16Amazing Foods for a Long Life

2018-01-08丹尼梁雪

英语世界 2017年8期

文 /丹尼·金译 /梁雪

文 /丹尼·金译 /梁雪

Want to live to 100? Research shows your diet plays a huge role in how many birthday candles you’ll blow out. The following 16 foods are packed with antioxidants1antioxidant抗氧化剂。, vitamins and minerals that have been linked to longevity. Eat up!

Broccoli:It contains immune-boosting2immune-boosting提高免疫力的。compounds, and may also help ward off3ward off阻挡（危险、疾病等）。stomach ulcers4ulcer〈病理〉溃疡，疡。and even cancer.

Salmon:Including omega-3-rich5omega-3“欧米伽-3”为一组多元不饱和脂肪酸，常见于深海鱼类和某些植物中，对人体健康十分有益。fish(and others like it, such as tuna, mackerel6mackerel鲭（鱼），又名马鲛鱼，出没于西太平洋的海岸附近，喜群居。,and sardines) as a regular part of your diet: may reduce your risk of heart disease and prevent against in fl ammation7inflammation炎症。.

Berries:Strawberries, blueberries,raspberries—all are bite-sized antioxidant powerhouses8powerhouse 原义是发电站，这里比喻浆果所含抗氧化剂多。that stave off9stave off 挡开；防止。lifethreatening diseases.

Garlic:It may not do your breath any favors, but the phytochemicals10phytochemical植物化学成分。in garlic may halt the formation of carcinogenic11carcinogenic致癌的。compounds in the body.

Olive oil:The monounsaturated fats12monounsaturated fat单一不饱和脂肪。in olive oil have been linked to brain and heart health, as well as cancer prevention. Plus, dermatologists13dermatologist皮肤病学家。say women who follow olive-oil-rich diets have less skin damage and fewer wrinkles.

Bok choy:In a Vanderbilt University144范德堡大学，一所全美排名前20的私立综合型大学，位于美国田纳西州纳什维尔市。study, Chinese breast cancer survivors with diets high in cruciferous15cruciferous十字花科的。veggies like bokchoy16bokchoy〈植〉小白菜。又作bok choy。had a lower risk of death or recurrence17recurrence复发；重现。.

Avocado:lf your cholesterol numbers could use some help, listen up: eating more avocado may help lower your bad LDL18=lowdensity lipoprotein低密度脂蛋白。低密度脂蛋白胆固醇是血液中的“杂质”，可以引起动脉硬化、冠心病和心肌梗死等疾病。cholesterol while also raising your good HDL19=high-density lipoprotein高密度脂蛋白，一种抗动脉粥样硬化的血浆脂蛋白，俗称“血管清道夫”。流行病学及临床研究证明高密度脂蛋白胆固醇与冠心病、动脉粥样硬化等疾病发生机率呈负相关。cholesterol.

Tomato:There’s no better source for the antioxidant lycopene20lycopene〈化〉番茄红素。than rosy-red tomatoes.

Beans:Your go-to choice for plantbased protein, beans are also high in fi ber, low in fat, and packed with more nutrients per gram than any other food.

Whole grains:In a study of more than 40,000 women, those who ate lots of grains had a 31% lower risk of dying from causes other than cancer or heart disease when compared with women who had few or no whole grains in their diet.

Red wine:Research on the health benefits of wine and other alcohol is mixed, but here’s what we do know:a small amount of red wine at the end of the day may reduce stress, which is good for overall health.

Leafy greens:In a study, middleaged people who ate a cup of cooked greens daily were half as likely to die within 4 years as those who ate no leafy greens.

Tea:Green tea has been shown to lower risk of heart disease and several types of cancer.

Coffee:Research associates drinking coffee with a lower risk for Alzheimer’s and Parkinson’s.

Nuts:With heart-healthy fats, protein, fi ber, vitamins, and minerals, nuts may just be the healthiest snack you can eat. (That said, not all nuts are created equal, so choose wisely.)

Red cabbage:This vibrantly colored veggie boosts brain health and guards against cancer. ■

想要长命百岁？研究表明，你的饮食很大程度上决定了你能吹几次生日蜡烛。下面16种食物富含有助长寿的抗氧化物、维生素和矿物质。尽情吃吧！

西兰花：含有增强免疫力的化合物，还能帮助预防胃溃疡，甚至癌症。

鲑鱼：常食用富含“欧米伽-3”的鱼类，如鲑鱼（类似的还有金枪鱼、马鲛鱼、沙丁鱼），可降低患心脏病的风险，并预防炎症。

浆果：草莓、蓝莓、覆盆子都是一口一个的抗氧化剂“发电站”，可预防致命的疾病。

蒜：可能不利于清新口气，但其所含的植物素可终止人体内致癌物质的形成。

橄榄油：含有的单一不饱和脂肪有益于心脑健康，还能预防癌症。另外，皮肤科医生指出，食用橄榄油较多的女性，其皮肤损伤更少，皱纹也更少。

小白菜：范德堡大学的一项研究显示，中国乳腺癌存活者中食用小白菜等十字花科蔬菜较多的，其死亡或癌症复发的风险较低。

牛油果：如果你的胆固醇值太高，健康亮起了红灯，听好：食用较多牛油果可帮助减少低密度脂蛋白胆固醇（“坏胆固醇”），并增加高密度脂蛋白胆固醇（“好胆固醇”）。

西红柿：红红的西红柿是番茄红素的最佳来源。番茄红素是一种抗氧化物。

豆类：补充植物蛋白，首选豆类。豆类纤维含量高，脂肪含量低。每克豆类的营养物含量高于其他任何食物。

全谷物：一项针对4万多名女性的研究表明，多吃谷物的女性，其因病致死率（癌症及心脏病除外）比少吃或不吃全谷物的女性低31%。