7种美食让你越吃越年轻

　　1. 健脑小能手：蓝莓

　　This fruit may help you snap back. “Blueberries’ high flavonoid content has been found to help short- and long-term memory”. Remember to add a handful to a bowl of oatmeal or cereal.

　　这种水果能够帮助你精力回归。蓝莓中富含的黄酮类物质被发现有助于提高短期和长期记忆。记得加一把燕麦粥或者麦片到碗里。

　　2. Skin Saver: Grapes

　　2. 皮肤救星：葡萄

　　The skin of red grapes contains resveratrol, an anti-inflammatory that helps keep your skin looking good. Grotto¹ says that several studies have shown that resveratrol can help protect you from UV radiation damage that may lead to skin cancer, too.

　　葡萄皮中的含抗炎作用的白藜芦醇，它能使你的皮肤变得更好。格罗泰说，白藜芦醇也能够保护你免受紫外线的伤害，这些紫外线可能引起皮肤癌。

　　3. Belly² Fat Buster: Barley³

　　3. 腹部赘肉终结者：大麦

　　Shed it by eating more whole grains like barley or amaranth (which, like quinoa, is a great source of protein). A Tufts University study found that people who ate diets rich in whole grains and limited refined grains had 10% less abdominal⁴ fat than those who didn’t eat this way.

　　多吃五谷杂粮，如大麦或者苋属植物的籽（其中，像藜麦，蛋白质的重要来源）能够减脂。塔夫斯大学的一项研究发现，那些饮食富含全谷物并只有少量精制谷物的人的腹部脂肪比那些不吃这些的人要少10%。

　　4. Cancer Fighter: Black Beans

　　4. 抗癌斗士：黑豆

　　To help protect against colon⁵ and prostate cancer, you may want to up your legume intake⁶. Dried beans, peas, and lentils are packed with dietary fiber⁷, which helps speeds waste through the gut⁸, wiping out any carcinogens that may have built up there. What's more: beans are a rich source of folate, which helps repair damaged cells.

　　为了预防结肠癌和前列腺癌，你可能需要豆类摄入量。干豆，豌豆和小扁豆都富含膳食纤维，能够帮助你加速肠道畅通，代谢一些积存已久的致癌物质。另外，豆类富含叶酸，这有助于修复受损细胞。

　　5. Cholesterol⁹ Conqueror¹⁰: Flaxseeds

　　5. 胆固醇征服者：亚麻籽

　　Flaxseeds are a great source of omega-3 fatty acids, which help decrease inflammation and fight plaque¹¹ buildup. Flaxseeds also contain two other components¹² that target LDL cholesterol specifically: lignans and soluble¹³ fiber, the kind that rids your body of cholesterol.

　　亚麻籽中Omega-3（亚麻酸）含量很高，它能够减少炎症和化解斑块的形成。亚麻籽中也包含两种特别针对低密度脂蛋白胆固醇的物质：木酚素和可溶性纤维，这两种物质能够降低你体内的胆固醇。

　　6. Fiber Find: Apples

　　6. 纤维供应者：苹果

　　This fruit packs a lot of pectin, a soluble fiber that helps prevent cholesterol buildup in blood vessels¹⁴, reducing the risk of heart disease. Plus, their insoluble fiber helps keep your digestive system going strong. “But don’t peel your apple—two-thirds of the fiber and lots of antioxidants are found in the skin,” says Grotto.

　　这种水果富含大量的果胶，这种可溶性纤维能够防止胆固醇在血管中的堆积，降低心脏病的风险。另外，它含有的不可溶性纤维有利于保障消化系统的健康。“但是不要削皮，有三分之二的纤维和大量的抗氧化剂在果皮中，”格罗泰说。

　　7. Pre-Workout Fuel: Oat

　　7. 运动前的加油站：燕麦

　　Exercise is key to staying young, and this super food will power you through your gym sessions. In a study published in the journal Metabolism¹⁵, test subjects who consumed rolled oats 45 minutes before exercising had a significant performance advantage over subjects who had puffed¹⁶ rice or water.

　　运动是保持年轻的关键，这种超级食物能够为你的健身房训练提供能量。据发表在《新陈代谢》杂志上的一篇研究显示，在训练前45分钟吃燕麦片的受试者比那些只吃米饭和水的人的训练效果更显著。

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