健康飲食:15種增強免疫力的食物(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 compounds that have been found to increase immune system activation. Dislike grapefruits? Try oranges or tangerines.

葡萄柚含有大量的維C，但是科研人員還無法證實在感冒時，人體僅靠食物就能獲得足量的維C來對抗感冒。但是，葡萄柚富含一種天然的具有增強免疫力的化合物，類黃酮。如果不喜歡葡萄柚，可以試試桔子或橘子。

Wheat Germ
麥芽

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.

麥芽作爲小麥的種子，用來給小麥提供養分。麥芽富含大量的營養成分，包括鋅，抗氧化劑以及B族維生素。同時麥芽也富含大量的纖維、蛋白和優質脂肪。用麥芽代替常用的麪粉烹飪烘烤的食物吧。

Low-Fat Yogurt
低脂酸奶

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 between low vitamin D levels and an increased risk of cold and flu.

每天一杯酸奶能減低感冒的機率。記得看標籤上是否標有”live and active cultures"，這意味着酸奶中的益生菌處於良好的狀態。一些科研人員認爲酸奶可能刺激免疫系統從而對抗疾病。酸奶還富含維生素D，最近的研究顯示維生素D缺乏會患感冒和流感的高風險。

Garlic
大蒜

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.

大蒜含有幾種抗氧化成分可以增強免疫力。大蒜可以對抗幽門螺桿菌，這種細菌與消化道的潰瘍和胃癌有密切關係。烹飪小貼士：將蒜削皮，剁碎，放置15-20分鐘後再烹飪，這樣可以激活哪些增強免疫力的酶。

Spinach
菠菜

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.

作爲“超級食物“，菠菜富含大量營養成分。首先，葉酸，幫助機體細胞新陳代謝，修復DNA。其次，纖維與抗氧化劑，例如維生素C。生吃菠菜或者稍微烹飪一下能夠避免營養成分的丟失。

Tea
茶

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.

不管是綠茶還是紅茶，都富含茶多酚和類黃酮，兩者皆可對抗疾病。這兩者抗氧化劑能夠尋找到損失細胞的自由基並且將其破壞掉。無論是含咖啡因或者不含咖啡因，都同樣有效。

Sweet Potato
紅薯

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.

紅薯與蘿蔔一樣，含有大量的抗氧化劑，貝塔胡蘿蔔素。這種抗氧化劑成分能破話自由基。除此之外，紅薯含有大量的維生素A，能夠延緩衰老以及減少患癌症的機率。

Broccoli
西蘭花

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

在雜貨店很容易買到並且方便與其他食物搭配，西蘭花可以說是最基本的免疫力增強食物。有研究證實西蘭花中的一種化學物質能夠幫助刺激小鼠的免疫系統。此外，含有大量的營養物質可以保護機體免於傷害。包括維生素A，維生素C和谷胱甘肽。烹飪的時候加點低脂奶酪，還能補充維生素B和維生素D。譯文15種增強免疫力的食物