哈佛大学称麦片粥可能是健康长寿的关键

Eating porridge, brown rice or corn each day could protect the heart against disease, Harvard University has found

哈佛大学发现每天食用麦片粥、糙米或谷物能预防心脏疾病。

A small bowl of porridge each day could be the key to a long and healthy life, after a major study by Harvard University found that whole grains reduce the risk of dying from heart disease.

哈佛大学一项主要研究调查发现，每天食用一小碗麦片粥是健康长寿的关键。全谷物能降低患心脏疾病死亡的风险。

Although whole grains are widely believed to be beneficial for health it is the first research to look at whether they have a long-term impact on lifespan.

尽管人们普遍认为全谷物有益健康，该项研究还是首次调查全谷物对人的寿命是否有长期影响。

Researchers followed more than 100,000 people for more than 14 years monitoring their diets and health outcomes.

花费超过14年的时间，研究人员跟踪调查了10万以上志愿者的饮食和健康状况。

Everyone involved in the study was healthy in 1984 when they enrolled, but when they were followed up in 2010 more than 26,000 had died.

所有志愿者1984年加入该项研究时健康状况良好。但是在2010年的跟踪调查中，研究人员发现已有2,600人死亡。

However those who ate the most whole grains, such as porridge, brown rice, corn and quinoa seemed protected from many illnesses and particularly heart disease.

然而，那些食用较多全谷物的志愿者，如食用麦片粥、糙米、谷物和藜麦，似乎免受很多疾病，特别是心脏疾病的侵害。

Oats are already the breakfast of choice for many athletes and also for dieters, who find the high fibre levels give them energy for longer.

燕麦，研究人员发现其含有的高纤维素能给人们提供更持久的能量，已经成为很多运动员的早餐选择，也是节食者的不二之选。

But scientists found that for each ounce (28g) of whole grains eaten a day – the equivalent of a small bowl of porridge – the risk of all death was reduced by five per cent and heart deaths by 9 per cent.

科学家发现每天食用每盎司（28g）全谷物—相当于一小碗麦片粥—将死亡风险降低了5%，心脏疾病造成的死亡风险降低了9%。

“These findings further support current dietary guidelines that recommend increasing whole-grain consumption,” said lead author Dr Hongyu Wu of Harvard School of Public Health.

“这些发现进一步支持当前的饮食指南，建议多食用全谷物食品，”哈佛大学公众健康主笔作者吴宏宇博士说到。

“They also provide promising evidence that suggests a diet enriched with whole grains may confer benefits towards extended life expectancy.”

“研究发现也提供可靠证据，表明全谷物饮食可能利于健康长寿。”

The findings remained even when allowing for different ages, smoking, body mass index and physical activity.

甚至考虑年龄，吸烟、体质指数及物理运动因素时，该研究发现仍旧有效。

Whole grains, where the bran and germ remain, contain 25 per cent more protein than refined grains, such as those that make white flour, pasta and white rice.

保有原来的麸皮和胚芽的全谷物，比起用于制作白面、意大利面食和白饭的细粮，蛋白质要多出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. 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.

当前研究显示全谷物能促进骨骼生长，降低血压，增加益生菌，降低患糖尿病的风险。只能在燕麦中找到的纤维素—β-葡聚糖—能降低胆固醇，预防心脏疾病。燕麦中抗氧化物，被称为avenanthramide，能防止动脉脂肪形成，减少心脏病和中风的威胁。

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.

全谷物营养价值高，富含锌、铜、锰、铁和维生素B1元素，能增加抗氧化物质来对抗自由基，很多饮食指南都极力推荐。

The new research suggests that if more people switched to whole grains, thousands of lives could be saved each year. Coronary heart disease is Britain’s biggest killer, responsible for around 73,000 deaths in the UK each year. Around 2.3 million people are living with the condition and one in six men and one in 10 women will die from the disease.

新项研究表明，如果更多的人转食全谷物，每年可能拯救成千上万的生命。冠状动脉（心脏疾病）病是英国的头号杀手，每年近7,300人死于心脏病。近2,300,000患有心冠状动脉疾病的人群中，每6名男性，每10名女性中，就有1人死于心脏疾病。

Health experts said the study proved that whole grains were beneficial to health

健康专家称研究证明了全谷物有利健康。

Victoria Taylor, Senior Dietician at the British Heart Foundation, said: “This is an interesting study and reinforces existing dietary recommendations to eat more foods high in fibre.

Victoria Taylor，英国心脏协会的高级营养师称：“这是一项有趣的研究，它建议人们多食用高纤维素食品。”

“People with a higher intake of whole grains also tended to have a healthier overall lifestyle and diet so it might not be the whole grains alone that are having the benefit in relation to cardiovascular disease.

“摄入更多全谷物的人也趋于拥有更加健康的生活方式和饮食习惯，因此在抵御心血管疾病方面，可能不只是全谷物在做贡献。”

“But at this time of year when we are all making resolutions to eat better, switching to whole-grain versions of bread, breakfast cereals, pasta and rice is a simple change to make.”

“此时此刻当你下决心吃好吃健康时，只需一个小小的转变，吃全谷物的面包、谷类早餐、全谷物意大利面食和米饭即可。”

The research is published in the journal JAMA: Internal Medicine.

该项研究发表被刊登在JAMA: Internal Medicine上。