新鲜蔬菜和水果富含丰富的维生素、矿物质和膳食纤维,是公认的最佳防癌食物,因此,要多吃新鲜的蔬菜水果。中国居民膳食指南建议,成年人每天应吃蔬菜300~500克,吃多种蔬菜,深色蔬菜至少占一半:每夭吃水果200~400克。吃水果的时候要尽量完整进食而不要榨成果汁,因为加工过程将水果中的宝贵膳食纤维去掉了。 Fresh vegetables and fruits are rich in vitamins, minerals and dietary fiber, is recognized as the best anti-cancer food, therefore, eat more fresh fruits and vegetables. Chinese dietary guidelines suggest that adults should eat 300 to 500 grams of vegetables a day, eat a variety of vegetables, dark vegetables at least half: 200 to 400 grams of fruit per meal. When eating fruit, eat as much as possible without squeezing fruit juices because the processing removes valuable dietary fiber from the fruit.