Many diseases can be prevented by lifestyle and healthy diet. Among these are cancer, which is also one of the main causes of death in many countries, including Indonesia. There are many things that allegedly triggers the emergence of cancer in the body, and one of them is not eating well. Although not all cancers related to diet, but a healthy diet will reduce the obvious risk of cancer. In addition, healthy eating patterns also prove useful to prevent the occurrence of coronary heart disease, diabetes mellitus, hypertension, and kidney damage.
Here are some tips on healthy eating patterns that can be used:
1. Expand consumption of plant foods
Raw plant foods are the main food for cancer prevention. This is because vegetables and fruits are the main source of phytochemicals, the natural substance that serves to protect the body from the formation of tumors. By consuming 2? 4 servings of fruit and 3? 5 servings of vegetables, is expected to reduce cancer risk by 20%.
2. Expand the amount of fiber in the daily food
Eat complex carbohydrates and fiber foods in place of simple carbohydrates (such as flour or sugar), is the right choice to prevent obesity and cancer. Fiber contained in vegetables and fruits, are not found in meat, milk, cheese and oil. While wheat flour bleaching process will only remove the content of wheat fiber.
Beneficial fiber slows digestion of food so when satiety felt longer and the body can absorb nutrients from food properly. Fiber also binds bile acids that contain cholesterol and will release it from the body through feces, and eventually it will come down cholesterol levels. Other benefits of fiber that is not less important is the effect it has anti-constipation, and bowel health for the better because the bowel can be performed smoothly every day.
3. Minimize the use of trans fats
Saturated fat contained in animal products like meat, milk, and cheese will increase the risk of cancer and coronary heart disease. Food that can be used to replace saturated fats are vegetable oils such as olive and canola oils that contain unsaturated fats. In addition to reducing the risk of disease, vegetable oil does not increase the relative weight.
4. Varied diet
Arrange the food menu is varied, using different types of vegetables and fruits. Vegetables and fruits are sources of vitamins, minerals and natural antioxidants. Antioxidants are free radical destroyer that is in the body. Free radicals are harmful to the body cells and contribute to cause cancer. Polluted environment, preserved foods and cigarette smoke is an example of free radical sources around us. Consumption of foods containing antioxidants to reduce levels of free radicals in the body so as to prevent tissue damage and cancer.
5. Natural food
Choose foods that are natural. Food processing is often even eliminate nutrients and the nutrients contained in them. Research scientists have shown that nutrients, nutrients, and antioxidants from natural food is better quality than in the form of processed food or supplement form.
6. Eating enough
Eat in moderation, in the sense not to short but not too excessive. Lack of nutrients from eating too little, of course, will cause the body does not have enough capital for daily metabolism and to build immunity against diseases. However, excessive eating will also cause food hoarding unused resulting in obesity and elevated levels of fat, that it would burden working liver, heart, and kidney.
7. Eat regularly
As far as possible arrange to eat regular time. This is important because the secretion of gastric acid and digestive enzymes are generally followed the daily rhythm in accordance with the schedule of the previous meal. No regular schedule for eating can cause a variety of complaints stomach ulcers, because of irritation from stomach acid and digestive enzymes in the digestive tract empty.
source: http://kliniksehat.com/artikel/105/Menangkal_Penyakit_dengan_Pola_Makan_Sehat.html
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