The 8 foods everyone over 40 should eat: Tomatoes, cherries and oats - the diet essentials for the 40-plus club
超過40歲的每個人應該攝取的8種食物：番茄、櫻桃和燕麥－－40俱樂部的飲食要領
By IAN MARBER
PUBLISHED: 21:00 GMT, 27 October 2012 | UPDATED: 23:10 GMT, 27 October 2012
We can afford to be a little cavalier with our diets when we are young. But once we reach 40 – as Hollywood actor Jude Law will later this year – the way our bodies cope with everything we eat begins to change.
Studies suggest that the amount of energy burnt while resting begins to drop by the age of 30, and by a further seven per cent with every subsequent decade, so if you continue eating as you did in your 20s, you’ll start putting on weight.
From our fourth decade onwards, the risk of cardiovascular disease and diabetes becomes a concern – lead an unhealthy lifestyle and your cholesterol levels and blood pressure will rise. The good news is there are foods proven to fight these concerns. Here are the items I would advise everyone over 40 to stock up on.
當我們年輕的時候，我們可以承受對於自身飲食上的小小傲慢，但是當我們年近40的時候－－如同今年要加入40俱樂部的好萊塢男星裘德洛(Jude Law)－－我們的身體對於所有吃下去的東西的處理方式開始有了改變。
研究顯示，我們的身體的基礎代謝量，隨著跨過三十歲的門檻之後開始下降，(譯註：基礎代謝量,就是指躺在那裡什麼事也不做，但是身體為了維生會消耗的基本熱量。)並且每十年會下降7%，如果持續用二十來歲時的方式進食，你的體重將會開始增加。
當我們邁入四十大關，心血管疾病與糖尿病的風險變成了一個令人憂心之事，過著不健康的生活方式，你的膽固醇和血壓會上升。好消息是，有一些食物已經被證實了可以戰勝這些擔憂，這裡有一些品項我會建議超過四十歲的每個人去好好攝取。
Top grain: Oats help reduce cholesterol
最棒的穀物：燕麥幫助降低膽固醇
OATS
WHY? Oats contain beta-glucans, a soluble fibre that can help lower the unwanted form of cholesterol, low-density lipoprotein (LDL). Avenanthramides – antioxidants unique to oats – protect against atherosclerosis (the build-up of plaque on artery walls), so giving oats an advantage over other grains.
THE EVIDENCE: Researchers conclude that eating just 3g of oats daily is enough to reduce total cholesterol by five to ten per cent.
It is estimated that the risk of developing heart disease drops by two per cent for every one per cent reduction in total cholesterol.
This is a must for the 50-plus group, as it is in this decade that heart-disease risk shoots up.
HOW TO EAT: Either as porridge or by adding a heaped tablespoon to plain yogurt.
燕麥
原因：燕麥含有可溶性纖維beta葡聚糖，可以幫助降低所謂的壞膽固醇(低密度脂蛋白LDL)，燕麥還含有獨特的抗氧化成分燕麥醯胺(Avenanthramides)，能防止動脈硬化，所以燕麥相較於其他穀物，顯得特別優異。
證據：研究者歸納出，只要每天攝取3公克的燕麥，就足夠降低膽固醇5~10%，根據估計，整體膽固醇每下降1%，罹患心臟疾病的機率會相對下降2%。這是五十俱樂部的人一定要攝取的食物，當來到五十歲之後，心臟疾病的風險會大幅飆升。
如何攝取：煮成燕麥粥或是在原味優格(無糖無調味)裡加一湯匙。
Wonder foods: Almonds could help stave off diabetes and cherries help combat gout and arthritis
驚奇的食物：杏仁可以幫助避免糖尿病而櫻桃能戰勝痛風和關節炎
CHERRIES
WHY? Cherries are useful in combating several conditions common in middle age, including gout and arthritis. They are a rich source of the antioxidant anthocyanin.
THE EVIDENCE: Gout, which affects mainly men, is linked to raised levels of uric acid, forming crystals within the small joints. In a trial, researchers gave healthy participants 200g of cherries at breakfast. They noted that the rate at which uric acid was excreted increased by 60 per cent.
HOW TO EAT: Eat a dozen cherries or drink a glass of unsweetened juice three or four times a week. Eat fresh with yogurt or seeds to ensure absorption of the beneficial vitamins.
櫻桃
原因：櫻桃在對抗中年的許多毛病時－－包括痛風及關節炎－－非常有效，櫻桃是抗氧化成分花青素的豐富來源。
證據：影響許多男人的痛風，與尿酸濃度的提高相關，進而形成關節微小接合處的結石。在實驗中，研究者提供健康的受驗者每天早餐200公克的櫻桃，他們發現尿酸的排出率提高了60%。
如何攝取：可以一次食用十二顆櫻桃或者是一杯不加糖的櫻桃汁，以每週三到四次的頻率食用，新鮮櫻桃配合優格或種子食用，以確保身體吸收有益的維他命。
ALMONDS
WHY? Benefits range from improved blood-sugar levels to reducing cholesterol.
THE EVIDENCE: A study revealed that 20 adults eating 60g of almonds daily for four weeks showed a nine per cent reduction in blood-sugar, suggesting almonds could offer protection against cardiovascular disease and diabetes.
Another study took 22 adults and replaced about a third of their usual sources of fat with almonds. After six weeks they noted a six per cent reduction in ‘bad’ LDL cholesterol, while their ‘good’ HDL cholesterol increased by six per cent.
HOW TO EAT: Choose plain varieties as excess salt can lead to raised blood pressure.
杏仁
原因：受益的範圍從改善血糖程度到降低膽固醇。
證據：一研究顯示，20名成人每天攝取60公克的杏仁持續四週後，降低了9%的血糖。顯示杏仁可以預防糖尿病及膽固醇相關疾病。另外一研究讓22名成人平日的油脂攝取來源的1/3由杏仁取代，六週之後，他們發現壞膽固醇LDL下降了6%，且好膽固醇HDL上升了6%。
如何攝取：選擇無調味的杏仁，因為多餘的鹽分會導致血壓升高。
Omega 3: Herring, salmon, mackerel, tuna and sardines are recommended sources of Omega 3
Omega 3：鯡魚、鮭魚、鯖魚、鮪魚和沙丁魚是推薦攝取Omega 3的來源。
OILY FISH
WHY? Omega 3 fats in these fish can help lower heart rate and blood pressure, and reduce the risk of irregular heartbeat (arrhythmia).
THE EVIDENCE: The best sources of omega 3 fats are salmon, mackerel, tuna, sardines and herring. A trial found that women who ate oily fish on a regular basis experienced the lowest incidence of strokes. Fish must be eaten at least four times a week for optimal benefits.
HOW TO EAT: Omega 3 fats are sensitive to high temperatures, so cook on a low heat or steam lightly. Eating raw fish such as sashimi will protect the beneficial fats.
富含脂肪的魚類
原因：這些魚類所含的Omega 3脂肪能減緩心跳速度與血壓，並且能降低心跳不正常(心律不整)。
證據：Omega 3脂質的最佳來源是鮭魚、鯖魚、鮪魚、沙丁魚和鯡魚。實驗發現，每天規律攝取定量富含脂肪魚類的女性，發生中風的機率是最低的。魚肉的攝取次數必須達到每周四次，才能獲得最適益的好處。
如何攝取：Omega 3脂質對於高溫非常敏感，所以用小火烹煮或稍微蒸過。直接吃生魚肉，如同日式生魚片能保護有益的脂質。
SOY
WHY? Isoflavones in soy beans have been linked to lowering cholesterol, increasing bone density in post-menopausal women and improving male fertility.
THE EVIDENCE: In a study, 42 post-menopausal women over the age of 50 were given three 30g servings of soy beans daily.After 12 weeks it was noted that high-density lipoprotein (HDL), the good type of cholesterol, had increased by 3.7 per cent while total cholesterol had reduced by 5.5 per cent.
Levels of the protein osteocalcin also increased in the blood, benefiting bone density.
HOW TO EAT: Consume fresh edamame beans or soy beans in cans.
They should be eaten twice or three times a week.Soy can influence hormone levels and over-consumption is not recommended for pre-menopausal women without the advice of an endocrinologist.
In men, the isoflavones can have a mild effect on testosterone.
大豆
原因：大豆內含的大豆異黃酮能夠降低膽固醇，提升更年期婦女的骨頭密度，以及增進男性生育能力。
證據：研究中，42名超過五十歲的更年期婦女，每天攝取3份30公克的大豆，十二周之後，數據顯示高密度脂蛋白(HDL)－－也就是好的膽固醇－－上升了3.7%，同時，整體膽固醇下降了5.5%，血液中的骨鈣素蛋白也同時上升，有益於骨質密度。
如何攝取：攝取新鮮毛豆或是罐裝的豆漿，應該每週食用兩至三次。大豆會影響賀爾蒙分泌的程度，並不建議更年期前婦女，在沒有內分泌醫師的意見下過度食用，對於男性，大豆異黃酮則是會溫和影響睪丸酮(俗稱男性賀爾蒙)。
TOMATOES
WHY? Tomatoes are an excellent source of the antioxidant lycopene. They offer a degree of protection against the formation and spread of cancer cells as well as protecting arteries from atherosclerosis.
THE EVIDENCE: Research has shown that drinking 150ml of tomato juice after 20 minutes of exercise offers protection against prostate, lung and stomach cancers and heart disease.
HOW TO EAT: Lycopene is more easily absorbed by the body when the sources are cooked, so cooked tomato, in its many forms, is the most convenient way to benefit from lycopene. Look for juice, passata, puree or sauce (fresh, not sweetened).
番茄
原因：番茄是抗氧化劑茄紅素的最佳來源，他們提供了一定程度的保護而能對抗癌細胞的生成與擴散，也能保護動脈遠離硬化。
證據：研究顯示，運動後20分鐘喝下150毫升的番茄汁，能提供保護，對抗前列腺癌、肺癌、胃癌跟心臟疾病。
如何攝取：茄紅素在烹煮之後更加容易吸收，以各種方式烹煮番茄,是最佳吸收茄紅素的方式，或者是從未經調味的番茄汁，番茄糊，番茄醬去攝取。
Stay lean: Both milk and chicken help maintain muscle mass and help maintain a healthy weight
維持苗條：牛奶和雞肉兩者都能幫助維持肌肉以及幫助維持健康的體重。
WHOLE MILK
WHY? Full-fat milk can help combat the reduction in muscle mass associated with getting older, especially after the age of 50.
THE EVIDENCE: A 2006 study found that drinking full-fat milk after exercise helped ensure that muscle mass was enhanced.
Whole milk contains 118mg of calcium per 100ml, which is essential for bone health as well as assisting blood-clotting.
The daily recommended intake of calcium is about 1,000mg for men and 1,200mg for women. Eating green vegetables, nuts and seeds in addition to whole milk is an effective way to achieve this.
HOW TO EAT: Whole milk can be added to porridge, cereals, tea, coffee and smoothies. Get professional advice before taking a calcium supplement – for example, taking too much can increase prostate cancer risk in men.
全脂牛奶
原因：全脂牛奶可以在老化的過程中，幫助對抗肌肉的萎縮，尤其是在50歲之後。
證據：2006年的一份研究發現，運動後飲用全脂牛奶，能幫助保證肌肉增長。全脂牛奶每100毫升含有118毫克的鈣，鈣是骨骼健康的要素，也能幫助血液凝結。每日的鈣質建議攝取量，男性為1000毫克，女性為1200毫克。食用綠色蔬菜、堅果及種子，是除了全脂牛奶以外，能達到有效攝取鈣質的方式。
如何攝取：全脂牛奶可以加在燕麥粥、麥片、茶、咖啡或是奶昔。攝取鈣片前請取得醫師的專業建議，例如說，男性過度攝取鈣片會提高罹患攝護腺癌的風險。
CHICKEN
WHY? This is a great source of protein – one 200g skinless breast provides 60g. Helps contribute to effective weight-management and muscle-building.
THE EVIDENCE: A study in 2010 revealed that a ‘moderate increase in protein’ resulted in maintenance of weight loss compared with higher-carbohydrate diets.
Chicken soup might also be able to combat the common cold. As a skinless chicken breast contains only 1g of saturated fat, it is a useful alternative to red meat.
HOW TO EAT: Cut the fat content by removing the skin (breast is 17 per cent fat with skin on, and about two per cent without). The leg, even with the skin off, contains six per cent fat.
雞肉
原因：這是一個良好的蛋白質來源，200克的去皮雞胸肉能提供60克的蛋白質。幫助有效的體重管制及肌肉生長。
證據：一個在2010的研究揭露，與高碳水化合物的飲食相比，適量增加蛋白質能維持體重減輕。雞湯也許能抵抗一般的感冒。去皮雞胸肉是個很好的紅肉替代品，因它僅含有1%的飽和脂肪。
如何攝取：藉由剝去雞皮移除油脂，雞胸肉未去除雞皮時含有17%的油脂，去除後僅含有2%。至於雞腿的部位，即便剝除雞皮，仍含有6%的油脂。
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