双语盘点：十种食物为你健康保驾护航(组图)

http://www.sina.com.cn 2009年12月30日 09:44   国际在线 Almonds

　　Almonds

　　Heart-healthy almonds boast immune-boostingantioxidant vitamin E, which can reduce your chance of catching coldsand developing respiratory infections. You’ll need more than a servingof almonds for your daily dose though, so try fortified cereals,sunflower seeds, turnip greens and wheat germ, too.  　　杏仁

　　有益心脏的杏仁富含能够增强免疫力的抗氧化剂维他命E，而维他命E可以降低你得感冒和患呼吸道感染的几率。为了保证每天的维他命E摄入量，只吃那么点儿杏仁还不够，因此你可以尝试食用强化谷物、葵花籽、萝卜叶和麦芽。注：杏仁有微毒，食用时应先脱毒。成人每日摄入量不超过十粒。

Mushrooms

　　Mushrooms

　　Mushrooms used to get overlooked as a healthfood, but they possess two big weapons you need this flu season:selenium, which helps white blood cells produce cytokines that clearsickness, and beta glucan, an antimicrobial type of fiber, which helps activate “superhero” cells that find and destroy infections。

　　蘑菇

　　蘑菇是一种健康食物，但过去一直被人们所忽视。它们拥有你在这个流感季节所需的两个重要“武器”：硒——它能够帮助白血球产生消灭疾病的细胞因子；β- 葡聚糖——一种抗菌型纤维，能够帮助激活“超级英雄”细胞，使这些细胞发现并破坏感染。

Tea

　　Tea

　　Researchers at Harvard University found that drinking five cups of black tea a day quadrupled the body’s immune defense system after two weeks, probably because of theanine. Tea also contains catechins, including EGCG, which act like a cleanup crew against free radicals。

　　茶

　　哈佛大学的研究人员发现，每天喝五杯红茶，两星期后身体的免疫防御系统会增强四倍，这可能是茶氨酸的功劳。茶还含有儿茶酚(益多酚便是其中之一)，这种物质会像一支清理大军一样消除自由基。Yogurt

　　Yogurt

　　The digestive tract is one of your biggestimmune organs, so keep disease-causing germs out with probiotics andprebiotics, found in naturally fermented foods like yogurt.  

　　酸奶

　　消化道是最大的免疫组织所在器官之一，摄入酸奶等天然发酵食品中含有的益生菌和益生素，可以防止致病细菌的侵入。

Wild-caught salmon

　　Wild-caught salmon

　　In a recent study, participants with the lowest levels of vitamin D were about 40 percent more likely to have a respiratory infection than those with higher levels of vitamin D. Increase your intake with salmon, a 3.5-ounce serving provides 360 IU。

　　野生鲑鱼

　　在最近的一项研究中，与体内维他命D 含量较高的参与者相比，体内维他命D 含量最低的参与者患呼吸道感染的可能性大约要高40%。增加你每天鲑鱼的摄取量吧，一份3.5 盎司的鲑鱼能够提供360IU 维生素D。

Fresh garlic

　　Fresh garlic

　　Strong smelling foods like garlic can stink outsickness thanks to the phytochemical allicin, an antimicrobialcompound. A British study found that people taking allicin supplementssuffered 46 percent fewer colds and recovered faster from the ones theydid get。

　　新鲜大蒜

　　像大蒜这样味道冲的食物能够“熏跑”疾病，这主要是因为它们含有一种抗菌化合物——植物化学蒜素。英国一项研究发现，食用可补充蒜素的食物的人患感冒的几率要低46%，而且能更快地从感冒中恢复。

Sweet potato

　　Sweet potato

　　Beta-carotene improves your body’s defenses.It’s instrumental in the growth and development of immune system cellsand helps neutralize harmful toxins. Sweet potatoes and other orangefoods like carrots, pumpkin, egg yolks and cantaloupe are top sources。

　　甘薯

　　β- 胡萝卜素可以增强身体的抵抗力。它有助于免疫系统细胞的生长发育，帮助抑制有害毒素。甘薯和其他橙色食物——如胡萝卜、南瓜、蛋黄和甜瓜——都含有非常丰富的β- 胡萝卜素。Dark chocolate

　　Dark chocolate

　　Nutrition experts agree that dark chocolatedeserves a place in healthy diets. High doses of cocoa support T-helpercells, which increase the immune system’s ability to defend againstinfection。

　　黑巧克力

　　营养专家们认可黑巧克力在健康饮食中占据一席之地。大剂量的可可能够维持辅助型T 细胞活性，从而提高免疫系统抵御感染的能力。

Strawberries

　　Strawberries

　　Even though vitamin C-rich foods are probablythe first thing you think of when you feel a cold coming, theillness-preventing power of the antioxidant is debatable. Some studiesshow it can reduce the intensity and duration of cold and flu, so it’sworth a try. One cup of strawberries provides 160 percent of your dailyneeds.  

　　草莓

　　虽然感到要降温时你第一个想到的是富含维他命C 的食物，不过，抗氧化剂预防疾病的能力仍旧是无可辩驳的。一些研究显示抗氧化剂可以降低感冒和流感的严重程度和持续时间，所以值得一试。一杯草莓能够提供你每日所需的160% 的抗氧化剂。

Oysters

　　Oysters

　　Zinc is critical for the immune system – it rallies

　　white blood cells, to attack bacteria and viruses like a flu or cold.One medium oyster provides nearly all of the zinc you need for a day.  

　　牡蛎

　　锌对免疫系统至关重要——它可以促进白细胞生长，消灭可导致流感或感冒等疾病的细菌和病毒。一个中等大小的牡蛎几乎可以提供给你一天所需的所有锌。

　　1. antimicrobial: 抗微生物的，抗菌的。

　　2. respiratory  a . 呼吸的。

　　3. IU: 国际单位。

　　4. quadruple  a . 四倍的。

　　5. EGCG (epigallocatechingallate)：表没食子儿茶酚没食子酸，俗称益多酚，是一种儿茶酚(catechin，也译作儿茶素)，在绿茶中的含量最为丰富。儿茶酚主要分为四种：EC(表儿茶酚)、EGC (表没食子儿茶酚)、ECG (表儿茶酚没食子酸)和EGCG。  

　　6. rally  v . 重整(溃散的队伍等)；重新振作；恢复(健康等)。

　　7. cantaloupe  n . (类似罗马甜瓜的)甜瓜。

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