大腸癌的日常保健！     【早安健康／健談】

專家諮詢：臺北醫學大學附設醫院外科部副部長 魏柏立醫師 

最新發布103年的十大癌症死亡率，大腸直腸癌僅次於肺癌、肝癌，位居第三位。其實大腸直腸癌與飲食習慣息息相關，只要吃得健康，就能降低罹病機率唷！跟Mary一起學習健康吃，對抗大腸直腸癌吧！ 

預防大腸直腸癌的日常飲食建議： 

1. 高纖食物降低大腸直腸癌的發生 
蔬菜、水果和全麥中富含維生素、礦物質和食物纖維等成分，可能因為蔬果纖維能加速可能的致癌物通過腸道，故能降低癌症發生率。 

在蔬果選擇上，建議多元攝取各色蔬果，如 
藍色及紫色：藍莓、葡萄、黑莓、茄子 
綠色：花椰菜、青椒、菠菜、蘆筍、奇異果 
白色：洋蔥、大蒜、菇類、香蕉、梨子 
黃色及橘色：胡蘿蔔、南瓜、柳橙、木瓜、鳳梨 
紅色：甜菜根、紅甜椒、番茄、櫻桃、紅西瓜 

此外，因年齡與性別不同，每日應攝取蔬果579： 
12歲以下兒童：建議每日5份蔬果，包括3份蔬菜、2份水果 
12歲以上女性：建議每日7份蔬果，包括4份蔬菜、3份水果 
12歲以上男性：建議每日9份蔬果，包括5份蔬菜、4份水果 

2. 以全穀類取代精緻澱粉  

其他穀類：玉米、山藥、地瓜、薏仁、南瓜子、核桃等

3. 魚肉、魚油降低大腸直腸癌的發生 
研究發現，魚油可使抗氧化酵素保持活性，能改變大腸細胞膜的結構及功能，降低大腸癌；Omega-3多元不飽和脂肪酸可以增加免疫細胞對癌細胞的辨識能力，故可預防細胞的變異性，降低結腸直腸癌發生率。 

因此，每週建議攝取 3-4 次，每次食用手掌大小的魚類，如鮪魚、鯖魚、秋刀魚、鰻魚、 沙丁魚、鮭魚、竹莢魚等。 

https://www.everydayhealth.com.tw/article/15171/2  

Órla Fallon - Red Is The Rose (My Land)

Come over the hills, my bonnie Irish lass
Come over the hills to your darling
You choose the rose, love, and I'll make the vow
And I'll be your true love forever

Red is the rose that in your garden grows
Fair is the lily of the valley
Clear is the water that flows from the Boyne
But my love is fairer than any

'Twas down by Killarney's green woods that we strayed
The moon and the stars they were shining
The moon shone its rays on her locks of golden hair
And she swore she'd be my love forever

Red is the rose that in your garden grows
Fair is the lily of the valley
Clear is the water that flows from the Boyne
But my love is fairer than any

It's not for the parting that my sister pains
It's not for the grief of my mother
'Tis all for the loss of my bonny Irish lass
That my heart is breaking forever

Red is the rose that in your garden grows
Fair is the lily of the valley
Clear is the water that flows from the Boyne
But my love is fairer than any

My love is fairer than any

https://www.youtube.com/watch?v=NBS5rqLY68U

Órla Fallon 是女子合唱團 Celtic Woman的重要成員