個人防癌飲食 20招

5/5/2007   瀏覽:669    

                                                                           
1.  飲食來源最好多種多樣,以降低風險,                                   
     這包括不同的食物和不同的來源,例如到不同市場、不同菜攤買菜。
         
                                                                          
2.  少吃花生相關製品,包括花生糖、花生醬等。                             
                                                                          
3.  儘量不以高溫作為烹調方式,如果炒菜鍋已經發煙,就表示溫度太高。       
     改用「水炒」並加蓋,以減少油煙。                                     
                                                                          
4.  正確裝置抽油煙機,才能避免油煙。                                     
                                                                          
5.  烤肉時,可以搭配維生素C、 E或β胡蘿蔔素高的食物,如烤些蔬菜,         
     就是不錯的選擇。營養師也會建議,烤肉時包上鋁箔紙;                   
                                                                          
     或是先微波至半熟,也可以降低風險。
                                   
                                                                          
6.  絕對不吃焦黑的烤肉。                                                 
                                                                          
7.  少吃醃漬、發酵類食物,包括鹹魚、花瓜、豆豉、酸菜、梅干菜等。         
                                                                          
8.  顏色過於鮮豔的食品或零食,最好不要購買,可能會有過量的添加物。       
     選擇有廠牌的產品,儘量少購買散裝零食,因為無法追究責任。       
      
                                                                          
9.  選擇密封及冷藏的魚丸或豆類食品(如豆皮、豆乾),                     
     因為使用添加物的機會較少。                                           
                                                                          
10. 別買太「漂亮」的金針,可能經過漂白。煮金針前,要多次浸泡清洗,       
     以減少添加物。                                                       
                                                                          
11. 用水煮、清蒸或微波來烹調香腸,比較能減少生成亞硝胺。                 
                                                                          
                                                                          
12. 吃火腿、香腸、培根時,不喝優酪乳、不吃魷魚。                         
     因為亞硝酸鹽和乳酸、胺類食物混吃,會大大增加致癌危險。               
     含胺的食物有秋刀魚、干貝、蝦米、魷魚等;                             
     乳酸類食物也包括養樂多、優格。
                                       
                                                                          
13. 儘量購買冷藏肉品,選擇有CAS認證、有品牌的肉品、水產品,              
     通常是冷藏肉,因為品牌有商譽的基本保障,若有問題,                   
     也可以回追廠商。                                                     
                                                                          
14. 清洗蔬菜時先浸後沖。浸泡5分鐘,可以將水溶性農藥溶解在水中;          
     然後在水龍頭下沖 1分鐘,連續3次,就可以把大部份農藥沖乾淨。          
     農業藥物毒物試驗所所長李國欽表示,用水清洗蔬果,                     
     迄今仍是最有效的方法。                                               
                                                                          
15. 多吃纖維高的食物,因為纖維可以排出毒物。                             
                                                                          
                                                                          
16. 少吃脂肪高的食物,也要少吃內臟,因為毒物儲藏在那裡。                 
                                                                          
                                                                          
17. 少吃大型魚,避免汞污染。                                             
                                                                          
                                                                          
18. 購買當令蔬果,不是當季生產的蔬果,需要更多的藥物催生或防蟲,         
     很難避免殘留。                                                       
                                                                          
19. 不要用保麗龍盛裝熱食,因為會釋出微量環境荷爾蒙。                     
                                                                          
                                                                          
20. 少用塑膠類製品微波食物,避免環境荷爾蒙溶出。

 

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