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AICR的抗癌食物3-西兰花和十字花科蔬菜

来源：花匠小妙招时间：2024-12-10 19:36

西兰花和十字花科蔬菜

AICR的抗癌食物

“十字花科植物”都拥有像十字架一样的四瓣花，因而得名十字花科。西兰花是十字花科蔬菜中最出差名的，其它还包括孢子甘蓝、萝卜、卷心菜（圆白菜 or 结球甘蓝）、花椰菜、西洋菜台（Rapini）和白萝卜以及羽衣甘蓝等深绿色叶菜。

十字花科蔬菜是一个庞大的群体，每种蔬菜都含有众多维生素，矿物质和植物化学物质。

⭐️ 十字花科蔬菜是维生素C、锰的极好来源。绿色植物更是维生素K的极好来源。维生素C能够保护细胞，增强免疫系统。

各具特点的营养素、植树化学物与癌症的研究

⭐️ 所有的十字花科蔬菜都拥有芥子油苷（硫代葡萄糖苷），硫代葡萄糖苷可以形成异硫氰酸酯和吲哚，减少炎症，抑制促癌物质的活化，刺激致癌物质失活酶的增加。他们能“开启”抑制肿瘤的基因，减缓癌细胞的生长并刺激癌细胞凋亡过程，使癌细胞自我毁灭。他们能够减弱雌激素的活性形式（高量的雌激素是某些激素相关癌症的危险因素）。

链接：萝卜硫素－蔬菜中抗癌效果最好的植物活性物质

⭐️ 西兰花，球芽甘蓝，花椰菜和西洋菜台都是叶酸（维生素B9）的最佳来源。叶酸有助于维持健康的DNA，促进癌症基因的“关闭”。动物研究表明，癌细胞形成后，异常高剂量的叶酸可能促进结肠癌和其他癌症的发展。

⭐️ 西兰花是钾的良好来源。

⭐️ 西兰花和孢子甘蓝是膳食纤维和镁的良好来源。

⭐️ 西兰花，球芽甘蓝和西洋菜台富含类胡萝卜素，如β-胡萝卜素。类胡萝卜素，抗氧化剂，促进细胞交流，帮助控制异常细胞生长。

⭐️ 红甘蓝和萝卜提供丰富的花青素，具有抗氧化和抗炎的作用，它能减缓癌症的不同阶段和类型的发展。

⭐️ 其他十字花科蔬菜提供不同的多酚，如羟基肉桂酸、山奈酚、槲皮素...

十字花科蔬菜的消费量增加与肺癌，结直肠癌，胃癌，乳腺癌，前列腺癌和其他癌症的风险降低之间存在密切联系。

花椰菜，红甘蓝，胡萝卜沙拉

（6份）

1小棵花椰菜，切成小花 1杯细碎红甘蓝 2个中等胡萝卜，磨碎 1个小红洋葱，切碎 1/4杯切碎的核桃 2汤匙切碎的新鲜欧芹 1汤匙白醋 1茶匙芥末 1汤匙特级初榨橄榄油 1汤匙低脂蛋黄酱

把花椰菜、红甘蓝、胡萝卜、洋葱、核桃和欧芹放在一起搅拌。

加醋和芥末搅拌。

加入油和蛋黄酱搅拌拌匀。

每份： 90卡路里，6克总脂肪（1克饱和脂肪），7克碳水化合物，2克蛋白质，2克膳食纤维，70毫克钠。

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A Cancer Protective Diet

AICR’s New American Plate method helps you put a cancer protective diet into action simply by filling your plate with at least 2/3 vegetables, whole grains, beans and other plant foods, and 1/3 or less of meats and dairy. Without calculating calories, fat grams or carbohydrates you can create balanced meals that lower your risk of cancer and other chronic diseases.

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