這些食物可預防癌症大綱

These are the top foods that could reduce your risk of falling victim to cancer

這些食物可預防癌症

1 Apples

1. 蘋果

Apples are a good source of fibre and vitamin C – both vital for general good health. But when it comes to fighting off cancer, it's thought the key component may be quercetin, a naturally occurring chemical that can dampen down inflammation in the body and stop cells decaying.

蘋果富含纖維和維生素C——這對於身體健康至關重要。但在抗癌方面，蘋果含有一種關鍵成分——槲皮素，這是一種可抑制體內炎症並阻止細胞衰老的化學物質。

Other similar cancer-fighting chemicals, such as triterpenoids, are found mainly in the skin, which is why some experts believe it's better to eat the whole fruit rather than peel it.

其它類似的抗癌化學物質，如三萜類化合物，主要存在於蘋果皮中，因此有些專家認爲吃蘋果最好帶皮一起吃。

A 2016 study in Italy found eating at least one apple a day could potentially cut the risk of lung cancer by 25% and also offer protection against tumours of the bowel, mouth and breast.

2016年，意大利的一項研究發現：每天至少吃一個蘋果可以將人們患肺癌的風險降低25%，同時還可以預防腸腫瘤、口腔腫瘤和乳腺腫瘤。

2 Tomatoes

2. 番茄

The humble tomato is packed with dietary goodness. But when it comes to cancer, the key ingredient is thought to be lycopene – an antioxidant that gives juicy red tomatoes their distinctive colour. What's unusual is that unlike some other processed foods, tomato-based products like passata and ketchup, which use large amounts of concentrated tomato, are thought to have even higher amounts of lycopene.

不起眼的番茄富含多種膳食益處。但在抗癌方面，其所含的番茄紅素起着關鍵作用——正是因爲這一抗氧化劑，鮮紅多汁的番茄纔有瞭如此鮮豔的顏色。與其它加工食品不同的是，人們認爲番茄糊和番茄醬等番茄產品（使用大量濃縮番茄）含有的番茄紅素量更高。

Numerous studies suggest the antioxidant can reduce a man's risk of prostate cancer although it's still not certain how much is needed to have an effect.

大量研究表明，番茄紅素可降低男性患前列腺癌的風險，儘管尚不確定需要吃多少番茄纔會達到這一效果。

3 Coffee

3. 咖啡

A major study in 2019 of almost half-a-million people found a daily coffee could potentially halve the risk of a common type of liver cancer.

2019年，一項就50萬人展開的重大研究發現：每天喝咖啡或使人們患普通肝癌的風險降低一半。

The study, by scientists at Queen's University Belfast, showed coffee lovers were 50% less likely to get hepatocellular carcinoma, which accounts for roughly nine out of 10 cases of liver cancer. The coffee bean also contains polyphenols, plant chemicals which appear to stop cancer cells dividing.

貝爾法斯特女王大學的科學家進行的這項研究表明，咖啡愛好者患肝細胞癌的可能性降低了50%，而10位肝癌患者中就有9人患肝細胞癌。咖啡豆還含有多酚，這一植物化學物質似乎可以阻止癌細胞分裂。

But be warned – the content may be slightly lower in decaffeinated coffee. Instant coffee, meanwhile, has fewer disease-fighting antioxidants than the freshly brewed variety.

但需要注意的是——無因咖啡中，這一物質的含量可能會略低。同時，速溶咖啡比鮮煮咖啡含有更少的抗病抗氧化劑。

4 Brown rice

4. 糙米

This is one of many types of wholegrains – others include oatmeal, wholemeal bread and corn. Wholegrains are known to be good for promoting general health – particularly cardiovascular health – but they may also have a protective effect when it comes to cancer.

這是一種全穀物——其他的全穀物包括燕麥片、全麥麪包和玉米。衆所周知，全麥有益於促進整體健康——尤其是心血管健康——且或能預防癌症。