Some studies have found that cruciferous vegetables have certain benefits in preventing lung cancer, breast cancer, gastric cancer and intestinal cancer.
Which vegetables belong to Cruciferae?
In addition to the familiar purple cabbage, cabbage, broccoli and cauliflower, in fact, many green leafy vegetables belong to Cruciferae, even including Chinese cabbage, Chinese cabbage, white radish, Chinese kale, rape, water bamboo and so on.
Today, I recommend two cheap anti-cancer dishes to my friends, purple cabbage and Chinese cabbage. They are cheap, especially Chinese cabbage. When they are on the market in large quantities, one yuan can buy several kilograms. Buy these two kinds of vegetables, 5 yuan can fill the vegetable basket, which is very affordable.
First, purple cabbage
Among all kinds of substances that play an anti-cancer role, there is a very important component called isothiocyanate.
Purple cabbage itself does not contain isothiocyanate, but it contains glucose isothiocyanate. When eating purple cabbage, you should chew. In the process of chewing, glucose isothiocyanate is released and becomes isothiocyanate after human metabolism.
In the whole metabolic process, isothiocyanate produces indole and thioglycoside. In vitro experiments showed that indole and glucosinolates had certain inhibitory effects on some cancer cells.
In addition, purple cabbage is rich in flavonoids because of its purple color. Flavonoids are a very powerful group of antioxidants, and their antioxidant effects are better than those of β -Carotene, vitamin C and vitamin E should all be high.
Second, Chinese cabbage
Chinese cabbage is sweet and fragrant, crisp and juicy. Although the price is cheap, it definitely does not lose other vegetables in nutrition.
Chinese cabbage is low in calories and suitable for people who want to lose weight. Chinese cabbage also contains dietary fiber, vitamin C, B vitamins, potassium, calcium, magnesium and other nutrients, which have the effects of relaxing bowels and resisting aging. In addition, the stewed cabbage is helpful for digestion and is also very suitable for people with low gastrointestinal function.
Some researchers have found that the incidence of breast cancer in women who eat a lot of cabbage has decreased.
However, when the components we detected in Chinese cabbage were extracted and made into medicines for people to take, the same effect did not appear. Increasing the dose, or taking several ingredients at the same time, has no effect.
This has greatly inspired people, and it is more scientific and reasonable to ingest nutrients in the form of whole food than to ingest purified substances alone.
In terms of the total amount of vegetables, the average adult can basically meet the demand by eating vegetables weighing about a catty every day.
In fact, there are not many vegetables that weigh a catty. According to the amount after cooking, it is a plate at noon and a plate at night. The "Jin" mentioned here includes all kinds of vegetables. You can eat cruciferous vegetables 3-4 times a week, and you should also eat some other vegetables interspersed.
For people with thyroid-related diseases, whether they can eat cruciferous vegetables depends on the specific situation, including whether they smoke, whether they take too much iodine or lack iodine, and the current treatment. It is recommended to follow the doctor’s advice.
Text/Yu Kang (Professor of Clinical Nutrition, Peking Union Medical College Hospital)
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