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。

 

 

 

 

 

 

 

 

 

 

Foods to Boost Male Health---Fatty Fish 最有益于男性健康的食物---脂质鱼

Foods to Boost Male Health---Fatty Fish  

 最有益于男性健康的食物---脂质鱼

No list of super foods would be complete without the healthy fat, omega-3 fatty acids. These polyunsaturated fats are the preferred form of fats in your diet for many reasons. They can benefit the heart, circulation, and immune system and reduce the risk for prostate cancer, among other things.

没有健康脂肪'欧米茄3'的超级食物清单是不完整的，这些不饱和脂肪是你日常饮食脂肪中的首选。原因有很多：他们有益于心脏，免疫系统，并能降低前列腺癌的风险，等等。

 

"Omega-3 fatty acids are potent anti-inflammatory foods that can help lower triglyceride [blood fat] levels, reduce aches and pains in athletes, and offer relief with certain kinds of arthritis," says Bauer. 

"欧米茄3脂肪酸是有效的抗炎类食品，可以帮助我们降低甘油三酸酯（血脂）水平，减轻运动员的酸疼，对某些类关节炎起到缓解作用。

Fatty fish (salmon, sardines, tuna, mackerel, herring) are the richest sources of omega-3 fatty acids. In fact the American Heart Association recommends that everyone eat fish twice weekly.

脂质鱼（三文鱼，沙丁，金枪鱼，鲭鱼，鲱鱼）富含欧米茄3脂肪酸。事实上，美国心脏协会建议每人每周吃两次鱼。

You can also get omega-3s in plant-based foods, like flaxseed, walnuts, soy, canola oil, and fortified products such as eggs. But there are other good reasons to eat fish. 

你也可以在植物中，像亚麻仁，核桃，大豆，菜籽油，和强化食品比如蛋类中获取欧米茄3。但是显然吃鱼还有其它的好处啦。

"Fatty fish are also a good source of vitamin D, a nutrient that tends to be deficient in our diets and [which] in adequate supply can help prevent cancer, type 2 diabetes, high blood pressure and bone disease," says Bauer.

"另外，脂质鱼还是维生素D的丰富来源，维生素D在我们的日常饮食中经常摄入不足，而充足的维生素D可以帮住预防癌症，2型糖尿病，高血压和各类骨病，"Bauer说。

 

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

Foods to Boost Male Health---Bananas  

 最有益于男性健康的食物---香蕉

Bananas are a great portable source of quick energy and are rich in potassium, which is needed to regulate nerves, heartbeat and, especially, blood pressure. Diets rich in potassium and magnesium (which is also found in bananas) can reduce the risk of stroke.

香蕉是一种可轻便携带，快速补充能量的食物，富含调节神经，心率，尤其是血压所必须的钾元素。同时富含钾、镁（亦存在于香蕉中）的饮食可以降低中风的风险。

As a super source of vitamin B-6, bananas can also aid your immune system, help form red blood cells, ensure a well-functioning nervous system, and assist protein metabolism. So enjoy a banana each day, at breakfast on your whole grain-cereal or before your workout at the gym.

作为维生素B6的超级来源，香蕉还有益于你的免疫系统，帮助形成红细胞，保证神经系统正常运行，并能促进蛋白质的新陈代谢。所以，每天食用一根香蕉吧，在早餐吃全谷麦片的时候，或者是去健身房之前。

Not a banana fan? Orange juice, milk, tomato products, and beans are other good sources of dietary potassium.

不喜欢吃香蕉？橙汁，牛奶，番茄类产品和豆类也是钾元素的其他优质来源。

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

Foods to Boost Male Health---Oysters   

 最有益于男性健康的食物---牡蛎

Could there be something to the legend that oysters are the food of love? Well, it's true that just a few oysters each day will deliver a full day's supply of the antioxidant mineral zinc. Zinc is involved in hundreds of body processes, from producing DNA to repairing cells.

说牡蛎是爱情的养料，仅仅是在夸大它的神奇吗？好吧，每天吃几科牡蛎可以提供一整天的抗氧化矿物质'锌'，这可是真的。锌参与身体的各项机能，从产生DNA到细胞修复。

"Research shows that adequate zinc may protect against cellular damage that leads to prostate cancer," says Grotto. "Sexual functioning of the male reproductive system, including increased sperm counts, is also enhanced with zinc."

研究表明充足的锌使男性免受可导致前列腺癌的细胞损伤，"Grotto说，"锌可以促进男性生殖系统健康，增加精子数量，提高性功能水平。"

Take caution when considering eating uncooked oysters. An infection called Vibrio vulnificus is associated with the consumption of raw oysters. People with liver disease, heavy alcohol use, and chronic illnesses such as diabetes mellitus, rheumatoid arthritis, and chronic renal failure are at increased risk.

只是当你要吃生蚝的时候，可要小心。一种叫创伤弧菌的传染病跟生吃牡蛎有关。另外有肝病，酗酒，或者慢性疾病（如糖尿病，风湿性关节炎，慢性肾衰竭）的人具有更高的风险。

You can also get your daily recommended dose of 11 milligrams a day by eating other shellfish, lean beef, lean pork, or legumes.

你也可以通过食用其它贝类，瘦牛肉，瘦猪肉或者豆类，来达到每日推荐的计量：11毫克。

 

Common Running Injuries --- 常见的跑步受伤

Common Running Injuries

常见的跑步受伤

Prevention, Causes, and Treatment of Running Injuries

预防，引起和治疗跑步受伤

Despite your best injury prevention efforts, you may find yourself dealing with some aches and pains. Most running injuries take a few weeks to develop and then another couple of weeks to heal. Learn more about these common running injuries, their causes, and treatments.

尽管你尽了最大的努力阻止受伤，你也许还是发现你自己正处于疼痛。大部分的受伤需要几个礼拜形成，然后几个礼拜愈合。多一点了解常见的跑步受伤，以及它们的起因和治疗。

Achilles Tendonitis

跟腱炎（指足跟后部连接腿部肌肉与骨骼的肌腱出现炎症）

Achilles tendonitis is an injury that occurs when your Achilles tendon -- the large band of tissues connecting the muscles in the back of your lower leg to your heel bone -- becomes inflamed or irritated.

跟腱炎发生在当你的跟腱--大部分的组织连接你小腿后部的肌肉和你的跟骨--变的发炎。

Ankle Sprains

脚踝扭伤

Ankle sprains are often caused by the twisting or rolling of your ankle and result in swelling and pain above and around the ankle.

脚踝扭伤大多数是由扭动或者转动你的脚踝引起的，并且导致脚踝的周围和上面的肿胀和疼痛。

Black Toenails

黑脚指甲

Runners, especially those training for long-distance events, can suffer from black toenails, caused by the toes rubbing up against the front of the running shoe. A blood blister forms under the toenail and the nail eventually falls off.

跑步者，尤其是那些为了长跑赛事训练的，可能会得黑脚指甲，这是由于脚趾磨蹭到跑步鞋顶处。血泡在脚指甲下面形成，然后最终指甲会脱落。

Blisters

水泡

While not a serious injury, blisters -- those fluid-filled bubbles of skin on your feet -- can be painful and keep you from running.

虽然不是一种严重的受伤，水泡--那些你脚上的充满流体的皮泡泡--可能会很痛，从而阻止你跑步。

Chafing

皮肤发炎

Chafing is caused by repeated motion -- specifically, skin rubbing against loose fabric or other skin.

皮肤发炎是由于重复的动作引起的--特别地，皮肤磨蹭松散的组织或者其他皮肤。

Illiotibial Band Syndrome

髂胫束综合症

Marked by a sharp, burning knee or hip pain, Illiotibial Band Syndrome (ITBS) is a very common injury among runners.

特点是膝盖或者臀部燃烧的刺痛，髂胫束综合症是一种非常普遍的受伤。

Muscle Pulls or Strains

肌肉拉伤

Muscle pulls and strains are common and annoying injuries for runners, marked by pain and tightness in the affected muscle.

肌肉拉伤对跑步者来说是常见的，特点是受伤的肌肉疼痛和紧张。

Runner's Knee

膝盖

A common complaint among long-distance runners, runner's knee feels like a soreness around and sometimes behind the kneecap.

长跑者中一个常见的抱怨，跑步者的膝盖感觉周围酸痛，有时在膝盖骨后面。

Plantar Fasciitis

足底筋膜炎

Heel pain in runners is usually caused by inflammation of the plantar fascia, a condition known as plantar fasciitis.

足跟痛通常由于跖腱膜发炎引起的，这就是足底筋膜炎。

Side Stitches

岔气

A side stitch is a sharp, intense pain under the lower edge of the ribcage caused by a muscle spasm of the diaphragm.

岔气是一种在胸腔下缘下面的剧烈疼痛，它是由于横隔膜的肌肉痉挛引起的。

Shin Splints

外胫夹

One of the most common injuries for beginner runners, shin splints are characterized by pain in the front of the lower leg.

一个对新手来说非常普遍的受伤，外径夹的特点是小腿前部的疼痛。

Stress Fractures

应力性骨折

Stress fractures, or tiny cracks in the surface of a bone, are serious running injuries that requires immediate treatment.

应力性骨折，或者在骨头表面上的微小裂缝，是严重的跑步受伤，并且需要立即治疗。