為了降低癌癥風險，多運動，不要喝雞尾酒和吃牛排

為了降低癌癥風險，多運動，不要喝雞尾酒和吃牛排

To lower cancer risk, vegetables and whole grains should be on your menu and processed and red meat should be off, according to updated guidelines published Tuesday by the American Cancer Society.

根據美國癌癥協(xié)會周二發(fā)布的最新指南，為了降低患癌癥的風險，蔬菜和全谷物應該出現在你的菜單上，應該遠離加工肉類和紅肉。

It's best not to drink alcohol, the group says in its updated guidelines, and people should be getting more exercise than previously recommended.

該組織在其最新的指導方針中說，最好不要喝酒，人們應該比以前建議的做更多的運動。

The American Cancer Society periodically reviews the science related to diet, exercise and cancer, and updates its guidelines accordingly.

美國癌癥協(xié)會定期回顧與飲食、運動和癌癥相關的科學，并相應地更新其指南。

A good diet and regular exercise is important, in part, because it can help people maintain a healthy weight. Scientists are seeing more connections between cancer and weight. The World Cancer Research Fund most recent report lists 12 cancers associated with being overweight or obese -- five more cancers than the last report published from the association a decade ago.

良好的飲食和經常鍛煉很重要，部分原因是它可以幫助人們保持健康的體重?？茖W家們發(fā)現癌癥和體重之間的聯系越來越多。世界癌癥研究基金會最近的報告列出了12種與超重或肥胖有關的癌癥，比該協(xié)會10年前發(fā)表的最新報告多出了5種癌癥。

Diets that seem to lower cancer risk are heavy on vegetables that are dark green, red and orange. Beans and peas are also supposed to lower cancer risk. Whole fruit, rather than canned or in juice form is preferred. Whole grains are better than refined flour.

那些似乎能降低癌癥風險的飲食是大量食用深綠色、紅色和橙色的蔬菜。豆類和豌豆也被認為能降低患癌癥的風險。最好是整個水果，而不是罐裝或果汁。全谷物比精制面粉好。

Foods to avoid or limit include processed meats or red meats, like steak. Don't drink sugar sodas and juice with added sugar. Try to avoid all processed foods.

要避免或限制的食物包括加工肉類或紅肉，如牛排。不要喝加糖的蘇打水和果汁。盡量避免所有加工食品。

It's also best not to drink alcohol, the guidelines say, but if you do drink, women need to keep it to one a day, men to two.

指導方針還說，最好不要喝酒，但如果你喝酒，女性需要保持一天一杯，男性為一天兩杯。

"There is no one food or even food group that is adequate to achieve a significant reduction in cancer risk," Laura Makaroff, the American Cancer Society senior vice president for prevention and early detection, said in a statement. "Current and evolving scientific evidence supports a shift away from a nutrient-centric approach to a more holistic concept of dietary patterns. People eat whole foods -- not nutrients -- and evidence continues to suggest that it is healthy dietary patterns that are associated with reduced risk for cancer, especially colorectal and breast cancer."

美國癌癥協(xié)會負責預防和早期發(fā)現的高級副會長勞拉·馬卡羅夫在一份聲明中說:“沒有一種食物，甚至沒有一個食物組足以顯著降低患癌癥的風險。”“當前和不斷發(fā)展的科學證據支持從以營養(yǎng)為中心的方法轉向更全面的飲食模式概念。”人們吃的是天然食品，而不是營養(yǎng)食品。有證據表明，健康的飲食模式與降低患癌癥，尤其是結直腸癌和乳腺癌的風險有關。”

The guidelines also say you'll also want to exercise more.

指導方針還說，你也會想要更多的鍛煉。

The updated guidelines increase the recommended amount of exercise you need a week from 150 minutes of moderate-intensity exercise to 150 to 300 minutes.

更新后的指南將推薦的一周所需運動量從150分鐘的中等強度鍛煉增加到150到300分鐘。

If you are more of a runner, then they've upped that amount of exercise you need too, from 75 minutes of vigorous-intensity physical activity to encouraging you to get between 75 and 150 minutes.

如果你更喜歡跑步，那么他們也會增加你需要的運動量，從75分鐘的高強度體力活動增加到75到150分鐘。

More than 300 minutes of either is optimal, the guidelines say.

指南稱，其中任何一種運動超過300分鐘都是最佳的。

The guidelines encourage local communities to make these healthy lifestyle goals possible, suggesting they create spaces for people to get out and exercise and make affordable and nutritious food easily available.

該指南鼓勵當地社區(qū)使這些健康生活方式目標成為可能，建議他們?yōu)槿藗儎?chuàng)造出外出鍛煉的空間，并讓人們容易獲得負擔得起的營養(yǎng)食品。

Lisa Drayer, an award winning nutritionist and author and CNN health and nutrition contributor, said these guideline updates reflect the latest science.

曾獲獎的營養(yǎng)學家、作家、CNN健康與營養(yǎng)貢獻者莉薩·德亞說，這些指南的更新反映了最新的科學。

"These updated guidelines reinforce what scientific research has been revealing -- that eating a nutrient-rich diet, being physically active, and limiting alcohol is associated with a reduced overall cancer risk, including lower risk for breast, prostate, and colorectal cancer risk," said Drayer.

德亞說:“這些最新的指南加強了科學研究已經揭示的東西——吃營養(yǎng)豐富的飲食，多運動，限制飲酒可以降低總體癌癥風險，包括乳腺癌、前列腺癌和結腸直腸癌的風險。”