶，你會(huì)從大豆中得到對(duì)健康的好處。豆制品富含像異黃酮例這樣的雌性激素如染料木素和黃豆苷元等。研究表明,大豆食品能防止與荷爾蒙相關(guān)的癌癥,包括乳腺癌、前列腺癌、子宮內(nèi)膜。

8. Winter Squash

The deep orange flesh of acorn, butternut, pumpkin, and other winter squashes is a clue that they’re rich in beta-carotene and other carotenoid pigments. In addition to being an antioxidant, beta-carotene is transformed into vitamin A, a nutrient that also may help prevent cancer.

南瓜

橡子的深橙色果肉,白脫奶特,南瓜和其他冬季南瓜是一個(gè)引導(dǎo),他們富含β-胡蘿卜素和其他類(lèi)胡蘿卜色素。除了作為一種抗氧化劑, β-胡蘿卜素可以轉(zhuǎn)化成維生素A, 這種營(yíng)養(yǎng)也可以幫助預(yù)防癌癥。

9. Tomatoes

Tomatoes get their red color from lycopene, a strong antioxidant. Some research indicates lycopene may protect against prostate and other cancers. Processed tomato products, such as tomato paste and tomato juice, are the most concentrated sources of lycopene.

番茄

番茄的紅色得益于番茄紅素，一種強(qiáng)大的抗氧化劑。許多調(diào)查顯示番茄紅素可能會(huì)預(yù)防前列腺癌和其他癌癥。加工番茄制品，例如番茄醬和番茄汁，這些是番茄紅素最集中的來(lái)源。

10. Whole Grains

Hundreds of compounds in whole grains have health-promoting properties. For instance, the fiber in whole grains may help prevent colorectal cancer. Their saponins and phenols may lower the risk for colon and breast cancer. These dietary choices offer the best protection when combined with regular exercise, maintaining a healthy weight, a smoke-free lifestyle, and participating in recommended cancer screenings.

全谷類(lèi)

全谷類(lèi)的成千上百的化合物有促進(jìn)健康的屬性。例如，全谷類(lèi)食物中的纖維可以幫助預(yù)防大腸癌。皂苷、酚類(lèi)化合物可以降低結(jié)腸癌和乳腺癌的風(fēng)險(xiǎn)。當(dāng)加上經(jīng)常鍛煉,保持一個(gè)健康的體重,無(wú)煙的生活方式,并且參與建議癌癥篩檢結(jié)果，這些飲食選擇能提供最好的保護(hù)作用。（摘自美域健康官網(wǎng)）