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How to Eat to Prevent Cancer
哪些食物可以預防癌癥
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.
你不需要服用補充劑來預防癌癥——看一下下面這些你每天都吃的食品，其中含有你所需要的所有健康營養。
You Will Need
你需要
Berries
漿果
Spices
調味品
Sources of isothiocyanate
異硫氰酸酯來源
Watercress
水田芥
Green tea
綠茶
Sources of folate
葉酸來源
Brazil nuts
巴西堅果
Omega-3-rich fish
Omega-3含量豐富的魚
Garlic
大蒜
Asian mushrooms
亞洲蘑菇
Apples
蘋果
Flaxseed
亞麻籽
Broccoli sprouts
球芽甘藍
Macadamia nuts
夏威夷堅果
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。其中含有的抗氧化劑是藍莓的兩倍。草莓，小紅莓和覆盆子都是抗癌食品。
Step 2: Spice up your life
給生活調味
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.
喜歡咖喱的人應該慶祝了！讓受歡迎的印度菜呈現黃色的調料姜黃可以抑制癌癥。姜緊隨肉桂之后。
Step 3: Eat your broccoli
多吃甘藍
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.
多吃甘藍。甘藍中含有抗癌化合物異硫氰酸酯。球芽甘藍，花椰菜，卷心菜和芝麻菜中還含有ITC。甘藍是其中的王者因為其中含有非常有效的蘿卜硫素。
Broccoli sprouts have the highest concentration of sulforaphane.
球芽甘藍中含有的蘿卜硫素濃度最高。
Step 4: Eat & drink your greens
多吃綠色蔬菜，多喝綠茶
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，多喝綠茶。兩者都可以增加血液中抵抗癌癥的抗氧化劑的水平，水田芥可以防止DNA發生突變，以免引發癌癥。
Step 5: Enjoy asparagus
多吃蘆筍
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.
吃一點蘆筍，其中含有B型維他命葉酸，可以降低某些癌癥的風險。其他良好的葉酸來源包括橙汁，小扁豆，菠菜，花生和甘藍。
Step 6: Go nuts
堅果也是上好的選擇
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.
多吃點堅果，如果是巴西堅果就更好了。其中含有抵抗癌細胞的硒。吃剝殼的，其中含有的硒更多。但是每天只吃一到兩枚剛剛去殼的堅果就可以了，因為過量硒會導致中毒。
Macadamia nuts contain almost as much selenium as Brazil nuts.
夏威夷堅果中含有的硒幾乎和巴西堅果等量。
Step 7: Order the fish
偶爾吃吃魚，對身體也是有益的
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.
每周吃幾次魚。意大利一項研究發現，每周吃兩次魚的人患癌癥的風險可以降低30%至50%。吃Omega-3含量豐富的魚，比如鮭魚，沙丁魚，馬鮫魚和金槍魚。
Step 8: Reek of garlic
吃蒜也是對身體有好處的
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。喜歡這種辛辣的燈泡型食品的人患胃癌和結腸癌的風險更低，因為煮過的大蒜可以抑制癌細胞生長。
Step 9: Don't fear fungus
不要害怕吃菌類食物
Consume more Asian mushrooms — in lab tests, shitakes repressed cancer cell growth. Also try maitake, zhu ling, enoki, and red reishi mushrooms.
多吃一些亞洲蘑菇——實驗室實驗表明，香菇可以抑制癌細胞生長。也可以嘗試舞茸，豬苓，樸蘑和紅靈芝。
Step 10: Eat an apple a day
每天吃一個蘋果
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!
每天一個蘋果可以遠離腫瘤。研究表明，搗碎的蘋果皮和結腸癌細胞一起放在有章魚皮膚的培養皿中，癌細胞的生長速度被抑制43%。所以吃蘋果時不要削皮。
Step 11: Fill up on flax
吃亞麻籽
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.
飲食中加入亞麻籽。加拿大一項研究表明，被確診患有乳腺癌的女性每天食用亞麻籽，堅持40天的時間，腫瘤細胞會顯著減小。
