迅速提升免疫力的食物 健康饮食:15种增强免疫力的食物(下篇)

健康饮食:15种增强免疫力的食物(下篇)  

Grapefruit
葡萄柚
Grapefruits have a good amount of vitamin C. But science has yet to prove that you can easily get enough vitamin C through foods alone
without supplementation
to help treat cold and flu. However
grapefruit is packed with flavonoids -- natural chemical pounds that have been found to increase immune system activation. Dislike grapefruits? Try oranges or tangerines.
葡萄柚含有大量的维C，但是科研人员还无法证实在感冒时，人体仅靠食物就能获得足量的维C来对抗感冒。但是，葡萄柚富含一种天然的具有增强免疫力的化合物，类黄酮。如果不喜欢葡萄柚，可以试试桔子或橘子。


Wheat Germ
麦芽
Wheat germ is the part of a wheat seed that feeds a baby wheat plant
so it is full of nutrients. It has zinc
antioxidants
and B vitamins among other vital vitamins and minerals. Wheat germ also offers a good mix of fiber
protein
and some good fat. Substitute wheat germ for part of the regular flour called for in baked goods and other recipes.
麦芽作为小麦的种子，用来给小麦提供养分。麦芽富含大量的营养成分，包括锌，抗氧化剂以及B族维生素。同时麦芽也富含大量的纤维、蛋白和优质脂肪。用麦芽代替常用的面粉烹饪烘烤的食物吧。
A daily cup may reduce your chances of getting a cold. Look for labels listing "live and active cultures." Some researchers believe they may stimulate your immune system to fight disease. Also look for vitamin D. Recent studies have found a link beeen low vitamin D levels and an increased risk of cold and flu.
每天一杯酸奶能减低感冒的机率。记得看标签上是否标有”live and active cultures"，这意味着酸奶中的益生菌处于良好的状态。一些科研人员认为酸奶可能刺激免疫系统从而对抗疾病。酸奶还富含维生素D，最近的研究显示维生素D缺乏会患感冒和流感的高风险。
Garlic offers several antioxidants that battle immune system invaders. Among garlic's targets are H. pylori
the bacteria associated with some ulcers and stomach cancer. Cooking tip: Peel
chop and let sit 15 to 20 minutes before cooking to activate immune-boosting enzymes.
大蒜含有几种抗氧化成分可以增强免疫力。大蒜可以对抗幽门螺杆菌，这种细菌与消化道的溃疡和胃癌有密切关系。烹饪小贴士：将蒜削皮，剁碎，放置15-20分钟后再烹饪，这样可以激活哪些增强免疫力的酶。
Known as a "super food
" spinach is nutrient-rich. It has folate
which helps your body produce new cells and repair DNA. And it boasts fiber
antioxidants
such as vitamin C
and more. Eat spinach raw or lightly cooked to get the most benefit.
作为“超级食物“，菠菜富含大量营养成分。首先，叶酸，帮助机体细胞新陈代谢，修复DNA。其次，纤维与抗氧化剂，例如维生素C。生吃菠菜或者稍微烹饪一下能够避免营养成分的丢失。
Green or black? Both are loaded with disease-fighting polyphenols and flavonoids. These antioxidants seek out cell-damaging free radicals and destroy them. Caffeinated and decaf work equally well.
不管是绿茶还是红茶，都富含茶多酚和类黄酮，两者皆可对抗疾病。这两者抗氧化剂能够寻找到损失细胞的自由基并且将其破坏掉。无论是含咖啡因或者不含咖啡因，都同样有效。
Like carrots
sweet potatoes have the antioxidant beta-carotene
which mops up damaging free radicals. Sweet potatoes also boast vitamin A
which is linked to slowing the aging process and may reduce the risk of some cancers.
红薯与萝卜一样，含有大量的抗氧化剂，贝塔胡萝卜素。这种抗氧化剂成分能破话自由基。除此之外，红薯含有大量的维生素A，能够延缓衰老以及减少患癌症的机率。
Easy to find at the grocery store and incorporate into meals
broccoli is an immune-boosting basic. One study reported a chemical in broccoli helped stimulate the immune systems of mice. Plus
it's full of nutrients that protect your body from damage. It has vitamins A
vitamin C
and glutathione. Add some low-fat cheese to round out a side dish with immune-enhancing B vitamins and vitamin D
在杂货店很容易买到并且方便与其他食物搭配，西兰花可以说是最基本的免疫力增强食物。有研究证实西兰花中的一种化学物质能够帮助刺激小鼠的免疫系统。此外，含有大量的营养物质可以保护机体免于伤害。包括维生素A，维生素C和谷胱甘肽。烹饪的时候加点低脂奶酪，还能补充维生素B和维生素D。译文15种增强免疫力的食物