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如果你希望活得健康長壽，你一定要認真地想一想，你每天所吃的二、三公斤的食物，對你的健康是否有幫助，還是會奪去你的健康壽命。

英國一個非常有名的生化學家Dr. Crawford，我曾與他一起出席國際會議多次；他的研究報告中說：「不好的食物不但會造成腦神經細胞的消失、退化，也會造成人類的加速老化。」同時，他也說道：「人類只要吃得對，有適當的營養，就可以健康地活到一百歲。」

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hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”#ffffff” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid” padding_top=”4%” padding_bottom=”40px” admin_toggled=”no” type=”flex”][fusion_builder_row][fusion_builder_column type=”1_6″ layout=”1_1″ background_position=”left top” background_color=”” border_color=”” border_style=”solid” border_position=”all” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”medium-visibility,large-visibility” center_content=”no” last=”false” min_height=”” hover_type=”none” link=”” element_content=”” first=”true” spacing_right=”2%”][/fusion_builder_column][fusion_builder_column type=”2_3″ layout=”2_3″ spacing=”yes” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_image_id=”” background_color=”” background_image=”” background_position=”left top” undefined=”” background_repeat=”no-repeat” hover_type=”none” border_color=”” border_style=”solid” border_position=”all” border_radius_top_left=”” border_radius_top_right=”” border_radius_bottom_left=”” border_radius_bottom_right=”” box_shadow=”no” box_shadow_vertical=”” box_shadow_horizontal=”” box_shadow_blur=”” box_shadow_spread=”” box_shadow_color=”” box_shadow_style=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”” margin_bottom=”25px” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”false” first=”false” spacing_right=”2%” spacing_left=”2%”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”” rule_size=”” rule_color=”” hue=”” saturation=”” lightness=”” alpha=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” font_size=”” line_height=”” letter_spacing=”” text_transform=”” text_color=”” animation_type=”” animation_direction=”left” animation_color=”” animation_speed=”0.3″ animation_delay=”0″ animation_offset=””] [fusion_dropcap boxed=”no” boxed_radius=”” class=”” id=”” color=””]根[/fusion_dropcap]據分子生化學家的研究，我們知道食物裡的營養素，如：維生素、礦物質、胺基酸等，在我們體內 努力地做了很奇妙的工作。但是同時科學家也發現，食物中所含的某些成分是造成很多慢性病、退化性疾病的原因。而且至少有三十種以上的癌症，以及心血管病變、免疫失調等疾病，與飲食有很大的關係。

而且愈來愈多的食物受到化學藥品的汙染。化學添加物大量被用來增加食物的味道、延長有效期限，加上食物的品質因為處理過程及烹調技術的改進，也受到破壞，了解如何有效地攝取食物裡的營養素，以及少吃那些會造成身體損害的食物，也是維持健康所需要的。

希波克拉底（Hippocrates）這位二千五百年前的醫學之父，也是人類有史以來最偉大的醫生，他曾經寫過這句話：「Let your food be your medicine.」另外一句是「Let your medicine be your food.」這位偉大的醫生說得很對：「食物就是醫藥，醫藥就是食物。」

如果你所吃的食物沒有達到以下所提的目標，也是很難健康而長壽的。

所攝取的食物要能補充身體維持健康所需要的營養素，這包括：六十種微量礦物質、十五種維生素、 十二種胺基酸及三種必需脂肪酸等。不僅如此，植物食材裡的某些「植物營養素（Phytonutrients，又簡稱：植化素）」，也是維持健康以及預防疾病所必需的。 .

使你健康又長壽的食物

下列的一些食物，是科學家與營養學家建議的健康長壽，以及防止老化的食物：

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各種水果和蔬菜

在所有食物的營養素當中，最有效又能減緩老化的，就是蔬菜和水果裡所含的抗氧化劑。如果能每天吃不同種類的水果、蔬菜，將吸收到很多不同種的抗氧化劑，其中有些是我們已經知道的，有些則可能是我們還不知道的。這些蔬菜和水果內含的抗氧化劑，可以中和在身體裡會破壞細胞、加速人體老化的氧化自由基。

如果從小就重視吃蔬菜水果，就能避免過早的老化。時至中年，水果蔬菜更是重要。因為這時候身體老化的速度，將會因為生活壓力、環境汙染、生活型態而加速。到了老年，將會逐漸出現因老化而帶來的慢性疾病，這些情形可因多吃蔬菜水果而適時減少。

另外，蔬果中也含有很多礦物質、維生素及其他的植化素，尤其是紅色或橘色的水果及蔬菜，包括：胡蘿蔔、南瓜、辣椒、香瓜、草莓、桃子、芒果等。這些蔬果裡面最主要的天然營養素是「類胡蘿蔔素（Carotenoid）」。

類胡蘿蔔素已被證實可減少心臟病和癌症的機會，增加免疫力、增加頭腦的功能、避免肌肉的萎縮，以及防止白內障等。每天吃五、六小碗這類的蔬菜，以及二、三碗這一類的水果，可降低50％得心臟病或癌症的機會。 .

十字花科蔬菜（Cruciferous Vegetables）

這是美國醫學界在一九九○年初期所提出的抗癌食物。這類蔬菜包括：綠花椰、白花椰、萵苣、高麗 菜等。這些蔬菜的植化素可以抑制腫瘤的生長，增進免疫力及避免癌症等。這類植物的營養素中含有：蘿蔔硫素（Sulforaphane）和吲哚（Indoles），能有效地避免癌症的產生，以及抑制一些腫瘤的長大，尤其是乳癌。這些食物所含的葉酸（Folic Acid），也可辦免大腸癌的產生。另外，這些蔬菜裡也含有豐富的維生素A和維生素C。 .

番茄

這個看似很便宜的水果，最近被發現是很有價值的蔬果。其所含的植化素可預防癌症，減緩癌細胞長大的速度，維持精神及肉體的功能，並可幫助視力。歐美的實驗顯示，每天吃番茄的人，得大腸癌、直腸癌、胃癌等的機會比一般人少60％。

番茄裡面的對香豆酸（P-coumaric Acid）和綠原 酸（Cholorogenic Acid），是番茄有以上功能的兩種 主要植化素。番茄也富含維生素A、維生素C及穀胱甘肽（Glutathione）。 .

堅果類—植物的種子

這些食物含有很多健康的植化素，且含有對身體有益的脂肪，能降低膽固醇，避免心臟病、腫瘤的形成，調節血壓，使頭髮、皮膚、神經、動脈有豐富的營養。 .

黃豆

我們所吃的黃豆，近年來被認為是很健康的食物，黃豆及其製品都含有很好的營養素，可降低膽固醇、減低心臟病及預防癌症。黃豆所含的蛋白質，可減低壞的膽固醇。黃豆所含的一種植化素「大豆異黃酮（Genistein）」，可抑制腫瘤細胞的增長，也可幫助癌細胞恢復成正常細胞。美國的研究顯示，吃大量的黃豆，可以大大降低得癌症的機會。

另一種黃豆所含成分「植酸（Phytate）」， 是一種很強的抗氧化劑，可預防癌症、糖尿病、關節炎等。此外，黃豆的另一成分「植物雌激素（Phytoestrogen）」是一種天然的女性荷爾蒙，可有效降低停經後的症狀。 .

豆芽類

這些芽菜是世上三分之二的人賴以為生的食物，含有非常多的植化素，以及必需脂肪酸、礦物質、纖維等等。根據研究，這些芽菜類有避免大腸癌及其他 癌症的效果。如果一天能吃三十克豆芽類的食物，可減低30％大腸與直腸癌的罹患率。豆芽類所含的植酸，可以抑制早期乳癌的惡化。另外，這類食物所含的酚酸類（Phenolic Acids），可保護人體細胞的遺傳物質DNA，不被致癌物質所改變。

豆芽類還含有豐富的維生素E，可預防癌症、預防心臟病、增強免疫力。其所含的纖維能治療許多慢性疾病，如：肥胖、癌症、心臟病等。 .

柑橘類

橘子、檸檬、葡萄柚等，裡面含有很多營養素，尤其是這些柑橘類的種子，最近被發現含有許多很好的抗老化及抗癌的物質，因它們含有一種叫「檸檬苦素（Limonoid）」的營養素，可抵抗致癌物。事實上，研究家已發現，柑橘類含有58種以上的抗癌物質。這些柑橘類如能連皮帶籽一起吃是最好的，因為皮和籽比果肉部分含有更多的營養素。另外，柑橘類也含有穀胱甘肽這種植化素，是很好的抗氧化劑。

一般人喜歡喝果汁，但這些柑橘類榨出汁來時，其所含的穀胱甘肽很快會消失了，所以最好直接吃， 不要榨汁。 .

魚類，尤其是深海魚

愛斯基摩人很少患心臟病、癌症等，就是因為他們吃很多深海的魚類，這些魚是他們蛋白質和脂肪的主要攝取來源。這些深海魚所含的蛋白質和脂肪，與我們現代人所攝取的蛋白質和脂肪的來源是不同的。魚油裡面含有ω- 3脂肪酸，這是一種多元不飽和脂肪酸，是人體所需的重要脂肪酸。這個脂肪酸能減低中風、心臟病等的罹患機會。 .

洋蔥與蒜頭

在所謂中醫和民間的醫藥藥材中，蒜頭與洋蔥長久以來就被用為治病的主要食物。蒜頭裡至少含有二百種不同的植化素，可以降低癌細胞的生長、預防心臟病、降低膽固醇等。這兩種食物特別能防止致癌物，在腸胃道產生癌症，因此長期吃洋蔥與蒜頭，可以減低腸胃道的癌症。 .

茶—健康的飲料

在所有的飲料中，茶是最具有抗氧化作用的，它含有非常多的抗氧化劑。綠茶是所有茶中含有最多抗氧化劑的，因為它是不發酵茶。烏龍茶、清茶的抗氧化作用，只有綠茶的40％，而紅茶只有10％。另外，茶葉也含有不同程度的抗癌物質。

以上所列舉的，是防止老化、防止退化性疾病、幫助你健康長壽所需的飲食。另外，我們更需要知道何種食物會影響健康，了解它們的壞處，然後避免食用這些食物。

本文摘自《吃的基因革命：怎麼吃、吃什麼，才能「真」健康》李世敏 著。 圖片來源：pixabay

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