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Blueberries are low in fat and sodium.
藍(lán)莓的脂肪和納含量都極低
They are good sources of fiber as well as a wide
它是纖維素和多種維生素以及
variety of vitamins and minerals. Blueberries
礦物質(zhì)的重要來源
have been marketed recently as "brain berries".
藍(lán)莓被稱作 "健腦水果"
Studies done in animals have shown improved brain
動物實(shí)驗表明，與正常老鼠相比
function in rats given a daily dose of blueberries
每天服用藍(lán)莓的老鼠的
compared to normal rats. Much more work needs to be
大腦功能有了顯著的提高，但我們?nèi)孕?/div>
done before we can conclude the same effects would
做大量研究，才能確定藍(lán)莓對人體也會
occur in humans. The health properties in blueberries
產(chǎn)生相同的效果，藍(lán)莓之所以有助于健康
are derived from the antioxidant activity of the
是由于它含有花青素和類黃酮
anthocyanins, flavonoids, and proanthocyanidins,
它們在藍(lán)莓中的含量極高
which are in high concentration in the fruit.
可以起到抗氧化作用
These compounds give their blue and red colors.
正是由于有了這些物質(zhì)，藍(lán)莓才能
Antioxidants are believed to help protect the body
呈現(xiàn)藍(lán)色，和紅色，抗氧化劑可以幫助
against the damaging effects of free radicals and
身體抵御自由基和隨著年齡增長而
chronic diseases associated with the aging process
產(chǎn)生的慢性疾病對人體造成的損傷
such as cardiovascular disease and cancer.
比如心腦血管疾病和癌癥
Researchers have also found that proanthocynidins
研究表明，花青素有助于提高
may promote urinary tract health and reduce the risk
尿路功能，并且通過防止細(xì)菌
of infection by preventing bacteria from adhering to
在尿路中滋生，從而降低
the cells that line the walls of the urinary tract.
尿路感染的風(fēng)險
It should be noted that eating blueberries will not
但是我們應(yīng)該注意，食用藍(lán)莓
cure a urinary tract infection, but persons with
并不能治療尿路感染，但是患有
chronic infections may benefit from regular
慢性尿路炎癥的人
consumption of blueberries and
長期食用藍(lán)莓和越橘等水果
related fruits such as cranberries.
可以有效減輕病癥
Pomegranate is one of the heaviest advertised
石榴是目前最廣為推崇的超級食物之一
super foods right now. Many people did not know
五年前，很多人甚至還不知道
what a pomegranate looked like five years ago.
石榴到底是什么樣的
Most pomegranates on the market are in the form of
市場上的石榴大部分以果汁形式出現(xiàn)
fruit juices. Pomegranate juice contain high levels of
與其他果汁相比，石榴汁中的
antioxidants compared to other fruit juices.
抗氧化劑含量更高，抗氧化劑可以
Antioxidants fight the free radicals in the body
抑制人體內(nèi)的自由基，而自由基
that can be related to increased risk of cancer,
可以增加罹患癌癥，心臟病及其他
heart disease, and other conditions. Some studies
疾病的風(fēng)險，有研究表明
have found that consuming concentrated
每天飲用一定量的濃縮石榴汁
pomegranate juice daily may lower the risk of some
能夠有效降低罹患某些癌癥的
types of cancer, although this work is not yet
可能性，但這項研究目前還不全面
conclusive. Pomegranate has also been shown to
石榴還可以防止動脈
have antiatherogenic properties, which may help
粥樣硬化的形成，從而進(jìn)一步保護(hù)
protect the heart and arteries from damage. Also,
心臟和動脈功能
a heart benefit of concentrated pomegranate juice
濃縮石榴汁同樣可以通過防止低濃度的
may include preventing the oxidation of low
脂蛋白發(fā)生氧化來保護(hù)我們心臟
density lipoproteins, which are the LDL's and
因為低濃度脂蛋白能夠
can lead to plaque formation in the arteries.
在人體中造成血管堵塞
Tomatoes contain a powerful antioxidant, lycopene.
番茄含有一種很強(qiáng)的抗氧化劑，番茄紅素
Several studies have found that diets high in lycopene
幾項研究表明，攝入一定量的番茄紅素
may reduce the risk of cancer and heart disease.
能夠降低罹患癌癥和心臟病的風(fēng)險
The most compelling evidence so far is the role of
目前最有力的證據(jù)是，番茄能夠
tomatoes in prostate cancer prevention. Recall that
預(yù)防前列腺癌
I mentioned the issue of bioavailability earlier.
我之前提到過生物藥效率
Tomatoes provide a great example of this important
番茄是顯示這個指標(biāo)的一個
factor. Lycopene is best absorbed from processed
例證，經(jīng)過加工的番茄制品中的
tomato products because of the way that lycopene
番茄紅素的吸收效果最好
is bound to the tomato's cell structure.
因為番茄紅素與番茄的細(xì)胞結(jié)構(gòu)緊密相連
So tomato-based sauces, soups, and condiments
因此以番茄為原料的醬料，湯汁
provide the best source of lycopene in the diet.
和調(diào)料是補(bǔ)充番茄紅素的最佳來源
