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1、10BestFoodsAccordingtoMayoClinic根據(jù)梅約醫(yī)學(xué)中心之10種最佳之食物ByDr.DosSantos山度士醫(yī)生AssistantProfessor–LomaLindaUniversitySchoolofPublicHealth10BestFoods 10種最佳之食物1.Apple蘋果2.Almonds杏仁3.Blueberries藍(lán)莓4.Broccoli西蘭花5.RedBeans紅豆6.(Salmon鮭魚)–Flaxseed/walnuts亞麻籽/合桃7.Spinach菠菜8.Sweetpotatoes蕃薯9.Vegetableju
2、ices蔬菜汁10.Wheatgerm小麥胚芽WHY?為什麼Theymeetatleast3ofthefollowingcriteria它們符合以下至少3樣的準(zhǔn)則Goodsourceoffiber,vitamins,mineralsandothernutrients是纖維﹑維他命﹑礦物質(zhì)﹑及其他營養(yǎng)素之理想來源Highinantioxidants-vitA,vitEandbetacarotene高抗氧化物-維他命A,E及?-胡蘿蔔素Lowerriskofheartdisease,cancerandotherdiseases減低心臟病﹑癌癥﹑及其他疾病的風(fēng)險(xiǎn)L
3、owcaloriedensity-largerportionsize-fewcalories低卡路里密度-大份量-低卡路里Availability有供應(yīng)Theymeetatleast3ofthefollowingcriteria它們符合以下至少3樣的準(zhǔn)則1.Apples蘋果Pectine–lowercholesterolandglucose果膠-減低膽固醇及血糖VitaminC維他命CAntioxidantprotectscellsagainstcancer抗氧化物能保護(hù)細(xì)胞預(yù)防癌癥Protectsagainstdamagetoarteries-heartd
4、isease保護(hù)動脈免受損害-心臟病Increaseironandfolateabsorption增加鐵質(zhì)和葉酸的吸收2.Almonds杏仁Fiber,vitaminB纖維﹑維他命BMinerals礦物質(zhì)magnesium,iron,calcium(richestinnuts)鎂﹑鐵﹑鈣(果仁含量最豐富)Richinproteins豐富蛋白質(zhì)Goodfortheheart對心臟有益Lowercholesterol減低膽固醇3.Blueberries藍(lán)莓Richestsourceofantioxidants抗氧化物之最佳來源Alsomightpreventur
5、inaryinfections-similartocranberry預(yù)防泌尿系統(tǒng)的感染-與紅莓的作用相類Helpmemory幫助記憶Antiaging抗衰老RichinvitaminC豐富維他命CRichinantioxidantsfortheeyes含有對眼睛有益的豐富抗氧化物DrJamesJoseph約瑟醫(yī)生TuftsUniversity,Boston,USALabratsfedwithblueberryextractlessmemorylossandmotorbehaviourdeclineastheyaged以藍(lán)莓提取物去餵飼實(shí)驗(yàn)老鼠，雖然年紀(jì)漸長，
6、仍能減少記憶力的衰退及體力活動能力的下降DrJamesJosephResultsarepromisingbuttheseareanimalstudies...結(jié)果令人鼓舞，但始終這些是以動物做的實(shí)驗(yàn)…Butsincethen,Iameating1cupofblueberrieseveryday但自此以後，我每天進(jìn)食一杯藍(lán)莓。4.Broccoli西蘭花Richincalcium豐富的鈣質(zhì)Antioxidants抗氧化物RichinvitaminAandC豐富維他命A及CIndol-preventdigestivecancersIndol-預(yù)防消化系統(tǒng)的癌癥亞洲
7、的主要癌癥MainCancersinAsia香港HongKong肺癌Lung結(jié)腸癌Colon肝癌Liver胃癌Stomach乳癌Breast鼻咽癌Nasopharynx5.RedBeans紅豆Richiniron,magnesium,phosphorus,potassium,copper豐富的鐵﹑鎂﹑磷﹑鉀﹑銅VitaminB1維他命B1Richinfiber豐富的纖維素Antioxidantsthatpreventheartdiseaseandcancer預(yù)防心臟病及癌癥的抗氧化物Richinproteins豐富的蛋白質(zhì)Highriskofmercury,
8、heavymetalcontamination-pr
