Zakudya zoyenera zomwe mabungwe ambiri azaumoyo amalangiza ndizomwe zimakhala zopanda mafuta, zimakhala ndi fiber zambiri, ndipo zimaphatikizapo kudya masamba, zipatso, buledi, mpunga, ndi pasitala. Bungwe la World Health Organization limalimbikitsa kudya zosachepera magalamu mazana anayi a zipatso ndi ndiwo zamasamba tsiku lililonse, kuphatikizapo magalamu makumi atatu a nyemba, mtedza ndi mbewu. Chakudya chochokera ku zomerachi mwachibadwa chimakhala ndi mafuta ochepa, kolesterol ndi soda, omwe ali ndi potaziyamu, fiber ndi mavitamini okhala ndi antioxidant (mavitamini A, C ndi E) ndi phytochemicals. Anthu omwe amatsatira zakudya zotere sakhala ovutika ndi matenda aakulu - khansa ndi matenda a mtima. Kafukufuku wochuluka akutsimikizira kuti kudya tsiku ndi tsiku zakudya zatsopano zochokera ku zomera kumachepetsa mwayi wakukula kwa mabere, m'matumbo ndi mitundu ina ya ma neoplasms oyipa. Chiwopsezo cha khansa chimachepetsedwa ndi 50% kapena kupitilira apo mwa anthu omwe amadya zipatso ndi ndiwo zamasamba pafupipafupi (tsiku lililonse) poyerekeza ndi anthu omwe amangodya pang'ono. Zomera zosiyanasiyana zimatha kuteteza ziwalo ndi ziwalo zosiyanasiyana za thupi. Mwachitsanzo, kugwiritsa ntchito kaloti ndi masamba obiriwira kumateteza khansa ya m’mapapo, pamene broccoli, monga kolifulawa, imateteza ku khansa ya m’matumbo. Kumwa kabichi nthawi zonse kumachepetsa chiopsezo cha khansa ya m'matumbo ndi 60-70%, pamene kugwiritsa ntchito anyezi ndi adyo wokhazikika kumachepetsa chiopsezo cha khansa ya m'mimba ndi m'matumbo ndi 50-60%. Kudya tomato ndi sitiroberi pafupipafupi kumateteza khansa ya prostate. Asayansi apeza pafupifupi zomera makumi atatu ndi zisanu zomwe zili ndi anti-cancer. Zomera zomwe zimakhala ndi mphamvu zambiri zamtunduwu zimaphatikizapo ginger, adyo, muzu wa licorice, kaloti, soya, udzu winawake, coriander, parsnips, katsabola, anyezi, parsley. Zomera zina zolimbana ndi khansa ndi fulakesi, kabichi, zipatso za citrus, turmeric, tomato, tsabola wokoma, oats, mpunga wofiirira, tirigu, balere, timbewu tonunkhira, rosemary, thyme, basil, vwende, nkhaka, zipatso zosiyanasiyana. Asayansi apeza muzinthu izi zambiri za phytochemicals zomwe zimakhala ndi zotsatira zotsutsana ndi khansa. Zinthu zopindulitsa izi zimalepheretsa kusokonezeka kwa metabolic ndi mahomoni osiyanasiyana. Ma flavonoids ambiri amapezeka mu zipatso, ndiwo zamasamba, mtedza, mbewu komanso amakhala ndi zinthu zamoyo zomwe zimalimbikitsa thanzi komanso kuchepetsa chiopsezo cha matenda. Chifukwa chake, ma flavonoids amakhala ngati antioxidants, amalepheretsa cholesterol kusandutsidwa kukhala ma oxide osatetezeka a dioksidi, kuteteza mapangidwe a magazi ndikuthana ndi kutupa. Anthu omwe amadya kwambiri flavonoids sangathe kufa ndi matenda a mtima (pafupifupi 60%) ndi sitiroko (pafupifupi 70%) kuposa ogula omwe ali ndi flavonoids pang'ono. Anthu aku China omwe amadya pafupipafupi zakudya za soya amakhala ndi mwayi wotenga khansa ya m'mimba, m'matumbo, m'mawere ndi m'mapapo kuposa anthu aku China omwe sadya soya kapena soya. Nyemba za soya zili ndi zigawo zingapo zomwe zimatsutsana ndi khansa, kuphatikizapo zinthu zomwe zimakhala ndi isoflavones zambiri, monga genistein, yomwe ili mbali ya mapuloteni a soya.
Ufa wotengedwa ku njere za fulakesi umapatsa zophika buledi kukoma kwa nutty, komanso kumawonjezera phindu lazogulitsa. Kukhalapo kwa flaxseeds muzakudya kumatha kutsitsa cholesterol m'thupi chifukwa chokhala ndi omega-3 fatty acids mwa iwo. Flaxseeds ali ndi anti-yotupa komanso amalimbitsa chitetezo chamthupi. Amagwiritsidwa ntchito pochiza chifuwa chachikulu cha khungu ndi nyamakazi. Flaxseeds, komanso nthangala za sesame, ndi magwero abwino kwambiri a lignans, omwe amasinthidwa m'matumbo kukhala zinthu zotsutsana ndi khansa. Ma metabolites omwe ali ngati extragen amatha kumangirira ku zolandilira za extragen ndikuletsa kukula kwa khansa ya m'mawere yochokera ku extragen, yofanana ndi zomwe genestein amachita mu soya. Ma phytochemicals ambiri odana ndi khansa omwe amapezeka mu zipatso ndi ndiwo zamasamba ndi ofanana ndi omwe amapezeka mumbewu zonse ndi mtedza. Ma phytochemicals amakhazikika munjere ndi njere za tirigu, motero zotsatira zopindulitsa za mbewu zimakulitsidwa pamene mbewu zonse zimadyedwa. Mtedza ndi chimanga zili ndi kuchuluka kokwanira kwa toktrienols (mavitamini a gulu E omwe ali ndi antioxidant wamphamvu), omwe amalepheretsa kukula kwa zotupa ndikuchepetsa kwambiri cholesterol. Madzi amphesa ofiira amakhala ndi ma flavonoids ambiri ndi ma anthocyanin pigment omwe amakhala ngati antioxidants. Zinthu izi sizimalola mafuta a kolesterolini kukhala oxidize, kuchepetsa lipids m'magazi ndikuletsa mapangidwe a magazi, motero amateteza mtima. Kuchuluka kokwanira kwa trans-resveratrol ndi ma antioxidants ena amapezeka mumphesa ndi madzi amphesa osafufumitsa, omwe amatengedwa ngati magwero otetezeka kuposa vinyo wofiira. Kumwa zoumba nthawi zonse (osachepera magalamu zana limodzi ndi makumi asanu kwa miyezi iwiri) kumachepetsa cholesterol m'magazi, kumapangitsa kuti matumbo azigwira bwino ntchito komanso amachepetsa chiopsezo cha khansa ya m'matumbo. Kuphatikiza pa ulusi, zoumba zili ndi phytochemically yogwira tartaric acid.