指南说，为了降低患癌症的风险，多运动，不要喝鸡尾酒和吃牛排

指南说，为了降低患癌症的风险，多运动，不要喝鸡尾酒和吃牛排

To lower your cancer risk, vegetables and whole grains should be on your menu and processed and red meat should be off, according to updated guidelines published Tuesday by the American Cancer Society.

根据美国癌症协会周二发布的最新指南，为了降低患癌症的风险，你的菜单上应该有蔬菜和全谷物，而不应该有加工肉类和红肉。

It's best not to drink alcohol, the group says in its updated guidelines, and people should be getting more exercise than previously recommended.

该组织在其最新指南中称，最好不要饮酒，人们应该比以前建议的做更多的运动。

The American Cancer Society periodically reviews the science related to diet, exercise and cancer, and updates its guidelines accordingly.

美国癌症协会定期回顾与饮食、运动和癌症相关的科学，并相应地更新其指南。

A good diet and regular exercise is important, in part, because it can help people maintain a healthy weight. Scientists are seeing more connections between cancer and weight. The World Cancer Research Fund most recent report lists 12 cancers associated with being overweight or obese -- five more cancers than the last report published from the association a decade ago.

良好的饮食和经常锻炼很重要，部分原因是它可以帮助人们保持健康的体重。科学家们发现癌症和体重之间的联系越来越多。世界癌症研究基金会最近的报告列出了12种与超重或肥胖有关的癌症，比该协会10年前发表的最新报告多了5种癌症。

Diets that seem to lower cancer risk are heavy on vegetables that are dark green, red and orange. Beans and peas are also supposed to lower cancer risk. Whole fruit, rather than canned or in juice form is preferred. Whole grains are better than refined flour.

那些似乎能降低癌症风险的饮食是大量食用深绿色、红色和橙色的蔬菜。豆类和豌豆也被认为能降低患癌症的风险。完整的水果比罐头或果汁更好。全谷物比精制面粉好。

Foods to avoid or limit include processed meats or red meats, like steak. Don't drink sugar sodas and juice with added sugar. Try to avoid all processed foods.

要避免或限制的食物包括加工肉类或红肉，如牛排。不要喝加糖的苏打水和果汁。尽量避免所有加工食品。

It's also best not to drink alcohol, the guidelines say, but if you do drink, women need to keep it to one a day, men to two.

指导方针还说，最好不要喝酒，但如果你喝酒，女性需要保持一天一杯，男性为一天两杯。

"There is no one food or even food group that is adequate to achieve a significant reduction in cancer risk," Laura Makaroff, the American Cancer Society senior vice president for prevention and early detection, said in a statement. "Current and evolving scientific evidence supports a shift away from a nutrient-centric approach to a more holistic concept of dietary patterns.

美国癌症协会负责预防和早期检测的高级副主席劳拉·马卡罗夫在一份声明中说：“没有一种食物甚至食品组能够达到显著降低癌症风险的目的。”当前和不断发展的科学证据支持从以营养为中心的方法转向更全面的饮食模式概念。

People eat whole foods -- not nutrients -- and evidence continues to suggest that it is healthy dietary patterns that are associated with reduced risk for cancer, especially colorectal and breast cancer."

人们要吃天然食品，而不是营养食品。有证据表明，健康的饮食模式与降低患癌症，尤其是结直肠癌和乳腺癌的风险有关。”

The guidelines also say you'll also want to exercise more.

指导方针还说，你也会想要更多的锻炼。

The updated guidelines increase the recommended amount of exercise you need a week from 150 minutes of moderate-intensity exercise to 150 to 300 minutes.

更新后的指南将推荐的一周所需运动量从150分钟的中等强度锻炼增加到150到300分钟。

If you are more of a runner, then they've upped that amount of exercise you need too, from 75 minutes of vigorous-intensity physical activity to encouraging you to get between 75 and 150 minutes.

如果你更喜欢跑步，那么他们也会增加你需要的运动量，从75分钟的高强度体力活动增加到75到150分钟。

More than 300 minutes of either is optimal, the guidelines say.

指南称，其中任何一种运动超过300分钟都是最佳的。