為了健康，能忍就忍了吧

Even small amounts of processed meat can dramatically raise your cancer risk, the World Cancer Research Fund (WCRF) writes. The WCRF update their guidelines every decade, and in this one, they outline three main culprits: tobacco, red processed meat, and alcohol.

世界癌癥研究基金表示，即便是少量加工肉也會極大提升患癌風險。世界癌癥研究基金每十年更新一次指南，他們指出了三大主要致癌物：煙草、加工紅肉以及酒精。

The WCRF report focuses on identifying the causes of cancer and what can be done to eliminate them. Almost half of all cancer cases are preventable, they write, and the most straightforward way to tackle them is through a healthy diet. But what does that mean?

世界癌癥研究基金的報告專注于找出致癌原因，以及如何消除它們。它表示，幾乎一半的癌癥可以預防，最直接的方式就是健康飲食。這意味著什么?

No smoking

不吸煙

The first thing you should do is give up smoking (if you do smoke). While this is not strictly a part of a healthy diet, smoking has long been proven to cause a wide variety of cancers, as well as increase the risk for cardiovascular diseases and other serious health issues.

你應該做的第一件事就是戒煙(如果你吸煙的話)。雖然嚴格來說這不算健康飲食的一部分，但實驗證明煙草會引發(fā)一系列癌癥，同時增加人們患心血管疾病和其它疾病的風險。

We have also written extensively on the matter. Don’t pick up smoking — health-wise, it’s one of the best things you can do. If you do smoke, try and give it up, and giving it up means giving it up. Studies have shown that while quitting has almost immediate health benefits, cutting back on smoking isn’t nearly as good. Even a single cigarette a day can have devastating consequences.

不要吸煙，是你能做的最明智的決定。如果你現(xiàn)在吸煙，請嘗試戒掉它。研究表明戒煙能即刻帶來健康好處，相比之下減少吸煙的次數(shù)沒那么好。即便一天只抽一支煙也會帶來災難性的后果。

Avoid alcohol

不喝酒

Decades ago, the school of thought was that you could enjoy alcohol in low to moderate quantities without subjecting yourself to a health risk. Recent research seems to suggest that even in low quantities, booze can greatly increase your risk of cancer. Yes, even casual drinking is bad for you.

幾十年前，人們以為適量喝酒可以避免喝酒帶來的健康風險。近期的研究卻并不贊同這一說法，它們認為即便只喝一點點酒也會極大增加人們患癌的風險。沒錯，即便不經(jīng)常喝酒對你也有害處。

The matter is still not settled, but alcohol does seem to drastically raise the risk of cancer. Alcohol is also the leading cause of dementia, according to a 2018 study. Instead, the WCRF suggests sticking to water or unsweetened drinks. Sugary drinks are also a significant health risk.

雖然不知道為什么，但酒精確實能極大地增加人們患癌的風險。酒精還會導致癡呆，世界癌癥研究基金建議人們最好喝白開水或者無糖飲料。糖飲料也會帶來健康風險。

Red meat

紅肉

The infamous trio wouldn’t be complete without red meat. As other studies before it, the WCRF report further emphasizes that red meat is also associated with an important rise in cancer risk, especially processed red meat. Let me spell that out a different way: bacon and sausages are bad for you. No amount of processed red meat is safe if you want to minimize your risk of cancer.

沒有紅肉，致癌鐵三角并不完整。和之前其它的研究一樣，世界癌癥研究基金的報告進一步強調紅肉與癌癥風險上升有關，尤其是加工紅肉。準確來說，培根和香腸有害健康。如果你想將患癌風險最小化，那么最好別吃加工紅肉，它沒有所謂的安全劑量。

If you just can’t give up that red meat, then you must limit consumption to three portions per week, equivalent to about 300-500 grams (12-18 ounces), the WCRF says.

如果你無法放棄紅肉，那么你應該試著減少每周吃這三種東西的頻率，大約300-500克左右即可。

The report also highlights the importance of maintaining a healthy weight, as obesity is also a primary risk for cancer.

當然，該報告還強調了維持健康體重的重要性，畢竟肥胖也是主要致癌因素。

The findings don’t necessarily offer a new perspective — they just reiterate what mountains of research are already saying: if you want to avoid cancer, you need to eat more things that are good for you, less of the things that are bad for you, and be at least somewhat physically fit. However, in the modern world, that seems to be increasingly difficult.

這些發(fā)現(xiàn)并不新穎，它們只是重申了許多研究已經(jīng)說過的東西：如果你想不患癌癥，那么你應該吃更多對自己有好處的東西，吃更少對自己有害的東西，保持健康體型。然而在現(xiàn)代社會，這件事正變得越來越難做到。