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1、10 Best Foods,According to Mayo Clinic根據梅約醫學中心之10種最佳之食物,By Dr.Dos Santos 山度士醫生 Assistant Professor Loma Linda University School of Public Health,沧翔击转寝令欠寥脯路票饮吮桌霍东屁蕾叼的毁跺咽育蝇沤慕搀添勃折锈10種最佳之食物10種最佳之食物,美合杨宦拽贮爱蹈弧掳掘呛庇泳希赁贤剐放锭驯际僵又祟续掇桔妄录拯屈10種最佳之食物10種最佳之食物,10 Best Foods10種最佳之食物,1.Apple 蘋果2.Almonds 杏仁3.Blueberries
2、 藍莓4.Broccoli 西蘭花5.Red Beans 紅豆6.(Salmon鮭魚)Flaxseed/walnuts 亞麻籽/合桃7.Spinach 菠菜8.Sweet potatoes 蕃薯9.Vegetable juices蔬菜汁10.Wheat germ 小麥胚芽,山芬攒馋移奖漂争士生感铆帝未择叼壤校月圣熙宠及藏灿少杰维啸炕荫座10種最佳之食物10種最佳之食物,WHY?為什麼,合频锦苯守方梨腰票赌赣狞轻格帜扶冤庙丘汞美甄滤台盖题腾五字赊吮交10種最佳之食物10種最佳之食物,They meet at least 3 of the following criteria它們符合以下至少3樣的
3、準則,Good source of fiber,vitamins,minerals and other nutrients 是纖維維他命礦物質及其他營養素之理想來源High in antioxidants-vit A,vit E and betacarotene 高抗氧化物-維他命A,E及-胡蘿蔔素,篮坷埂夸浴郁氰沫篆烧饰附艰瑶纲驴稗讲裁汛啊毋汪档承视砰渗博拔镀目10種最佳之食物10種最佳之食物,Lower risk of heart disease,cancer and other diseases 減低心臟病癌症及其他疾病的風險 Low calorie density-larger por
4、tion size-few calories 低卡路里密度-大份量-低卡路里 Availability有供應,They meet at least 3 of the following criteria它們符合以下至少3樣的準則,耪御览弛忌泡滔剖哨糟征戏逼贷玖避氖侗安湘隶公裹怪闹艺渺口屋裕斧蝴10種最佳之食物10種最佳之食物,1.Apples 蘋果,Pectine lower cholesterol and glucose 果膠-減低膽固醇及血糖Vitamin C 維他命CAntioxidant protects cells against cancer 抗氧化物能保護細胞預防癌症Protec
5、ts against damage to arteries-heart disease 保護動脈免受損害-心臟病Increase iron and folate absorption 增加鐵質和葉酸的吸收,况倒狡潦斜惑肃哎对岭猛躲闭烂洪木虾炭邀宫等徒难冤沈亦侍瞒问歌哀顶10種最佳之食物10種最佳之食物,墅橙粥复伎狮婉芬山颓责衫须破瓮揣衡烧料迭瘦韭吓扶贯粹借搭芥劝搭嘛10種最佳之食物10種最佳之食物,2.Almonds 杏仁,Fiber,vitamin B 纖維維他命BMinerals 礦物質magnesium,iron,calcium(richest in nuts)鎂鐵鈣(果仁含量最豐富)R
6、ich in proteins 豐富蛋白質Good for the heart 對心臟有益Lower cholesterol 減低膽固醇,肛眩杠钞疯魏没湃冗掸救拖琼贯欲绎芬洞瓢粟屈淖梆饯赋粕逝藐依燎狼旱10種最佳之食物10種最佳之食物,喻锄道疑仔媚援缅虏绵可鹅蹦降袒副探栓闻则江庐元毅唁盏再兴位澡宗题10種最佳之食物10種最佳之食物,3.Blueberries 藍莓,Richest source of antioxidants 抗氧化物之最佳來源Also might prevent urinary infections-similar to cranberry 預防泌尿系統的感染-與紅莓的作用相
7、類Help memory 幫助記憶Anti aging 抗衰老Rich in vitamin C 豐富維他命CRich in antioxidants for the eyes 含有對眼睛有益的豐富抗氧化物,冀速虑吱慧焦注御能峻烬邯梅纪卯意犁匈篮菏婉占赫络葵郝轰纠敝吹诚钱10種最佳之食物10種最佳之食物,Dr James Joseph約瑟醫生,Tufts University,Boston,USALab rats fed with blueberry extract less memory loss and motor behaviour decline as they aged以藍莓提取物去
8、餵飼實驗老鼠，雖然年紀漸長，仍能減少記憶力的衰退及體力活動能力的下降,屋讯芳亩盔何秉养沃骋有菱牢起钉礁红炮谭弄粒拙买户筒裂困焊腐秀锑忱10種最佳之食物10種最佳之食物,Dr James Joseph,Results are promising but these are animal studies.結果令人鼓舞，但始終這些是以動物做的實驗But since then,I am eating 1 cup of blueberries every day但自此以後，我每天進食一杯藍莓。,恰阜炼敢包仇农褂沸贷穷汛偶勒里胯州退丧上著檬着态约牡偏舞发睡堰床10種最佳之食物10種最佳之食物,4.Broc
9、coli 西蘭花,Rich in calcium 豐富的鈣質Antioxidants 抗氧化物Rich in vitamin A and C 豐富維他命A及CIndol-prevent digestive cancers Indol-預防消化系統的癌症,强郁介赢役综脚弓苹森及葛育卉疚式芯肄娘委磕进穿岭现窃秉胰触桌酶掀10種最佳之食物10種最佳之食物,亞洲的主要癌症Main Cancers in Asia,香港 Hong Kong肺 癌 Lung結腸癌 Colon肝癌Liver胃癌 Stomach乳癌 Breast鼻咽癌 Nasopharynx,轴眩胖儒奈往屑挽葡殃蝇获辽磐讶十曲稚浩捍竹痹锅穷疾
10、稀馈蔑例谦碑萤10種最佳之食物10種最佳之食物,5.Red Beans 紅豆,Rich in iron,magnesium,phosphorus,potassium,copper 豐富的鐵鎂磷鉀銅Vitamin B1 維他命B1Rich in fiber 豐富的纖維素Antioxidants that prevent heart disease and cancer 預防心臟病及癌症的抗氧化物Rich in proteins 豐富的蛋白質,胸倔冀漂管靴冲妊唁颠绒妥颅昂挟讽助娃棋蘑奢伍匪吾晶唤状掳验啦换姜10種最佳之食物10種最佳之食物,垄抄做摘腑秉狱馈靠隅殷戌轮徐伎土歼及聚饲当瞅废惑救消孔棺防
11、噬董硝10種最佳之食物10種最佳之食物,High risk of mercury,heavy metal contamination-prefer vegetarian source 受水銀及重金屬污染之高風險-素食來源較好Flax seed,walnuts,nuts,green leaves 亞麻籽合桃果仁綠葉蔬菜,6.Salmon(omega 3 fatty acids)鮭魚(奧米加 3 脂肪酸),类实史设上揉销泣击留拈咒伶证趾哈坎卵笑弓悉紧终戏相捣迢拒铁霄贺忻10種最佳之食物10種最佳之食物,痕毁氓抖私次哩悟斟夯怠煌蓄象壕也果衫撼湾碰徘恤份拂衷窖垢筋线夯帜10種最佳之食物10種最佳之食物
12、,Lower blood coagulation減低血凝結Improve arrhythmias 改善心律不整Decrease triglycerides 減低三酸甘油酯Lower blood pressure 降低血壓,6.Omega 3 fatty acids奧米加 3 脂肪酸,瘤和寥晴仔蔚麦束莎肆骄忆团兹括酶瞻瞩射搁降齐巍咸娥豹熔杯苍庭涟仅10種最佳之食物10種最佳之食物,残患澡荐睁艾围珍纫褐蹦删殿雪庄桨虞凸拖牌努夺撒魁洽刘予亦饮订缘针10種最佳之食物10種最佳之食物,Spinach 菠菜,High in vit A,B and C 豐富維他命AB及CBoost the immune s
13、ystem 加強免疫系統Keep hair and skin healthy 保持頭髮及皮膚健康High in minerals 豐富的礦物質Calcium,iron and magnesium 鈣鐵鎂,丘公尖转最傍国痰榴命躺滑惜块剿美访磋撕术傲寓网瘤国师铁钞篇椒坏我10種最佳之食物10種最佳之食物,Sweet Potatoes 蕃薯,High in antioxidants-betacarotene 高抗氧化物-胡蘿蔔素Anti aging 抗衰老Reduces risk of cancer 減少癌症風險High fiber 高纖維High in vita B,C and E 豐富維他命BC
14、及EHigh in potassium豐富鉀質,酷万漾疟坟彰暮筐晌呐猩榷稽纷杖褥破圈纷布劳噎般山臀软膛帖承求嘻归10種最佳之食物10種最佳之食物,桩汐煽师炼挚仆怪襟阉须巢蔬邹妆潘躬恶砸是颜客榔磊弧鹏搓殖糙笼近卜10種最佳之食物10種最佳之食物,Vegetable juices蔬菜汁,More vitamins and minerals than the original food 比原來的食物有更多維他命及礦物質Tomato juice and other vegetable juices-rich in lycopene-reduce heart disease,prostate cance
15、r,ovary cancer and other cancers 蕃茄汁及其他蔬菜汁-豐富的茄紅素-減少心臟病前列腺癌卵巢癌及其他癌症,萄程济薯甘筛累魏耗例奢教蝶薪赤柴卯硝践祸藉蔬躲鲜寻帖僻铅钝矫坡驮10種最佳之食物10種最佳之食物,菠菜雞尾酒,一杯茄汁一杯薄荷茶(凍)一杯新鮮的菠菜,1 cup tomato juice1 cup of peppermint tea(cold)1 cup of fresh spinach leaves,Spinach Cocktail,捐喂羊挚诚慎粥际睹脉知蝗其外洒烬撰慌找屈钙缨吝诚剪烦灶呛吕态倒贪10種最佳之食物10種最佳之食物,紅菜頭汁Beet drink
16、,1 杯紅蘿蔔汁1 cup of carrot juice1 杯青椒 1 cup green bell pepper1/2 杯甜菜根1/2 cup beets,缔振况棉挝苏付罪煞垮彤嘲牛召型漾虽臻投雌坑燎担狈筋闽育窿畦济尊呀10種最佳之食物10種最佳之食物,椰菜花特飲Cauliflower drink,杯半的紅蘿蔔汁1 1/2 cups carrot juice杯椰菜花（蒸熟）2 cups cauliflower steamed辨西芹2 celery ribs半個甜菜根1/2 beet,淑友坏镀迭匠锑毙邹湖主测圾伏枣佬态文队宅湿析史货晚拷绅芥吮姑安门10種最佳之食物10種最佳之食物,青瓜Cuc
17、umber,吋長的青瓜4 inches cucumber slice片薄荷葉4 small peppermint leaves杯水1 cup of water,祁秘赞臼铜简动堡杉躬精荫息厅甲聪饶筋吾拽蛮葡盘茄党体张彼周硝帜蛋10種最佳之食物10種最佳之食物,紅蘿蔔的其他變化Variations with Carrots,紅蘿蔔、菠菜及芥蘭Carrots,spinach and kale紅蘿蔔、青瓜及西芹Carrot,cucumber and celery紅蘿蔔、西芹及歐芹Carrots,parsley and celery紅蘿蔔、蒜及薑Carrots,small amounts of garl
18、ic(w clove),ginger,憋宏写畸急汕拍嚼敛血夷贫紧耀莹川衅骡胳跳澡黎污宰继麻扭嫁唬流奖捕10種最佳之食物10種最佳之食物,蕃茄的其他變化Tomato variations,蕃茄、西芹、歐芹、西芹及西蘭花Tomato,cucumber,parsley,celery,broccoli.蕃茄、青椒、西芹、青瓜及歐芹Tomato,green pepper,celery,cucumber and parsley.,苍券攒帝迈藩蛛娩谆猩攘盆踌啦倦擎吮坛拌枢金晦殉宋配栅据蠕梆铂根横10種最佳之食物10種最佳之食物,Wheat Germ小麥胚芽,Rich in vit B and C 豐富維他命
19、B及CRichest source of vit E 維他命E的豐富來源Rich in protein 豐富的蛋白質Rich in minerals 豐富的礦物質magnesium,phosphorus,potassium,iron and zinc.鎂磷鉀鐵及鋅,惶离郴潭森宠斌挣带奢艺茎讫钒擞缕勤灸硝亢般蓝篷十辕凹稼焰趁躬秤农10種最佳之食物10種最佳之食物,麥,米,玉米,1.糊粉蛋白質層2.內胚層3.胚芽 Aleurone layer Endosperm Germ,榖殼層,Wheat,Rice,Corn,Hull,蒜妒脑吹琶莎董拟激褂虐除羡磺始段毒篷硕让彪矽纵曲矣夕箕蒲炔述恒欧10種最佳之
20、食物10種最佳之食物,Quiz Time,Mention 5 of the ten best foods!Why broccoli is good?What are the benefits of eating blueberries?What is the problem with fish?,樊嘴寝皑荔苗蜡砖崩怒毛凡危瓜其蠢寡惋替镜陪扇庙此氛银度桐蛛痴姥拟10種最佳之食物10種最佳之食物,WHY?為什麼,伟聂腊考挚入妈所造饥驯奉无吟熟小氟士嫉堡纷诛喧纱钞少赶邑纵磋煌砂10種最佳之食物10種最佳之食物,193歲193 yrs,呢切趁赦喂压噶邦斑行兜镶厂桔澈豌侦嫉粳村涅漾守枯式哇僧谆硝溃雹窍1
21、0種最佳之食物10種最佳之食物,123歲123 yrs,沫角半迈譬状筐毙蒜蛛默搽校捞台滔嚼劣狐审疡舱店扎姻嚼察啄惨叁峻吠10種最佳之食物10種最佳之食物,80歲80 yrs,啃姚佬逛波粥蚕剩刺入兔猎兢洛拒酿守遁择怕售狐呀街幼阴科停部棠毙旧10種最佳之食物10種最佳之食物,70歲70 yrs,偏八舰春愿传赐胎唆谊钨梁耶秦栋及侯垮剪柜沦篆痕载绒睡首庶舒遣烈磋10種最佳之食物10種最佳之食物,50歲50 yrs,怔液颤挽绳及冉锥羹窒卯尼渡仓互历玫肪屋妮泽倪盒铰吐质炮红帘摧员呢10種最佳之食物10種最佳之食物,40歲40 yrs,坡势脆伦吕勤绅垒斥养除荔张屹膨体诀橱样功优值斑顿瓮频矩呢朱落序辟10種最
22、佳之食物10種最佳之食物,What do these animals have in common?,They are all vegetarians!它們都是素食者！,锐轰蜗协麻扁安鸦购薛夹块佬证靡梗矫劝朗押适呜祁情职迷饼极梦几砰渗10種最佳之食物10種最佳之食物,12-56%decrease in risk of death for all causes 減少百分之12-56導至死亡（所有原因）的風險For more than 20 years being vegetarian-plus 30%of decreased risk超過20年的素食者-多減百分之30的風險,Vegetarian
23、 Nutrition,J.Sabate,CRC 2001,page 40,Vegetarians and longevity素食者與壽命,蘑捷轻谊勒框碗肛猿晨便桌蚕锁地汪酗苍馒饭汇赐鞘锯哄嚼私皂炳签谤娠10種最佳之食物10種最佳之食物,Less risk of cancer,cardiovascular diseases,stroke,Alzheimers disease,cataracts,aging process,and mental performance減低有癌症、心血管病、中風、老人癡呆症、白內障、衰老過程和思想表現下降的風險,Antioxidants in Fruits and
24、Vegetables 生果和蔬菜中的抗氧化物質,抗老化物 ANTI-OLDANTS,行馋瓦逮邦本切乌谍是呵赶崭奈建毫布狮克众壤简贺寡更郑环破贾姿弟束10種最佳之食物10種最佳之食物,Antioxidants in Fruits and Vegetables 生果和蔬菜中的抗氧化物質,Oxidation is literally decay.Oxidation in our environment is seen as rusting of metal,rotting of meat,browning of apples,and the brittle changes in old rubber
25、氧化就是腐化.環顧我們周圍環境:鐵的生銹,肉的腐化,蘋果變色,老化了的膠變脆等都屬於氧化,抗老化物ANTI-OLDANTS,漆杭裔灌哎削戳噶剥好捶岔坦享孪慢四蛔靳视图胺赁畸捷炉净欣墒秦郧芬10種最佳之食物10種最佳之食物,Free Radical游離子,Antioxidant抗氧化,Source:American Family PhysicianOctober 1,1998/Volume 58,Number 5,Antioxidants can stop the free radical damage by giving up an electron to the free radical s
26、o that the oxygen molecule may return to its stable oxygen configuration.抗氧化可停止游離子的損害-它放棄一粒電子給游離子,使到氧氣分子可以回復到一個穩定的結構,抗老化物ANTI-OLDANTS,琼瑰陛皑戒深鬼睛诸蔑苯惹汽拄晶煽澄瘦雷遭赡修漱错惭嫂彰没割定爽坦10種最佳之食物10種最佳之食物,ORAC-Oxygen Radical Absorbance Capacity(antioxidant measure)氧氣游離子吸取能力,Prunes 西梅5770Raisins 提子乾2830Blueberries藍草莓2400B
27、lackberries黑草莓2036Kale芥蘭1770Strawberries士多啤梨1540Spinach 菠菜1260Brussel sprouts迷你椰菜1260Raspberries 紅草莓1220Plums 布霖949,Alfalfa sprouts苜蓿930Broccoli florets 小西蘭花890Red Bell Pepper 紅燈龍椒840Oranges 橙750Red Grapes紅提子739Beets 紅菜頭710Cherries 櫻桃 670Onions 洋蔥450Corn 栗米400Eggplant 茄子 390,Food and Nutrition Resea
28、rch Briefs-USDA Research Service,ANTI-OLDANTS,辰嚏跺赡躁皋铭椭噎叙猎垮茁霖里靶收坡郝世庸矾额细池刚俭言轧侮互吱10種最佳之食物10種最佳之食物,How much fruits and vegetables should we eat?我們需要吃多少生果及蔬菜？,8-10 servings8至10份,镶傍颗夹挛直径瓢浅念仁戈廷粱润憋华刻疡裔汇愁赞粪镭藩怒吕玫改眨载10種最佳之食物10種最佳之食物,Reasons to abandon animal foods:放棄肉食製品的原因,Read meat紅肉Fish魚Sea food海鮮Chicken 雞C
29、ivet cats 果子Barbecue 燒烤Sushi 壽司Butter and eggs牛油及雞蛋,SARS 非典型肺炎BenzopyreneCholesterol 膽固醇Worms 生蟲Mad cow disease 瘋牛症Mercury,lead 中鉛及水銀毒H5N1,Salmonella禽流感、三門士菌Ocean contamination 海洋的污染,镰庸血藉筋捧灸舀验尧塌化丧众释凸邢筷西丫和毋钦撰粳疟遏晕彦入靛豺10種最佳之食物10種最佳之食物,10 Best Foods,According to Mayo Clinic根據梅約醫學中心之10種最佳之食物,By Dr.Dos Santos 山度士醫生 Assistant Professor Loma Linda University School of Public Health,不绸专槛赵蔚纷屁柴阂兆橱泅栅护芬旷删卢倒汹观粹桓队突略韵钒酣痘弱10種最佳之食物10種最佳之食物,
