8种“长寿食物”

时间：2022-10-21 08:01:33

（单词翻译:单击）

 1. Greens 绿色蔬菜


Greens such as spinach1, 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 cognitive2 decline.
菠菜、羽衣甘蓝、芥蓝菜、甜菜等绿叶蔬菜都是营养丰富的食物。这些富含维生素和抗氧化物的绿色蔬菜可以降低氧化压力。研究表明，每天至少吃一份绿色蔬菜可以减缓认知衰退速度。

2. Berries 浆果

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 'anthocyanins' 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.
吃早餐时可以在燕麦粥或奶昔上加一点蓝莓或树莓。蓝莓、树莓和黑莓等浆果富含花色素苷，这种色素让浆果呈现出红、蓝、紫色。一些研究指出，花色素苷是抗老化物质的来源。

3. Sardines3, anchovies4 and salmon5 沙丁鱼、凤尾鱼、三文鱼

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 arthritis6 and heart disease.
50岁以上的人吃这些高脂肪鱼特别有益健康。它们是欧米珈-3脂肪酸的绝佳来源，具有抗炎作用，可以预防关节炎和心脏病等疾病。

4. Cauliflower 花椰菜

Cauliflower is low in calories while being high in important nutrients7 like vitamin C, folate, and fiber8. Cauliflower also contains a type of plant pigment9 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 longevity10.
花椰菜的热量低，同时富含维生素C、叶酸和纤维等重要营养元素。花椰菜还含有一种名为花黄素的植物色素，具有抗炎作用。减少炎症有助于保护人体细胞不受伤害，从而能够延年益寿。

5. Tomatoes 西红柿

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.
西红柿含有能够抗氧化的番茄红素，番茄红素不仅能预防某些癌症，而且也是一种类胡萝卜素，能够保护皮肤不被晒伤。西红柿还富含钾，而钾有助于控制血压。

6. Herbal teas 花草茶

Drink herbal teas such as sage11, 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。饮用富含抗氧化物质和多酚的花草茶可以延年益寿。

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 vessels12 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减少炎症，特别有助于保护血管不受老化损伤。不过一定要吃可可含量高于70%的黑巧克力，才能获得最好的抗炎效果。

8. Legumes 豆类

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 helping13 in maintaining our brain health long-term.
菜豆、扁豆等豆类是对膳食很好的补充，因为豆类富含让人产生饱足感的蛋白质和纤维。举例来说，一杯煮扁豆含有18克蛋白质和15克纤维。豆类还富含黄酮类营养物质。最近的研究证实，黄酮类物质有助于保持大脑长期健康。

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1 spinach Dhuzr5     
n.菠菜
参考例句：
  • Eating spinach is supposed to make you strong.据说吃菠菜能使人强壮。
  • You should eat such vegetables as carrot,celery and spinach.你应该吃胡萝卜、芹菜和菠菜这类的蔬菜。
2 cognitive Uqwz0     
adj.认知的，认识的，有感知的
参考例句：
  • As children grow older,their cognitive processes become sharper.孩子们越长越大，他们的认知过程变得更为敏锐。
  • The cognitive psychologist is like the tinker who wants to know how a clock works.认知心理学者倒很像一个需要通晓钟表如何运转的钟表修理匠。
3 sardines sardines     
n. 沙丁鱼
参考例句：
  • The young of some kinds of herring are canned as sardines. 有些种类的鲱鱼幼鱼可制成罐头。
  • Sardines can be eaten fresh but are often preserved in tins. 沙丁鱼可以吃新鲜的，但常常是装听的。
4 anchovies anchovies     
n. 鯷鱼，凤尾鱼
参考例句：
  • a pizza topped with cheese and anchovies 奶酪鳀鱼比萨饼
  • Pesto, mozzarella, parma ham, sun dried tomatoes, egg, anchovies. 核桃香蒜，马苏里拉，巴马火腿，干番茄，鸡蛋，咸鱼。
5 salmon pClzB     
n.鲑，大马哈鱼，橙红色的
参考例句：
  • We saw a salmon jumping in the waterfall there.我们看见一条大马哈鱼在那边瀑布中跳跃。
  • Do you have any fresh salmon in at the moment?现在有新鲜大马哈鱼卖吗？
6 arthritis XeyyE     
n.关节炎
参考例句：
  • Rheumatoid arthritis has also been linked with the virus.风湿性关节炎也与这种病毒有关。
  • He spent three months in the hospital with acute rheumatic arthritis.他患急性风湿性关节炎，在医院住了三个月。
7 nutrients 6a1e1ed248a3ac49744c39cc962fb607     
n.（食品或化学品）营养物，营养品( nutrient的名词复数 )
参考例句：
  • a lack of essential nutrients 基本营养的缺乏
  • Nutrients are absorbed into the bloodstream. 营养素被吸收进血液。 来自《简明英汉词典》
8 fiber NzAye     
n.纤维，纤维质
参考例句：
  • The basic structural unit of yarn is the fiber.纤维是纱的基本结构单元。
  • The material must be free of fiber clumps.这种材料必须无纤维块。
9 pigment gi0yg     
n.天然色素，干粉颜料
参考例句：
  • The Romans used natural pigments on their fabrics and walls.古罗马人在织物和墙壁上使用天然颜料。
  • Who thought he might know what the skin pigment phenomenon meant.他自认为可能知道皮肤色素出现这种现象到底是怎么回事。
10 longevity C06xQ     
n.长命；长寿
参考例句：
  • Good habits promote longevity.良好的习惯能增长寿命。
  • Human longevity runs in families.人类的长寿具有家族遗传性。
11 sage sCUz2     
n.圣人，哲人；adj.贤明的，明智的
参考例句：
  • I was grateful for the old man's sage advice.我很感激那位老人贤明的忠告。
  • The sage is the instructor of a hundred ages.这位哲人是百代之师。
12 vessels fc9307c2593b522954eadb3ee6c57480     
n.血管( vessel的名词复数 )；船；容器；（具有特殊品质或接受特殊品质的）人
参考例句：
  • The river is navigable by vessels of up to 90 tons. 90 吨以下的船只可以从这条河通过。 来自《简明英汉词典》
  • All modern vessels of any size are fitted with radar installations. 所有现代化船只都有雷达装置。 来自《现代汉英综合大词典》
13 helping 2rGzDc     
n.食物的一份&adj.帮助人的，辅助的
参考例句：
  • The poor children regularly pony up for a second helping of my hamburger. 那些可怜的孩子们总是要求我把我的汉堡包再给他们一份。
  • By doing this, they may at times be helping to restore competition. 这样一来, 他在某些时候,有助于竞争的加强。

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