女銀髮族選對油 臀骨折降1成

年长女性选对油，有助预防臀部骨折。一项美国研究指出，以橄榄油、蔬菜油等多元、单元不饱和脂肪取代动物油、奶油，可以帮助降低10％臀部骨折风险。反之，年长女性常摄取红肉、奶制品等富含饱和脂肪的食物，会增加臀部骨折机率30％。

上述研究计画共有13万7486位女性参与。研究指出，根据临床观察，摄取越多饱和脂肪，臀部骨质越容易流失，增加髋关节骨折风险。

加拿大魁北克大学癌症预防、治疗主任李察‧贝力弗（Richard Beliveau）在加拿大「多伦多太阳报」指出，饱和脂肪会增加心血管疾病风险，摄取过多饱和脂肪容易伤害全身健康。

许多研究发现，北美女性一天摄取近1000毫克钙质，不过臀部骨折发生率却比亚洲女性多10倍，亚洲女性一天平均只摄取500毫克以下钙质，因此预防骨折除了补充钙质、维生素D，油脂选择也很重要。李察‧贝力弗医师建议，如果能以橄榄油，或含Omega-3单元不饱和脂肪的油，如亚麻子油，代替动物性油脂，就可以改善身体脂肪品质，而有些疾病会影响骨质流失速度，选择好油也帮助预防这类疾病

减肥要避开的7种食物

1.薯条本身是碳水化合物的食物，只有很少脂肪，但一经油炸成薯条便是另一回事。一小包薯条含220卡路里及12克脂肪，热量差不多相等于一个汉堡包。

2.西点含十分高的热量，而且大部分来自脂肪。此外，大家都喜欢把奶油与糖胶涂在西点上吃，这样热量又要增加了。要看看自己有没有喝下午茶的需要，刚吃过午饭就不必了，倒不如吃一个水果吧。

3. 油条的脂肪十分高，就好像中式薯条，其每根油条有220卡路里，大部分亦是来自脂肪.

4.烤肉肠

肉肠脂肪高，钠质(盐的一部分)高，还含硝酸盐(多吃会致癌)。上班族吃肉肠居多，以油来煎所含的脂肪便更高。有些人爱吃烧烤肉肠，烤得焦黄的肉肠虽然美味却含有致癌物

5.加糖鲜榨橙汁

别以为饮橙汁比饮汽水有益许多，单看热量，这些加了糖的橙汁比汽水的热量还要高，糖分也比汽水多。就算是纯鲜橙汁，一杯用3只橙榨水，则有150卡路里的热量，但却吃不到橙的纤维素及白色橙衣中的维生素B，故此还是吃原只水果好。

6.腊肠

1条腊肠中的热量会造成一定的脂肪。其实250卡路里已相当于一个汉堡包或一碗米饭，腊肉的脂肪也一样高。

7.方便面

方便面不但方便快捷，而且好吃。但方便面的脂肪高(因为制造时经过油炸)，而且汤粉多含味精，故此还是少吃为妙。

抓住黄金时间 好食物帮助宝宝大脑发育

儿童的发育，首先是大脑。据研究，婴儿第—年大脑的重量增加最快，可达900g;到一岁时，大脑皮层依枕叶、颞叶、顶叶、额叶的次序逐渐发育成熟；到7岁时，大脑的重量为1200g，约为成人脑重的90%。
大脑和智力的发育都需要充足的营养。研究证明：人脑细胞有两次分裂高峰。即妊娠26周和出生后的一个短时期。人脑神经细胞的数目在出生后6个月内还在继续增加。人脑细胞增加必需有蛋白质、核酸以及一些辅助营养素的充分供应。婴幼儿时期是关键时期，婴儿在产前或产后7个月内的营养十分重要。特别是怀孕的最后3个月，是胎儿大脑生长发育最快时期。在这个时期，如果缺少营养，脑细胞的数目就会减少，智力的发育就要受到限制，甚至低能。
　　脑细胞的发育离不开蛋白质、脂肪、碳水化合物、维生素和矿物质。
　　蛋白质是脑细胞的主要成分，牛磺酸来自蛋白质的氨基酸，在促进胎儿和婴幼儿脑发育方面，有利于脑细胞的发育、增殖和成熟，并能使神经网络变得发达，功能健全。母乳富含牛磺酸，母乳喂养可起到良好的健脑作用。
　　脂类在脑组织中含量最多，作用最大。磷脂、胆固醇、糖脂等是脑细胞构成成分，维持神经细胞的正常生理活动，并参与大脑思维与记忆等智力活动。脂肪中的亚油酸；亚麻酸、花生四烯酸、DHA、EPA等不饱和脂肪酸，是人体不可缺少的必需脂肪酸，对脑细胞的发育和神经的发育起着极为重要的作用。研究表明，如缺乏这一类必需脂肪酸可引起智能缺陷，甚至持久性损害。碳水化合物虽不是脑组织的构成成分，却是大脑离不了的能源物质。
　　维生素和矿物质虽说每日需要量不多，但对脑发育却十分重要。维生素作为辅酶参与代谢，保证大脑的发育和进行正常生理活动。如缺乏时可引发神经及精神障碍，尤其是孕期体内缺少叶酸，易造成神经管畸形。矿物质、微量元素对正在发育的脑组织极为重要，如缺乏铁元素时，即使未出现贫血，却首先影响到脑功能，孩子注意力涣散，多动、烦躁，学习成绩下降。缺乏锌元素可引起发育迟缓或停滞，智力低下，食欲减退等症状。碘元素缺乏则造不出甲状腺素，不仅影响大脑及神经系统发育，智力低下，痴呆，而且生长停滞，身材矮小。
可见，要想让孩子有一个聪明的脑袋，应在孕期到孩子出生后3岁之内，抓住这一黄金时期，合理平衡膳食，对宝宝大脑发育十分有帮助。以下是与大脑发育息息相关的营养素。
　　α-亚麻酸——大脑发育必需营养素。α-亚麻酸是一种益智的脑黄金原料。如果缺乏它的话，孩子的智力和视力都将受到损害。因为α-亚麻酸能在人体内多种酶的作用下，通过肝脏代谢为机体必需的生命活性因子DHA和EPA。DHA和EPA是人的脑、视网膜等细胞膜的重要成分，它们选择性地渗入大脑皮质、视网膜、睾丸等重要器官和精子中，参与构成乙醇胺磷脂和神经磷脂。DHA作为大脑发育、成长的重要物质之一，是大脑细胞的主要组成成分，是构成脑磷脂、脑细胞膜的基础，对大脑细胞的分裂、增殖、神经传导、突触、树突的生长发育起着极为重要的作用，是大脑形成和智商开发的必需物质。α-亚麻酸富含在核桃等坚果中，当然孕期也可以通过其他的方式来补充，在国外就有食用高纯度的α-亚麻酸油的先例，在国内现在也逐渐有人在服用。
　　胆碱——神经传导必须物质，有助提升记忆力。胆碱，又被称为“记忆因子”，是母乳中的重要营养成分之一，由胆碱合成的乙酰胆碱是一种非常重要的传递介质，对细胞信号传导、神经冲动传导、髓鞘形成和大脑的记忆中心（海马）都起着非常重要的作用。
　　脑细胞之间的传递需要“传递介质”。每一个脑细胞中都有轴突和树突，一个脑细胞通过轴突发出信号，释放出乙酰胆碱，而由另一个脑细胞的树突来接收信息，当宝宝大脑中的乙酰胆碱增加时，信息传递速度就能加快，大脑思维也更加活跃，进而有效帮助提升记忆力。
　　蛋白质——脑细胞形成的物质基础。蛋白质是构成生命的物质基础，是细胞增殖，细胞膜、髓鞘以及形成轴突和树突的重要原料，对促进智力发育起重要作用，其缺乏的直接反应就是宝宝智力发育差、视觉差。
　　牛磺酸——参与轴突和树突的形成。牛磺酸在胎宝宝和新生宝宝的大脑中含量丰富、分布广泛，不仅是形成轴突和树突的特殊成分，还与中枢神经及视网膜等的发育关系密切。如果补充不足，会造成宝宝智力发育迟缓。
　　微量元素——促进脑细胞发展。碘： 是合成宝宝大脑发育所需甲状腺素的重要元素，能够保持大脑一定的兴奋性。铁： 胎宝宝的大脑中就已经存在，是髓鞘、神经递质形成以及能量代谢的重要元素。宝宝缺铁可能对认知发育产生不可逆的影响。锌： 大量存在于脑中，是宝宝体格发育、免疫能力和神经-行为互动发育所需的元素，补充锌能促进宝宝运动能力和神经及心理功能的发育。维生素B6： 是合成神经递质GABA、5-羟色胺和多巴胺的重要辅酶，是宝宝围生期中枢神经系统发育所需的元素。叶酸： 对胎儿脑部和神经管的发育十分重要。

看似健康的垃圾食品

In life, you may not know some nutritious food or always marked by that nutritional healthy food, in fact, there is no nutrition. We have to understand how these are good at camouflage of "junk food" it.
Green tea

Green tea contains antioxidants and other healthful ingredients that can prevent cancer, heart disease, aging and other aging-related diseases. But now many manufacturers add sugar and other additives made of green tea drinks, health drinks under the cover name of selling everywhere. In fact, the "Green Tea" any ingredient on the bottle, such as saccharin, preservatives, etc., make it farther away from us in terms of health.

Yogurt Processing



Yogurt is a fermented fresh milk, rich in protein, calcium and vitamins. Especially for those who are lactose intolerant and can not enjoy the people, milk, yogurt can be a good choice. But now there is a lot of yogurt has been made into a variety of processed fruits full of sugar and the "dessert" and business is the use of these "packages" it disguised as health food. Therefore, the best choice when buying an ordinary yogurt, if necessary, add yourself to some fruit.

Oatmeal Breakfast


Wheat, barley, rice and oat cereals, has been the most important human food. They contain protein, dietary fiber and vitamins can not be compared to other foods. However, some small amount of cereal and a lot of starch, white sugar, corn syrup, salt, food coloring and preservatives, produced with the "colorful" breakfast cereals, nutritional content of these cereals greatly reduced.




 


Pizza
In Italy, pizza and even protected by law, the provisions of its must be whole wheat flour, tomato sauce, white cheese, olive oil, basil and spices processing. Pizza could have been very nutritious. Many fast-food chains are now selling pizza, the use of preservatives, artificial low fat, no nutrition, canned fruit, frozen meat, the long term, there are a lot of salt ... ... the pizza is very high calorie and sodium content, nutritional value but not worth mentioning.

狂瘦20斤！黑豆瘦身法人气沸腾ING

The popularity of thin black beans reasons:
1, rough skin is also effective!
Black beans in the ingredients can not only reduce the red spots left by acne, but also to prevent stains. In addition, its promotion of collagen synthesis, restoring skin elasticity effect of beautiful skin can not be ignored Oh!
2, short-term visible results!
In just 4 months to successfully reduce the 51kg, will be able to reap short-term effect can be seen! Because everyone has physical differences, the average can be effective 2 weeks, 3 months down the rebound can not be easy to achieve thinner physique.
3, simply by changing the breakfast
Only attempt to change the first day of three meals, breakfast the next day when you only need. So lazy people who eat out and is expected to stick to it Oh! Of course, lunch & dinner can be when you can.
4, there is no burden
How much to eat can eat how much psychological pressure is 0! And black beans in the vegetable fat produce satiety, making the body hard in the weight-loss process are hungry, this is one of the advantages of black beans.
5, no high costs
Buy some "black", you can spend a little money? Can do in advance, a busy morning, and will not take much time!
6, relieve constipation
Black beans are rich in dietary fiber intake + large amounts of water can help smooth bowel movements. In addition to common obesity "stool (long stay in the intestine of the waste), the toxin can be to promote aging substances discharged"

Common black beans production methods:
① 1kg of black beans will more than double the water soaking on the night.
② ① on the steam into the cooking oven 15 to 20 minutes. Bean cooking time is not different, must try to eat View hardness. Turn off the heat and then simmered a few minutes.
③ After cooling, divided into several sealed containers, the home refrigerator. Generally can be stored 4 to 5 days.
Bowl can be upside down like the containers, when the hot water boiling on the container of black beans in the container. Alternatively, you can use the pressure cooker (also to soak a night). Note the black beans need to be added for every 1kg 9 to 10 with the cooking spoon of water.
Not to buy medicinal black beans, but eating the "black soybeans." Do not buy Zhudou, boiled beans or sweet natto, tasteless & dry type of black beans is the best choice.

Wonder why effective black beans?
With high quality protein and fat, NO fasting! Breakfast in the black beans and tofu make the body more effectively absorb protein and fat for a long time to maintain a high blood glucose levels = long satiety! Therefore, the amount of lunch and dinner will be controlled.
Contained black beans nutrition per 100g
Saponins: promote digestion, it is also inhibit intestinal absorption of glucose into the role of fat!
Dietary fiber: apples contain dietary fiber is 2 times the eliminate the effects of constipation, outstanding! At the same time be able to control blood glucose levels rise.
Isoflavones: In addition to adjustment of female hormonal balance, other than to create beautiful skin effect, but also clean blood detoxification.
Anthocyanins: is a kind of polyphenol, can help the anti-oxidation. That blood purification, the body fat is not easy generation.

夏天排毒的7大明星食物

Seven kinds of food, promote gastrointestinal peristalsis, detoxification refreshing, nutritious and healthy, especially for summer consumption.

01. Sweet potatoes

Soft and sweet potatoes contain digestible fiber, can promote gastrointestinal motility, facilitate bowel movement. The best way of eating is the baked sweet potatoes, and baked with skin, eat together, sweet and refreshing taste.

02. Mung bean

Green beans with detoxification, dehumidification diuretic, refreshing thirst-quenching effect, more Helvdoutang beneficial detoxification, reduces swelling, but the cooking time should not be too long, so organic acids, vitamins and reduce the role of damage.
03. Oats
Hua Chang purge oats can promote larger stool volume, moisture increased with fiber to promote gastrointestinal motility, play a role in detoxification laxative. The steamed oats labeled as a beverage drink juice is a good choice, whipping, we could also add other ingredients such as apples, raisins, nutrition can promote bowel movements!
04. Adlay

Barley can promote blood circulation, water metabolism, play a diuretic effect of swelling, edema, obesity help to improve. Barley water is a good detoxification method, directly to the barley boiled with water, the appropriate add a little sugar to taste, is a natural skin whitening skin care products.

05. Millet

Millet gluten free, will not stimulate the intestinal wall, are more moderate fiber, easily digested meals are therefore suitable with detoxification. Very suitable for small rice detoxification, there is heat diuretic effect, nutrient-rich, also help to whiten.

06. Brown rice

Brown rice is whole rice, keep rice bran is rich in fiber, water, liposuction and a considerable role in satiety, can stabilize the digestive system to facilitate and help detoxification. Breakfast bowl of porridge every day to eat brown rice or a cup of brown rice milk is a good detoxification method.

07. Red beans
Red beans increase gastrointestinal motility and reduce constipation, promote urination. Electricity at bedtime to red bean stew pot soak time, sugarless bean soup the next day to drink water when open, can effectively promote detoxification.

病是吃出来的~~

Large amounts of data that, to animal food-based diet to chronicDiseaseThe occurrence of plant food-based diet to the most favorable health, but also most effectively prevent and control heart disease, diabetes (diabetic food),ObesitySo slowVenereal diseaseAnd reversed through healthy diet. Autoimmune disease, bone disease, kidney disease and old age eyesight and old age (old food) dementia, cerebral dysfunction, may also rely on plant-based diet reversal and prevention.
Chen Jun-shi wrote: Some diseases are eating out, take medicine, eatHealth(Health food) products as science changesDietStructure; not can not eat animal products, but to eat more food,Vegetables(Vegetable foods) and fruit (fruit food), eat less poultryFishMeat, eggs, to promote plant-based foods, animal food, supplemented by the diet.
He stressed that a lot of data to prove that changing the diet to get rid of people with diabetes to some extent reduce dependence on drugs; adjust the diet can reverse heart disease and deterioration; breast cancer and a large number of animal food in the diet lead to high levels of estrogen and women's long-term in vivo hormones; excessive intake of milk and dairy products and other animal foods will increase the risk of prostate cancer risk; antioxidants in fruits and vegetables can improve the mental health of older persons; balanced diet can prevent kidney stones.
Dr. Campbell made combating the disease through diet principles: holistic nutrition; adhere to a balanced diet; eat more plant foods; adjust the food to prevent "bad" gene expression; nutrition can effectively control the adverse effects of toxic chemicals; on a These chronic useful nutrition, equally beneficial for general health; good nutrition makes a full range of health.
Finally, Professor Chen suggested that China should adhere to the Chinese Nutrition Society's dietary pagoda to plant food-based, an appropriate mix of traditional Chinese animal food dietary pattern, the key is to learn with, know how to "omnivorous."

油脂與健康

Source: Health Department - Health Education Weekly 161

Source of fat There are many sources of fat, animal food, including meat, offal class, sausage, hot dogs and other related processed products to contain animal fats. The use of cooking oil, butter, salad dressing, and nuts, are our source of food intake to the fat.


Adding an appropriate amount of cooking oil, can promote fat-soluble vitamins A, D, E, K absorption and utilization of food aroma and increase satiety. Adult recommended daily intake of 2 to 3 tablespoons of the grease (about 15 grams per tablespoon), but try to avoid animal fat, animal fat as saturated fatty acids and cholesterol-rich, easily lead to cardiovascular disease.




Too much fat is hazardous to healthHeat generated by the same amount of fat than protein and carbohydrates (eg starch) twice more, consuming too much fat, too much heat will be transformed into body fat accumulation in the body, prone to problems resulting from obesity.


Excessive intake of saturated fatty acids, serum cholesterol level increase is caused by cardiovascular disease risk factors.


Too much trans fatty acids (trans fat ty acid) will increase bad cholesterol in the blood (LDL-C), increased incidence of coronary heart disease.


Eat into too much fat will make estrogen, androgen and other steroid hormones increase; these hormones can cause intestinal bile acid (bile acid) secretion. Acid under the action of bacteria in the gut, into metabolites of tumor growth catalyst to accelerate the cancer.




You "oil" Treaty of life
1. Amount of fat intake
Obtained from fat shall not exceed a daily intake of calories to 30% of total calories.


2. Select the "healthy" fats
Fats on human health have some help, you must get through the intake of fat, essential fatty acids. So not eat oil, but eat the oil.


3. A balanced diet and proper cooking
Recommended daily dietary fats and oils is about 2 to 3 tablespoons (weight will vary according to age, a slight adjustment, refer to the Food Information Networkhttp://food.doh.gov.tw.) More ways to cook roast cooking brine, avoid fried, fried.




How much less oil in the fiber?
★ peeled to eat meat when food oil, avoid fried, especially deep-fried breaded oil more easily.
★ soup to go fishing when the first oil slick or slick aside.
★ reduce the use of high viscosity sauces, because it may contain a higher fat.
★ eat at least 3 servings of vegetables and 2 servings of fruit, to maintain adequate fiber intake.

TVBS新聞-救命飲食 養生甩肉 柯林頓吃素食成功甩肉10kg

柯林頓接受CNN專訪，大力推薦《救命飲食》飲食方式