[스크랩] 명심하라!! 암과 싸우는 6가지 식단

 

 

 

 

 

 

암과 싸우는 식단 ; 암위험을 줄이는 6가지 팁

Cancer-Fighting Diet: 6 Tips to Reduce Your Risk

By Christopher Wanjek, Columnist   |   June 30, 2014

 

 

 

 

워싱턴DC 기반 비영리의학단체 '책임 있는 의료행위를 위한 의사회'(Physicians Committee for Responsible Medicine, PCRM)가 추천한 항암용 힐링 식사법 6가지를 30일(현지시각) 소개했다.

PCRM의 힐링 식사 가이드라인은 미국 암학회(American Cancer Society)의 실제 항암치료에 쓰이는 식단 구성에 기준을 둔다. 간단히 설명하면 과일과 야채의 섭취를 늘리고 육류, 유제품, 알코올 소비를 줄이는 것이다.

 

한편 이 연구결과는 미국 영양학회 저널(Journal of the American College of Nutrition) 30일자에 주요 이슈로 소개됐다.

 

1. 과일과 야채를 듬뿍 먹으면(특히 풍성한 잎사귀) 각종 암을 예방한다.
Eat more fruits and vegetables, especially leafy greens, to help reduce overall cancer risk.
미국 존스홉킨스 대학 연구에 따르면, 채식은 암과 심장질환 위험성을 낮춰주는 대표적 식품이다. 특히 브로콜리 같은 쌍떡잎식물과 채소 잎사귀에는 암과 심장질환을 예방하는 항산화 물질이 풍부하다.

 

2. 콩으로 만든 요리는 유방암 위험과 재발을 줄여준다
Eat soy products to reduce both the risk and recurrence of breast cancer.
완두콩, 간장, 두부 등 각종 콩이 첨가된 요리는 탁월한 항암효과를 가지고 있다. 지난해 미국 영양학회 연구에 따르면, 콩 속에 들어있는 단백질 효소 저해제(Bowman-Birk Inhibitor)가 강력한 항암작용을 하는 것으로 조사됐다.

 

3. 유제품 섭취를 제한하거나 줄이면 전립선암 감소한다
Limit or avoid dairy products to reduce the risk of prostate cancer.
우유 등의 유제품은 풍부한 영양분으로 인체에 긍정적 작용을 하지만 과하게 섭취하면 오히려 암 유발에 영향을 줄 수도 있다. 특히 전립선암 유발에 유제품이 일정부분 영향을 미치는 것으로 알려져 있는데 의학 연구에 따르면, 그 이유는 유제품 속에 풍부한 칼슘 숫자 때문인 것으로 추정된다. 그렇다고 무조건 유제품을 멀리할 필요는 없지만 만일 가족력에 전립선암이 많이 나타났다면 섭취를 제한하는 것이 좋다.

4. 알코올은 후두암,식도암,직장암,결장암,유방암의 원인
Limit or avoid alcohol to reduce the risk of cancers of the mouth, pharynx, larynx, esophagus, colon, rectum and breast.
술은 후두암, 식도암, 직장암, 결장암, 유방암 등 각종 암 발현에 중대한 영향을 끼친다. PCRM 조사에 따르면, 일주일에 술자리를 한 번 가질 경우 후두암, 식도암 발병률이 24%, 하루에 2~3번 술자리를 가질 경우 대장암 발생률이 21%인 것으로 확인됐다. 미국 암 협회는 남자의 경우 하루 두잔, 여자의 경우는 하루 한잔 정도로 알코올 섭취를 제한하는 것이 바람직하다고 조언한다.

 

5. 붉은 고기, 가공육류는 직장암,대장암의 원인 
 Avoid red and processed meats to reduce the risk of cancers of the colon and rectum.
하버드 메디컬 센터 연구에 따르면, 소시지, 햄과 같은 가공육류 섭취를 제한하면 대장암, 직장암은 물론 뇌졸중, 당뇨병까지 예방된다. 또한 가급적 가공되지 않은 붉은 색 소고기, 돼지고기 섭취도 제한하는 것이 바람직하다

 

6. 튀김·구이 육류음식은 결장암,직장암,유방암,전립선암,신장암,췌장암의 원인
Avoid grilled, fried and broiled meats to reduce the risk of cancers of the colon, rectum, breast, prostate, kidney and pancreas.
각종 튀김이나 구이 음식도 섭취를 제한하는 게 좋다. 해당 방식처럼 고온에서 식품을 조리할 경우, 헤테로사이클릭아민(Heterocyclic Amine)이라는 화학물질이 분비될 수 있는데 이는 결장암, 직장암, 유방암, 전립선암, 췌장암을 유발하는 주요 원인이 된다.

 

The guidelines are based on a review of published studies, albeit cherry-picked to highlight the advantages of a plant-based diet. The recommendations are to eat more fresh vegetables and fruits; eat more soy products; limit dairy; limit or avoid alcohol; avoid red meats and processed meats; and avoid grilled, broiled or fried meats. [10 New Ways to Eat Well]

"The overall recommendation is to favor plant-based foods," said lead author Joseph Gonzales, a registered dietician with the PCRM. "Plants are rich in protective compounds, and help consumers avoid the cancer-causing substances found in animal products."

PCRM's recommendations are similar to those offered by cancer research organizations such as the American Cancer Society, although arguably more extreme in terms of what they say to avoid.

"It's never a bad idea to cut back" on red meat or alcohol, as the PCRM recommends, said Colleen Doyle, a registered dietician and director for nutrition and physical activity for the American Cancer Society. But you don't need to be a teetotaler or vegetarian to significantly reduce your cancer risk, she added.

 

The recommendations

 

1. Eat more fruits and vegetables, especially leafy greens, to help reduce overall cancer risk. Most doctors agree. "It is an incontrovertible fact" that a plant-based diet lowers your risk of cancer and heart disease, said Dr. Paul Talalay, a distinguished service professor at Johns Hopkins University in Baltimore, who was not involved in this study. The reason fruits and vegetables help lower cancer risk is that they contain protective compounds, such as the phytochemicals that Talalay discovered in broccoli in the 1990s, that reduce the risk of several cancers and, as reported this June, the toxic effects of the pollutant benzene.

 

2. Eat soy products to reduce both the risk and recurrence of breast cancer. Soy products — such as edamame, tempeh and tofu — also have protective properties and, if substituted for red meat, can help reduce exposure to fats and other chemicals that promote cancer and heart disease.

 

3. Limit or avoid dairy products to reduce the risk of prostate cancer.Studies have linked dairy to prostate cancer, but the culprit might be calcium. Yet other studies suggest that consuming dairy products might prevent colorectal cancer. Dolye said men should consider limiting dairy if they have a family history of prostate cancer.

 

4. Limit or avoid alcohol to reduce the risk of cancers of the mouth, pharynx, larynx, esophagus, colon, rectum and breast. The PCRM reports that one drink per week increases the risk of mouth, pharynx and larynx cancers by 24 percent; two to three drinks per day increase the risk of colorectal cancer by 21 percent.

As with the dairy recommendation, the dangers depend on which studies you read. Mouth, pharynx and larynx cancers are rare in nonsmokers, so a 24-percent risk increase isn't something to fret over. Also, a drink a day seems to promote heart health. The American Cancer Society recommends that people limit their alcohol intake to no more than two drinks per day for men, and one per day for women (in part because of women's smaller average body size).

 

5. Avoid red and processed meats to reduce the risk of cancers of the colon and rectum. Following this advice may help prevent heart disease, stroke and diabetes. Large studies from the Harvard School of Public Health revealed that regular consumption of red meat — particularly processed meats such as sausages and cold cuts — will shorten your life.

This news doesn't need to ruin your summer cookout plans. Doyle said to "exercise common sense" and that the occasional hamburger or hotdog, even grilled (uh-oh, see the next recommendation), is fine. The broader issue, she said, is reducing consumption to reduce risk, given your risk profile and family history.

 

6. Avoid grilled, fried and broiled meats to reduce the risk of cancers of the colon, rectum, breast, prostate, kidney and pancreas. The reason is that cancer-causing chemicals called heterocyclic amines (HCAs) are created when creatine and amino acids in skeletal muscle, aka meat, are cooked at high temperatures. Even the smoke from grilled meat can contaminate grilled vegetables, which otherwise don't have HCAs.

Cancer risk reduction doesn't guarantee cancer avoidance. According to the World Health Organization, up to 30 percent of all cancers might be caused by a poor diet. The rest are attributed to smoking, pollution and genetics, which may affect you no matter what you eat.

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