Upon hearing the term "inflammation", many people associate it with infection and inflammation reduction, often perceiving it as a minor issue. They seldom link "inflammation" with "cancer" or "diet". In reality, long-term chronic inflammation can gradually weaken the body and may even lead to cancer.

 

Chronic Inflammation May Promote Cancer!

 

In a 2023 article published on the official WeChat account of her hospital, Yu Huiqing, the director of the Department of Geriatric Oncology and Nutrition at the Affiliated Tumor Hospital of Chongqing University, stated that if you often feel fatigued, weak, in poor condition, or in a sub-health state, it may be related to chronic inflammation in your body!

Chronic low-grade inflammation in the body is generally not easily noticeable. However, research has found that it is somewhat correlated with diseases such as cancer, diabetes, cardiovascular and cerebrovascular diseases, and Alzheimer's disease.

 

Moreover, this kind of chronic low-grade inflammation may be related to improper diet. The food we eat every day can affect inflammation. Some foods may have the potential to "promote inflammation", which is closely related to tumors, while others may have "anti-inflammatory" effects.

 

In 2023, Chinese Society of Nutritional Oncology, the Community Nutrition and Health Management Branch of the Chinese Nutrition Society, and the Clinical Nutrition Branch of the Chinese Nutrition Society jointly issued the "Expert Consensus on Anti-Inflammatory Diet for Cancer Prevention". The consensus points out that chronic low-grade inflammation in the body is one of the mechanisms that induce tumors.

 

Altering dietary patterns to regulate the body's inflammatory state is one of the effective methods. Various bioactive components in the diet (including energy and nutrients) can affect the inflammatory response process within the human body. Dietary patterns are closely related to the body's chronic inflammatory state.

 

 

Prepare a Week's "Anti-Inflammatory Diet" in Just 10 Minutes

 

In 2023, Gu Chuanling, the Deputy Secretary-General of the Capital Healthcare and Nutrition Cuisine Society and a registered dietitian, published an article on her public account. She shared a week-long "anti-inflammatory" diet that can be prepared in just a few minutes. Let's take a look together!

 

[Day 1] Tri-color Quinoa Rice, Ready-to-eat Chicken Breast, Broccoli Blanched in Boiling Water, and Small Tangerines

 

Quinoa is rich in dietary fiber, which is anti-inflammatory. Black quinoa and red quinoa are also rich in anthocyanins, which are anti-inflammatory. In addition to quinoa, you can also use purple rice, black rice, red beans, mung beans, sweet potatoes, purple yams, and rice mixed together to stew rice. All these foods are rich in anti-inflammatory ingredients.

For ready-to-eat chicken breast, try to choose those with low sodium content.

 

Broccoli is rich in Vitamin C and dietary fiber, both of which are anti-inflammatory. You can blanch it in boiling water and cool it down. Before eating, mix it with a zero-fat light-calorie salad dressing. You can also substitute it with leafy greens such as spinach.

 

Please consider consuming two oranges as a mid-morning snack. They are abundant in β-carotene, which is known for its anti-inflammatory properties.

 

[Day 2] Purple rice buns, mixed vegetable cubes stir-fried with shrimp, cucumber, and prunes.

 

The main course consists of purple rice buns, sweet corn kernels, and peas from the mixed vegetable cubes. The purple rice is rich in anthocyanins, which have anti-inflammatory properties. It can also be replaced with corn Wo Wo Tou (steamed corn bread) or 100% pure whole wheat sugar-free bread. The sweet corn is rich in zeaxanthin and lutein, which are also anti-inflammatory.

 

The vegetables to be taken in the mixed vegetables are carrots and cucumbers. The β-carotene, which is abundant in carrots, has anti-inflammatory properties.

 

The fruit is served with a few plums. The skin is rich in anthocyanins, which have anti-inflammatory properties. Additionally, the flesh is rich in sorbitol, which can make the stool softer.

 

[Day 3] Ready-to-eat chickpeas, lettuce, carrots, stir-fried chicken breast, and winter jujube.

 

Chickpeas are rich in dietary fiber, which has anti-inflammatory properties. Cooked chickpeas have a very soft texture.

Stir-fried chicken breast with lettuce and carrots provides vegetables and protein. Both lettuce and carrots are rich in dietary fiber, which has anti-inflammatory properties.

 

Winter jujube is a snack. Consuming six small winter jujubes can meet the daily requirement for Vitamin C, which also has anti-inflammatory properties.

 

[Day 4] Tofu stewed with glutinous corn and cabbage.

 

Glutinous corn is rich in zeaxanthin and lutein, both of which have anti-inflammatory properties.

 

Cabbage is rich in Vitamin C, which has anti-inflammatory properties.

 

[Day 5] Purple rice, stir-fried tomatoes with zucchini, braised chicken wings, and kumquats

 

The anthocyanins found in purple rice have anti-inflammatory properties. Chicken wings, as poultry, are better than pro-inflammatory red meat.

 

The lycopene found in tomatoes has anti-inflammatory properties. Additionally, when tomatoes are cooked, the bioavailability of lycopene increases. Kumquats are the champions of dietary fiber among fruits and are also rich in anti-inflammatory vitamin C.

 

[Day 6] Instant oatmeal, pan-fried mackerel, bell peppers, grapes.

 

The β-glucan contained in instant oatmeal has anti-inflammatory properties.

 

The DHA contained in pan-fried mackerel has anti-inflammatory properties.

 

Bell peppers can be eaten raw with a bit of salad dressing, or they can be stir-fried for two minutes. Alternatively, they can be replaced with other raw foods such as cucumbers, tomatoes, or lettuce.

 

Common "pro-inflammatory" foods to eat less of:

1. Eat less red and processed meat such as pork, beef, lamb, sausages, cured meat, smoked meat and ham.

2. Eat less high-fat, high-sugar foods such as sugary drinks, desserts, salad dressings, fried chicken, chips, and fatty meats.

3. Eat less overly processed snacks such as preserved fruits, puffed food, and dried meat.

4. Control the proportion of refined staple foods: The proportion of refined staple foods such as polished rice and white flour needs to be controlled, not exceeding 2/3 of the staple food.

 

Source: www.jksb.com.cn