Friday, October 24, 2014

B族維他命與健康息息相關 B vitamins and your health

B族維他命與你的健康息息相關

B族維他命可幫助身體生長,發育和保持健康。

如果你是貧血或素食者,體內B族維他命含量有可能偏低。缺乏B族維他命可引起疲勞、食慾不振,並會導致兒童生長不良。注意平衡膳食,包括肉類或海鮮、乳類、綠葉蔬菜和五穀類將有助於生長發育。


B1(硫胺素)

主要優點:有助身體產生能量,並支持肌肉、神經和心臟健康。
食物來源:小麥胚芽

B2(核黃素)

主要優點:有助保持皮膚、神經系統和消化系統健康。可降低白內障的發生率。
食物來源:脫脂奶

B3(菸酸)

主要優點:有助產生能量。或有助降低口腔,喉嚨和食道癌症發病率。用於降低膽固醇。可幫助減慢艾滋病毒的病程惡化。
食物來源:去皮雞肉

B5(泛酸)

主要優點:支持生長和發育。口服和局部使用經研究證明傷口能更快速癒合。
食物來源:牛油果


B6

主要優點:參與體內超過100個酶反應的有關代謝,包括蛋白質分解。有助於在子宮內和嬰兒期大腦發育。有助於免疫功能。可減少經前綜合症的症狀。
食物來源:香蕉

B7(生物素)

主要優點:有助於分解蛋白質和碳水化合物。幫助身體製造荷爾蒙。支持在子宮內健康發展。
食物來源:熟的肝臟

B9(葉酸)

主要優點:有助於防止宮內神經管缺陷。降低阿爾茨海默氏病和其它形式癡呆症的風險。DNA合成所需營養。
食物來源:扁豆


B12
主要優點:在成長和發育肩負重要角色。有助於調節高半胱氨酸,此物質水平過高會增加患心血管疾病的風險。可能有助於緩解抑鬱症。協助葉酸進行DNA修復。降低患癌症的風險。如葉酸一樣,它具有降低神經管缺陷的風險。

B vitamins and your health

It's the B vitamins that help our bodies grow, develop, and stay well.

If you are anemic or a vegetarian, you may be at risk for low levels of the B vitamins. Deficiencies can cause tiredness, loss of appetite, and poor growth in children. Eating a well-balanced meal that includes meat or seafood, dairy, leafy greens, and whole grains will help you obtain the Bs necessary for growth and development.


B1 (Thiamine)

Key benefits: Helps the body produce energy and supports muscle, nerve, and heart health
Great food source: Wheat germ cereal

B2 (Riboflavin)

Key benefits: Helps keep the skin, nervous system, and digestive systems healthy. May reduce incidence of cataracts.
Great food source: Nonfat milk


B3 (Niacin)

Key benefits: Assists energy production in cells. Associated with decreased incidence of mouth, throat, and esophageal cancers. Used to lower cholesterol. May help slow progression of HIV.
Great food source: Skinless chicken

B5 (Pantothenic acid)

Key benefits: Supports growth and development. Oral and topical use has been shown to heal wounds more quickly.
Great food source: Avocado


B6

Key benefits: Involved in over 100 enzyme reactions related to metabolism, including the breakdown of protein. Contributes to brain development in utero and infancy. Helps immune function. May reduce PMS symptoms.
Great food source: Banana

B7 (Biotin)

Key benefits: Helps break down protein and carbohydrates. Helps the body make hormones. Supports healthy development in utero.
Great food source: Liver, cooked

B9 (Folic acid)

Key benefits: Helps prevent neural tube defects in utero. Associated with a decrease risk for Alzheimer’s disease and other forms of dementia. Required for synthesis of DNA.
Great food source: Lentils


B12
Key benefits: Plays a role in growth and development. Helps regulate homocysteine, which, in elevated levels, increases the risk of cardiovascular diseases. May help ease depression. Helps folate do DNA repair. Lowers cancer risk. Like folic acid, it’s associated with lowering risk of neural tube defects.

Wednesday, October 15, 2014

痛風(尿酸高)病人的飲食注意事項 Gout diet

以下提示可幫助減輕症狀:

    避免含過敏原食物,包括乳製品、小麥(麵筋)、粟米油、防腐劑、食品添加劑等。
    盡量多食抗氧化食品,包括水果(如藍莓、櫻桃、番茄等)和蔬菜(如南瓜和甜椒)。櫻桃汁(每天飲用8 - 16盎司)也有幫助。
    多吃高纖維食物,包括燕麥、根莖類蔬菜(如薯仔、淮山)和車前子。
    避免精製食品,如白麵包,意大利面和糖粉。
    少吃紅肉選擇瘦肉。
    減少含草酸的食物,如菠菜、大黃、甜菜、堅果、巧克力、紅茶、麥麩、草莓和豆類。
    多食含有豐富鎂和低鈣食物,如大麥、麩皮、粟米、黑麥、燕麥、大豆、糙米、酪梨、香蕉和薯仔。
    避免飲食中的嘌呤成分。具有高嘌呤含量的食物包括牛肉、鵝肉、動物內臟、胰臟、貽貝、鳳尾魚、鯡魚、鯖魚和酵母。食品中嘌呤適量的肉類包括家禽、魚和以上未列出的貝類。菠菜、蘆筍、豆類、扁豆、蘑菇和乾豌豆中還含有中等量嘌呤也需要留意。
    使用健康烹飪油,例如橄欖油或椰子油。
    減少攝取反式脂肪酸,常見的烘焙食品如餅乾、薄脆餅乾、蛋糕、炸薯條、洋蔥圈、甜甜圈、加工食品和人造牛油都可能含有反式脂肪。
    避免酒精和煙草。
    每日喝6-8杯清水有助沖洗尿酸,幫助排出體外。飲水不足常引發痛風發作。
    每週五日,每日運動至少30分鐘。
    避免含糖飲料。

Gout diet

These nutritional tips may help reduce symptoms:

    Eliminate potential food allergens, including dairy, wheat (gluten), corn, preservatives, and food additives.
    Eat antioxidant foods, including fruits (such as blueberries, cherries, and tomatoes), and vegetables (such as squash and bell peppers).  Cherry juice (8 - 16 oz. per day) is also helpful.
    Eat more high fiber foods, including oats, root vegetables (such as potatoes and yams), and psyllium seed.
    Avoid refined foods, such as white breads, pastas, and sugar.
    Eat fewer red meats and more lean meats.
    Cut down on foods containing oxalate, such as spinach, rhubarb, beets, nuts, chocolate, black tea, wheat bran, strawberries, and beans.
    Include foods rich in magnesium and low in calcium, such as barley, bran, corn, rye, oats, soy, brown rice, avocado, banana, and potato.
    Restrict purines in your diet. Foods with a high purine content include beef, goose, organ meats, sweetbreads, mussels, anchovies, herring, mackerel, and yeast. Foods with a moderate amount of purines include meats, poultry, fish, and shellfish not listed above. Spinach, asparagus, beans, lentils, mushrooms, and dried peas also contain moderate amounts of purines.
    Use healthy cooking oils, such as olive oil or coconut oil.
    Reduce or eliminate trans fatty acids, found in commercially baked goods, such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
    Avoid alcohol, and tobacco.
    Drink 6 - 8 glasses of water daily to help flush uric acid from the body. Dehydration often triggers a gout attack.
    Exercise at least 30 minutes daily, 5 days a week.
    Avoid sugar sweetened soft drinks.

扯鼻鼾 Snoring

當喉嚨組織在放鬆狀態下開始振動並在睡眠中發出聲音時,就會扯鼻鼾。如果扯鼻鼾情況嚴重,則可能導致失眠、破壞睡眠質素並引起煩躁。 幸而有許多簡單有效的天然補救措施可以舒緩這問題。 胡蘆巴 胡蘆巴是一種很好的天然療法,可防止因消化問題引起的扯鼻鼾。胡蘆巴對睡眠呼吸暫停也有效。 維他命C...