专家推荐必吃的6种抗癌食物

爱思英语编者按：关于癌症和营养的所有研究都指向，应该多吃植物类食品，获取其中的植物营养素和其他特殊成分。所以，冰箱里常见的蔬菜和水果，也许就能帮你规避癌症的风险哦。

To reduce your risk of cancer, look no further than your fridge. "All the studies on cancer and nutrition point to eating plant-based foods for their phytonutrients and other special compounds," says Richard Béliveau, PhD, chair in the prevention and treatment of cancer at the University of Québec at Montreal and author of Foods to Fight Cancer.
也许在你的冰箱里，就能找到规避癌症风险的方法。“关于癌症和营养的所有研究都指向，要吃植物类食品，获取其中的植物营养素和其他特殊成分”，蒙特利尔魁北克大学的理查德.伯利维博士说道，该博士同时是《抗癌食物》的作者。

Aim for five to nine daily servings of all kinds of fruits and vegetables—especially these six superstars.
瞄准以蔬菜水果为材料的五到九道家常菜——尤其是下面的六个超级明星菜。

Broccoli椰菜

All cruciferous veggies (think cauliflower, cabbage, kale) contain cancer-fighting properties, but broccoli is the only one with a sizable amount of sulforaphane, a particularly potent compound that boosts the body's protective enzymes and flushes out cancer-causing chemicals, says Jed Fahey, ScD. A recent University of Michigan study on mice found that sulforaphane also targets cancer stem cells—those that aid in tumor growth.
科学权威杰德.范黑说，所有十字花科蔬菜（如花椰菜、甘蓝菜、羽衣甘蓝）都包含抗癌成分，但是椰菜是唯一一种萝卜硫素达到了相当含量的植物，该萝卜硫素是促进机体保护酶类及清除致癌化学特质有显著效果的化合物。密歇根州立大学最近一个基于小白鼠的研究发现, 萝卜硫素也攻击癌症干细胞——该干细胞是肿瘤生长的帮凶。

Helps fight: breast, liver, lung, prostate, skin, stomach, and bladder cancers
辅助治疗：乳，肝，肺，前列腺，皮肤，胃和膀胱癌。

Your Rx: The more broccoli, the better, research suggests—so add it wherever you can, from salads to omelets to the top of your pizza.
你的处方：椰菜吃得越多越好，研究表明——将之加到所有可能的食物里面，从沙拉到煎蛋到撒到比萨饼上面。

Berries浆果

All berries are packed with cancer-fighting phytonutrients. But black raspberries, in particular, contain very high concentrations of phytochemicals called anthocyanins, which slow down the growth of premalignant cells and keep new blood vessels from forming (and potentially feeding a cancerous tumor), according to Gary D. Stoner, PhD, a professor of internal medicine at The Ohio State University College of Medicine.
根据俄亥俄州立大学医药学院内科医学教授加里.斯通乐博士所说，所有浆果都充满了抗癌的植物营养素，尤其是黑树莓，它包含一种叫花青素的非常高浓度的植物化学剂，该化学成份可以使恶性肿瘤细胞的生长变慢，还可以抑制新血管的生成（从而抑制向恶性肿瘤供应养份的可能性）

Helps fight: colon, esophageal, oral, and skin cancers
辅助治疗：结肠、食道、口腔、皮肤癌。

Your Rx: Stoner uses a concentrated berry powder in his studies but says a half-cup serving of berries a day may help your health, too.
你的处方：斯通乐博士在他的研究中使用了一种高浓缩的浆果粉，但是他说，每天食用半杯浆果也可以对你健康有益。

Tomatoes西红柿

This juicy fruit is the best dietary source of lycopene, a carotenoid that gives tomatoes their red hue, Béliveau says. And that's good news, because lycopene was found to stop endometrial cancer cell growth in a study in Nutrition and Cancer. Endometrial cancer causes nearly 8,000 deaths a year.
伯利维说，这种多汁的水果是番茄红素最好的食物来源，该番茄红素是一种类胡萝卜素，使西红市呈现红色。这点很好，因为在关于营养和癌症的一个研究中发现番茄红素可以阻止子宫内膜癌细胞的生长。子宫内膜癌每年造成近8000例死亡。

Helps fight: endometrial, lung, prostate, and stomach cancers
辅助治疗：子宫内膜癌，肺、前列腺、胃癌。

Your Rx: The biggest benefits come from cooked tomatoes (think pasta sauce!), since the heating process increases the amount of lycopene your body is able to absorb.
你的处方：最受益的是煮过的西红柿（如西红柿沙司），因为加热的过程会增加人体可以吸收利用的番茄红素。

Walnuts核桃

Their phytosterols (cholesterol-like molecules found in plants) have been shown to block estrogen receptors in breast cancer cells, possibly slowing the cells' growth, says Elaine Hardman, PhD, associate professor at Marshall University School of Medicine in Huntington, West Virginia.
西维吉利亚的亨廷顿马歇尔大学医学学院的副教授，伊来恩.哈德曼博士说，它们含的植物甾醇类（植物里发现的胆固醇样分子）已经表明可以阻断乳癌细胞内的雌激素受体，明显使该细胞的生长变慢。

Helps fight: breast and prostate cancers
辅助治疗：乳癌和前列腺癌。

Your Rx: Munching on an ounce of walnuts a day may yield the best benefits, Hardman's research found.
你的处方: 哈德曼的研究发现,一天嚼一盎司核桃可以产生最有益效果.

Garlic大蒜

Phytochemicals in garlic have been found to halt the formation of nitrosamines, carcinogens formed in the stomach (and in the intestines, in certain conditions) when you consume nitrates, a common food preservative, Béliveau says. In fact, the Iowa Women's Health Study found that women with the highest amounts of garlic in their diets had a 50 percent lower risk of certain colon cancers than women who ate the least.
伯利维说，已经发现，当你进食硝酸盐——一种常用的食物防腐剂时，大蒜里的植物化学素可以阻止产生于胃的亚硝胺,致癌物质的形成，事实上，爱华荷州妇女健康研究发现，日常所吃的食物中含最高剂量大蒜的妇女，她们某些结肠癌的发病率要吃最低剂量大蒜的妇女低一半。

Helps fight: breast, colon, esophageal, and stomach cancers
辅助治疗：乳癌和结肠癌，食道癌，胃癌。

Your Rx: Chop a clove of fresh, crushed garlic (crushing helps release beneficial enzymes), and sprinkle it into that lycopene-rich tomato sauce while it simmers.
你的处方：取一瓣新鲜的，碾碎了的大蒜（碾碎它有助于释放有益酶），当将富含蕃茄红素的西红柿酱煮沸时，将大蒜洒入其中。

Beans豆类

A study out of Michigan State University found that black and navy beans significantly reduced colon cancer incidence in rats, in part because a diet rich in the legumes increased levels of the fatty acid butyrate, which in high concentrations has protective effects against cancer growth. Another study, in the journal Crop Science, found dried beans particularly effective in preventing breast cancer in rats.
一份源于密歇根州立大学的研究表明，黑豆和菜豆能显著降低小鼠结肠癌发生率，部分原因是富含豆类的膳食增加了脂肪酸丁酸盐的水平，该丁酸盐处于高浓度时对抗癌的生长有保护效应。农作物科学杂志上的另一份研究，表明，干豆，对预防小鼠乳癌具有尤其显著的效果。

Helps fight: breast and colon cancers
辅助治疗：乳癌和结肠癌

Your Rx: Add a serving—a half-cup—of legumes a few times a week (either from a can or dry beans that've been soaked and cooked) to your usual rotation of greens or other veggies.
你的处方：在平常的绿色食品或其他蔬菜轮换食用时，一周安排几次增加一份半杯量的豆类（罐装的或浸发并煮过干豆均可）