The rate of colon cancer in young people is increasing, but research shows that a healthy diet may reduce the risk of disease.
Experts do not know the cause behind the increase in cases.However, it is understood that lifestyle factors such as overweight, sedentary, drinking alcohol and eating more red meat and super -processed foods increase the risk of colon cancer, Meredy Birdi, a nutritionistAbout cancer -based cancer in London (USA), told Business Insider.
Meredy Birdi, a nutrition expert based in London (USA)
"About 75% of our diet should come from plants. And in it, with fiber and whole grains," she said.Whole grains such as quinoa and brown rice are high in fiber, nourish the "good" bacteria in the intestine to protect the colon mucosa, Birdi said.She said there was a good evidence that eating fiber reduces the risk of rectal cancer.
She also shared three fiber -rich lunch recipes that can help prevent rectal cancer.
1. Fried eggs with cheese, shallot leaves and whole toast
This dish is easy to make and rich in protein from eggs and cheese.
To make, mix two large eggs and fresh cheese in the bowl, season with sea salt and pepper.Then, put the mixture in a non -stick pan on medium heat with a little olive oil.Stir for three to five minutes until the eggs are freezing and no longer flows.
She combines eggs with whole toast to add fiber and sprinkle with a little chopped chives on top to increase the flavor.
2. Baked beans with toast, spinach and tomato ball
Beans are excellent sources of fiber and plant protein.They play an important role in the diet of people living in the world in the world, areas where the population lives about 10 years longer than the country's average.
Baked beans with tomato sauce on toast is a popular dish in the UK, but you can easily process it with any kind of beans if you don't like it.
To make this dish, warm the beans in the microwave or on the stove and bake some whole bread at the same time.
Birdi mixed a handful of spinach and a handful of tomatoes in her baked beans to increase the nutritional content.When everything is hot, put it on the toast and enjoy.
3. Lentil soup and vegetables
For a nutritious and comfortable lunch that contains high fiber, Birdi recommends using lentils and vegetables.A cup of lentils contains about 15 grams of fiber.
"Add a little seeds or seeds on top like laces, pumpkin seeds, chia seeds or flaxseeds to increase fiber," she said.
She likes this recipe but advises a little more carrots, celery and tomatoes to increase nutrients.
Source and photo: Business Insider