Pemakanan sihat untuk mengelakkan kanser

Pada 20 Jun saya telah menghadiri Forum Pemakanan bagi pesakit dan kanser survivor oleh seorang professor di hospital Putrajaya.It is really good and informative. Di sini saya ingin berkongsi apa yang saya dengar di forum tersebut. Penceramah mengariskan beberapa panduan yang perlu dipatuhi untuk sihat.

Panduan pertama adalah enjoy a variety of clean, safe and halal food adequately meaning not too much and not too little.
Choose a variety of unprocessed or unrefined foods.It is recommended that 2/3 of our daily meal comes from plant sources. This means that our meal should contain a variety of vegetables, fruits, beans, pulses, lentils and unprocessed starchy staples.These foods can protect us from cancer because:
-They contain important substances which help the body destroy carcinogens.
-They contain less calories and help in weight control.
-They are high in fiber and give a sense of fullness.

Panduan Kedua adalah Maintain a healthy weight by balancing intake of calories and energy output.It is important to keep a healthy weight and ensure that weight gained is not more than 5 kilos(11 pounds) over any period of time.It is also recommended that we take an hour's brisk walk or similar exercise daily such as gardening, cycling, swimming and house cleaning.

Panduan Ketiga adalah Eat brown or unpolished rice to fill stomach and other whole meal cereals, fruits and eat lots of vegetables. It is recommended to take 11/2 to 4cups of cooked or fresh vegetables; 11/2 to 4 cups of fresh fruits.

Panduan Keempat adalah Cut down the use of fats and oils and reduce cooking using oils. Choose foods low inj fats and cholesterol.

Panduan Kelima adalah Use salts sparingly and choose low salt foods. Blood pressure level between 140/90 - 160/100 is dangerous. It can cause stroke and renal disease.

Panduan Keenam adalah reduce sugar intake and choose foods low in sugar.

Panduan Ketujuh adalah water. Our body loses 11/2-21/2liters of water per day through urine, sweat and faeces. So make sure we take enough water for our body.

Panduan Kelapan adalah practice and promote breastfeeding. Practice breastfeeding at least 4 to 6 months.

Panduan Kesembilan adalah reduce consumption of meat. Limit our intake of red meat to less than 80gms per day. Eating more beef, lamb, pork and processed meat may increse the risk of breast cancer in women and prostate canser in men. Red meat provides a major source of saturated fats, which could possibly increase the risks of developing cancers of the pancreas, colon and rectum.

Points to remember: A simple change of eating habits such as eating five servings of fruits and vegetables each day may reduce cancer rates by 20%. Insyaallah.