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Choose food To help prevent and reduce the incidence of breast cancer.

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The food choices are as follows. Can prevent or reduce the incidence of breast cancer and other cancers.

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1. Choose healthy fats.

reduce bad fat which are saturated fats such as animal fats, palm oil, coconut oil Cottonseed oil, etc. Bad fats encourage large amounts of bile to flow out of the gallbladder. The bile that remains in the intestine is converted to bile acid (Apcholic acid), which is a carcinogen. In addition, bad fats can cause cancer cells to grow well.

The good fats contain omega 3 and omega 6 to reduce the incidence of colon cancer. Prostate cancer, breast cancer, etc. Healthy fats are obtained from deep sea fish (tuna, salmon), vegetable fats such as nuts, olive oil, soybean oil, sunflower oil, and believe it or not, nuts are helpful in increasing breast size. without breast augmentation as well

2. Add fiber-rich foods.

It is abundant in nuts, prunes, whole grains, and fiber-rich foods such as whole wheat, vegetables, and fresh fruit. It is recommended to eat 25 grams per day. These foods help eliminate bile acids. Prevent carcinogens, stimulate intestinal cells. Support the formation of good microorganisms in the intestines. thus preventing colon cancer

It also reduces the absorption of female hormones in the intestines. Therefore, it can reduce the incidence of breast, uterine and ovarian cancer.

3. Fresh fruits and vegetables

Eat at least five servings a day. Fresh fruits and vegetables contain cancer-fighting compounds called phytochemicals. At least five phytochemicals are phenols, indols, flavones, cumines, and isothiocyanates. (Isothiocyanates) eating fresh fruits and vegetables on a regular basis. Can reduce the incidence of breast and colon cancer by 40 percent. Vegetables that contain many cancer-fighting substances include cauliflower, cabbage, broccoli, tomatoes, garlic, carrots. Pumpkin also helps to make breasts bigger. instead of breast augmentation, etc.

In addition, fresh fruits and vegetables also contain antioxidants such as beta-carotene, vitamin E and vitamin C. It was found that

Beta-carotene is a precursor of vitamin A, known as pro-vitamin A, which increases the body’s immune system. Releases a substance called TNF (Tumor necrosis factor) to destroy cancer cells. 15 to 25 milligrams per day should be taken.

Foods high in beta-carotene include fruits and vegetables that are green, yellow and orange, such as carrots, spinach, broccoli, oranges, mangoes, papayas, apricots, watermelon, cantaloupe, grapes, etc.

The tomato contains lycopene (Lycopene) to help absorb and use beta-carotene. therefore should be eaten regularly

Vitamin E. The recommended intake of 200 to 400 IU per day is recommended. Foods rich in vitamin E include various types of nuts.

Vitamin C helps reduce carcinogens in the body. Should eat 1000 to 2000 mg per day. Vitamin C is abundant in fresh green vegetables. Fresh citrus fruits such as oranges, guavas, tomatoes, lemons, bananas, etc.

4. Soybeans, tofu or soy products

In addition to being a good source of protein It also has antioxidant isoflavones. (Isoflavones) prevent cancer cells. can reduce the incidence of prostate cancer colon cancer and breast cancer

5. Calcium rich foods

Research has shown that 1,200 milligrams of calcium daily reduces the incidence of colorectal cancer by 75 percent. Calcium is believed to strengthen the lining of the colon. does not divide into cancer cells Reduce the carcinogenicity of bile acids. binds to carcinogens, etc. Foods that contain a lot of calcium include small fish, milk, dairy products, yogurt, green leafy vegetables, etc.

6. Foods that contain cancer-fighting substances

Cancer-fighting foods such as vitamin D, selenium, good microorganisms, garlic, green tea, etc.

Vitamin D fights cancer by reducing the formation of new blood vessels that feed the cancer. Sunlight can produce vitamin D. Nutrients that contain vitamin D include cod liver oil, vitamin D-fortified foods and milk.

Selenium is an antioxidant found in seafood, shrimp, green leafy vegetables, chicken meat. without you having to hurt the breast augmentation as well

The good microorganisms are lactobacillus added to fermented milk, yogurt.

Garlic, although the mechanism of action is unknown. But research has shown that it works. against cancer

Green tea contains antioxidants. Named catechins (Catechins) help fight cancer.

Stay healthy with a low-fat diet.

In addition to the anti-cancer diet Reduce or avoid eating carcinogenic foods Numerous studies have confirmed the benefits of a breast cancer prevention diet, including fruits and vegetables, soy products such as tofu, tofu, soy milk, miso soup, edamame, and low-fat foods.

A low-fat diet is useful in preventing breast cancer. It also reduces the level of fat in the blood vessels. which can cause clogged arteries, heart disease, etc.

Low-fat foods that every woman should choose to eat on a regular basis. are as follows

1. Food that does not stick to the skin of any animal.

All animal skins are high in fat, such as pork knuckle, pork belly, chicken rice with skin, fried chicken skin, and fried pork belly. Pork Belly Should not eat often.

2. Food without coconut milk as an ingredient

Different types of red curry should be avoided. May change to Kaeng Liang. Kaeng Pa or Kaeng Som instead. Desserts such as sticky rice with coconut milk, coconut milk jelly should be eaten once in a while.

3. Do not use lard, coconut oil. or palm oil for regular cooking

because it is high in saturated fat if choosing oil Should choose the type that contains unsaturated fatty acids. The order that you should choose is as follows.

olive oil, soybean oil corn oil sunflower seed oil Safflower oil, rice bran oil, cottonseed oil.. And should eat no more than 5 teaspoons of oil per day.

4. Choose low-fat meats.

all kinds of meat Even after peeling it and the skin If there is still fat on it, it should be avoided. Meats are sorted by fat From low to high are as follows.

Goose meat, frog meat, steamed fish, white meat, sea fish, chicken meat, duck meat, pork, beef, catfish, chicken drumsticks. In conclusion, duck meat, beef, catfish, chicken drumsticks should not be eaten too often.

5. You should eat seafood 2 to 3 times a week.

Fatty sea fish contain omega-3 substances that help reduce the level of bad fat in the body. But be careful not to eat too much. Because it becomes a high-fat food to add fat to the body.

6. Should not choose to eat egg yolks, butter, margarine, cheese, peanuts often.

because it is high in fat, if you are eating milk Should choose skim milk.

7. Be careful of animal offal food.

Such as the brain, liver, heart, kidneys, intestines, these are very high in fat.

8. Seafood

Should choose to eat seafood that is low in fat, including various types of crabs. (don’t eat crab fat)

Shrimp and shellfish should not be eaten often. because it is high in fat. But if you want to eat it, if it’s shrimp, you should choose shrimp. It is lower in fat than black tiger shrimp and plum-soaked shrimp.

For the clams…mussels They are lower in fat than scallops and oysters. All types of squid are high in fat, higher than crabs, shrimps, and shellfish, so they should be eaten infrequently.

9. Choose to eat foods that are high in fiber regularly.

In addition, this type of food is fat-free or low-fat. It also helps to reduce body fat such as whole grains, brown rice, carrots, squash beans, cabbage, corn, green beans, basil, whole wheat bread, macaroni, spaghetti, apples, guavas, etc.

After reading verse 9, some women may sigh. Sigh… that the doctor recommends to reduce All of them are my favorite things.

But.. recommending a low-fat diet It does not mean to refrain from all fat. Because fat itself is an important component of hormones. and organs make the work of various systems in the body normal If the lack of fat may cause fatigue. deteriorating health and cancer.

Exercise to prevent breast cancer by yourself.

Stress is a factor in breast cancer. and many other types of cancer Exercises to relax muscles and reduce stress. Doing it regularly at least 3 to 4 days a week can boost immunity and prevent cancer.

Position 1: Bend your body, lie on your stomach, place your arms, fists and heels on the floor, take a deep breath, lift your body, bend your hips above the floor. As high as you can, count from 1 to 5, exhale, lower yourself down, do about 10 reps.

Position 2: Lie on your back, feet apart, arms spread, breathe in and out slowly, think of a picture or something that makes you happy, count from 1 to 10.

3rd move, clench your fists as tightly as you can, count from 1 to 5, loosen, do 10 times.

4th move. Bend your wrists as much as you can. Count from 1 to 5 and relax. Do it 10 times.

Bend your wrists down as much as you can, count from 1 to 5, then relax. Do it 10 times.

5th move. Stretch elbows. Count from 1 to 5 and relax. Do it 10 times.

Flex your elbows, count from 1 to 5, then relax. Do it 10 times.

Position 6 Bring your shoulders as close to your ears as possible, hold them tight, count from 1 to 5, then lower them down. Do it 10 times.

Wrap your shoulders in front of you as much as you can. Hold tight, count from 1 to 5, then relax. Do it 10 times.

Press your shoulders down as much as you can. Hold tight, count from 1 to 5, then relax. Do it 10 times.

Bring your shoulders to the outside as much as you can. Hold tight, count from 1 to 5, then loosen. Do it 10 times.

Note the contraction and relaxation of each organ. Or a set of contractions, such as clenching your fists, bending your joints, tensing your elbows. Flex your elbows, lift your shoulders, and then slowly loosen from your shoulders to your elbows, arms, hands, it works the same way.

This stress reduction management will be effective. You need to clear your mind along with other exercises. or do activities that cause stress Which is according to their own preferences such as yoga, qigong, baton dance, running, jogging, swimming, aerobics, spa, reading, meditating, finding a hobby that you like. I can do well too.

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