? ? ? 1. Brain Booster: Blueberries

　　1. 健腦小能手：藍(lán)莓

　　This fruit may help you snap back. “Blueberries’ high flavonoid content has been found to help short- and long-term memory”. Remember to add a handful to a bowl of oatmeal or cereal.

　　這種水果能夠幫助你精力回歸。藍(lán)莓中富含的黃酮類物質(zhì)被發(fā)現(xiàn)有助于提高短期和長期記憶。記得加一把燕麥粥或者麥片到碗里。

　　2. Skin Saver: Grapes

　　2. 皮膚救星：葡萄

　　The skin of red grapes contains resveratrol, an anti-inflammatory that helps keep your skin looking good. Grotto says that several studies have shown that resveratrol can help protect you from UV radiation damage that may lead to skin cancer, too.

　　葡萄皮中的含抗炎作用的白藜蘆醇，它能使你的皮膚變得更好。格羅泰說，白藜蘆醇也能夠保護(hù)你免受紫外線的傷害，這些紫外線可能引起皮膚癌。

　　3. Belly Fat Buster: Barley

　　3. 腹部贅肉終結(jié)者：大麥

　　Shed it by eating more whole grains like barley or amaranth (which, like quinoa, is a great source of protein). A Tufts University study found that people who ate diets rich in whole grains and limited refined grains had 10% less abdominal fat than those who didn’t eat this way.

　　多吃五谷雜糧，如大麥或者莧屬植物的籽(其中，像藜麥，蛋白質(zhì)的重要來源)能夠減脂。塔夫斯大學(xué)的一項研究發(fā)現(xiàn)，那些飲食富含全谷物并只有少量精制谷物的人的腹部脂肪比那些不吃這些的人要少10%。

　　4. Cancer Fighter: Black Beans

　　4. 抗癌斗士：黑豆

　　To help protect against colon and prostate cancer, you may want to up your legume intake. Dried beans, peas, and lentils are packed with dietary fiber, which helps speeds waste through the gut, wiping out any carcinogens that may have built up there. What's more: beans are a rich source of folate, which helps repair damaged cells.

　　為了預(yù)防結(jié)腸癌和前列腺癌，你可能需要豆類攝入量。干豆，豌豆和小扁豆都富含膳食纖維，能夠幫助你加速腸道暢通，代謝一些積存已久的致癌物質(zhì)。另外，豆類富含葉酸，這有助于修復(fù)受損細(xì)胞。

　　5. Cholesterol Conqueror: Flaxseeds

　　5. 膽固醇征服者：亞麻籽

　　Flaxseeds are a great source of omega-3 fatty acids, which help decrease inflammation and fight plaquebuildup. Flaxseeds also contain two other components that target LDL cholesterol specifically: lignansand soluble fiber, the kind that rids your body of cholesterol.

　　亞麻籽中Omega-3(亞麻酸)含量很高，它能夠減少炎癥和化解斑塊的形成。亞麻籽中也包含兩種特別針對低密度脂蛋白膽固醇的物質(zhì)：木酚素和可溶性纖維，這兩種物質(zhì)能夠降低你體內(nèi)的膽固醇。

　　6. Fiber Find: Apples

　　6. 纖維供應(yīng)者：蘋果

　　This fruit packs a lot of pectin, a soluble fiber that helps prevent cholesterol buildup in blood vessels, reducing the risk of heart disease. Plus, their insoluble fiber helps keep your digestive system going strong. “But don’t peel your apple—two-thirds of the fiber and lots of antioxidants are found in the skin,” says Grotto.

　　這種水果富含大量的果膠，這種可溶性纖維能夠防止膽固醇在血管中的堆積，降低心臟病的風(fēng)險。另外，它含有的不可溶性纖維有利于保障消化系統(tǒng)的健康?！暗遣灰髌ぃ腥种睦w維和大量的抗氧化劑在果皮中，”格羅泰說。

　　7. Pre-Workout Fuel: Oat

　　7. 運(yùn)動前的加油站：燕麥

　　Exercise is key to staying young, and this super food will power you through your gym sessions. In a study published in the journal Metabolism, test subjects who consumed rolled oats 45 minutes before exercising had a significant performance advantage over subjects who had puffed rice or water.

　　運(yùn)動是保持年輕的關(guān)鍵，這種超級食物能夠為你的健身房訓(xùn)練提供能量。據(jù)發(fā)表在《新陳代謝》雜志上的一篇研究顯示，在訓(xùn)練前45分鐘吃燕麥片的受試者比那些只吃米飯和水的人的訓(xùn)練效果更顯著。

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