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15种增强免疫力的食物

jarade

于2010-11-21 19:49:10翻译 | 已有748人浏览

此文介绍了可以增强免疫力的15种食物,对于现在都市中那些压力大,饮食失衡的人有帮助。

Tags:饮食 | 免疫力
15 Immune Boosting Foods

15种增强免疫力的食物

Elderberry

莲灰

An old folk remedy, extract from these dark berries appears to block flu viruses in test tube studies. And a few small studies done in people show it may help you recover more quickly from flu. But scientists caution that further study is needed. The fruit itself is rich in antioxidants and may also have the ability to fight inflammation.

民间有种偏方,莲灰的提取物可以预防流感。最近的研究显示灰莲能让人从感冒中恢复得更快。但科研人员认为其功效还需进一步研究。这种水果本身富含抗氧化剂,或许可以抵抗炎症。

 

Button Mushrooms

白蘑菇

Don't dismiss the lowly mushroom as nutrient poor: It has the mineral selenium and antioxidants. Low levels of selenium have been linked to increased risk of developing more severe flu. And the B vitamins riboflavin and niacin, found in these mushrooms, play a role in a healthy immune system. Animal studies have also shown mushrooms to have antiviral, antibacterial, and anti-tumor effects.

不要小看这种蘑菇的营养价值,白蘑菇富含硒和抗氧化剂,缺硒与重感冒有关。此外,白蘑菇也含有维生素B2和烟酸,这两种物质对免疫系统的健全很重要。动物实验显示蘑菇在抗病毒、抗菌、抗肿瘤方面都有作用。

 

 

Acai Berry

巴西莓

Hawked as a "super food" along with produce like blueberries, the little acai berry's dark color signals that it is high in antioxidants called anthocyanins. While the acai is not scientifically linked to specific disease- or illness-fighting ability, antioxidants may help your body fight aging and disease. Acai berries can be found most often in juice or smoothie form, or dried and mixed with granola.

与蓝莓同样被称为“超级食物”,巴西莓的黑色意味着其富含花青素而具有抗氧化作用。但巴西莓并没有显示出对某种特别的疾病具有抵抗作用,作为抗氧化剂对于机体抗衰老和抵抗疾病有帮助。通常巴西莓与果汁混合或者以冰砂的形式出现,或者与格兰诺拉燕麦卷(一种早餐营养食品)一起食用

 

 

Oysters

牡蛎

Aphrodisiac? Immune boosters? Maybe both, thanks to the mineral zinc that's found in oysters. Low zinc levels have been associated with male infertility.And zinc appears to have some antiviral effect, although researchers can't explain why. However, they do know it is important to several immune system tasks including healing wounds.

牡蛎能够增强性能力?还是增强免疫力?由于富含锌,两种功效或许都有。缺锌与男性不育有关,并且锌具有抗病毒作用,尽管科研人员不能解释其中的机理。但是,锌在免疫系统中的作用,例如促进伤口愈合。

 

 

Watermelon

西瓜

Hydrating and refreshing, ripe watermelon also has plenty of a powerful antioxidant, glutathione. Known to help strengthen the immune system so it can fight infection, glutathione is found in the red pulpy flesh near the rind.

富含水分和清爽怡人,西瓜也具有大量的抗氧化剂,例如谷胱甘肽,能够增强免疫力,抗感染。在靠近瓜皮的部位更为丰富。

 

 

Cabbage

卷心菜

This is another source of immune-strengthening glutathione. And cabbage is easy and inexpensive to find during the winter months when it's in season. Try adding cabbages of any variety (white, red, Chinese) to soups and stews to sneak in extra antioxidants and boost your meal's nutritional value.

卷心菜同样也富含谷胱甘肽,因而也能增强免疫力。寒冷的冬季,价格便宜,拿来炖汤,待抗氧化物质慢慢炖出来后,可以增加食物中的营养价值。

 

 

Almonds

杏仁

A handful of almonds may shore up your immune system from the effects of stress. A recommended 1/4 cup serving carries nearly 50% of the daily recommended amount of vitamin E, which helps boost the immune system. And they have riboflavin and niacin, B vitamins that may help you bounce back from the effects of stress.

在生病的时候,一抓的量就可以力挺你的免疫系统。四分之一杯的量就包含了每天维生素E需求量的一半,足以帮你增强免疫系统。杏仁还含有核黄素、烟酸和B族维生素,这些都可以帮助对抗疾病。

Grapefruit

葡萄柚

Grapefruits have a good amount of vitamin C. But science has yet to prove that you can easily get enough vitamin C through foods alone, without supplementation, to help treat cold and flu. However, grapefruit is packed with flavonoids -- natural chemical compounds that have been found to increase immune system activation. Dislike grapefruits? Try oranges or tangerines.

葡萄柚含有大量的维C,但是科研人员还无法证实在感冒时,人体仅靠食物就能获得足量的维C来对抗感冒。但是,葡萄柚富含一种天然的具有增强免疫力的化合物,类黄酮。如果不喜欢葡萄柚,可以试试桔子或橘子。

 

 

Wheat Germ

麦芽

Wheat germ is the part of a wheat seed that feeds a baby wheat plant, so it is full of nutrients. It has zinc, antioxidants, and B vitamins among other vital vitamins and minerals. Wheat germ also offers a good mix of fiber, protein, and some good fat. Substitute wheat germ for part of the regular flour called for in baked goods and other recipes.

麦芽作为小麦的种子,用来给小麦提供养分。麦芽富含大量的营养成分,包括锌,抗氧化剂以及B族维生素。同时也富含大量的纤维、蛋白和优质脂肪。用麦芽代替常用的面粉烹饪烘烤的食物吧。

 

 

Low-Fat Yogurt

低脂酸奶

A daily cup may reduce your chances of getting a cold. Look for labels listing "live and active cultures." Some researchers believe they may stimulate your immune system to fight disease. Also look for vitamin D. Recent studies have found a link between low vitamin D levels and an increased risk of cold and flu.

每天一杯酸奶能减低患感冒的几率。记得看标签上是否标有”live and active cultures",这意味着酸奶中的益生菌处于良好的状态。一些科研人员认为酸奶可能刺激免疫系统从而对抗疾病。酸奶还富含维生素D,最近的研究显示维生素D缺乏会患感冒和流感的高风险。

 

 

 

Garlic

大蒜

Garlic offers several antioxidants that battle immune system invaders. Among garlic's targets are H. pylori, the bacteria associated with some ulcers and stomach cancer. Cooking tip: Peel, chop and let sit 15 to 20 minutes before cooking to activate immune-boosting enzymes.

大蒜含有几种抗氧化成分可以增强免疫力。大蒜可以对抗幽门螺杆菌,这种细菌与消化道的溃疡和胃癌有密切关系。烹饪小贴士:将蒜削皮,剁碎,放置15-20分钟后再烹饪,这样可以激活增强免疫力的酶。

 

 

Spinach

菠菜

Known as a "super food," spinach is nutrient-rich. It has folate, which helps your body produce new cells and repair DNA. And it boasts fiber, antioxidants, such as vitamin C, and more. Eat spinach raw or lightly cooked to get the most benefit.

作为“超级食物“,菠菜富含大量营养成分。首先,含有的叶酸可以帮助机体细胞新陈代谢,修复DNA。其次,含有丰富的纤维与抗氧化剂,例如维生素C。生吃菠菜或者稍微烹饪一下能够避免营养成分的丢失。

 

 

 

Tea

Green or black? Both are loaded with disease-fighting polyphenols and flavonoids. These antioxidants seek out cell-damaging free radicals and destroy them. Caffeinated and decaf work equally well.

不管是绿茶还是红茶,都富含茶多酚和类黄酮,两者皆可对抗疾病。这两者抗氧化剂能够寻找到损伤细胞的自由基并且将其破坏。无论是含咖啡因或者不含咖啡因,都同样有效。

 

 

Sweet Potato

红薯

Like carrots, sweet potatoes have the antioxidant beta-carotene, which mops up damaging free radicals. Sweet potatoes also boast vitamin A, which is linked to slowing the aging process and may reduce the risk of some cancers.

红薯与萝卜一样,含有大量的抗氧化剂,贝塔胡萝卜素。这种抗氧化剂成分能破话自由基。除此之外,红薯含有大量的维生素A,能够延缓衰老以及减少患癌症的几率。

 

 

 

Broccoli

西兰花

Easy to find at the grocery store and incorporate into meals, broccoli is an immune-boosting basic. One study reported a chemical in broccoli helped stimulate the immune systems of mice. Plus, it's full of nutrients that protect your body from damage. It has vitamins A, vitamin C, and glutathione. Add some low-fat cheese to round out a side dish with immune-enhancing B vitamins and vitamin D

在杂货店很容易买到并且方便与其他食物搭配,西兰花可以说是最基本的免疫力增强食物。有研究证实西兰花中的一种化学物质能够帮助刺激小鼠的免疫系统。此外,含有大量的营养物质可以保护机体免于伤害。包括维生素A,维生素C和谷胱甘肽。烹饪的时候加点低脂奶酪,还能补充维生素B和维生素D。