健康长寿的食物

 1: Olive oil 橄榄油

Four decades ago, researchers from the Seven Countries Study concluded that the monounsaturated fats in olive oil were largely responsible for the low rates of heart disease and cancer on the Greek island of Crete. Now we know that olive oil also contains polyphenols, powerful antioxidants that may help prevent age-related diseases.

四十年前,七国研究所的研究员总结认为橄榄油的非饱和脂肪是希腊的克理特岛居民很少患上心脏病和癌症的主要原因。现在我们知道橄榄油还含有高抗氧化作用的多酚類,可以预防多种老化的疾病。

2: Yogurt 乳酪(优格)

In the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While the age-defying powers of yogurt never have been proved directly, yogurt is rich in calcium, which helps stave off osteoporosis and contains "good bacteria" that help maintain gut health and diminish the incidence of age-related intestinal illness.

七十年代时,当时传说苏联的格鲁吉亚的百岁人瑞按人口比例比其他的国家更多。据当时的报导说他们长寿的秘诀就是他们经常食用的乳酪。虽然乳酪的抗衰老的效用尚待证实,但是乳酪中钙的含量极为丰富,可以预防骨质疏松症;同时也含有很多益菌保持肠脏健康,老年时减低患上肠胃病的机会。

3: Fish

Thirty years ago, researchers began to study why the native Inuits of Alaska were remarkably free of heart disease. The reason, scientists now think, is the extraordinary amount of fish they consume. Fish is an abundant source of omega-3 fats, which help prevent cholesterol buildup in arteries and protect against abnormal heart rhythms.

三十年前,科学家开始研究为何阿拉斯加的土著完全不会患上心脏病。他们现在认为原因是那些土著食用特别大量的鱼类。鱼含有大量的奥米加-3脂肪,可以防止体内胆固醇在血管里堆积,也可以防止心律不正。

4: Cocoa 可可

The Kuna people of the San Blas islands, off the coast of Panama, have a rate of heart disease that is nine times less than that of mainland Panamanians. The reason? The Kuna drink plenty of a beverage made with generous proportions of cocoa, which is unusually rich in flavanols that help preserve the healthy function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia.

住在巴拿马San Blas岛上的Kuna族印第安人患上心脏病的比住在巴拿马大陆的人少九倍。原因何在?Kuna人经常喝一种用大量可可豆制作的饮料。可可豆含有丰富的黄烷酮,可以保持健全的血管功能。保持青春的血管可以降低患上高血压,二类糖尿病,肾病和痴呆症的风险。

5: Nuts 果仁

Studies of Seventh-Day Adventists (a religious denomination that emphasizes healthy living and a vegetarian diet) show that those who eat nuts gain, on average, an extra two and a half years. Nuts are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants.

基督復臨安息日會(一个注重健康生活和素食的宗教组织)的研究显示那些经常食用果仁的人平均比常人多活两年半。果仁含有丰富的非饱和脂肪,因此具有橄榄油一样的益处。果仁也含有浓缩的维他命,矿物质以及其他包括抗氧化素在内的植物化学物。

6: Wine

Drinking alcohol in moderation protects against heart disease, diabetes and age-related memory loss. Any kind of alcoholic beverage seems to provide such benefits, but red wine has been the focus of much of the research. Red wine contains resveratrol, a compound that likely contributes to its benefits—and, according to animal studies, may activate genes that slow cellular aging.

适量饮用酒精可以预防心脏病,糖尿病和由于年老而出现的记忆衰退。任何酒精类饮料似乎都具备这些好处,但是红酒是多数研究的对象。红酒中的逆轉醇(又称白藜蘆醇)是可能带来这些好处的成份 - 同时,根据动物测试,可以激化缓慢细胞老化的基因。

7: Blueberries 蓝莓

In a landmark study published in 1999, researchers at Tufts University’s Jean Mayer Human Nutrition Research Center on Aging fed rats blueberry extract for a period of time that in "rat lives" is equivalent to 10 human years. These rats outperformed rats fed regular chow on tests of balance and coordination when they reached old age. Compounds in blueberries (and other berries) mitigate inflammation and oxidative damage, which are associated with age-related deficits in memory and motor function.

根据Taft大学的Jean Mayer Human Nutrition Research Center在1999年发表的一个有关衰老的重要研究报告,研究员在一段相当于人类年龄10年的“鼠龄”期间不断喂老鼠食蓝莓精。当他们达到老年,在进行平衡和协调的测试时,这些老鼠比喂食正常食物的表现突出。蓝莓(包括其他莓类)中的成份可以减低老年因记忆衰退和活动机能退化引致的发炎和氧化的损害。

 Originally published on November 1, 2007

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迴響

  • 淑敏  On 10/03/2008 at 10:29 下午

    …..

  • lady  On 10/03/2008 at 10:30 下午

    two

  • 淑敏  On 10/03/2008 at 10:31 下午

    我喜歡酒, 藍苺, 從前不愛吃魚, 現在很想吃, 尤其桂花魚.

  • lady  On 10/03/2008 at 10:32 下午

    宗妹喜歡"魚及藍莓"

  • 金魚  On 10/03/2008 at 11:17 下午

    I like to eat Yougurt, Olive, Cocoa but I hate fish ….About wine I drink it occasionaly..

  • 小雯  On 11/03/2008 at 2:05 下午

    Oh, I love all those food listed…

  • 路人  On 11/03/2008 at 2:27 下午

    多謝朱古力和homemade cookies, thanks.

  • Sam  On 11/03/2008 at 3:28 下午

    全部貴價食品播~

  •  On 11/03/2008 at 10:36 下午

    唔使多謝啦…..你會看我本書仔就高興喇……^^……….

  • Frank  On 12/03/2008 at 1:06 下午

    淑敏~我除咗酒之外,乜都中意。
     
    靚太宗妹~宗兄與你有同好也。
     
    Vivi~Why not fish?  In fact, fish is more delicious than meat and vegetables, that is, if it is fresh and you cook it right!
     
    小雯~these are all good for your health.  Keep it up!
     
    路人老弟~you are welcome.
     
    OQ老弟~唔係好貴啫,但係比真正貴嘢例如燕窩,鮑参翅肚等補品更有益噃。
     
    藍亦~再次多謝你一句。

  • Maggie  On 13/03/2008 at 10:57 上午

    Uncle Frank 要小心身體, 流感好嚴重呀!

  • Sam  On 13/03/2008 at 11:58 上午

    衣家番緊RDA見班細路快樂又幾開心既, 不過Q嬸就唔係咁開心……..

  • 淑敏  On 13/03/2008 at 1:49 下午

    午安!

  • Frank  On 13/03/2008 at 6:23 下午

    瑪姬~好耐冇見,掛住你噃。係唔係想轉工吖?
     
    OQ老弟~做乜最緊要係開心,Q嬸點解會唔開心啫?
     
    淑敏~唔好亂諗嘢,一定要快快樂樂做人才不枉此行。

  • 米米  On 14/03/2008 at 1:08 上午

    So informative.

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