巧吃食物——健康一百分

Carl （Host from “Today”）： Well， if youre not feeling your best today， dont just reach for the painkillers. Today nutritionist Joanna McMillan is here to show us how you can eat your way to better health and deal with some of those things out there that trouble us.

Joanna McMilla （Nutritionist）： And you can， Carl.

Carl： Lets talk about memory first of all.

Joanna： Yeah， well this is the first one I want to point out the obvious one， which is water. If youre even just mildly 1）dehydrated， we know that as little as 1% dehydration will affect the performance of your brain.

Carl： Mmm.

Joanna： So if you are struggling with memory and brain function， being hydrated is the first thing. But the little one weve got in the front is a bowl of 2）sage oil， which is actually not that easy to find here in Australia， but its a common supplement overseas. And there are a few studies， I mean for hundreds of years， that say sage and sage oil have 3）reputedly helped with memory. But weve now got a few studies to back that up and to show that people taking the sage supplements actually did perform better on word recall and other memory tests.

Carl： You had trouble getting it. How do we all find it？

Joanna： Yeah， well youve gotta find it online， or you can…you can certainly use sage， but sage is quite a strong herb…

Carl： Mmm.

Joanna： …you know， most often youll find it in sort of a chicken stuffing…

Carl： Mmm.

Joanna： or something， so you can certainly use it in your cooking and use more sage throughout the day， but to get a sage oil supplement you probably have to buy it online.

Carl： Alright， lets keep rolling. 4）Peppermint for 5）irritable bowel syndrome.

Joanna： Yeah， well， peppermint， this is， researchers in 6）Adelaide have shown one of the things that happens in an irritable bowel is that you have very sensitive 7）nerve endings， and that makes your 8）gut over-contract and react too readily to the foods. Peppermint has 9）volatile compounds in there that help to numb the nerve endings， and that calms your gut down. So a lot of irritable bowel supplements will have peppermint included， but you can simply have peppermint in a glass of water or make peppermint tea. Very， very soothing on the gut. Carl： Alright. Next？

Joanna： Bad breath. Well， this is parsley， which， again， its got 10）antibacterial qualities. What can often be going on in bad breath is that theres bacterial 11）fermentation going on in your mouth thats causing that bad breath， or down in your stomach， and this will help as an antibacterial aid. But I hasten to add thats kind of putting a plaster over the problem. Youve got to look at why is that happening and try to sort the problem.

Carl： What about when youre working out at the gym and the guy next to you running has got really bad breath？ Like， do you just take it that…？

Joanna： You can rock-up with a bunch of parsley （laughing）…

Carl： thats cool， yeah.

Joanna： （laughing） Get helpful.

Carl： So those people working at gyms across Australia just…just run with your peppermint…

Joanna： （laughing）

Carl： Hey， big 12）fella， try some peppermint. （laughing）

Joanna： Its all those boys in the gym on high protein diets…

Carl： Exactly.

Joanna： Thats the problem. Okay， so ginger is very good for 13）nausea or for 14）heartburn， so you know the ginger， when you go and have your sushi…

Carl： Mmm.

Joanna： Not the dyed pink stuff， but the proper looking， this ginger colour. If youve got heartburn， try taking a few pieces of that pickled ginger. Cures it.

Carl： Ginger is 15）fantastical around， isnt it？

Joanna： Yeah. So and also if youve got nausea because youre getting 16）chemotherapy or youre pregnant， or any other cause of nausea， then ginger， either just raw like this or steep it in some hot water and have it as a tea…

Carl： And finally， spinach.

Joanna： The last thing. You know Im always talking about having more 17）leafy greens. Well， this， again， if you get a headache or youve got a 18）migraine， having a bowl of 19）spinach is， you know， is not going to help you. However， if you get regular headaches and migraines， one of the causes may be that youre low in magnesium， and leafy greens， like this dark green spinach， that we have here， is an excellent source of 20）magnesium.

Carl： Mmm.

Joanna： So try to include these kind of leafy greens in your diet every day， and it will help to reduce the 21）instance of those headaches.

Carl： Beautiful. Great advice there， Joanna. Thank you.

Joanna： Thank you.

Carl： And more information on our websites， Lisa

卡尔（《今日》主持人）：如果你感到不舒服，别急着吃止痛药。今天，营养学家乔安娜·麦肯米兰在这里告诉我们如何通过膳食来改善健康状况以及解决那些困扰我们的类似问题。

乔安娜·麦肯米兰（营养学家）：你也可以改变（健康状况），卡尔。

卡尔：让我们首先来说记忆的问题。乔安娜：好，这是我想第一个指出来的，很明显是水。即使你只是轻微地脱水，我们知道缺1%那么少的水也会影响你的大脑活动。

卡尔：嗯。

乔安娜：因此如果你在为记忆和大脑功能的问题而烦恼时，补水是第一位的。接着就是一碗鼠尾草油。这种油在澳大利亚很难找到，在海外的供应却很常见。有一些研究，我的意思是几百年以来，这些研究都表明鼠尾草以及鼠尾草油都被普遍认为有助于增强记忆力。现在我们有研究可以证实那个说法，并且表明摄取鼠尾草成分的人确实在单词复述和其他记忆测试中有更好的表现。

卡尔：要想找到鼠尾草油很困难。我们怎样才能得到它呢？

乔安娜：对，你必须上网去找，或者你也可以食用鼠尾草，但是它的药性很强。

卡尔：嗯。

乔安娜：你知道的，通常你会在烹饪鸡肉的填料里找到它……

卡尔：嗯。

乔安娜：或者是其他东西里面找到，因此你可以在烹饪时放鼠尾草，在一天中多食用鼠尾草，但是要想得到鼠尾草油就可能要上网去买了。

卡尔：好，让我们继续往下说。用薄荷来治疗肠道易激综合症。

乔安娜：是的，薄荷。阿德莱德（译者注：澳大利亚港口城市）的研究者发现，肠道易激症的一个病因是患者有非常敏感的神经末梢而导致肠道收缩过度，对食物的反应过快。薄荷含有挥发性的混合物，可以麻痹肠道的神经末梢，减缓肠道的反应。因此治疗肠道易激综合症的药物中会含薄荷，但是你可以简单地喝一杯薄荷水或泡一杯薄荷茶，就能够很好地舒缓肠道。

卡尔：好的，下一个？

乔安娜：口臭。要用欧芹治疗，芹菜同样具有抗菌性。造成口臭的原因是在口腔或者肠胃里面细菌的发酵，而芹菜能够起到抗菌的作用。但是我必须指出这是治标不治本。你必须找出病因，对症下药。

卡尔：那如果你在健身房，旁边那个跑步的男人有口臭，你会怎么办呢？就像，你懂我什么意思吗？

乔安娜：你可以拿一把芹菜（笑）……

卡尔：这很帅，对吧？

乔安娜：（笑）这很有用。

卡尔：所以那些在澳大利亚健身房的人都边跑边拿着你的芹菜？

乔安娜：（笑）

卡尔：嘿，大个子，来点芹菜吧。（笑）

乔安娜：这都是因为那些在健身房的男人摄取了过高的蛋白质。

卡尔：完全正确。

乔安娜：这是个问题。好，姜对治疗恶心和心痛很有用。你知道姜吧，你吃寿司的时候……

卡尔：嗯。

乔安娜：但这里指的不是日本的紫姜，而是一般的那种姜。如果你有心痛症，试着尝几片泡姜。很有用。

卡尔：姜随处可见，不是吗？

乔安娜：对。所以如果你因化疗、怀孕或其他原因而感到恶心，可以吃生姜或者用它泡茶喝……

卡尔：最后，来说说菠菜。

乔安娜：这是最后一样食物。你知道我总是在说多吃绿叶蔬菜。如果你头疼或者偏头痛，你知道的，吃一碗菠菜不能帮你解决问题。但是，如果你经常头痛或偏头痛，其中一个原因就是你缺镁，然而绿叶蔬菜，像这种深绿色的菠菜，富含镁。

卡尔：嗯。

乔安娜：所以尝试让你每天的膳食中都有这类蔬菜，这样会减少头疼等症状。

卡尔：很好。你的建议都不错，乔安娜，谢谢你。

乔安娜：谢谢。

卡尔：接下来是更多我们网站上的内容，丽莎。