五種男性食物佳品

發布日期：2014-07-01 來源：食品翻譯中心

核心提示：食補不分男女，保重何分寒暑？男人，也要對自己好一點!

1. Tomato Sauce. 番茄醬

Men who eat a lot of tomatoes, tomato sauce, or pizza smothered with the stuff may be giving themselves a hedge against prostate cancer. So say researchers at Harvard, who studied the eating habits of more than 47,000 male health professionals. They found that men who ate tomato sauce two to four times per week had a 35 percent lower risk of developing prostate cancer than men who ate none. A carotenoid called lycopene, which tomatoes contain in abundance, appeared to be responsible. But scientists were puzzled: tomato juice didn't seem to have a protective effect. Other research showed why. For best absorption, lycopene should be cooked with some kind of fat. So pizza may be just what the doctor ordered.

男性如果大量食用西紅柿、西紅柿醬或者西紅柿配料的披薩，就可以讓自己免于患上前列腺癌。在對4.7萬多名男性健康專家的飲食習慣做出研究后，哈佛大學的研究人員這樣認為。他們發現，與那些根本不吃西紅柿醬的男性相比，每周吃西紅柿醬兩到四次的男性患前列腺癌的機率要低35%。西紅柿能有這樣的功效是因為其中富含一種類胡蘿卜素――番茄紅素。而科學家們卻有了困惑：西紅柿果汁并沒有這樣的預防效果。其他的研究找到了原因所在。番茄紅素應該與某種脂肪在一起烹調才能被人體很好地吸收。因此披薩可以得到醫生們的推薦。

2. Oysters. 牡蠣

Myth has it that oysters are the food of love. Science may agree. Just two to three oysters deliver a full day's supply of zinc, a mineral critical for normal functioning of the male reproductive system. Scientists are divided over reports that sperm counts have declined over the last 50 years and that environmental factors are to blame. Nutritional deficiencies do seem to be the cause of certain cases of low testosterone. Getting adequate zinc is sometimes the answer (11 mg per day is recommended for men; more than 40 mg can pose risks). In one trial, 22 men with low testosterone levels and sperm counts were given zinc every day for 45 to 50 days. Testosterone levels and sperm counts rose.

有傳說提到牡蠣是愛的食物，這是有科學依據的。兩三只牡蠣就可以提供一天所需的鋅元素，這種礦物質對男性生殖系統功能的正常運轉有重要作用。有報告顯示，過去50年中精子總數已經減少。除去不良環境因素的影響外，科學家們認為營養缺乏的確是造成一定低睪酮現象的原因。攝取足夠的鋅正是一個解決方法（建議男性每日攝入11毫克，超過40毫克則會威脅到健康）。在一項臨床試驗中，22名睪酮水平低、精子總數少的男性每日攝入鋅元素持續45到50天以后，他們的睪酮水平提高，精子總數增加。

3. Broccoli. 花椰菜

A recent Harvard study finds that cruciferous vegetables, like broccoli, may protect against bladder cancer. It's one of the most common cancers in this country, and affects two to three times as many men as women. Scientists analyzed the diets of nearly 50,000 men and discovered that those who ate five servings or more per week of cruciferous veggies were half as likely to develop bladder cancer over a ten-year period as men who rarely ate them. And broccoli and cabbage were singled out as the most protective foods.

哈佛大學最近的一項研究發現，像椰菜那樣的十字花科蔬菜可以防治膀胱癌。在美國，膀胱癌是最常見的癌癥之一，這種癌癥的男性患者人數是女性的兩到三倍。在科學家分析了將近50,000名男性的日常飲食后發現，與很少食用十字花科蔬菜的男性相比，那些每周食用五次或者更多次數的男性在十年間患上膀胱癌的機率要少了一半。而這類蔬菜中，椰菜和卷心菜被選為最有預防療效的食物。

4. Peanut Butter. 花生醬

If you want a healthy heart, spread your morning toast with peanut butter. Heart disease is the leading killer of men and women, but men fall victim at an earlier age. Researchers from Pennsylvania State University compared the cholesterol-lowering effect of the American Heart Association's Step II Diet with a higher-fat diet based on peanuts. The AHA plan included more carbohydrates. The peanut regimen was 36 percent fat. After 24 days both diets lowered "bad" LDL cholesterol. But the peanut plan also caused a drop in blood fats called triglycerides and did not decrease HDL, the "good" cholesterol. The AHA diet raised levels of triglycerides and lowered levels of HDL.

"Peanut butter is a little higher in fat," says Penny Kris-Etherton, Ph.D., the lead author of the Penn State study. "But it's the type that's good for you -- monounsaturated fat." Researchers have predicted that the peanut diet could reduce heart-disease risk even more than could the AHA diet. Just don't go nutty plastering on the tasty spread, since it is high in calories.

如果想擁有一顆健康的心臟，就請在早餐吐司上涂抹花生醬。心臟病是男性和女性共同的頭號殺手，但男性比女性患上心臟病的年紀要輕。賓夕法尼亞州立大學的研究人員對比了美國心臟協會（AHA）的“步驟二飲食”和一份以花生為主、脂肪更高的食譜，比較它們降低膽固醇的效果。AHA計劃飲食中含有更多的碳水化合物。花生為主的食譜中所含脂肪比率達36%。二十四天后，兩種飲食方式都降低了低密度脂蛋白（LDL）“有害的”膽固醇含量。其中，花生為主的食譜降低了血液中的脂肪――甘油三酯脂蛋白，同時并沒有減少高密度脂蛋白（HDL）這種“有益的”膽固醇。而AHA飲食則提高了血液中甘油三酯脂蛋白的水平，同時又降低了HDL的水平。

“花生醬的脂肪含量稍微高點，”賓夕法尼亞大學該項研究的領頭人彭妮•克里斯－埃瑟頓Penny Kris-Etherton博士這樣說，“但這種脂肪是不飽和脂肪酸，對人體有好處。”研究人員已經預測，與AHA推薦飲食相比，花生食譜在降低心臟病發病機率上更有效。既然卡路里熱量高，那么就不要在已經涂有花生醬的美味面包上再加堅果了。

5. Watermelon. 西瓜

Until the age of 55, more men suffer from high blood pressure than do women. Research suggests that foods rich in potassium can reduce the risk of high blood pressure and stroke. The evidence is so convincing that the Food and Drug Administration recently allowed food labels to bear a health claim about the connection between potassium-rich foods and blood pressure. "There isn't a dietary requirement for potassium," says Kathleen Cappellano, nutrition-information manager at Tufts University in Boston. "But a good goal is about 2000 milligrams or more a day." Watermelon, a rich source of this mineral, has more potassium -- 664 mg -- in one large slice than the amount found in a banana or a cup of orange juice. So cut yourself another slice and enjoy the taste of summer.

直到55歲以前，高血壓的男性患者比女性患者都要多。研究顯示，富含鉀的食物能減少高血壓和中風對健康的威脅。食品和藥物管理局最近允許了在食品標簽的健康聲稱上標出富含鉀的食品有益于血壓健康，這更證實了以上結論。“攝入鉀沒有什么飲食要求，”波士頓塔夫斯大學的營養信息負責人凱瑟琳•卡佩拉諾Kathleen Cappellano說，“但一天最好是大約2000毫克以上。”西瓜里含有豐富的鉀元素，在一大塊切好的西瓜中含鉀664毫克，比同等重量的香蕉或者橙汁的鉀含量都要高。還等什么？為自己再切塊西瓜，享受這夏天的美味吧。