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健康的滋味
The Flavor of Good Health

From: Reader's Digest:http://www.rd.com/content/dr-ornish-healthy-spices/
Some spices are much more than just flavor enhancers.
By Dean Ornish, MD
From: Reader’s Digest
April, 2007

Variety is the spice of life, and enjoying a variety of herbs and spices may help you live a healthier life as well. Seasonings have been used since Biblical times to perk up the flavor of food; what's new is research showing that some of them can enhance your health.

The USDA estimates that the average American consumes 3.3 pounds of spices annually, but more than a quarter of that is black and white pepper and mustard seed (in prepared mustard). Mustard seeds contain lots of protective substances called phytochemicals, which may inhibit the growth of existing cancer cells and help prevent normal cells from turning into cancerous ones. Other herbs and spices, like the ones below, also have some amazing attributes. But remember, a little goes a long way: Too much of some of these can ruin a recipe and may not be ideal for your health.

Turmeric. This herb of the ginger family provides the yellow color in curries. It's a powerful antioxidant and has been used in Indian and Chinese medicine for centuries. Preliminary studies suggest it may help prevent or even treat Alzheimer's disease. In some Indian villages where turmeric is popular, there are unusually low rates of Alzheimer's.

Turmeric also enhances immune function, improves digestion and may reduce your risk of heart attack. Because of its anti-inflammatory properties, scientists are studying curcumin, one of the most active substances in turmeric, as a possible treatment for cystic fibrosis.

Ginger. Studies have demonstrated that ginger is effective in preventing the symptoms of motion sickness, especially seasickness. In addition, it can be useful in reducing the nausea and vomiting brought on by pregnancy. To get the stomach-calming benefits, simply steep an ounce or two of fresh gingerroot in a cup of hot water.

Ginger also contains an inflammation-fighting substance called gingerol, which may help reduce pain and improve function in people who have arthritis.
Rosemary. It contains substances that have an anti-inflammatory effect, which may improve immune function and circulation, and reduce the severity of asthma attacks. Used as aromatherapy, it may enhance memory and cognition.

Coriander. Also called cilantro, and often used in Mexican cuisine, coriander is rich in protective phytochemicals and is a good source of iron, magnesium and manganese.
Cinnamon. One of the oldest spices known, cinnamon seems to reduce inflammation, and recent studies show that it may also be especially beneficial for those with type 2 diabetes.

In one study, consuming less than a quarter-teaspoon a day reduced blood sugar in people with diabetes by about 20% and lowered triglycerides, LDL ("bad") and total cholesterol. In another, chewing cinnamon gum, or simply smelling the spice, improved attention and memory.
Cancer Fighters

In addition to all the healthful benefits we get from the seasonings listed above, some may also help ward off cancer or slow the growth of tumors. In a USDA review of 39 herbs, researchers found that oregano, dill, thyme and rosemary have some of the highest levels of cancer-fighting antioxidants. Other studies suggest that turmeric, sage, clove, ginger and chili pepper may help fight the killer disease. Remember that the next time you spice up your favorite dishes.
健康好滋味

“某些香辛料不只是提鲜增味剂。”

作者:迪安.奥尼什,医学博士
来源:《读者文摘》
发表于:2007年4月

生活的趣味在于多姿多彩,享受各种各样的芳草和香辛料还能让你的生活更健康。自圣经时代起,人们就用调味品增加菜肴的风味了;新研究则发现:某些调味品能增进健康。

据美国农业部估计,平均每个美国人每年消耗3.3 磅的香辛料,其中1/4以上是黑、白胡椒和芥菜籽(精制芥末中)。芥菜籽含有大量称作植物化学物的防护物质,可抑制现存癌细胞生长,并阻止正常细胞癌变。如下所列的其它芳草和香辛料,也有一些令人惊异的特性。但要记住,日食一点方可大见其效:某种香辛料使用过量不仅会毁了菜肴,还可能对健康不利。

姜黄:这种生姜科的草本植物使咖喱粉呈现黄色。它是一种有效的抗氧化剂,数世纪以来被印度人和中国人用来入药。初期的研究表明,它有助于预防甚至治疗阿尔茨海默病。在印度的某些村落,由于人们普遍食用姜黄,阿尔茨海默病的患病几率极低。
姜黄还能增强免疫功能,促进消化,并可降低心脏病发作风险。因其具有抗炎作用,科学家们正在研究姜黄中最具活性的物质之一,即姜黄色素,用作可能治疗囊肿性纤维化的药物。

生姜:已有研究证实,生姜能有效预防晕动病,特别是晕船。另外,它还能用于减轻妊娠引起的恶心和呕吐。欲取得平胃之功效,将1、2盎司的鲜姜根浸泡在一杯热水中即可。

生姜还含有一种叫做姜辣素的抗炎物质,可帮助关节炎病人减轻疼痛,改善机能。

迷迭香:含有具有抗炎效果的物质,能改善免疫功能和循环,减轻哮喘病的发作程度。用于芳香疗法,可增强记忆力和认识力。

芫荽:亦称芫荽叶,常用于墨西哥烹饪。芫荽富含防护性的植物化学物质,是很好的铁、镁和锰的来源。

肉桂:作为已知的最古老的香辛料之一,肉桂似乎能消炎。最近的研究表明它还对II型糖尿病有特殊的功效。

在一项研究中,每天食用不到1/4茶匙的肉桂使糖尿病人的血糖减少了约20%,并降低了甘油三酸酯、低密度脂蛋白(“有害的”)和总胆固醇的含量。在另一项研究中,咀嚼肉桂口香糖,或只是闻闻香料,就提高了注意力和记忆力。

抗癌
除了上述调味品对健康的诸多裨益之外,有些还有助于避免癌症或延缓肿瘤生长。在美国农业部对39种草本植物的一份评论中,研究人员发现牛至、莳萝、百里香和迷迭香中防癌抗氧化剂的含量最高。另有研究表明,姜黄、鼠尾草、丁香、生姜和红辣椒有助于抵抗致命性疾病。下次你给最爱的美食添加香辛料时,可别忘了这些哦!

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