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上等食物Super Foods
(2007-04-03 15:54:07)
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分类： 洋厨房 |
这篇摘自Steven
Pratt博士《上等食物》的文章列举了14种上等食物，这些食物对于提高健康水平和减缓衰老有特殊功效。还解释了为什么这些食物在日常饮食中如此重要，阅读后您一定会有信心拥有一个健康、充满活力的未来生活。
每次坐下来吃饭的时候，其实您都在做一个“生死攸关”的决定。是不是有些恐慌呢？这是我的一些看法：你有一个机会，在几年前看起来还是不可行的——做一个决定，会改变你生命的源泉和健康的源泉。不论你是22岁还是62岁，你现在所做的决定将会在以后的每一餐中影响你的未来生活。
《上等食物》的概念非常简单：一些食物比另一些食物对你的健康有益。我们都知道吃一个苹果要比吃炸土豆片健康。你知道一周吃一把坚果会减少心脏病发作几率吗？而这个几率可达15%-51%。甚至你吸烟、超重、不做任何锻炼，这把坚果的作用都是你无法想到的。
《上等食物》介绍了一些可以扩展健康源泉的食物——延长健康、精力旺盛的时间，还可能会扩展生命的源泉。这些食物可以预防快速衰老、心血管病、糖尿病II、高血压、某些癌症甚至痴呆症。
许多上等食物可能已经在你的饮食中了，就像大多数人很喜欢椰菜、橙子和菠菜。蓝莓已经被大家所喜爱，但大部分人还是在应季时吃它。但当你知道有一种水果可以促进健康，你可能会像我一样天天吃。还有一些像南瓜、火鸡等上等食物在日常饮食中出现的更少了；你应该知道他们应该多出现在你的餐桌上。其它一些上等食物你可能不知道，比如大豆、酸奶酪。如果你不喜欢这些食物，我会让你了解应该如何食用为佳。
胡桃是易被人们忽视的上等食物。因为坚果类食物含有大量脂肪，所以大多数人认为应该少吃坚果。但坚果的功效是你想不到的。我每天都少不了吃一些坚果和果实的种子。一些我们都知道的上等食物；最近你可能已经知道其中包括野生鲑鱼。野生鲑鱼的许多益处都是日常生活中我们所忽视的。
其中一些上等食物很容易就可以进入我们的饮食中，开始帮助我们提高健康状况。比如一些食物可以在沏茶时放进去。其它的食物可能需要一些加工或计划。例如南瓜要一周吃几次，酸奶酪应该常吃。两种上等食物覆盖了两类食品，例如：你平常不太重视的豆类，但如果你知道他对健康有益，你就会常选择豆类食物。另一种是番茄，不论是番茄酱还是沙司都是番茄食品，所以你会发现自己会选择比萨而不是其它快餐了。
如果说你可以通过看食物介绍选择健康食物，从而提高身体营养，你可能会觉得吃惊。例如，我们几乎每天都吃面包。可惜的是我们认为他们是全米面包，但他们并不是。在选择面包时应该看一下介绍，确定它含有至少3克光纤。这样你会放弃普通的三明治而选择一种上等食物。
体育比赛成绩
作为一名运动员我知道营养对于成绩的作用，事实上它的确影响了我的竞争能力。逐渐地我对食物在生物化学方面如何影响比赛成绩很关注。我想了解如何食用一种食物才是最有益的。
作为一名眼科和外科整形医生，我每天要与人们的眼睛和皮肤打交道。而这些都是人们年龄和疾病的“警告信号”。
皮肤和眼睛都是身体是全面健身的关键。例如，如果你被诊断出白内障或眼球内有污点，那么你就比较容易患上心血管疾病。皮肤也一样，如果你在60岁之前患上皮肤癌，那么你患乳癌、前列腺癌和白血病等其它多种癌的几率也增加20%-30%。
饮食健康、感觉健康、全面健身
如果你的健康饮食习惯包括上等食物，那么适当吃一点你喜欢的其它食物也可以，比如巧克力或咸肉。上等食物的原材料有助于减少不健康食物带来的伤害。
享受美食是快乐的。当你坐在桌边时，你不是病人而是一个正常的人，所以饮食应该令自己满意。上等食物会帮你达到。
Walnuts are the surprising super food. Surprising, because most people think nuts belong in the “avoid” category due to their fatty content. But the power of nuts is almost stunning. I try never to go a day without eating some nuts and seeds. Some super foods are less of a surprise; perhaps you’ve read about wild salmon recently. Wild salmon has so many health benefits that it seems foolish not to eat it regularly.
一些上等食物
1.
椰菜
2.
橙子
3.
菠菜
4.
蓝莓
5.
南瓜
6.
火鸡
7.
酸奶酪
8.
胡桃
9. 鲑鱼
10.
豆类
11.
番茄
12.
大豆
In this excerpt from SuperFoods
Rx, Dr. Steven Pratt lists the 14 SuperFoods that will improve your
health and help slow the aging process. He also explains why it is
important to include these foods in your everyday diet so you may
look and feel better for the rest of your long, virile life.
Each time you sit down to a meal, you’re making life-and-death decisions. Does that sound scary? But here’s how I see it: You have an exciting opportunity -- one that wasn’t available even a few years ago -- to make choices that will change the course of your life span and your health span. You are making decisions right now, at your very next meal that will affect how you spend the rest of your life, whether you’re 22 years old or 62.
Each time you sit down to a meal, you’re making life-and-death decisions. Does that sound scary? But here’s how I see it: You have an exciting opportunity -- one that wasn’t available even a few years ago -- to make choices that will change the course of your life span and your health span. You are making decisions right now, at your very next meal that will affect how you spend the rest of your life, whether you’re 22 years old or 62.
SuperFoods Rx is based on a
very simple concept: Some foods are better than others for your
health. We can all guess that an apple is better for you than a
potato chip. Did you know that eating a handful of nuts a few times
a week can reduce your risk of getting a heart attack by at least
15% and perhaps as much as 51%? Even if you smoke, are overweight
and never exercise. That’s how powerful certain foods are.
SuperFoods Rx presents some of the powerhouse foods that can help you extend your health span -- the extent of time that you have to be healthy, vigorous and vital -- as well as, perhaps, your life span. These are foods that have proved to help prevent and, in some cases, reverse the well-known scourges of aging, including cardiovascular disease, type II diabetes, hypertension, certain cancers, and even dementia.
Many super foods may already be part of your diet, as most people already routinely enjoy broccoli, oranges and even spinach. Blueberries could possibly be everyone’s favorite super food, but most people only eat them as a treat when they’re in season. When you learn about the awesome power of this berry, and some other berries, to promote health I’m sure that, like me, you’ll try to eat berries every day. Other super foods, like pumpkin and turkey, only make occasional appearances in the average diet; you’ll soon see that they should be eaten more frequently. Some other super foods may be brand-new to you, like soy or perhaps yogurt, and I’ll show you how to enjoy them if you think you don’t like them.
SuperFoods Rx presents some of the powerhouse foods that can help you extend your health span -- the extent of time that you have to be healthy, vigorous and vital -- as well as, perhaps, your life span. These are foods that have proved to help prevent and, in some cases, reverse the well-known scourges of aging, including cardiovascular disease, type II diabetes, hypertension, certain cancers, and even dementia.
Many super foods may already be part of your diet, as most people already routinely enjoy broccoli, oranges and even spinach. Blueberries could possibly be everyone’s favorite super food, but most people only eat them as a treat when they’re in season. When you learn about the awesome power of this berry, and some other berries, to promote health I’m sure that, like me, you’ll try to eat berries every day. Other super foods, like pumpkin and turkey, only make occasional appearances in the average diet; you’ll soon see that they should be eaten more frequently. Some other super foods may be brand-new to you, like soy or perhaps yogurt, and I’ll show you how to enjoy them if you think you don’t like them.
Walnuts are the surprising super food. Surprising, because most people think nuts belong in the “avoid” category due to their fatty content. But the power of nuts is almost stunning. I try never to go a day without eating some nuts and seeds. Some super foods are less of a surprise; perhaps you’ve read about wild salmon recently. Wild salmon has so many health benefits that it seems foolish not to eat it regularly.
Some super foods are so easy to
incorporate into your diet that you’ll be able to begin your
overall improvement in the time it takes to boil water for a cup of
tea. Others will take a little more planning. Some super foods,
such as pumpkin, should be eaten a few times a week, while others,
like yogurt, should be eaten more frequently, even if in small
amounts. A couple of super foods cover a category -- for example,
beans, which you may rarely think about -- but when you realize the
power of beans to improve your health, you’ll
make a point of eating them frequently. And when you discover the
power of tomatoes, even in the form of ketchup or sauce, you’ll
find yourself choosing pizza before other
fast foods.
You may be surprised to learn from super-food shopping tips that dramatic improvement in your nutrition can be a simple matter of learning to read a label. For example, most of us eat bread every day and we serve it to our families. Unfortunately, many of us think that we’re eating whole-grain bread and would be surprised to learn that we’re not. Did you know that by checking the nutrition label on a loaf of bread and making sure it has at least 3 grams of fiber that you could turn an ordinary sandwich into a super food?
You may be surprised to learn from super-food shopping tips that dramatic improvement in your nutrition can be a simple matter of learning to read a label. For example, most of us eat bread every day and we serve it to our families. Unfortunately, many of us think that we’re eating whole-grain bread and would be surprised to learn that we’re not. Did you know that by checking the nutrition label on a loaf of bread and making sure it has at least 3 grams of fiber that you could turn an ordinary sandwich into a super food?
Athletic
performance
As an athlete I was aware that
nutrition affected performance, and it was clear that what I ate
affected my ability to compete. Gradually, I became interested in
how foods affected performance at a biochemical level. I wanted to
know what it was about certain foods that made them especially
beneficial.
As an ophthalmologist and a plastic and reconstructive surgeon, I found myself working in an area of medicine that gave access to the body’s first warning signals of age and disease; the eyes and the skin.
Skin health, ocular health and overall health are inextricably linked. For example, if you’re diagnosed with cataracts or macular degeneration, you have a significantly increased risk of developing cardiovascular disease. It’s the same story with skin cancer. If you develop skin cancer before the age of 60, you may have a 20% to 30% increased mortality rate from multiple-systemic cancers, including colon cancer, breast cancer, prostate cancer, and leukemia.
As an ophthalmologist and a plastic and reconstructive surgeon, I found myself working in an area of medicine that gave access to the body’s first warning signals of age and disease; the eyes and the skin.
Skin health, ocular health and overall health are inextricably linked. For example, if you’re diagnosed with cataracts or macular degeneration, you have a significantly increased risk of developing cardiovascular disease. It’s the same story with skin cancer. If you develop skin cancer before the age of 60, you may have a 20% to 30% increased mortality rate from multiple-systemic cancers, including colon cancer, breast cancer, prostate cancer, and leukemia.
Eat well, feel well, be
well
If you eat a healthy diet of
super foods, there’s room for a bit of most any kind of food that
gives you pleasure, whether it’s chocolate or bacon. The good stuff
in the super foods will help to mitigate any damage done by the bad
stuff.
Food is pleasure. When you sit at the table, you’re not a patient, you’re a person and eating should be a satisfying part of your life. SuperFoods Rx will help make it so.
Food is pleasure. When you sit at the table, you’re not a patient, you’re a person and eating should be a satisfying part of your life. SuperFoods Rx will help make it so.
Some Super Foods
1. broccoli
2. oranges
3. spinach
4. blueberries
5. pumpkin
6. turkey
7. yogurt
8. walnuts
9. salmon
10. beans
11. tomatos
12. soy
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