16Amazing Foods for a Long Life

文 /丹尼·金 譯 /梁雪

16Amazing Foods for a Long Life

文 /丹尼·金 譯 /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抗氧化劑。, 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阻擋（危險、疾病等）。stomach ulcers4ulcer〈病理〉潰瘍，瘍。and even cancer.

Salmon:Including omega-3-rich5omega-3“歐米伽-3”為一組多元不飽和脂肪酸，常見于深海魚類和某些植物中，對人體健康十分有益。fish(and others like it, such as tuna, mackerel6mackerel鯖（魚），又名馬鮫魚，出沒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炎癥。.

Berries:Strawberries, blueberries,raspberries—all are bite-sized antioxidant powerhouses8powerhouse 原義是發電站，這里比喻漿果所含抗氧化劑多。that stave off9stave off 擋開；防止。lifethreatening diseases.

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

Olive oil:The monounsaturated fats12monounsaturated fat單一不飽和脂肪。in olive oil have been linked to brain and heart health, as well as cancer prevention. Plus, dermatologists13dermatologist皮膚病學家。say women who follow olive-oil-rich diets have less skin damage and fewer wrinkles.

Bok choy:In a Vanderbilt University144范德堡大學，一所全美排名前20的私立綜合型大學，位于美國田納西州納什維爾市。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復發；重現。.

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。低密度脂蛋白膽固醇是血液中的“雜質”，可以引起動脈硬化、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，一種抗動脈粥樣硬化的血漿脂蛋白，俗稱“血管清道夫”。流行病學及臨床研究證明高密度脂蛋白膽固醇與冠心病、動脈粥樣硬化等疾病發生機率呈負相關。cholesterol.

Tomato:There’s no better source for the antioxidant lycopene20lycopene〈化〉番茄紅素。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. ■

想要長命百歲？研究表明，你的飲食很大程度上決定了你能吹幾次生日蠟燭。下面16種食物富含有助長壽的抗氧化物、維生素和礦物質。盡情吃吧！

西蘭花：含有增強免疫力的化合物，還能幫助預防胃潰瘍，甚至癌癥。

鮭魚：常食用富含“歐米伽-3”的魚類，如鮭魚（類似的還有金槍魚、馬鮫魚、沙丁魚），可降低患心臟病的風險，并預防炎癥。

漿果：草莓、藍莓、覆盆子都是一口一個的抗氧化劑“發電站”，可預防致命的疾病。

蒜：可能不利于清新口氣，但其所含的植物素可終止人體內致癌物質的形成。

橄欖油：含有的單一不飽和脂肪有益于心腦健康，還能預防癌癥。另外，皮膚科醫生指出，食用橄欖油較多的女性，其皮膚損傷更少，皺紋也更少。

小白菜：范德堡大學的一項研究顯示，中國乳腺癌存活者中食用小白菜等十字花科蔬菜較多的，其死亡或癌癥復發的風險較低。

牛油果：如果你的膽固醇值太高，健康亮起了紅燈，聽好：食用較多牛油果可幫助減少低密度脂蛋白膽固醇（“壞膽固醇”），并增加高密度脂蛋白膽固醇（“好膽固醇”）。

西紅柿：紅紅的西紅柿是番茄紅素的最佳來源。番茄紅素是一種抗氧化物。

豆類：補充植物蛋白，首選豆類。豆類纖維含量高，脂肪含量低。每克豆類的營養物含量高于其他任何食物。

全谷物：一項針對4萬多名女性的研究表明，多吃谷物的女性，其因病致死率（癌癥及心臟病除外）比少吃或不吃全谷物的女性低31%。

紅酒：關于葡萄酒等酒類對健康的益處，研究尚未得出確切結論。但我們明確知道的是：每晚喝一點紅酒可減少壓力，這有益于整體健康。

綠葉蔬菜：一份研究顯示，中年人每天吃一小份做熟的綠葉菜，其4年內死亡的機率是不吃青菜的中年人的一半。

茶：綠茶已被證實可降低患心臟病和幾種癌癥的風險。

咖啡：研究認為，喝咖啡可降低患上阿爾茲海默氏癥和帕金森氏癥的風險。

堅果：含有對心臟有益的脂肪、蛋白質、纖維、維生素和礦物質。堅果可能是你能吃到的最健康的零食。（雖然如此，每種堅果的效用也不盡相同，要合理選擇。）

紅葉卷心菜：這種色澤鮮艷的蔬菜有益于腦健康，能預防癌癥。 □

16種延年益壽的神奇食物

ByDanny Kim

（譯者曾獲第五屆“《英語世界》杯”翻譯大賽優秀獎。譯者單位：中國國際問題研究院）