保健 - 第98期 - page 50

50
飲食與健康
常見富含花青素的蔬果有以下幾種：
ᔝ ஀
މ ɓ၇ଉᔝЍ א ݊ഓߎ Ѝٙʃۨ൳ዒ᙮ᆉ ؈ d ߕ բ
̙ɹɦўϞᔮబٙᐄቮԸ๕dतй݊ўϞ15 ၇˸ɪ
ٙ ९ڡڀ dΪϤಀ஗ ߕ ਷˜ࣛ˾ᕏႦ™પᑥ މ ɤɽ
਄ੰ࠮ۜʘɓiϾ̋ࣅɽ਄ੰᕏႦɰί 1999 ϋࣛd
ਗ਼ᔝ஀൙ ௰މԳ˥؈ fᆠඎ ܘ Эdɦబў ९ڡڀ Ը
๕dΪϤՈϞ ܘ ε࿁Ԓ᜗ϞᏍпٙᐄቮᄆ ࠽ jՈҤ
ःʷЪ͜i ڮ ආൖഓሯٙΎ͛dၪܵԄλٙൖɢi
ڮ ආฆА၍ٙ਄ੰiᏍп ת Ҥषࡡഽʿष ݭ ٙช
ݑ iၪᚐᅁɢஐͣʿᖢ֛ᇭࡡஐͣi౤ʺ໘௅А၍
ృᐑdၪܵ໘௅͍੬༶ЪiϞࣖ ת Ҥഓ̮ᇞdᄣ੶
ʿַڗ ၪ͛९C ٙࣖɢഃf
ʆ ࣳ
މ ɓ၇εϋ͛ٙᙺ˝dεପί̏ᆄe ߕ ਷̏˙ʿ̋
ࣅɽfɦ஗၈ މ ˜ᆄ ݲ ᔝ஀™dΪމ ၾ˜ ߕ ਷ᔝ
஀™؈ ྼᗳЧd ה ˸੬஗ɛ הࡁ૿ଌfಀ຾Ϟவᅵ
ٙႭج jίɚϣ˰ ޢ ɽ኷ࣛd ߵ ਷ެ࢕٤ ࠏ ࠭Бࡰ
ίආБցගᚖ ގ ࠭Б΂ਕ ۃ dึ΋ᙲ՟ўϞʆࣳ ؈
ᔽٙභ࠮dΪ މ ̙˸̋஺˜ൖഓሯ™ٙΎ͛dᜫൖ
ၣᇫ̙˸ቇᏐΈᇞٙᜊʷd౤ʺ଻ຒίฮஈٙઽቚ
ܓ fৰəൖɢٙ ڭ ਄ʘ̮dʆࣳɰ̙˸০࿁׵А၍
޴ᗫٙਪᕚd౤Զһλٙ ڭ ᚐdԨၪܵА၍ٙҁ዆
׌f
ᇶ൳஀
ɦ၈މ ˜ʃߎ ஀™d݊ɓ၇͛ ڗ ίພᖸɪٙʃᒶߎ
Ѝ ؈ ྼdΌ˰ ޢ ٙᇶ൳஀ɽேණʕ͛ ڗ ί̏ݲߕd
ΪϤɰϞ˜̏ ߕ ٙ ߎ ᘒͩ™ʘ၈fৰəўϞᔮబٙ
९ڡڀ ϓʱʘ̮dᇶ൳஀ʕўϞዹतٙ৵҇აdމ
˂್ٙҤ͛९d̙˸Ꮝпਗ਼ ڝ ഹί҇༸e௕༸eၶ
আഃؤ ҇༸lzኣٙϞ࢔୚ഽʿष ݭ dᎇഹ҇૰ર̈
᜗̮iΝࣛɰ̙˸ᔟ͟აʷ҇૰ٙЪ͜dਗ਼ؤ ҇༸
ᐄிϓʔл׵୚ഽᐿ ࠃ ٙᐑྤdΪϤቇΥ౤Զഗɾ
׌ਂމ ๫ᚐӷ੗ஈٙ ڭ ቮ፯኿f࣬ኽ ߕ ਷˜ุ༵ʿ
ʷኪᕏႦ™ί 2002 ϋٙజѓܸ̈dᇶ൳஀݊΢ᗳ˥
؈ ຅ʕdεₒўඎٙ᣶᣶٫f௰อٙᔼኪ޼Ӻɰ೯
ତdᇶ൳஀̙˸ϞࣖҵՓܑ ژ ᑮૅ૖ഽdཫԣऊʷ
༸ᆖဴfՈϞ฽৷ٙҤःʷЪ͜dᏍпࠥЭЭ੗ܓ
ᑔոቐʿɧა͚ذ f
總 結
͟׵९ڡڀ ٙცӋඎʥ݊͊ٝʘᅰdϾॹ˶स̙ٙ
ঐ׌฽ЭdΪϤɓছɛேʔც ࠅ ᕘ̮໾̂fʔཀd
ڗ ಂԂᓧف೯໑א ʘɛɻd༰ᗭі՟ԑ੄ٙ ڡڀ
९d࢙׸ପ͛ॹ˶सd݂ც ࠅ ᕘ̮໾̂fϤ̮dઃ
ɪ଻श א ːА၍शषʘɛɻd̙ீཀ ९ڡڀ̘ҷഛ
षઋdΪϤՉᙲ՟ඎ͵ࠅϞ הᄣ̋f
९ڡڀ ࿁Ԓ᜗ٙࣖ͜ʥί޼Ӻච ݬ dɛ᜗࿁̴ٙც
Ӌ೻ܓ ᒔ͊Ϟ֛ሞdΪϤ ९ڡڀ Ԩೌӊ˚ᐄቮ९ܔ
ᙄᙲ՟ඎʿԑ੄ ܔ ᙄඎf ࠅ ᐏ՟ԑ੄ٙ ९ڡڀdɽ
࢕ʔѳӊ˂εΦߎ eᔝאഓЍٙᇴ؈ f
Color & Health: Anthocyanins
Anthocyanins are members of the flavonoid group of phytochemicals; blueberries, raspberries and bilberries (European blueberry)
are rich in them. Research found anthocyanins reduce breast cancer cell multiplication and inhibit tumor formation. The relationship
between improved visual acuity with anthocyanin consumption is well proven: the main mechanism is through the enhancement
of rhodopsin regeneration. With their very strong anti-oxidant actions (that are 50 times higher than vitamin E), anthocyanins are also
effective for preventing premature formation of skin creases. Anthocyanins also enhance the action of vitamins in the body: with a very
high safety index. Moreover, its strong antioxidant actions very effectively reduce oxidant actions on brain cells and mental capability
is thus enhanced; even quality of sleep improves. Furthermore, anthocyanins also stabilize the blood vessel inner wall: by reducing
oxidation of cholesterol, the formation of atherosclerosis of arteries is thus reduced: risks of coronaries are decreased; working with
vitamin C, it is also useful for varicose vein treatment. Although the quantum of the minimum daily requirement is still unknown, try
taking more red, blue or purplish veggies and fruits.