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Greens such as spinach, kale, collard greens, chard, etc. are a nutrient-dense food.
Author:Source:Visits:349時(shí)間:2022-10-20

Eat these foods to live a long life, experts say

秋季是最適合養生的季節,在這里向你推薦8種“長(cháng)壽食物”,快快收藏起來(lái)吧!

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1. Greens 綠色蔬菜

Greens such as spinach, kale, collard greens, chard, etc. are a nutrient-dense food. They are rich in vitamins and antioxidants that can reduce oxidative stress. Research has shown that consuming at least one serving of greens a day resulted in slower cognitive decline.

菠菜、羽衣甘藍、芥藍菜、甜菜等綠葉蔬菜都是營(yíng)養豐富的食物。這些富含維生素和抗氧化物的綠色蔬菜可以降低氧化壓力。研究表明,每天至少吃一份綠色蔬菜可以減緩認知衰退速度。

 

2. Berries 漿果

Start your day with some blueberries or raspberries atop your oatmeal or slip them into smoothies. Berries like blueberries, raspberries, and blackberries are filled with ‘a(chǎn)nthocyanins’ which are responsible for the red, blue, and purple colors found in berries. Some research points to anthocyanins as a potential source of anti-aging agents.

吃早餐時(shí)可以在燕麥粥或奶昔上加一點(diǎn)藍莓或樹(shù)莓。藍莓、樹(shù)莓和黑莓等漿果富含花色素苷,這種色素讓漿果呈現出紅、藍、紫色。一些研究指出,花色素苷是抗老化物質(zhì)的來(lái)源。


 

3. Sardines, anchovies and salmon 沙丁魚(yú)、鳳尾魚(yú)、三文魚(yú)

These fatty fish is particularly great for those over 50. They are excellent sources of omega-3 fatty acids, which have anti-inflammatory properties and can protect from diseases such as arthritis and heart disease.

50歲以上的人吃這些高脂肪魚(yú)特別有益健康。它們是歐米珈-3脂肪酸的絕佳來(lái)源,具有抗炎作用,可以預防關(guān)節炎和心臟病等疾病。

 

4. Cauliflower 花椰菜

Cauliflower is low in calories while being high in important nutrients like vitamin C, folate, and fiber. Cauliflower also contains a type of plant pigment called anthoxanthins, which have anti-inflammatory effects in the body. Reducing inflammation helps protect the cells in our body from damage and can contribute to longevity.

花椰菜的熱量低,同時(shí)富含維生素C、葉酸和纖維等重要營(yíng)養元素?;ㄒ诉€含有一種名為花黃素的植物色素,具有抗炎作用。減少炎癥有助于保護人體細胞不受傷害,從而能夠延年益壽。

 

5. Tomatoes 西紅柿

Tomatoes are a source of the antioxidant lycopene, which not only can protect from certain types of cancer but is a carotenoid that can protect the skin from sun damage. Tomatoes are also a great source of potassium, which plays a role in controlling blood pressure.

西紅柿含有能夠抗氧化的番茄紅素,番茄紅素不僅能預防某些癌癥,而且也是一種類(lèi)胡蘿卜素,能夠保護皮膚不被曬傷。西紅柿還富含鉀,而鉀有助于控制血壓。

 

6. Herbal teas 花草茶

Drink herbal teas such as sage, fennel and oregano every day. Consumption of herbal teas that are rich in antioxidants and polyphenols are associated with longevity.

每天可以喝一些花草茶,比如鼠尾草茶、茴香茶和牛至茶。飲用富含抗氧化物質(zhì)和多酚的花草茶可以延年益壽。

 

7. Dark Chocolate 黑巧克力

Polyphenols found in dark chocolate have been found to lower signs of inflammation and are especially helpful in protecting blood vessels from damage as you age. Make sure to consume dark chocolate with a high percentage of cacao (70% or higher) in order to gain the most anti-inflammatory benefits.

黑巧克力中含有的多酚可以減少炎癥,特別有助于保護血管不受老化損傷。不過(guò)一定要吃可可含量高于70%的黑巧克力,才能獲得最好的抗炎效果。

 

8. Legumes 豆類(lèi)

Legumes like beans and lentils are a great addition to the diet because they are packed with satiating protein and fiber. For example, one cup of boiled lentils packs in 18 grams of protein and 15 grams of fiber. They are also loaded with a class of nutrients called flavonoids. Recent research has proven these flavonoids to be helping in maintaining our brain health long-term.

菜豆、扁豆等豆類(lèi)是對膳食很好的補充,因為豆類(lèi)富含讓人產(chǎn)生飽足感的蛋白質(zhì)和纖維。舉例來(lái)說(shuō),一杯煮扁豆含有18克蛋白質(zhì)和15克纖維。豆類(lèi)還富含黃酮類(lèi)營(yíng)養物質(zhì)。最近的研究證實(shí),黃酮類(lèi)物質(zhì)有助于保持大腦長(cháng)期健康。