In China, colorectal cancer is already the fourth largest killer of cancer. Every year, 140,000 people are diagnosed. Vegetables and cereals were originally foods that our Chinese people had eaten more. Now the per capita intake is quietly dropping. People eat a lot of meat products and dairy products every day.
Studies have shown that changes in diet structure increase the prevalence of many diseases, including cardiovascular disease, diabetes, and cancer, especially the incidence of colorectal cancer has increased year by year, and the age of onset tends to be younger.
High-fiber foods have many beneficial ingredients
Colorectal cancer is the highest incidence of cancer in Western Europe and the United States, and the incidence rate is second only to lung cancer. The Western diet is dominated by meat and animal fats and it is easy to stimulate intestinal carcinogenic substances. Scientists from Western countries have shown that if they are rich in fiber, they will greatly reduce the incidence of colorectal cancer.
Studies have suggested that the substances produced by the fermentation of cellulose in vegetables in the intestine can promote cell differentiation and prevent the occurrence of colon cancer. Other studies have suggested that fibers can protect intestinal cells and reduce bile-induced irritation of intestinal wall cells, thereby reducing the incidence of colorectal cancer.
High-fiber foods contain more than just fiber, and there are many other healthy ingredients. Research shows that other ingredients in high-fiber foods can also effectively prevent cancer.
Phytohemagglutinin in broad bean can promote the differentiation of intestinal cancer cells and prevent or even reverse the development of intestinal cancer.
Oranges are rich in antioxidants that can clear free radicals in the body and enhance the activity of the immune system, thereby enhancing the body's ability to fight cancer. Jonathan Rode, a professor at the University of Liverpool in the United Kingdom, believes that the anti-cancer effect of high-fiber foods should be the combined effect of cellulose and other ingredients contained in it, not just the merits of cellulose.
Fiber can prevent constipation, promote metabolism, lower cholesterol, and reduce the incidence of cholelithiasis. Fiber can also make the body reduce the absorption of fat, which is of great benefit to patients with heart disease and hypertension. There is also a survey found that fiber can reduce the body's demand for insulin and is beneficial to the prevention and treatment of diabetes.
Prevent intestinal cancer to eat enough
Why do high-fiber foods have a role in preventing colorectal cancer? First, fibers cannot be digested in the intestine, stimulate the gastrointestinal tract to accelerate peristalsis, increase the volume of the gastrointestinal tract, and soften stools, so it can accelerate excretion of feces. Second, fibers in the gastrointestinal tract can be reflected by the nerves to the brain, giving the brain sufficient time to realize that the body is no longer hungry, thus preventing overeating and reducing the burden on the gastrointestinal tract.
In addition, undigested fibers can also adsorb carcinogens in food residues, such as nitrosamines, polycyclic aromatic hydrocarbons, etc., in the gastrointestinal tract, causing these carcinogens to be excreted with feces. Also, fiber can reduce fat intake and prevent the body from becoming obese, and obesity is also a risk factor for colorectal cancer.
A study conducted by US researchers has concluded that high-fiber foods do not reduce the incidence of colorectal cancer. However, the U.S. respondents did not meet the criteria for daily intake of 35 grams of high-fiber foods. On the contrary, the European survey covers 10 countries and more than 500,000 people. The calculation of data is also more rigorous. The report clearly stated that daily intake of high-fiber foods can indeed reduce the incidence of colorectal cancer.
Daily intake of more than 35 grams is only useful
British nutritionists suggest that at least 35 grams of fiber should be taken every day for prevention and health. According to rough calculations, a bowl of cereal contains 15 grams of cellulose, a whole wheat flour contains 2 grams of cellulose, a banana contains 3 grams of cellulose, and an apple contains 3.5 grams of cellulose. People can adjust the three meals according to their own needs to ensure that they have sufficient fiber.
So what kind of food is fiber-rich? All kinds of skinned grains, beans, vegetables, fruits and nuts contain fiber, while meat and dairy foods do not contain fiber.
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