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How to Eat to Prevent Cancer
哪些食物可以预防癌症
You don’t need supplements to prevent cancer — look to the food you eat every day to pack in all the healthy nutrients you need.
你不需要服用补充剂来预防癌症——看一下下面这些你每天都吃的食品，其中含有你所需要的所有健康营养。
You Will Need
你需要
Berries
浆果
Spices
调味品
Sources of isothiocyanate
异硫氰酸酯来源
Watercress
水田芥
Green tea
绿茶
Sources of folate
叶酸来源
Brazil nuts
巴西坚果
Omega-3-rich fish
Omega-3含量丰富的鱼
Garlic
大蒜
Asian mushrooms
亚洲蘑菇
Apples
苹果
Flaxseed
亚麻籽
Broccoli sprouts
球芽甘蓝
Macadamia nuts
夏威夷坚果
Step 1: Pick some blackberries
多吃黑莓
Pick up some blackberries; they contain twice the antioxidant content of blueberries. Strawberries, cranberries, and raspberries are cancer-fighters, too.
吃一些黑莓。其中含有的抗氧化剂是蓝莓的两倍。草莓，小红莓和覆盆子都是抗癌食品。
Step 2: Spice up your life
给生活调味
Curry lovers, rejoice! Turmeric, the spice that gives the popular Indian dish its yellow hue, inhibits the development of cancer. Ginger runs a close second, followed by cinnamon.
喜欢咖喱的人应该庆祝了！让受欢迎的印度菜呈现黄色的调料姜黄可以抑制癌症。姜紧随肉桂之后。
Step 3: Eat your broccoli
多吃甘蓝
Eat your broccoli. It contains isothiocyanate, a compound that fights several cancers. While Brussels sprouts, cauliflower, cabbage, and arugula also have ITCs, broccoli is king because it has a particularly potent kind called sulforaphane.
多吃甘蓝。甘蓝中含有抗癌化合物异硫氰酸酯。球芽甘蓝，花椰菜，卷心菜和芝麻菜中还含有ITC。甘蓝是其中的王者因为其中含有非常有效的萝卜硫素。
Broccoli sprouts have the highest concentration of sulforaphane.
球芽甘蓝中含有的萝卜硫素浓度最高。
Step 4: Eat & drink your greens
多吃绿色蔬菜，多喝绿茶
Munch on watercress and drink green tea. Both increase the amount of cancer-fighting antioxidants in your blood, and watercress protects your DNA from changes that can trigger cancer.
多吃水田芥，多喝绿茶。两者都可以增加血液中抵抗癌症的抗氧化剂的水平，水田芥可以防止DNA发生突变，以免引发癌症。
Step 5: Enjoy asparagus
多吃芦笋
Enjoy a bunch of asparagus; it contains the B vitamin folate, which may reduce the risk of several cancers. Other good sources of folate are orange juice, lentils, spinach, peanuts, and broccoli.
吃一点芦笋，其中含有B型维他命叶酸，可以降低某些癌症的风险。其他良好的叶酸来源包括橙汁，小扁豆，菠菜，花生和甘蓝。
Step 6: Go nuts
坚果也是上好的选择
Go nuts — as long as they’re Brazil nuts. They contain selenium, which fights cancer cells. Go for the unshelled ones, which have more selenium. But limit yourself to one large or two small freshly-shelled nuts per day, as too much selenium is toxic.
多吃点坚果，如果是巴西坚果就更好了。其中含有抵抗癌细胞的硒。吃剥壳的，其中含有的硒更多。但是每天只吃一到两枚刚刚去壳的坚果就可以了，因为过量硒会导致中毒。
Macadamia nuts contain almost as much selenium as Brazil nuts.
夏威夷坚果中含有的硒几乎和巴西坚果等量。
Step 7: Order the fish
偶尔吃吃鱼，对身体也是有益的
Eat fish a few of times a week. An Italian study found that people who eat fish twice a week reduce their risk of developing several cancers by 30% to 50%. Go with Omega-3-rich fish like salmon, sardines, mackerel, and tuna.
每周吃几次鱼。意大利一项研究发现，每周吃两次鱼的人患癌症的风险可以降低30%至50%。吃Omega-3含量丰富的鱼，比如鲑鱼，沙丁鱼，马鲛鱼和金枪鱼。
Step 8: Reek of garlic
吃蒜也是对身体有好处的
Indulge in garlicky foods. Fans of this pungent bulb have a lower risk of stomach and colon cancer because cooked garlic inhibits cancer cells from growing.
吃一些含蒜的食品。喜欢这种辛辣的灯泡型食品的人患胃癌和结肠癌的风险更低，因为煮过的大蒜可以抑制癌细胞生长。
Step 9: Don't fear fungus
不要害怕吃菌类食物
Consume more Asian mushrooms — in lab tests, shitakes repressed cancer cell growth. Also try maitake, zhu ling, enoki, and red reishi mushrooms.
多吃一些亚洲蘑菇——实验室实验表明，香菇可以抑制癌细胞生长。也可以尝试舞茸，猪苓，朴蘑和红灵芝。
Step 10: Eat an apple a day
每天吃一个苹果
An apple a day may keep the oncologist away. Studies have found that when pulverized apple skins were placed in a petri dish with colon cancer cells, the cells’ growth was inhibited by an impressive 43%. So don’t peel before eating!
每天一个苹果可以远离肿瘤。研究表明，捣碎的苹果皮和结肠癌细胞一起放在有章鱼皮肤的培养皿中，癌细胞的生长速度被抑制43%。所以吃苹果时不要削皮。
Step 11: Fill up on flax
吃亚麻籽
Incorporate flaxseed into your diet. In a Canadian study, women diagnosed with breast cancer who ate a daily flaxseed muffin for 40 days showed a statistically significant reduction in the size of their tumor compared with a control group.
饮食中加入亚麻籽。加拿大一项研究表明，被确诊患有乳腺癌的女性每天食用亚麻籽，坚持40天的时间，肿瘤细胞会显著减小。
