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最有益于男性健康的食物

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小编摘要:男女之前的差异存在于各个方面,包括他们的营养需求。我们看看哪些食物是有益于男性健康的!

男女之前的差异存在于各个方面 – 包括他们的营养需求。就像女性在生育期间以及预防乳腺癌方面需要特殊的营养一样,男士们则是需要营养物质来保持他们的肌肉,预防前列腺癌,等其他的一些。
Men are different from women in all kinds of ways -- including their nutritional needs. Just as women need particular nutrients during pregnancy or for protection from breast cancer, men need nutrients that can help them maintain muscle mass, prevent prostate cancer, and more.
被男性喜爱的大多数食物其实对我们的健康都不是好的选择。而一个良好的饮食习惯和规律的体力锻炼却是可以让你预防心脏病和癌症(男性35岁以后的第一,第二大杀手)。不仅如此,它们还可以让你时刻保持一个良好的状态,不管是在会议室里,还是在床上。
Many foods that tend to be favorites among men are not the best choices for good health. Yet a healthy diet and regular physical activity can help prevent heart disease and cancer, the No. 1 and No. 2 killers for men over 35. They can also enhance performance, from the board room to the bedroom.
Christine Gerbstadt,(MD,RD)指出,任何有助于心血管系统的食物同时对男性勃起功能有着莫大的好处。
Christine Gerbstadt, MD, RD, notes that any food that is good for the cardiovascular system is also good for erectile function in men.
“有益于心脏的营养物质可以促进身体各部分的循环,对癌症及其他慢性疾病提供一系列的保护。”Gerbstadt说,他是佛罗里达的一位医师,同时是美国饮食协会的发言人。
"Nutrients that are good for the heart improve circulation to all parts of the body, and these same nutrients provide a layer of protection against cancer and other chronic diseases," says Gerbstadt, a Florida-based physician and spokesperson for the American Dietetic Association.
高质量的营养对免疫系统同样起着至关重要的作用,另外还可以防治骨质疏松,肌肉萎缩并抵抗环境氧化。当然任何一种(或十种)食物都不能独自完成这项工作。总体来说一种健康的生活方式(不吸烟,坚持锻炼)对健康及其的重要,一位专家如是说。
Quality nutrients are also critical for maintaining immune function and preventing bone loss, muscle loss, and oxidative damage from the environment, Of course, any one (or 10) foods can't do the job alone. An overall healthy lifestyle, which also includes not smoking and getting regular physical activity, is what's really important for health, say the experts.
“这不单纯是一种或者几种食物的事,最重要的是我们必须每天坚持富含必需营养物质的饮食。”Joy Bauer(MS,RD)说,他是《Joy Bauer的饮食治疗》和《每日营养专家》的作者。
"It is not about one single food or even a handful of foods. What is more important is the pattern of regularly consuming a diet rich in a variety of essential nutrients," says Joy Bauer, MS, RD, author of Joy Bauer’s Food Cures and Today Show nutrition expert.
尽管如此,除了选择这些超级食品来作为日常饮食,每天摄入专为男性设计的维生素也为我们添加了保险,这样可以极大的改善男性的营养状况。美国饮食协会发言人Dave Grotto说。
Still, adding nutrient-rich super foods to the diet, as well as taking a daily multivitamin designed exclusively for men (for nutritional insurance), can give men's nutrition a boost, says Dave Grotto, RD, an American Dietetic Association spokesman.
在专家们的帮助下,我们WebMD网站列举了以下10大抗疾病食物来作为改善健康的一个良好的开端:
With the help of the experts, WebMD came up with this list of 10 disease-fighting foods that can be a good start to improving health:
NO.1: 牡蛎
Food for Men No. 1: Oysters
说牡蛎是爱情的养料,仅仅是在夸大它的神奇吗?好吧,每天吃几科牡蛎可以提供一整天的抗氧化矿物质‘锌’,这可是真的。锌参与身体的各项机能,从产生DNA到细胞修复。
Could there be something to the legend that oysters are the food of love? Well, it's true that just a few oysters each day will deliver a full day’s supply of the antioxidant mineral zinc. Zinc is involved in hundreds of body processes, from producing DNA to repairing cells.
“研究表明充足的锌使男性免受可导致前列腺癌的细胞损伤,”Grotto说,“锌可以促进男性生殖系统健康,增加精子数量,提高性功能水平。”
"Research shows that adequate zinc may protect against cellular damage that leads to prostate cancer," says Grotto. "Sexual functioning of the male reproductive system, including increased sperm counts, is also enhanced with zinc."
只是当你要吃生蚝的时候,可要小心。一种叫创伤弧菌的传染病跟生吃牡蛎有关。另外有肝病,酗酒,或者慢性疾病(如糖尿病,风湿性关节炎,慢性肾衰竭)的人具有更高的风险。
Take caution when considering eating uncooked oysters. An infection called Vibrio vulnificus is associated with the consumption of raw oysters. People with liver disease, heavy alcohol use, and chronic illnesses such as diabetes mellitus, rheumatoid arthritis, and chronic renal failure are at increased risk.
你也可以通过食用其它贝类,瘦牛肉,瘦猪肉或者豆类,来达到每日推荐的计量:11毫克。
You can also get your daily recommended dose of 11 milligrams a day by eating other shellfish, lean beef, lean pork, or legumes.
NO.2: 香蕉
Food for Men No. 2: Bananas
香蕉是一种可轻便携带,快速补充能量的食物,富含调节神经,心率,尤其是血压所必须的钾元素。同时富含钾、镁(亦存在于香蕉中)的饮食可以降低中风的风险。
Bananas are a great portable source of quick energy and are rich in potassium, which is needed to regulate nerves, heartbeat and, especially, blood pressure. Diets rich in potassium and magnesium (which is also found in bananas) can reduce the risk of stroke.
作为维生素B6的超级来源,香蕉还有益于你的免疫系统,帮助形成红细胞,保证神经系统正常运行,并能促进蛋白质的新陈代谢。所以,每天食用一根香蕉吧,在早餐吃全谷麦片的时候,或者是去健身房之前。
As a super source of vitamin B-6, bananas can also aid your immune system, help form red blood cells, ensure a well-functioning nervous system, and assist protein metabolism. So enjoy a banana each day, at breakfast on your whole grain-cereal or before your workout at the gym.
不喜欢吃香蕉?橙汁,牛奶,番茄类产品和豆类也是钾元素的其他优质来源。
Not a banana fan? Orange juice, milk, tomato products, and beans are other good sources of dietary potassium.
NO.3: 脂质鱼
Food for Men No. 3: Fatty Fish
没有健康脂肪‘欧米茄3’的超级食物清单是不完整的,这些不饱和脂肪是你日常饮食脂肪中的首选。原因有很多:他们有益于心脏,免疫系统,并能降低前列腺癌的风险,等等。
No list of super foods would be complete without the healthy fat, omega-3 fatty acids. These polyunsaturated fats are the preferred form of fats in your diet for many reasons. They can benefit the heart, circulation, and immune system and reduce the risk for prostate cancer, among other things.
“欧米茄3脂肪酸是有效的抗炎类食品,可以帮助我们降低甘油三酸酯(血脂)水平,减轻运动员的酸疼,对某些类关节炎起到缓解作用。
"Omega-3 fatty acids are potent anti-inflammatory foods that can help lower triglyceride [blood fat] levels, reduce aches and pains in athletes, and offer relief with certain kinds of arthritis," says Bauer.
脂质鱼(三文鱼,沙丁,金枪鱼,鲭鱼,鲱鱼)富含欧米茄3脂肪酸。事实上,美国心脏协会建议每人每周吃两次鱼。
Fatty fish (salmon, sardines, tuna, mackerel, herring) are the richest sources of omega-3 fatty acids. In fact the American Heart Association recommends that everyone eat fish twice weekly.
你也可以在植物中,像亚麻仁,核桃,大豆,菜籽油,和强化食品比如蛋类中获取欧米茄3。但是显然吃鱼还有其它的好处啦。
You can also get omega-3s in plant-based foods, like flaxseed, walnuts, soy, canola oil, and fortified products such as eggs. But there are other good reasons to eat fish.
“另外,脂质鱼还是维生素D的丰富来源,维生素D在我们的日常饮食中经常摄入不足,而充足的维生素D可以帮住预防癌症,2型糖尿病,高血压和各类骨病,”Bauer说。
"Fatty fish are also a good source of vitamin D, a nutrient that tends to be deficient in our diets and [which] in adequate supply can help prevent cancer, type 2 diabetes, high blood pressure and bone disease," says Bauer.
NO.4: 花椰菜
Food for Men No. 4: Broccoli
事实上所有的蔬菜都应该在这份超级食物清单上占有一席之地,而十字花科蔬菜,像花椰菜,可以帮助我们有效预防心脏病和癌症。它富含维生素C,胡萝卜素,钾元素,和一种叫做莱服子硫的强效抗癌(前列腺和结肠癌)的植物化学物质。
While virtually all vegetables deserve a place on the super foods list, cruciferous vegetables like broccoli are helpful in the prevention of heart disease and cancer. It's loaded with vitamin C, beta-carotene, potassium, and a phytochemical called sulphoraphane, which has strong anticancer (prostate and colon) properties.
一项最近的哈佛研究发现每周食用5份十字花科蔬菜的参与者们患膀胱癌的概率是其他人的一半。这种超级营养的绿色蔬菜还可以降低一种叫高同型半胱氨酸(可增加心脏病和中风的危险)的氨基酸水平。
A recent Harvard study found that participants who had five servings a week of cruciferious vegetables were half as likely as others to develop bladder cancer, a cancer that affects two to three times as many men as women. This super-nutritious green vegetable may also help lower levels of homocycteine, an amino acid associated with increased risk of heart disease and stroke.
不喜欢吃花椰菜?去找其他的十字花科蔬菜啊,像卷心菜,白菜,花椰菜沙拉,花菜,甘蓝等。
Don't care for broccoli? Go for other cruciferous choices like cabbage, bok choy, shredded broccoli slaw, cabbage, cauliflower, or Brussels sprouts.
你曾经好奇过‘十字花科’这个名称是怎么来的吗?“可不是因为它们吃起来嘎吱嘎吱响,而是,当这类蔬菜发芽的时候,它们的叶子就会像十字架一样交叉。”丹佛营养学家Mary Lee Chin(MS,RD)解释道。
And did you ever wonder where the term "cruciferous" originates? "It is not because they are crunchy vegetables, but when the buds from this group of vegetables sprouts, their leaves form a cross like a crucifix," explains Denver dietitian Mary Lee Chin, MS, RD.
NO.5: 巴西果
Food for Men No. 5: Brazil Nuts
这些大颗的巴西果富含预防心脏病和癌症以及保护前列腺健康的抗氧化剂‘镁’和‘硒’。(然而Bauer却指出,研究表明癌症的减少首先发生在硒元素摄入不足的人群中。)
These large nuts from Brazil are packed with magnesium and selenium, powerful antioxidants that may help prevent heart disease and cancer and protect prostate health. (Bauer, however, notes that the studies showing reduction in cancer have been primarily in people whose diets were deficient in selenium, not in those who were already getting enough.)
‘硒’还可以帮助降低低密度脂蛋白或者‘坏‘胆固醇浓度,并减低血栓和心脏病的发病率。
Selenium also helps lower LDL or "bad" cholesterol and reduces the incidence of blood clots and heart disease.
Grotto建议成天每天需从巴西果,干果,火鸡,金枪鱼或者贝壳类食物中摄入55毫克硒。真的!你只需要吃一颗巴西果就可以达到日剂量。事实上Bauer告诫说要限制你每天吃不超过2颗,因为“它们的浓缩硒元素含量实在太丰富了,你不会想要多吃的。”
Grotto recommends adults get 55 micrograms of selenium daily from Brazil nuts, dry-roasted nuts, turkey, tuna, or shellfish. Indeed, you can get your daily dose of selenium in just one Brazil nut. In fact, Bauer cautions limiting yourself to no more than two Brazil nuts per day because "they are so loaded and concentrated with selenium that you don’t want to overdose."
NO.6: 全谷类
Food for Men No. 6: Whole Grains
大多数男性在他们的饮食中已经摄入了足够的碳水化合物,但却都是些错误的种类,专家说。
Most men get enough carbs in their diets, but they tend to be the wrong kind, experts say.
“全谷类饮食可提供纤维素,维生素,和矿物质 – 所有这些因素共同作用维护我们的心脏健康,强壮肌肉并使我们的腰围缩小,”Gerbstadt说。
"A diet rich in whole grains provides fiber, vitamins, minerals – all the co-factors for heart health, building muscles, and keeping waistlines small," says Gerbstadt.
她建议尝试全谷意大利面或藜麦,尝起来不是那么的‘全谷味‘,又富含有益于前列腺健康的叶黄素。
She suggests trying whole grain pasta or quinoa, a trendy, not-so-whole-grain-tasting grain that's rich in lutein for prostate health.
燕麦和大麦富含可溶性纤维素,可降低低密度脂蛋白和坏胆固醇的维生素B,并也对前列腺健康很有好处。Suzanne Farrell(RD)建议每天从燕麦粥或其他可溶性纤维素来源,比如苹果,梨,豆类中摄入10-25克该纤维素。
Oatmeal and barley are rich in soluble fiber, full of B vitamins that can help lower LDL or "bad" cholesterol, and are also good for the prostate. Suzanne Farrell, RD, recommends getting 10-25 grams of soluble fiber a day from oatmeal or other sources of soluble fiber like apples, pears, and beans.
当我们购买谷类产品的时候,找那些商标上写着每份含3-5克纤维素的。
When buying grain products, look for those whose labels say they have at least 3-5 g fiber per serving.
为了避免消化出现问题,你需要逐渐的增加纤维素摄入量,也不要忘了要喝大量的水。
To avoid digestive problems, increase your fiber intake gradually, and don't forget to drink plenty of water.
NO.7: 植物甾醇
Food for Men No. 7: Plant Stanols
甾醇自然存在于水果蔬菜中,已经被证明可以温和的减低血管胆固醇水平。一些工厂在生产奶油,酸奶,橙汁,和格兰诺拉燕麦卷的时候会添加这种物质的浓缩形态。
Stanols are naturally occurring substances in fruits and vegetables that have been shown to lower mildly elevated blood cholesterol levels. Manufacturers are now adding concentrated versions of them to products like margarine, yogurt, orange juice, and granola bars.
“男性应该始终把体内植物甾醇的的含量保持在2克,随饭分两次摄入,它可以抑制肠内胆固醇的吸收。”Farrell说。
"Men should regularly include a total of 2 grams of plant stanols, taken in two doses with meals, to help inhibit absorption of cholesterol in the intestine," says Farrell.
她建议每天食用2-3茶匙植物甾醇制品,如Benecol,或者16盎司添加甾醇的橙汁。植物甾醇可用来作为安全降低胆固醇的药物。
She suggests having 2-3 teaspoons of plant stanol spreads such as Benecol, or 16 ounces of stanol-fortified orange juice per day. Plant stanols can safely be used with cholesterol lowering medication.
NO.8: 大豆
Food for Men No 8: Soybeans
大豆富含大豆异黄酮,可保护前列腺健康,已被表明可降低患前列腺癌的风险,Gerbstadt说。
Soy is rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk, says Gerbstadt.
并且“根据最新研究,每天获取25克或者1盎司的大豆蛋白可以降低胆固醇含量。”Farrell说。
And "according to a recent study, eating 25 grams or about 1 ounce of soy protein a day can help decrease cholesterol," Farrell says.
食品及药物管理局已经认可了一项声明说每天摄入25克低脂肪和低胆固醇的大豆蛋白可减少心脏病风险。
The FDA has approved a health claim for food labels that says having 25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, can help reduce the risk of heart disease.
所以,试着每天吃一些大豆制品吧,像豆类干果,豆奶,豆奶起司,蔬菜汉堡,豆腐,或者日本毛豆。
Try to eat a few servings a day of soy products, such as soy nuts, soy milk, soy cheese, veggie burgers, tofu, or edamame.
NO.9: 浆果类或樱桃
Food for Men No 9: Berries or Cherries
紫,蓝,红…所有浆果类和樱桃的颜色都是这类水果中健康物质的体现。这些小珍珠们体内充满了可维持健康的类黄酮和花青素。
The violet, blue, and red colors in all kinds of berries and cherries are responsible for the healthy properties of these fruits. These little jewels are chock-full of the health-protecting flavonoid, anthocyanin.
“浆果类包含4000多种不同的比维生素C更有效的抗氧化物质,所以请确保你每天要吃至少5份这种美味并且低热量的水果。”Gerbstadt说。
"Berries contain over 4,000 different compounds that have antioxidant properties beyond vitamin C, so make sure you include these delicious and low-calorie fruits to help meet your 5+ servings of fruits each day," says Gerbstadt.
在饮食中加入浆果可以帮助降低大脑功能随年纪增长的衰退。
Adding berries to the diet may even help slow the decline in brain function that can occur with aging.
“大量研究表明,农产品吃的越多越好,而这些特殊的浆果(黑莓,蓝莓,草莓树莓,蔓越莓和樱桃)可以强健脑部功能,保持大脑健康,”Bauer说。
"Large studies show the more produce you eat the better, but specifically berries (blackberries, blueberries, strawberries, raspberries, cranberries, and cherries) can enhance brain function and keep your brain healthy," says Bauer.
NO.10: 红-橙蔬菜
Food for Men No 10: Red-Orange Vegetables
维生素C和胡萝卜素是抗氧化剂,帮助维护皮肤细胞健康和抵抗阳光的氧化作用。
Vitamin C and beta-carotene are antioxidants that help preserve healthy skin cells and prevent oxidation from the sun.
“维生素C参与胶原蛋白的形成,”Bauer说。“胡萝卜素可转化为维生素A来帮助修复上皮细胞或皮肤细胞。”
"Vitamin C is involved in collagen production," says Bauer. "Beta-carotene converts to the active form of vitamin A, which helps to repair epithelial or skin cells."
她建议从红柿椒(一颗就含有日推荐剂量的300%的VC),胡萝卜,南瓜,或者甜番薯获取这些营养物质。
She recommends getting these nutrients from red bell peppers (just one has 300% of the recommended daily value for vitamin C), carrots, pumpkin, or sweet potatoes.
就此而言,几乎所有蔬菜都应该被列在男性(和女性)最需要的食物清单上。根据美国营养杂志的最新研究:深色,多叶绿色植物和任何富含营养物质的蔬菜都可以帮助男性降低前列腺肥大的风险。
But for that matter, just about any vegetable should be on the list of top foods for men (and women). Dark, leafy greens and any nutrient-rich vegetable can help reduce the risk of enlarged prostates, according to a recent study in The American Journal of Clinical Nutrition.
选用富含VC,胡萝卜素和钾元素蔬菜作为饮食的男性被发现具有更低的患前列腺增生和肥大的可能性。
Men whose diets are high in nutrients found in vegetables -- like vitamin C, beta-carotene, and potassium – were found to be less likely to develop benign prostatic hyperplasia (BPH), or enlarged prostate.
标签:男性 食物 健康
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2010-12-03 16:05 编辑:kuaileyingyu
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