<div class=draft-block draft--p left>運動、少酒、避油炸!防癌必備5大原則</div> <ol> <li class=draft-block draft--li><span style=font-weight: bold; >多吃蔬果,攝取多種營養:</span>每天至少食用5份新鮮水果及蔬菜,適量食用、穀類、穀物產品、米、麵或豆類等食物。</li> <li class=draft-block draft--li><span style=font-weight: bold; >限制高脂肪食物的攝取:</span>攝取過多脂肪容易造成<a href=https://helloyishi.com.tw/health/general-health-knowledge/facts-about-metabolic-syndrome-and-how-to-reverse/ target=_blank class=draft--a><span style=text-decoration: underline; >肥胖</span></a>,提高雌激素分泌從而提高乳癌與子宮癌症的罹患風險;為吸收多餘的脂肪,人體會提高膽酸分泌,而膽酸可能受腸道細菌作用而轉變為<a href=https://helloyishi.com.tw/cancer/common-group-1-carcinogen-in-our-surrounding/ target=_blank class=draft--a><span style=text-decoration: underline; >致癌物</span></a>。因此建議減少飽和脂肪酸的攝取量,適量由魚類、<a href=https://helloyishi.com.tw/healthy-eating/nutrition/9-benefits-of-olive-oil/ target=_blank class=draft--a><span style=text-decoration: underline; >橄欖油</span></a>中攝取不飽和脂肪酸如<a href=https://helloyishi.com.tw/drugs-supplement/omega-6-fatty-acids/ target=_blank class=draft--a>-6</span></a>、<a href=https://helloyishi.com.tw/drugs-supplement/omega-3-fatty-acids/ target=_blank class=draft--a>-3</span></a>等優質脂肪。</li> <li class=draft-block draft--li><span style=font-weight: bold; >規律運動</span>、<span style=font-weight: bold; >保持適當體重:</span>適當運動不僅有助維持體重,也可減緩心肺耐力的衰退,建議每天至少進行中或中高強度的運動達30分鐘。</li> <li class=draft-block draft--li><span style=font-weight: bold; >避免酒精類飲料的攝取:</span>喝酒或含有酒精的飲料會提高罹癌風險,即便是少量飲酒,得到癌症的機會為不喝酒的1.26倍。特別是有酒精不耐症的人,因先天缺乏酒精代謝酵素「乙醛去氫酶」(Acetaldehyde Dehydrogenase,ALDH2),喝酒除了容易出現臉紅、<a href=https://helloyishi.com.tw/heart-health/what-is-normal-heart-rate/ target=_blank class=draft--a><span style=text-decoration: underline; >心跳加快</span></a>、頭痛、頭暈、<a href=https://helloyishi.com.tw/health/health-conditions/nausea-and-vomiting/ target=_blank class=draft--a><span style=text-decoration: underline; >嘔吐</span></a>、<a href=https://helloyishi.com.tw/health/general-health-knowledge/6-common-myths-about-the-hangover/ target=_blank class=draft--a><span style=text-decoration: underline; >宿醉</span></a>等症狀,還會大幅提高罹癌的機率。(推薦閱讀:<a href=https://helloyishi.com.tw/health/general-health-knowledge/causes-and-prevention-of-alcohol-flush-reaction/ target=_blank class=draft--a><span style=text-decoration: underline; >喝酒臉紅原來是缺少這個!3方法改善亞洲紅臉症</span></a>)</li> <li class=draft-block draft--li><span style=font-weight: bold; >遠離油炸、燒烤食品:</span>高溫油炸或燒烤的過程會導致食物產生名為「多環芳香烴」的致癌物,提高罹癌風險。</li> </ol>