7種美食讓你越吃越年輕
1. Brain Booster: Blueberries
1. 健腦小能手：藍莓
This fruit may help you snap back. “Blueberries’ high flavonoid content has been found to help short- and long-term memory”. Remember to add a handful to a bowl of oatmeal or cereal.
這種水果能夠幫助你精力迴歸。藍莓中富含的黃酮類物質被發現有助於提高短期和長期記憶。記得加一把燕麥粥或者麥片到碗裏。
2. Skin Saver: Grapes
2. 皮膚救星：葡萄
The skin of red grapes contains resveratrol, an anti-inflammatory that helps keep your skin looking good. Grotto says that several studies have shown that resveratrol can help protect you from UV radiation damage that may lead to skin cancer, too.
葡萄皮中的含抗炎作用的白藜蘆醇，它能使你的皮膚變得更好。格羅泰説，白藜蘆醇也能夠保護你免受紫外線的傷害，這些紫外線可能引起皮膚癌。
3. Belly Fat Buster: Barley
3. 腹部贅肉終結者：大麥
Shed it by eating more whole grains like barley or amaranth (which, like quinoa, is a great source of protein). A Tufts University study found that people who ate diets rich in whole grains and limited refined grains had 10% less abdominal fat than those who didn’t eat this way.
多吃五穀雜糧，如大麥或者莧屬植物的籽（其中，像藜麥，蛋白質的重要來源）能夠減脂。塔夫斯大學的一項研究發現，那些飲食富含全穀物並只有少量精製穀物的人的腹部脂肪比那些不吃這些的人要少10%。
4. Cancer Fighter: Black Beans
4. 抗癌鬥士：黑豆
To help protect against colon and prostate cancer, you may want to up your legume intake. Dried beans, peas, and lentils are packed with dietary fiber, which helps speeds waste through the gut, wiping out any carcinogens that may have built up there. What's more: beans are a rich source of folate, which helps repair damaged cells.
為了預防結腸癌和前列腺癌，你可能需要豆類攝入量。幹豆，豌豆和小扁豆都富含膳食纖維，能夠幫助你加速腸道暢通，代謝一些積存已久的致癌物質。另外，豆類富含葉酸，這有助於修復受損細胞。
5. Cholesterol Conqueror: Flaxseeds
5. 膽固醇征服者：亞麻籽
Flaxseeds are a great source of omega-3 fatty acids, which help decrease inflammation and fight plaque buildup. Flaxseeds also contain two other components that target LDL cholesterol specifically: lignans and soluble fiber, the kind that rids your body of cholesterol.
亞麻籽中Omega-3（亞麻酸）含量很高，它能夠減少炎症和化解斑塊的形成。亞麻籽中也包含兩種特別針對低密度脂蛋白膽固醇的物質：木酚素和可溶性纖維，這兩種物質能夠降低你體內的膽固醇。
6. Fiber Find: Apples
6. 纖維供應者：蘋果
This fruit packs a lot of pectin, a soluble fiber that helps prevent cholesterol buildup in blood vessels, reducing the risk of heart disease. Plus, their insoluble fiber helps keep your digestive system going strong. “But don’t peel your apple—two-thirds of the fiber and lots of antioxidants are found in the skin,” says Grotto.
這種水果富含大量的果膠，這種可溶性纖維能夠防止膽固醇在血管中的堆積，降低心臟病的風險。另外，它含有的不可溶性纖維有利於保障消化系統的健康。“但是不要削皮，有三分之二的纖維和大量的抗氧化劑在果皮中，”格羅泰説。
7. Pre-Workout Fuel: Oat
7. 運動前的加油站：燕麥
Exercise is key to staying young, and this super food will power you through your gym sessions. In a study published in the journal Metabolism, test subjects who consumed rolled oats 45 minutes before exercising had a significant performance advantage over subjects who had puffed rice or water.
運動是保持年輕的關鍵，這種超級食物能夠為你的健身房訓練提供能量。據發表在《新陳代謝》雜誌上的一篇研究顯示，在訓練前45分鐘吃燕麥片的受試者比那些只吃米飯和水的人的訓練效果更顯著。
