Foods to Boost Male Health--- Red-Orange Vegetables 最有益于男性健康的食物---红-橙蔬菜

Foods to Boost Male Health---  Red-Orange Vegetables

 最有益于男性健康的食物---红-橙蔬菜

Vitamin C and beta-carotene are antioxidants that help preserve healthy skin cells and prevent oxidation from the sun. 

维生素C和胡萝卜素是抗氧化剂，帮助维护皮肤细胞健康和抵抗阳光的氧化作用。

 

"Vitamin C is involved in collagen production," says Bauer. "Beta-carotene converts to the active form of vitamin A, which helps to repair epithelial or skin cells."

"维生素C参与胶原蛋白的形成，"Bauer说。"胡萝卜素可转化为维生素A来帮助修复上皮细胞或皮肤细胞。"

 

She recommends getting these nutrients from red bell peppers (just one has 300% of the recommended daily value for vitamin C), carrots, pumpkin, or sweet potatoes.

她建议从红柿椒（一颗就含有日推荐剂量的300%的VC），胡萝卜，南瓜，或者甜番薯获取这些营养物质。

But for that matter, just about any vegetable should be on the list of top foods for men (and women). Dark, leafy greens and any nutrient-rich vegetable can help reduce the risk of enlarged prostates, according to a recent study in The American Journal of Clinical Nutrition.

就此而言，几乎所有蔬菜都应该被列在男性（和女性）最需要的食物清单上。根据美国营养杂志的最新研究：深色，多叶绿色植物和任何富含营养物质的蔬菜都可以帮助男性降低前列腺肥大的风险。

Men whose diets are high in nutrients found in vegetables -- like vitamin C, beta-carotene, and potassium – were found to be less likely to develop benign prostatic hyperplasia (BPH), or enlarged prostate.

选用富含VC，胡萝卜素和钾元素蔬菜作为饮食的男性被发现具有更低的患前列腺增生和肥大的可能性。

 

Foods to Boost Male Health--- Berries or Cherries 最有益于男性健康的食物---浆果类或樱桃

Foods to Boost Male Health--- Berries or Cherries

 最有益于男性健康的食物---浆果类或樱桃

 

The violet, blue, and red colors in all kinds of berries and cherries are responsible for the healthy properties of these fruits. These little jewels are chock-full of the health-protecting flavonoid, anthocyanin.   

紫，蓝，红…所有浆果类和樱桃的颜色都是这类水果中健康物质的体现。这些小珍珠们体内充满了可维持健康的类黄酮和花青素。

 

"Berries contain over 4,000 different compounds that have antioxidant properties beyond vitamin C, so make sure you include these delicious and low-calorie fruits to help meet your 5+ servings of fruits each day," says Gerbstadt.

"浆果类包含4000多种不同的比维生素C更有效的抗氧化物质，所以请确保你每天要吃至少5份这种美味并且低热量的水果。"Gerbstadt说。

 

Adding berries to the diet may even help slow the decline in brain function that can occur with aging.

在饮食中加入浆果可以帮助降低大脑功能随年纪增长的衰退。

 

"Large studies show the more produce you eat the better, but specifically berries (blackberries, blueberries, strawberries, raspberries, cranberries, and cherries) can enhance brain function and keep your brain healthy," says Bauer.

"大量研究表明，农产品吃的越多越好，而这些特殊的浆果（黑莓，蓝莓，草莓树莓，蔓越莓和樱桃）可以强健脑部功能，保持大脑健康，"Bauer说。

 

Foods to Boost Male Health--- Soybeans 最有益于男性健康的食物---大豆

Foods to Boost Male Health--- Soybeans

最有益于男性健康的食物---大豆

Soy is rich in isoflavones, which protect prostate health and have been shown to lower prostate cancer risk, says Gerbstadt. 

大豆富含大豆异黄酮，可保护前列腺健康，已被表明可降低患前列腺癌的风险，Gerbstadt说。

And "according to a recent study, eating 25 grams or about 1 ounce of soy protein a day can help decrease cholesterol," Farrell says.

并且"根据最新研究，每天获取25克或者1盎司的大豆蛋白可以降低胆固醇含量。"Farrell说。

The FDA has approved a health claim for food labels that says having 25 grams of soy protein per day, as part of a diet low in saturated fat and cholesterol, can help reduce the risk of heart disease.

食品及药物管理局已经认可了一项声明说每天摄入25克低脂肪和低胆固醇的大豆蛋白可减少心脏病风险。

 

Try to eat a few servings a day of soy products, such as soy nuts, soy milk, soy cheese, veggie burgers, tofu, or edamame.

所以，试着每天吃一些大豆制品吧，像豆类干果，豆奶，豆奶起司，蔬菜汉堡，豆腐，或者日本毛豆。

 

Foods to Boost Male Health--- Plant Stanols 最有益于男性健康的食物---植物甾醇

Foods to Boost Male Health--- Plant Stanols 

最有益于男性健康的食物---植物甾醇

 

Stanols are naturally occurring substances in fruits and vegetables that have been shown to lower mildly elevated blood cholesterol levels. Manufacturers are now adding concentrated versions of them to products like margarine, yogurt, orange juice, and granola bars.

甾醇自然存在于水果蔬菜中，已经被证明可以温和的减低血管胆固醇水平。一些工厂在生产奶油，酸奶，橙汁，和格兰诺拉燕麦卷的时候会添加这种物质的浓缩形态。

"Men should regularly include a total of 2 grams of plant stanols, taken in two doses with meals, to help inhibit absorption of cholesterol in the intestine," says Farrell.

"男性应该始终把体内植物甾醇的的含量保持在2克，随饭分两次摄入，它可以抑制肠内胆固醇的吸收。"Farrell说。

She suggests having 2-3 teaspoons of plant stanol spreads such as Benecol, or 16 ounces of stanol-fortified orange juice per day. Plant stanols can safely be used with cholesterol lowering medication.

她建议每天食用2-3茶匙植物甾醇制品，如Benecol，或者16盎司添加甾醇的橙汁。植物甾醇可用来作为安全降低胆固醇的药物。

 

 

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。

 

 

 

Foods to Boost Male Health--- Brazil Nuts 最有益于男性健康的食物---巴西果

Foods to Boost Male Health--- Brazil Nuts

最有益于男性健康的食物---巴西果

 

These large nuts from Brazil are packed with magnesium and selenium, powerful antioxidants that may help prevent heart disease and cancer and protect prostate health. (Bauer, however, notes that the studies showing reduction in cancer have been primarily in people whose diets were deficient in selenium, not in those who were already getting enough.)

这些大颗的巴西果富含预防心脏病和癌症以及保护前列腺健康的抗氧化剂'镁'和'硒'。（然而Bauer却指出，研究表明癌症的减少首先发生在硒元素摄入不足的人群中。）

Selenium also helps lower LDL or "bad" cholesterol and reduces the incidence of blood clots and heart disease.

'硒'还可以帮助降低低密度脂蛋白或者'坏'胆固醇浓度，并减低血栓和心脏病的发病率。

Grotto recommends adults get 55 micrograms of selenium daily from Brazil nuts, dry-roasted nuts, turkey, tuna, or shellfish. Indeed, you can get your daily dose of selenium in just one Brazil nut. In fact, Bauer cautions limiting yourself to no more than two Brazil nuts per day because "they are so loaded and concentrated with selenium that you don't want to overdose."

Grotto建议成天每天需从巴西果，干果，火鸡，金枪鱼或者贝壳类食物中摄入55毫克硒。真的！你只需要吃一颗巴西果就可以达到日剂量。事实上Bauer告诫说要限制你每天吃不超过2颗，因为"它们的浓缩硒元素含量实在太丰富了，你不会想要多吃的。"

 

 

 

Foods to Boost Male Health--- Broccoli 最有益于男性健康的食物---花椰菜

Foods to Boost Male Health--- Broccoli

最有益于男性健康的食物---花椰菜

While virtually all vegetables deserve a place on the super foods list, cruciferous vegetables like broccoli are helpful in the prevention of heart disease and cancer. It's loaded with vitamin C, beta-carotene, potassium, and a phytochemical called sulphoraphane, which has strong anticancer (prostate and colon) properties. 

事实上所有的蔬菜都应该在这份超级食物清单上占有一席之地，而十字花科蔬菜，像花椰菜，可以帮助我们有效预防心脏病和癌症。它富含维生素C，胡萝卜素，钾元素，和一种叫做莱服子硫的强效抗癌（前列腺和结肠癌）的植物化学物质。

A recent Harvard study found that participants who had five servings a week of cruciferious vegetables were half as likely as others to develop bladder cancer, a cancer that affects two to three times as many men as women. This super-nutritious green vegetable may also help lower levels of homocycteine, an amino acid associated with increased risk of heart disease and stroke.

一项最近的哈佛研究发现每周食用5份十字花科蔬菜的参与者们患膀胱癌的概率是其他人的一半。这种超级营养的绿色蔬菜还可以降低一种叫高同型半胱氨酸（可增加心脏病和中风的危险）的氨基酸水平。

Don't care for broccoli? Go for other cruciferous choices like cabbage, bok choy, shredded broccoli slaw, cabbage, cauliflower, or Brussels sprouts. 

不喜欢吃花椰菜？去找其他的十字花科蔬菜啊，像卷心菜，白菜，花椰菜沙拉，花菜，甘蓝等。

And did you ever wonder where the term "cruciferous" originates? "It is not because they are crunchy vegetables, but when the buds from this group of vegetables sprouts, their leaves form a cross like a crucifix," explains Denver dietitian Mary Lee Chin, MS, RD.

你曾经好奇过'十字花科'这个名称是怎么来的吗？"可不是因为它们吃起来嘎吱嘎吱响，而是，当这类蔬菜发芽的时候，它们的叶子就会像十字架一样交叉。"丹佛营养学家Mary Lee Chin（MS,RD）解释道。