Prevent cancer with 5-component eating

Eating style has a very significant role in cancer, one of the most important health problems.

Here, what you eat is as important as the amount you consume.

Healthy nutrition implies consumption of foods rich in five basic groups that our bodies need. As

many of us know, these are milk, meat-fish, vegetables-fruits, grains and fats. Considering

diaries, the probiotic foods regulate the gut flora. It is necessary to consume one water glass of kefir and four table spoons of yoghurt every day for this purpose. Another food group that

protects the gut flora and helps growth of beneficial bacteria thanks to the fiber content is

legumes. Consuming legumes 2 to 3 days a week provides numerous important benefits from regulation of blood glucose to prevention of rectal cancer.

Do not eat salami, sausage and pastrami Consume salmon, mackerel and sardine, the foods with highest amount of omega 3 which is effective in protecting eye and brain cells. On the other hand, you should be careful about consumption of red meat which is rich in iron, zinc, magnesium, potassium and selenium.

According to World Health Organization, consuming 50 grams of processed meat in a day

increases the risk of colon cancer by 18 percent. That is, it is a scientific fact that frequent

consumption of processed meats, such as sausages, salami and ham, leads to cancer.

Have a colorful eating style against cancer.

We should attach importance to consumption of vegetables and fruits. At least 3 to 5 servings of fruits-vegetables should be consumed daily. The more colorful fruits and vegetables you eat, the more antioxidants you take. Always prefer fruits and vegetables with darker color. Take care of consuming dark green vegetables, such as chard, spinach and kale; dark red foods, such as pomegranate and bilberry; dark yellow-orange ones, such as apricot, carrot and pumpkin; violet foods, such as greengage; and white ones such as garlic and onion.

Prefer whole wheat flour over white flour Grains that contain carbohydrate, protein, vitamins B and E and minerals, such as magnesium,iron and zinc, are the most important energy sources of our body. However, we should avoid simple carbohydrates such as white flour, rice, sugar, honey and jam. Because these foods elevate the blood glucose quickly and stimulate the body to secrete insulin. Therefore, secretion of insulin causes storage of excess sugar in blood in the form of fat. Unfortunately, increased amount of fat in the body paves the way for cancer. Therefore, it is crucial to consume foods prepared with unprocessed grains like whole wheat, rye, oat and bulgur.

2 spoons of oil for 1 kg vegetable meal

Vegetable oils are protective against cancer. On the other hand, do not use more than two table spoons of vegetable oil while cooking one kilogram of vegetable, as overconsumption of oils may cause stress and weaken the immune system. You should not add extra oil while cooking the foods with animal fat, such as meat, chicken and fish. Add the oil after the meal is cooked rather than before cooking it as far as possible. To prevent loss of vitamin E, oils should be exposed to light and oxygen during storage.

Always have these foods in your kitchen If you want to protect your body against cancer, you should always have these miraculous foods at your home.

• Soy bean, lentil

• Non-fat cheese, skim-milk cheese, yoghurt

• White beans, chickpea

• Green beans, peas

• Fruits (Orange, mandarin, apricot, black mulberry, cornelian cherry, cherry, sour cherry,blackcurrant)

• Nuts, such as walnut, peanut and hazelnut

• Cabbage, cauliflower, spinach, chard, radish and beet leaves, turnip, mustard leaf.

• Whole wheat and rye bread, bulgur, cracked wheat

• Egg

Nutrition guide for preventing cancer Review your kitchen and reset your nutrition rules against cancer. Follow these rules for nutrition:

• Ideal body weight should be maintained.

• Do not peel fruits and vegetables if they can be consumed unpeeled.

• Eat whole wheat bread, rye bread, bulgur and cracked wheat

• Leave a room for foods that are rich in antioxidants and vitamin C like garlic, cabbage,

broccoli, cauliflower, tomato, green tea, grapefruit, flaxseed, ginger, turmeric and

blueberry in your daily diet.

• Cook vegetable meals with low amount of water or in their own juice.

• Do not pour the water used to soak or boil legumes.

• Watch out the storage conditions of foods.

• Review the labels of instant foods.

• Make sure that vegetables are fresh and cook your meals on your own.

• Stop consumption of alcohol.

• Do not skip exercise against the cancer. Walk, swim, cycle or do step exercise for at last

• 30 minutes in 3 days of a week and keep this schedule in the rest of your life.

• You should always keep these suggestions in your mind to prevent cancer. Try following

• this nutrition guide against cancer when you go shopping and when you enter the kitchen to cook.