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.
世界癌症研究基金表示，即便是少量加工肉也会极大提升患癌风险。世界癌症研究基金每十年更新一次指南，他们指出了三大主要致癌物：烟草、加工红肉以及酒精。
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?
世界癌症研究基金的报告专注于找出致癌原因，以及如何消除它们。它表示，几乎一半的癌症可以预防，最直接的方式就是健康饮食。这意味着什么?
No smoking
不吸烟
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.
你应该做的第一件事就是戒烟(如果你吸烟的话)。虽然严格来说这不算健康饮食的一部分，但实验证明烟草会引发一系列癌症，同时增加人们患心血管疾病和其它疾病的风险。
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.
不要吸烟，是你能做的最明智的决定。如果你现在吸烟，请尝试戒掉它。研究表明戒烟能即刻带来健康好处，相比之下减少吸烟的次数没那么好。即便一天只抽一支烟也会带来灾难性的后果。
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.
几十年前，人们以为适量喝酒可以避免喝酒带来的健康风险。近期的研究却并不赞同这一说法，它们认为即便只喝一点点酒也会极大增加人们患癌的风险。没错，即便不经常喝酒对你也有害处。
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.
虽然不知道为什么，但酒精确实能极大地增加人们患癌的风险。酒精还会导致痴呆，世界癌症研究基金建议人们最好喝白开水或者无糖饮料。糖饮料也会带来健康风险。
Red meat
红肉
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.
没有红肉，致癌铁三角并不完整。和之前其它的研究一样，世界癌症研究基金的报告进一步强调红肉与癌症风险上升有关，尤其是加工红肉。准确来说，培根和香肠有害健康。如果你想将患癌风险最小化，那么最好别吃加工红肉，它没有所谓的安全剂量。
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.
如果你无法放弃红肉，那么你应该试着减少每周吃这三种东西的频率，大约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.
当然，该报告还强调了维持健康体重的重要性，毕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.
这些发现并不新颖，它们只是重申了许多研究已经说过的东西：如果你想不患癌症，那么你应该吃更多对自己有好处的东西，吃更少对自己有害的东西，保持健康体型。然而在现代社会，这件事正变得越来越难做到。
