啟航網創指南
7 Foods That Could Kill Cancer七種抗癌食品
You probably know that diet is one of the most important elements of cancer prevention. Along with exercise, it’s one of the few things you can control since genetics and environment are largely determined by someone or something else.
或許你知道飲食是預防癌症最重要的無素之一。因為基因和環境因素很大程度上是由他人和某些事物所左右的，不過，預防癌症的有些事情我們是可以自行控制的，飲食就是其中一項，結合鍛鍊，效果更佳。
Of course, if you’re still smoking cigarettes or using tobacco in any form, think about getting some help to quit.
當然，如果你繼續抽菸的話，還是考慮戒掉吧。
When it comes to diet, in general you simply need to focus on eating whole, organic foods over processed and pesticide-laden ones. However, there is some nuance to it. There are certain nutrients that have been shown to be especially good at striking down cancer cells.
談及飲食，通常你只要記住吃有機的就可以了，有機食品會優於加工食品和噴過農藥的食品，這其中略有不同。研究顯示，有些營養成分可以殺死癌細胞。
Following are 7 foods, elements of food, or ingredients that should take center stage in any diet meant to prevent cancer or support recovery from it.
以下有7種食物，在任何飲食中，首先考慮食物的成分或營養物質意味著預防癌症或治療癌症。
1. Folate-Rich Foods含葉酸豐富的食物
Folate is a B-complex vitamin that’s so important it is used to fortify many foods that don’t otherwise contain it. The reason is that low levels of folate are linked to mutations in DNA that leave the door wide open for cancer. Studies have shown that consuming at least 400 micrograms per day can cut your cancer risk significantly.
葉酸是一種複合維生素B,很多食物中不含葉酸，葉酸對人體有重要作用，可用來強化其他食品。葉酸缺乏會導致DNA變異，也易患癌症。研究顯示，每日是攝入400微克葉酸可大大降低患癌風險。
Great ways to get folate include orange juice, fortified cereals, peanuts, and beans. Spinach and romaine lettuce are also rich in folate, as is asparagus and Brussels sprouts. Try to add something that is rich in folate to each meal, but if you struggle, it might be worth it to take a supplement.
可以從橙汁，強化穀物，花生，豆類中獲取葉酸，菠菜和萵苣，蘆筍，和抱子甘藍裡也含有不少葉酸，試著每餐吃點含葉酸的食品，可是，如果你在病魔的折磨下痛苦的掙扎著，值得試著補點葉酸。
2. Vitamin D 維生素D
Vitamin D is a fat-soluble vitamin that aids in calcium absorption and helps protect against depression, heart disease, and weight gain. It also works to curb the growth of cancer cells. In fact, recent studies have indicated that vitamin D can reduce the risk of breast cancer by an astonishing 50%. It may also improve survival rates for people with lung cancer.
維生素D是一種脂溶性維生素，能幫助鈣的吸收，有助於預防抑鬱症，心臟病，及肥胖症。維生素D還可抑制癌細胞增長。事實上，近期研究指出，維生素D可減少50%患乳腺癌的風險，還可提高肺癌患者的存活率。
One of the best ways to get vitamin D is from the sun – it takes about 10 minutes of exposure without sunscreen to trigger the body to synthesize it. Good food sources include milk, eggs, and seafood such as cod, shrimp, and Chinook salmon.
獲取維生素D的最佳方式是曬太陽—-不塗防曬霜在太陽底下曬10分鐘就可以激發體內的維生素D合成。含維生素D的食物有：牛奶，雞蛋，鱈魚、蝦、大馬哈魚等海鮮。
3. Tea茶
This comforting and highly customizable beverage is loaded with antioxidants, which are your best line of defense against free radical damage. When free radicals are allowed to damage cells, it leaves them weakened and vulnerable to cancer. One particular antioxidant in tea, called kaempferol, has been shown in studies to reduce the risk, especially in reproductive cancers.
一碗四溢飄香的清茶裡含有豐富的抗氧化劑，可有效預防體內細胞受到自由基的損壞。自由基損壞細胞時，細胞會變弱，癌症便有了可趁之機。茶內的一種特殊抗氧化物質稱為山奈酚，研究證明，這種物質可減少患癌風險，尤其是生殖器官癌症。
The Harvard School of Public Health recommends consuming between 10-12 milligrams of kaempferol each day. It takes about four cups to get there. Don’t worry if you don’t want to drink that much tea. Other food sources include fruits like apples, peaches, blackberries, raspberries, grapes, and “technically a fruit” tomatoes. Veggies high in kaempferol are broccoli, Brussels sprouts, potatoes, onions, squash, green beans, cucumbers, lettuce, and spinach.
哈佛公共衛生學院建議每日攝入10-12毫克山奈酚，大概喝四杯左右茶，如果你不想喝太多茶，也沒有關係，其他食物中也含這種成分，比如蘋果，桃，黑莓，木莓，葡萄和西紅柿。含山奈酚的蔬菜有西蘭花，抱子甘藍，土豆，洋蔥，青豆，黃瓜，生菜，菠菜。
4. Cruciferous Vegetables十字花科蔬菜
Since broccoli and Brussels sprouts have already come up a few times, let’s talk about why that is. They both belong to the group of cruciferous vegetables, which also includes kale, cabbage, turnip greens, and cauliflower. Lab experiments have determined that cruciferous vegetables produce a cancer-killing substance when cut or chewed.
西蘭花和抱子甘藍已經提過很多次了，為什麼呢？因為這兩種蔬菜都屬於十字花科蔬菜，像羽衣甘藍，捲心菜，青蘿蔔，花椰菜（菜花）這些都屬於十字花科蔬菜。實驗證明，切碎或嚼碎吃這類蔬菜體內會產成抗癌物質。
Cruciferous veggies seem particularly good at protecting against prostate and colon cancers. In fact, in animal studies sulforaphane and other substances produced upon cutting or chewing these veggies actually shrunk tumors. There are plenty of ways to incorporate cruciferous vegetables into your diet. The only thing you can’t do (and still get the benefits) is swallow them whole.
吃十字花科蔬菜對預防前列腺癌和結腸癌尤其明顯，事實上，在動物實驗研究發現，切碎或嚼碎吃十字花科蔬菜可產生萊菔硫烷和其他物質，這些物質可以使腫瘤縮小。有許許多多的方法可在你的飲食中加入這類蔬菜，儘量避免囫圇吞棗式地吃（這樣吃倒是也有效果，不過效果不大）。
5. Curcumin薑黃
Curcumin is the bright yellow spice that gives curry dishes their distinctive taste and color. It is also known for having anti-inflammatory effects that can fight cancer. Inflammation is a factor in the development of pretty much all diseases, and cancer is no exception. By suppressing inflammation, curcumin appears to prevent the transformation and proliferation of cancerous cells.
薑黃是一種亮黃色的調味香料，使得咖哩飯有一種獨特的味道和色澤。薑黃因其有抗癌作用而聞名。幾乎所有疾病都與炎症有關，癌症也不例外。薑黃的抗炎作用可以預防癌細胞轉移或繁殖。
Perhaps best at reducing the risk of bladder and gastrointestinal cancers, researchers nonetheless insist that no cancer is immune from curcumin’s effects. Dried and powdered curcumin can be sprinkled into all sorts of savory dishes to provide a little Indian flair along with cancer protection.
薑黃對降低胰腺癌和胃腸道類癌症的風險尤為明顯，研究人員強調，沒有一種癌症會不受到薑黃的影響。在你的菜餚裡散入一點薑黃，不僅有印度風味的感覺，還可以預防癌症。
6. Ginger姜
Ginger is another popular spice, traditional in Asian cuisine but utilized heavily in Europe and the Americas, too. Ginger is often used to reduce nausea, but that’s not all it can do. Beyond being an excellent preventative in our diets, ginger may soon be an integral part of cancer treatments.
姜也是一味很受歡迎的調味品，傳統上，亞洲菜系中會用到姜，不過，歐洲和美洲菜裡也會大量地用到姜。姜常用來緩解噁心，但是，姜的作用不止如此，在飲食中加入姜會起到預防癌症的作用，或許不久的將來，姜在癌症治療中也會起到不可或缺的作用。
Researchers have discovered that ginger can cause the death of cancer cells in two distinct ways. One is called apoptosis, in which the cancer cells basically commit suicide without harming healthy cells that surround them. Another way is autophagy, in which cancer cells are tricked into digesting themselves. Either way, adding more ginger to your diet is a no-brainer.
研究人員發現，姜會以兩種截然不同的方式導致癌細胞滅亡，一種稱為細胞凋亡，癌細胞在不傷害其周圍的其他細胞的情況下自行毀滅；另一種方式是自我吞噬。癌細胞遭到“欺騙”而吞噬掉自己。無論是哪種方式，在飲食中多加入一點姜再容易不過了。
7. Berries莓
Basically all berries feature high levels of phytonutrients, which are known to offer protection against cancer. Black raspberries could be the cream of the crop though, as they contain a great deal of a particular phytochemical called anthocyanin. Anthocyanin has been found to slow the growth of premalignant cells. It also prevents the growth of new blood vessels that would feed the resulting tumor.
總的來說，所有的莓都含有很高的植物營養，這些成分具有抗癌作用。雖然黑木莓位列精品，莓類含有大量稱為花青素的植物化學物質，研究發現花青素會仰制癌變細胞的生長。同時可阻止供給腫瘤營養的新血管增長。
Berries seem to especially protect against colon, esophageal, oral, and skin cancers. Scientific studies typically use concentrated berry powder, but adding a few servings of fresh or frozen berries to your daily diet is also quite beneficial.
莓類果實對預防結腸癌、食道癌、口腔癌、皮膚癌效果尤為明顯。科學研究通常會用到濃縮莓粉，不過，在你的日常飲食中加入一份鮮莓或冰莓同樣對身體有益。
So while you are shopping for delicious and nutritious whole foods to add to your diet, remember to focus on folate and vitamin D, as well as plenty of antioxidant rich berries, cruciferous vegetables, and flavorful ginger and curcumin.
因此，在你購買營養美味的食品時，記得關注一下含葉酸、維生素D和抗氧化物質的食品、十字花科蔬菜，可口的姜以及薑黃。
You can multi-task your cancer prevention diet as well with ginger tea or a veggie omelet sprinkled with curcumin. Since you are starting with fresh, whole foods, the only limit to the diverse meals you can make is your creativity!
你可以從多任務處理方面預防癌症，喝點薑茶或加入薑黃的素食蔬菜蛋卷。從你開始吃新鮮的有機食品那一刻起，唯一的限制就看你讓飲食多樣化的創造力了。
不才小翻譯
大蒜，紅薯、西蘭花。
齊魯75
有紅薯，西蘭花，南爪，茶葉等。
