Step 1:
Reduce fat.
Daily fat consumption should be between 20-30% of the total calories of your diet. Try to avoid saturated fat (butter, margarines, processed oils) and consume a large amount of unsaturated fat (olive oil, sunflower oil, corn oil, hazelnut oil, soybean oil, canola oil).
Step 2. :
Eat 5 or more portions of vegetables and fruits every day.
Try to consume 5 or more portions of different fruits and vegetables every day. Use grouping to ensure variety.
Citrus products (orange, tangerine, lemon, grapefruit, etc.)
Small-grained, red-colored fruits (black grapes, black mulberries, blueberries, acai grapes, blackberries, strawberries, red plum, cherry, sour cherry, watermelon, etc.)
Yellow and orange colored fruits (apricot, peach, pear, melon, banana, mango, apple, etc.)
Green and dark green leafy vegetables (spinach, chard, green pepper, parsley, arugula, cress, lettuce, lettuce, cucumber, basil, etc.)
Yellow, orange, red vegetables (carrot, zucchini, pumpkin, orange pepper, red pepper, tomato, etc.) p>
Step 3:
Consume tomatoes and tomato products at least 2 times a week.
Tomatoes The substance called licopen, which gives tomatoes their color, is a powerful anti-cancer substance in the carotenoid group.
Tomatoes, tomato paste, tomato juice, sun-dried tomatoes
Step 4:
Consume grains, legumes and root vegetables 7 times a day or more.
Try to consume 1-2 portions of these foods at each meal.
Whole wheat and its products ( bread, pasta, bulgur), whole wheat rice, oats, rye, barley, buckwheat
Dried beans, chickpeas, lentil types, kidney beans, soybeans, broad beans, Mexican beans
Potatoes, carrots, beets, celery, artichoke heart, radish, Jerusalem artichoke
Step 5:
Keep your fiber consumption between 25-35 g per day. strong>
Vegetables, fruits, whole grains, legumes, oilseeds are great food sources that keep our digestive system away from cancer-causing substances. Consume in recommended amounts.
Consume soy at least once a day.
Substances called isoflavones and lignans found in soy are phytoestrogen group anti-cancer substances. In many studies, they have been found to be substances that fight cancer and reduce the risk.
Step 7:
2-3 cups of black and/or green tea a day. for.
The substance called catechin, found in the composition of tea, is an anti-cancer substance from the flavonoid group.
Step 8:
Increase your garlic and onion consumption.
The substance called quercetin, found in the composition of garlic and onion, is an anti-cancer substance from the flavonoid group. Additionally, allylic sulfide and saponin are anti-cancer substances.
Step 9:
Consume fish 2-3 times a week.< br /> Omega-3 fatty acids, which are more concentrated in some fish species, and the selenium mineral found in seafood have been found in many studies to be substances that fight cancer and reduce the risk.
Step 10:
Consume low-fat milk and dairy products at least 2 times a day.
Calcium, vitamin D, probiotics and linoleic acid (CLA) found in milk and dairy products contain many nutrients. In research, they were found to be substances that fight cancer and reduce the risk. A warning: there is no CLA in skim milk, so drink 50% fat milk.
Step 11:
Hydrate your body.
It is believed that as the amount of fluid consumed increases, toxins and carcinogenic substances are removed from the body faster. It is also included in research reports that low water consumption is a risk factor in some types of cancer.
Step 12:
Avoid or limit cancer-causing substances.
Salted, smoked meats containing nitrites and nitrates (sucuk, salami, sausage, pastrami, etc.)
Burnt foods
Packaged, processed ready-made foods containing chemicals and preservatives
Excessive alcohol consumption (red wine and some types of beer contain flavonoids that reduce the risk of cancer, but they should primarily be obtained from vegetables/fruits)
Read: 0
