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Proven Health Benefits of Blueberries
蓝莓的健康益处
1. Cancer prevention.
1. 预防癌症。
For being such a small fruit, blueberries can be a strong ally in the fight against cancer, says Elyse Krawtz, a registered dietitian with Northside Hospital in Atlanta. "Blueberries contain high levels of powerful compounds called phytochemicals," Krawtz says. "Phytochemicals decrease the risk of several cancers by protecting your cells from chronic inflammation." Phytochemicals occur naturally in plants and give them their color, aroma and flavor. They fight cancer by stimulating the immune system and reducing the kind of inflammation that makes cancer growth more likely, according to the American Institute for Cancer Research. Phytochemicals can also slow the growth rate of cancer cells and trigger damaged cells to destroy themselves before they can reproduce. Kailey Proctor, an oncology dietitian at the Center for Cancer Prevention and Treatment at St. Joseph's Hospital in Orange, California, agrees. In particular, the fiber in blueberries helps prevent colorectal cancer, she says.
亚特兰大北区医院（Northside Hospital）的注册营养师伊丽丝·克拉兹（Elyse Krawtz）说道，虽然蓝莓个头小，但它却可以有效预防癌症。“蓝莓含有一种被称为植物化学物的强效化合物，”克拉兹说道。“植物化学物保护细胞免受慢性炎症的影响，从而降低人们的患癌风险。”美国癌症研究所表示，植物化学物在植物中天然存在，并赋予植物颜色、香气和味道。通过刺激免疫系统和降低促发癌症的炎症，植物化学物还可以对抗癌症。它还可以延缓癌细胞的扩散速度，并在癌细胞繁殖前触发受损细胞进行自我破坏。加利福尼亚州奥兰治县圣约瑟夫医院癌症预防与治疗中心的肿瘤营养师凯莉·普罗克特（Kailey Proctor）对此表示赞同。她表示，蓝莓中的纤维尤其有助于预防结肠直肠癌。
2. Heart health.
2. 保护心脏健康。
Because blueberries are high in fiber and contain antioxidants – which help prevent chronic diseases by protecting healthy cells from damage caused by free radicals – eating the fruit promotes heart health, Kirkpatrick says. Research published in the American Journal of Clinical Nutrition in 2016 suggests that eating one cup of blueberries daily can reduce the risk of heart disease by 12% to 15%. Other research suggests that consuming a little more than a cup of blueberries daily helps reduce blood pressure, which is a risk factor for heart disease. "If you really want to help your heart, just add two handfuls of blueberries a day to your eating regimen," Kirkpatrick says.
柯克帕特里克（Kirkpatrick）表示，因为蓝莓富含纤维和抗氧化剂（保护健康细胞免受自由基的伤害，从而有助于预防慢性疾病），所以吃蓝莓可以促进心脏健康。于2016年发表在《美国临床营养学杂志》上的研究表明，每天吃一杯蓝莓可将患心脏病的风险降低12％至15％。其它研究表明，每天摄入一杯多的蓝莓有助于降低血压（导致心脏病的风险因素）。柯克帕特里克说：“如果你真的想保持心脏健康，只要在日常饮食中多加两把蓝莓即可。”
3. Weight control.
3. 控制体重。
Eating blueberries and other fruits is a great way to control your weight, says Lise Gloede, a registered dietitian based in Arlington, Virginia. She notes that a cup of blueberries only contains 84 calories. "Blueberries are high in fiber, which helps you feel satiated," Gloede says. "They go great with so many foods and are versatile as part of a meal or snack. A cup of blueberries gives cereal or oatmeal a sweet, healthy punch, while adding blueberries to salads provides color. Yogurt with fresh blueberries and a few chocolate chips makes a great low-calorie snack or dessert."
弗吉尼亚州阿灵顿的注册营养师丽丝·格勒德（Lise Gloede）表示，吃蓝莓和其它水果是控制体重的好方法。她指出，一杯蓝莓只含84卡。“蓝莓富含纤维，可让你感到饱腹，”格勒德说道。“蓝莓可以搭配多种食物，既可以搭配正餐也可以作为零食享用。在谷物或燕麦片中加一杯蓝莓，既美味又健康，而在沙拉中加入蓝莓可以带来多彩的颜色。酸奶配新鲜蓝莓和一些碎巧克力则是一款美味的低热量零食或甜点。”
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