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How food is prepared important to health: study
Last Updated: 2007-05-07 12:00:10 -0400 (Reuters Health)
By Anne Harding
研究表明烹飪方式對健康有重要影響
NEW YORK (Reuters Health) - By relying more on steaming, boiling and stewing to cook foods and using acidic marinades on meat cooked with dry heat, people may be able to stay healthier, a New York City researcher suggests.
紐約市一位研究者建議，更多地采用蒸、煮和燉的方法來烹飪食物，以及用酸性物質(zhì)浸泡一下準備用干熱方法烹飪的肉類，對人體可能更健康。
These strategies will reduce the amount of advanced gycation end products (AGEs), or glycotoxins that people consume with their food says Dr. Helen Vlassara of Mt. Sinai School of Medicine. With her colleagues, Vlassara has found that the more AGEs healthy people eat, the greater their levels of inflammation and oxidative stress.
美國紐約大學(xué)西奈山醫(yī)學(xué)院的Helen Vlassara博士說，這些方法將會減少人們所吃食物中晚期糖化終產(chǎn)物(AGEs)的含量。Vlassara和的她的同事們發(fā)現(xiàn)，健康的人攝入越多的晚期糖化終產(chǎn)物，體內(nèi)出現(xiàn)炎癥和氧化應(yīng)激的程度就約嚴重。
"It is time that we pay more attention to these toxic substances ... because they are extremely abundant in our foods as we have developed them today," Vlassara told Reuters Health. "They do cause inflammation and they tend to accumulate in the body. Over a long time the constant low-grade inflammation can lead to organ damage and disease."
Vlassara對本報記者說：“我們現(xiàn)在應(yīng)更關(guān)注這些有毒物質(zhì)，因為他們大量存在于我們的食物當(dāng)中。它們的確會引發(fā)炎癥，而且在體內(nèi)積聚。長時間的低程度炎癥會損傷身體各器官并引發(fā)疾病。”
Vlassara points out that inflammation plays a key role in a host of increasingly common aging-related illnesses, including Alzheimer's disease, diabetes, and heart disease.
Vlassara指出，炎癥是引發(fā)包括早老性癡呆、糖尿病和心臟病在內(nèi)的大量與衰老有關(guān)的疾病的重要原因。
AGEs are produced by the interaction of sugars with proteins and certain fats, and are found in animal foods. Cooking foods for a longer time at a higher temperature, in the absence of water, significantly boosts their AGE content, as does processing them.
糖與蛋白質(zhì)和某些脂肪的相互作用產(chǎn)生了晚期糖化終產(chǎn)物(AGEs)，它通常存在于動物性食品中。在缺水的情況下，以較高溫度長時間烹飪食物會使晚期糖化終產(chǎn)物大大增加。
AGEs are also a byproduct of normal metabolism, but high levels are found in people with diabetes and heart disease, Vlassara and her team note in the Journal of Gerontology: Medical Sciences. As people age they may be less able to clear AGEs from their bodies, they add, while kidney disease also makes it more difficult for people to excrete glycotoxins.
Vlassara和她的研究隊伍在美國《Journal of Gerontology》雜志上撰文指出，AGEs還是正常新陳代謝的副產(chǎn)品，糖尿病和心臟病人體內(nèi)的這種物質(zhì)的含量就比較高。隨著人們衰老，清楚體內(nèi)AGEs的能力就會下降。與此同時，腎臟病也會使人們更加難以將AGEs排出體外。
She and her colleagues had previously shown that diabetic individuals who ate a diet low in AGEs had lower levels of molecules involved in inflammation. The researchers have also found that aging mice have less oxidative stress and insulin resistance -- and live longer -- when they consume a low-AGE diet.
他們以前曾指出，攝入較少AGEs的糖尿病人體內(nèi)所含有與炎癥有關(guān)的分子數(shù)量較少。研究還發(fā)現(xiàn)，年老的老鼠如果攝入較少AGEs，它們的氧化應(yīng)激和胰島素抵抗就會減少，而且會活得更長。
To understand whether the amount of AGEs healthy people consume might be related to their level of inflammation, Vlassara and her colleagues looked at 172 healthy men and women. One group of study participants were younger than 45, while the others were over 60.
為了搞清楚健康人攝入的AGEs量是否與炎癥程度有關(guān)，Vlassara及其同事對172名健康男女進行了研究。其中一組研究對象的年齡小于45歲，而另一組研究對象都在60歲以上。
The more AGEs people ate, the researchers found, the higher their blood levels of two types of AGEs in their blood. Consumption of AGEs also correlated directly with key indicators of inflammation and oxidative stress.
研究發(fā)現(xiàn)，人們攝入越多AGEs，他們血液中兩種AGEs含量越高。AGEs攝入還和炎癥及氧化應(yīng)激的重要指標有直接關(guān)聯(lián)。
People can reduce their AGE consumption, and possibly their risk of disease, by using high temperatures to cook foods less frequently, and cutting down on processed foods, Vlassara and her team note.
人們可以通過減少高溫烹飪食物以及
加工食品的攝入量來控制AGEs的攝入。
Anyone concerned about AGE consumption should try to cook with water as often as possible, for example using boiling, steaming or stewing, rather than frying, Vlassara said in an interview. But people do not need to abstain from barbecue or grilling entirely; "moderation is the message, not eliminating something completely from the diet," she added. And marinating foods in lemon juice, vinegar or other acidic substances before cooking them with dry heat greatly reduces AGE formation, Vlassara noted.
那些關(guān)注AGEs攝入的人，應(yīng)該盡可能經(jīng)常加水來烹飪，比如用蒸、煮和燉而不是炒的方法。但是人們不必完全放棄燒烤。Vlassara說：“我們要適度，不必將某種食物徹底從飲食中除掉。”她還說，在用干熱方法烹飪食物前用檸檬汁、醋或者其他酸性物質(zhì)浸泡一下，會大大減少AGEs的產(chǎn)生。
Extrapolation from findings in both animals and humans suggests it's conceivable that people could extend their lives by reducing AGE consumption, she adds; to date, one of the only other interventions that has stretched lifespan in mammals is severe restriction of calorie intake.
對動物和人類進行的研究表明，人們可以通過減少AGEs的攝入來延長壽命。除此外，目前已知的可延長壽命的方法只有嚴格控制熱量攝入。
"Our study shows that this can be done just by changing moderately the way we cook," Vlassara said. "In other words, we do not have to suffer any calorie restriction."
Vlassara說：“我們的研究表明，只要適當(dāng)改變我們的烹飪方法就可以使我們活得更長，而不用承受控制攝入熱量的痛苦。”
SOURCE: Journal of Gerontology: Medical Sciences, April 2007.
Last Updated: 2007-05-07 12:00:10 -0400 (Reuters Health)
By Anne Harding
研究表明烹飪方式對健康有重要影響
NEW YORK (Reuters Health) - By relying more on steaming, boiling and stewing to cook foods and using acidic marinades on meat cooked with dry heat, people may be able to stay healthier, a New York City researcher suggests.
紐約市一位研究者建議，更多地采用蒸、煮和燉的方法來烹飪食物，以及用酸性物質(zhì)浸泡一下準備用干熱方法烹飪的肉類，對人體可能更健康。
These strategies will reduce the amount of advanced gycation end products (AGEs), or glycotoxins that people consume with their food says Dr. Helen Vlassara of Mt. Sinai School of Medicine. With her colleagues, Vlassara has found that the more AGEs healthy people eat, the greater their levels of inflammation and oxidative stress.
美國紐約大學(xué)西奈山醫(yī)學(xué)院的Helen Vlassara博士說，這些方法將會減少人們所吃食物中晚期糖化終產(chǎn)物(AGEs)的含量。Vlassara和的她的同事們發(fā)現(xiàn)，健康的人攝入越多的晚期糖化終產(chǎn)物，體內(nèi)出現(xiàn)炎癥和氧化應(yīng)激的程度就約嚴重。
"It is time that we pay more attention to these toxic substances ... because they are extremely abundant in our foods as we have developed them today," Vlassara told Reuters Health. "They do cause inflammation and they tend to accumulate in the body. Over a long time the constant low-grade inflammation can lead to organ damage and disease."
Vlassara對本報記者說：“我們現(xiàn)在應(yīng)更關(guān)注這些有毒物質(zhì)，因為他們大量存在于我們的食物當(dāng)中。它們的確會引發(fā)炎癥，而且在體內(nèi)積聚。長時間的低程度炎癥會損傷身體各器官并引發(fā)疾病。”
Vlassara points out that inflammation plays a key role in a host of increasingly common aging-related illnesses, including Alzheimer's disease, diabetes, and heart disease.
Vlassara指出，炎癥是引發(fā)包括早老性癡呆、糖尿病和心臟病在內(nèi)的大量與衰老有關(guān)的疾病的重要原因。
AGEs are produced by the interaction of sugars with proteins and certain fats, and are found in animal foods. Cooking foods for a longer time at a higher temperature, in the absence of water, significantly boosts their AGE content, as does processing them.
糖與蛋白質(zhì)和某些脂肪的相互作用產(chǎn)生了晚期糖化終產(chǎn)物(AGEs)，它通常存在于動物性食品中。在缺水的情況下，以較高溫度長時間烹飪食物會使晚期糖化終產(chǎn)物大大增加。
AGEs are also a byproduct of normal metabolism, but high levels are found in people with diabetes and heart disease, Vlassara and her team note in the Journal of Gerontology: Medical Sciences. As people age they may be less able to clear AGEs from their bodies, they add, while kidney disease also makes it more difficult for people to excrete glycotoxins.
Vlassara和她的研究隊伍在美國《Journal of Gerontology》雜志上撰文指出，AGEs還是正常新陳代謝的副產(chǎn)品，糖尿病和心臟病人體內(nèi)的這種物質(zhì)的含量就比較高。隨著人們衰老，清楚體內(nèi)AGEs的能力就會下降。與此同時，腎臟病也會使人們更加難以將AGEs排出體外。
She and her colleagues had previously shown that diabetic individuals who ate a diet low in AGEs had lower levels of molecules involved in inflammation. The researchers have also found that aging mice have less oxidative stress and insulin resistance -- and live longer -- when they consume a low-AGE diet.
他們以前曾指出，攝入較少AGEs的糖尿病人體內(nèi)所含有與炎癥有關(guān)的分子數(shù)量較少。研究還發(fā)現(xiàn)，年老的老鼠如果攝入較少AGEs，它們的氧化應(yīng)激和胰島素抵抗就會減少，而且會活得更長。
To understand whether the amount of AGEs healthy people consume might be related to their level of inflammation, Vlassara and her colleagues looked at 172 healthy men and women. One group of study participants were younger than 45, while the others were over 60.
為了搞清楚健康人攝入的AGEs量是否與炎癥程度有關(guān)，Vlassara及其同事對172名健康男女進行了研究。其中一組研究對象的年齡小于45歲，而另一組研究對象都在60歲以上。
The more AGEs people ate, the researchers found, the higher their blood levels of two types of AGEs in their blood. Consumption of AGEs also correlated directly with key indicators of inflammation and oxidative stress.
研究發(fā)現(xiàn)，人們攝入越多AGEs，他們血液中兩種AGEs含量越高。AGEs攝入還和炎癥及氧化應(yīng)激的重要指標有直接關(guān)聯(lián)。
People can reduce their AGE consumption, and possibly their risk of disease, by using high temperatures to cook foods less frequently, and cutting down on processed foods, Vlassara and her team note.
人們可以通過減少高溫烹飪食物以及
加工食品的攝入量來控制AGEs的攝入。
Anyone concerned about AGE consumption should try to cook with water as often as possible, for example using boiling, steaming or stewing, rather than frying, Vlassara said in an interview. But people do not need to abstain from barbecue or grilling entirely; "moderation is the message, not eliminating something completely from the diet," she added. And marinating foods in lemon juice, vinegar or other acidic substances before cooking them with dry heat greatly reduces AGE formation, Vlassara noted.
那些關(guān)注AGEs攝入的人，應(yīng)該盡可能經(jīng)常加水來烹飪，比如用蒸、煮和燉而不是炒的方法。但是人們不必完全放棄燒烤。Vlassara說：“我們要適度，不必將某種食物徹底從飲食中除掉。”她還說，在用干熱方法烹飪食物前用檸檬汁、醋或者其他酸性物質(zhì)浸泡一下，會大大減少AGEs的產(chǎn)生。
Extrapolation from findings in both animals and humans suggests it's conceivable that people could extend their lives by reducing AGE consumption, she adds; to date, one of the only other interventions that has stretched lifespan in mammals is severe restriction of calorie intake.
對動物和人類進行的研究表明，人們可以通過減少AGEs的攝入來延長壽命。除此外，目前已知的可延長壽命的方法只有嚴格控制熱量攝入。
"Our study shows that this can be done just by changing moderately the way we cook," Vlassara said. "In other words, we do not have to suffer any calorie restriction."
Vlassara說：“我們的研究表明，只要適當(dāng)改變我們的烹飪方法就可以使我們活得更長，而不用承受控制攝入熱量的痛苦。”
SOURCE: Journal of Gerontology: Medical Sciences, April 2007.
