Prioritize boiling or steaming meat instead of grilling or frying it, combine it with lots of green vegetables and tubers, and limit processed meat, contributing to reducing the risk of liver cancer.
According to Globocan 2022 statistics, liver cancer is the second most common cancer in Vietnam, the number of new cases ranks first among all types of cancer in men.
Dr. Vu Truong Khanh, Head of the Department of Gastroenterology, Tam Anh General Hospital in Hanoi, said there are many factors that cause liver cancer such as cirrhosis, chronic viral hepatitis, obesity, diabetes, and other diseases. metabolism, alcoholism, smoking. Long-term imbalanced nutrition, eating too much red meat, and consuming a lot of processed foods also increase the risk of liver cancer.
Red meat includes meat from the muscles of mammals such as beef, veal, pig, sheep, horse, goat… which is a source of protein, iron and beneficial micronutrients, but is overused. harmful to health.
Dr. Khanh explained that meat cooked at high temperatures such as grilling, frying, and frying is rich in fat and preservatives, which puts pressure on the liver, leading to metabolic disorders and liver function, increasing the likelihood of diseases such as liver infection. obesity, hepatitis, cirrhosis, liver cancer. Haem is a red pigment naturally found in red meat that can weaken cells, causing bacteria in the body to produce toxic chemicals that increase the risk of cancer.
The habit of eating too much red meat puts pressure on the liver. Illustration: Ly Nguyen
To reduce the risk of liver cancer when eating meat, especially red meat, Dr. Khanh recommends Prefer white meat like fish and poultry. This is a food source rich in unsaturated fatty acids. The amount of cholesterol and saturated fat in white meat is less than in red meat. Unsaturated fatty acids have anti-inflammatory properties, which in turn can prevent malignant tumors from developing.
Process meat by steaming or boiling Instead of frying it is healthier. Heterocyclic amines (HCAs) and polycyclic amines (PCAs) are chemicals produced when meat is cooked at high temperatures, which can damage cells in the intestines. These harmful toxins are also found in processed foods made from red meat. Cancer-causing precursors in red meat, including nitrosamine, HCA and PAH, are produced more when the meat is suddenly heated at temperatures above 275 degrees Celsius. Accordingly, fried and grilled meat has high levels of pre-cancerous substances. higher than boiled, braised, stewed, stir-fried…
Limit processed meat because this type of meat often uses a lot of nitrates and nitrites to stay fresh longer. People who eat red meat that has been frozen or stored for a long time nitrite can be converted into a carcinogenic chemical (N-nitroso compound or NOC).
To prevent liver cancer and improve digestive health, adults need to control the amount of meat they eat and distribute consumption appropriately. According to Dr. Khanh, the total amount of meat of all kinds (seafood, livestock, poultry) for an adult should not exceed 1.1 kg per week, of which no more than 350-500 g of red meat and no more than 7 fruits. egg. You should divide this amount of food into several meals per day, do not eat too much or too much meat in one meal.
Don’t add too much seasoning, use little or no sugar in meat dishes. Antioxidants are considered “antioxidants” of cancer-causing precursors, so when eating red meat, you should eat it with antioxidant-rich vegetables such as beets, carrots, broccoli, and spinach. spleen, sweet potatoes… During the process of processing and marinating meat, you can also add herbs containing many antioxidants such as lemongrass, ginger, onions, garlic, olive oil…
Each meal should ensure a nutritional balance of carbohydrates, proteins, fats, vitamins, minerals from grains, meat, fish, vegetables and fruits. Vegetable protein can be used from green leafy vegetables and beans such as soybeans, green beans, tofu, or in seeds including sunflower seeds, sesame seeds… to replace animal protein.
Adults should combine a scientific diet with the habit of maintaining a healthy lifestyle, eating meals on time, exercising, working in moderation, relaxing and resting appropriately. Limiting alcohol, staying away from tobacco… helps improve health, reduce the risk of disease and cancer.