Foods to Boost Male Health--- Whole Grains 最有益于男性健康的食物---全谷类

Foods to Boost Male Health--- Whole Grains

 最有益于男性健康的食物---全谷类

Most men get enough carbs in their diets, but they tend to be the wrong kind, experts say. 

大多数男性在他们的饮食中已经摄入了足够的碳水化合物，但却都是些错误的种类，专家说。

 

"A diet rich in whole grains provides fiber, vitamins, minerals – all the co-factors for heart health, building muscles, and keeping waistlines small," says Gerbstadt.

"全谷类饮食可提供纤维素，维生素，和矿物质 – 所有这些因素共同作用维护我们的心脏健康，强壮肌肉并使我们的腰围缩小，"Gerbstadt说。

 

She suggests trying whole grain pasta or quinoa, a trendy, not-so-whole-grain-tasting grain that's rich in lutein for prostate health.

她建议尝试全谷意大利面或藜麦，尝起来不是那么的'全谷味'，又富含有益于前列腺健康的叶黄素。

 

Oatmeal and barley are rich in soluble fiber, full of B vitamins that can help lower LDL or "bad" cholesterol, and are also good for the prostate. Suzanne Farrell, RD, recommends getting 10-25 grams of soluble fiber a day from oatmeal or other sources of soluble fiber like apples, pears, and beans.

燕麦和大麦富含可溶性纤维素，可降低低密度脂蛋白和坏胆固醇的维生素B，并也对前列腺健康很有好处。Suzanne Farrell（RD）建议每天从燕麦粥或其他可溶性纤维素来源，比如苹果，梨，豆类中摄入10-25克该纤维素。

When buying grain products, look for those whose labels say they have at least 3-5 g fiber per serving.

当我们购买谷类产品的时候，找那些商标上写着每份含3-5克纤维素的。

To avoid digestive problems, increase your fiber intake gradually, and don't forget to drink plenty of water.

为了避免消化出现问题，你需要逐渐的增加纤维素摄入量，也不要忘了要喝大量的水。