哈佛大學 喝粥可預防癌症
A large bowl of porridge each day may protect against death from cancer, the biggest ever analysis of the benefits of whole grains has shown.
迄今有關粗糧好處的最大規模分析顯示，每天喝一大碗粥可預防癌症帶來的死亡。
Oats have long been considered a super-food, staving off illnesses like diabetes and heart disease.
長期以來燕麥被認爲是一種超級食品，可預防糖尿病和心臟疾病等疾病。
But now a major review by Harvard University has found that whole grains also seem to prevent early death and lower the chance of dying from cancer.
但是，現在由哈佛大學進行的一項重要研究發現，粗糧似乎也能防止人們早逝，還能降低死於癌症的機率。
A meta-analysis of 12 studies involving nearly 800,000 people found that eating 70 grams of whole grains a day – the equivalent of a large bowl of porridge – lowers the risk of all-cause death by 22 percent and death from cancer by 20 percent.
對涉及近80萬人的12項研究進行綜合分析後發現，每天食用70克粗糧——相當於一大碗粥¬——可降低22%的全因死亡率以及20%的癌症死亡率。
It also reduces the risk of dying from cardiovascular disease by 20 percent.
它還將死於心血管疾病的風險減少20％。
Scientists believe that whole grains help lower cholesterol and help regulate blood sugar, as well as keeping people full for longer, meaning they don't snack on unhealthy foods. The same effect could be gained eating bran, quinoa or a mix of grains.
科學家們認爲，粗糧有助於降低膽固醇，幫助調節血糖，以及維持更長時間的飽腹感。這意味着人們不會食用不健康的零食。食用米糠、藜麥或混合穀物可以達到相同的效果。
Whole grains, where the bran and germ remain, contain 25 percent more protein than refined grains, such as those that make white flour, pasta and white rice.
粗糧保有原來的麩皮和胚芽，與製作白麪、意大利麪食和白米飯的細糧相比，蛋白質含量高25%。
Previous studies have shown that whole grains can boost bone mineral density, lower blood pressure, promote healthy gut bacteria and reduce the risk of diabetes.
此前的研究顯示粗糧能增加骨骼中的礦物密度，降低血壓，增加健康的腸道細菌，以及降低患糖尿病的風險。
One particular fibre found only in oats – called beta-glucan – has been found to lower cholesterol which can help to protect against heart disease. A bioactive compound called avenanthramide is also thought to stop fat forming in the arteries, preventing heart attacks and strokes.
一種只有燕麥纔有的纖維素——稱爲β-葡聚糖——能降低膽固醇，從而預防心臟疾病。燕麥中的一種生物活性物質，被稱爲燕麥生物鹼，能防止動脈中形成脂肪，減少心臟病和中風的威脅。
Whole grains are also widely recommended in many dietary guidelines because they contain high levels of nutrients like zinc, copper, manganese, iron and thiamine. They are also believed to boost levels of antioxidants which combat free-radicals which are linked to cancer.
很多飲食指南都極力推薦粗糧，因爲其營養價值高，富含鋅、銅、錳、鐵和維生素B1。粗糧還可以增加身體內的抗氧化物質，來對抗可能引起癌症的自由基。
The new research suggests that if more people switched to whole grains, thousands of lives could be saved each year. Cancer kills around 160,000 people a year while coronary heart disease is responsible for around 73,000 deaths in the UK each year.
此次的新研究表明，如果更多的人選擇食用粗糧，每年可能拯救成千上萬的生命。英國每年有大約16萬人死於癌症，大約7.3萬人死於冠心病。
Health experts said the study proved that whole grains were essential for good health.
健康專家稱研究證明粗糧對健康非常重要。
The researchers recommend that people choose foods that are high in whole grain ingredients—such as bran, oatmeal, and quinoa—that have at least 16 grams per serving, while reducing consumption of unhealthy refined carbohydrates. Each 16 gram serving lowered the risk of total death by seven percent, and cancer by 5 percent.
研究人員建議人們選擇粗糧成分含量高的食物，如米糠，燕麥片，藜麥——每份至少含有16克；同時減少食用不健康的細糧碳水化合物。每吃16克粗糧可降低7%的總死亡率，以及5％的癌症死亡率。
