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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,10 Best Foods10種最佳之食物,1.Apple 蘋果2.Almonds 杏仁3.Blueberries 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
2、.Vegetable juices蔬菜汁10.Wheat germ 小麥胚芽,WHY?為什麼,They meet at least 3 of the following criteria它們符合以下至少3樣的準則,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,Lower risk of heart disease,cancer and other
3、diseases 減低心臟病癌症及其他疾病的風險 Low calorie density-larger portion 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,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
4、Protects 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,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)Rich in proteins 豐富蛋白質Good for the heart 對心臟有益Lower cholesterol 減低膽固醇,3.Blueberries 藍莓,Riches
5、t 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,Dr James Joseph約瑟醫生,Tufts University,Boston,USALab rats fed with blueberry extract les
6、s memory loss and motor behaviour decline as they aged以藍莓提取物去餵飼實驗老鼠，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,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。,4.Broccoli 西蘭花,Rich in calcium 豐富的鈣質Antioxi
7、dants 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,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,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A
8、ntioxidants 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,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),Lower blood coagulation減低血凝結Im
9、prove 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,Spinach 菠菜,High in vit A,B and C 豐富維他命AB及CBoost the immune system 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,Sweet Potatoes 蕃薯,High in a
10、ntioxidants-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及EHigh in potassium豐富鉀質,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 hear
11、t disease,prostate cancer,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,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,紅菜頭汁Beet drink,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
12、beets,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,青瓜Cucumber,吋長的青瓜4 inches cucumber slice片薄荷葉4 small peppermint leaves杯水1 cup of water,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 an
13、d celery紅蘿蔔、西芹及歐芹Carrots,parsley and celery紅蘿蔔、蒜及薑Carrots,small amounts of garlic(w clove),ginger,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.,Wheat Germ小麥胚芽,Rich in vit B and C 豐富維他命B及CRichest source o
14、f 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,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,Quiz Time,Mention 5 of the ten best foods!Why broccoli is good?What are the benefits of eating blueberries
15、?What is the problem with fish?,WHY?為什麼,193歲193 yrs,123歲123 yrs,80歲80 yrs,70歲70 yrs,50歲50 yrs,40歲40 yrs,What do these animals have in common?,They are all vegetarians!它們都是素食者！,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 dec
16、reased risk超過20年的素食者-多減百分之30的風險,Vegetarian Nutrition,J.Sabate,CRC 2001,page 40,Vegetarians and longevity素食者與壽命,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 Vegetab
17、les 生果和蔬菜中的抗氧化物質,抗老化物 ANTI-OLDANTS,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-OL
18、DANTS,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 so 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
19、以回復到一個穩定的結構,抗老化物ANTI-OLDANTS,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2400Blackberries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
20、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 Research Briefs-USDA Research Service,ANTI-OLDANTS,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,Reasons to abandon animal food
21、s:放棄肉食製品的原因,Read meat紅肉Fish魚Sea food海鮮Chicken 雞Civet 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,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,
