Part 2: Men's nutrients - walnut? 男士营养 - 核桃?

In America, prostate cancer is the second most common cancer in men,   next to skin cancer, and is the second-leading cause of cancer death in American men, behind lung cancer.

在美国，前列腺癌是男性第二最常见癌症，仅次于皮肤癌。也是美国男性的第二大癌症死亡原因，仅次于肺癌。

• The American Cancer Society estimates about 241,740 new cases and about 28,170 men will die of prostate cancer during 2012
• 1 in 6 men will be diagnosed with prostate cancer during his lifetime 
• 1 in 36 men will die of prostate cancer

• 据美国癌​​症协会估计，2012年约有 241,740个新病例，而约有28,170人将死于前列腺癌 
• 每6 位男士中，就有1名被诊断出患有前列腺癌 
• 每36名男士中，就有1名死于前列腺癌 

The most beneficial antioxidant for prostate health is lycopene (a red carotenoid in tomatoes). Do keep in mind that a cooked tomato is more bio-available, up to 4 times of a raw tomato. Cook your tomato!

番茄红素（一种在番茄的胡萝卜素）是对前列腺最有益的抗氧化剂。食用时请记得将番茄煮熟，因为熟番茄比生番茄更能被人体运用，高出4倍！

Another men food that is worth exploring is -- Walnut. Previous studies indicated healthy young men eating 75grams of walnuts a day would not result in weight gain but would improve their blood lipid levels (triglycerides, LDL, HDL). 75grams of walnuts is equivalent to about 8 whole walnuts (of cause size matters).

另一个男士最值得探讨的食物是 - 核桃。以往的研究显示健康的年轻男士每天吃75克的核桃，并不会导致体重增加，而会改善血脂（甘油三酯，低密度脂蛋白，高密度脂蛋白胆固醇）。 75克的核桃相当于8粒核桃仁 （当然因核桃的大小而异）。

Published in Biology of Reproduction, a study conducted by University of California, Los Angeles, the research team revealed that eating 75grams of walnuts a day improves the vitality, motility and morphology of sperm in healthy young men aged 21-35. Whether birth outcomes can be improved, will require further research.

发表在 Biology of Reproduction，由美国加州大学洛杉矶分校的研究发现，21岁至35岁的健康年轻男士，每天吃75克的核桃仁，可提高精子的生命力，活力和形态。至于可不可以因此提高生育力则需要进一步研究。

Women's nutrient? 女性营养？

For overall wellness, men and women generally look for similar nutrients. When comes to certain health issues, nutrients need may be diverged for men and women. For instance, women, are more prone to heart health, menopause, bone health, and digestive health whereas men are more interested in energy/endurance, lean muscle maintenance, and prostate health. Let's take a look at women health concerns in Part 1 and second part will focus on men's health issues.


营养有男女之分吗？基本上是没什么大区别。当涉及到某些因性别引起的健康问题，就会分化为较为对男性或女性重要的营养。例如，女性，容易出现心脏健康，更年期，骨骼健康和消化系统的问题。而男性则比较注重体力/耐力，肌肉保养，和前列腺的健康。在这第1部分， 让我们来看看女性的健康关注，而男性健康问题将在第二部分出现.

Heart health, according to the American Heart Association:

• > 1 in 3 women is living with cardiovascular disease
• women die of heart disease > all forms of cancer combined
• 1 in 31 American women dies from breast cancer each year, and
• 1 in 3 dies of cardiovascular disease each year

心脏健康，根据美国心脏协会：

• 在3位女性当中，就有多过1位患有心血管疾病
• 女性死于心脏疾病多过于所有癌症的总合
• 每年，在31位女性当中，有1位死于乳腺癌
• 而在3位女性当中，就有1位死于心血管疾病

Ingredients that are beneficial include:

• soy protein
• phytosterols
• soluble fiber
• beta-glucans (oat, barley)
• omega-3 fatty acids

对心脏有益的营养包括：

• 大豆蛋白
• 植物固醇
• 可溶性纤维
• 贝塔-葡聚糖 （燕麦，大麦）
• 奥米加-3不饱和脂肪酸

Women experience unique stages throughout life and exposing women to special needs of nutrients, especially during pregnancy and menopause. Some facts:

• women’s iron needs are at least twice as high as in men
• rate of bone loss accelerates immediately prior to menopausal period and continues at a rate up to 10 times that of men
• the effect lasted for approximately 10 years after menopause, before returning to the rate of bone loss at 0.2–0.5% per year

女性一生中会经历不同的阶段，所以也需要不同的营养，尤其是在怀孕和更年期间。数据显示：

• 女性 对铁的需求至少是男性的两倍
• 女性的骨质流失在更年期前已加速和持续，是男性的10倍
• 骨质的流失在更年期后持续约10年，才恢复在每年 0.2-0.5％的流失率

Nutrients that is showing positive role are:

• iron
• omega-3 fatty acids - important in prenatal brain and eye development, help support growth of the developing fetus
• soy isoflavone - aid in menopausal symptoms, such as hot flashes and bone maintenance
• calcium, magnesium, and phosphorus - bone structure and strength
• calcium and vitamin D - bone development and maintenance
• vitamin K-2 - new studies suggest in optimizing body’s utilization of calcium
• prebiotics (such as inulin, fructooligosaccharides (FOS) and polydextrose) - to enhance mineral absorption

有帮助的营养包括：

• 铁质
• 奥米加-3不饱和脂肪酸 - 有助于胎儿的大脑和眼睛和健康的发育
• 大豆异黄酮 - 援助更年期症状，比如潮热，保持健康的骨骼
• 钙，镁和磷 - 保护骨骼结构和强韧度
• 钙和维生素D - 骨骼的生长和保持骨骼健康
• 维生素K-2 - 新研究显示可提高身体对钙质的运用率
• 益生元（如菊粉，低聚果糖（FOS）和聚右旋糖） - 提高矿物质的吸收

Are you having a cup of green tea everyday? 你有没有每天喝一杯绿茶呢？

Green tea has a long list of potential health benefits, from reducing the risk of Alzheimer's and certain cancers to improving cardiovascular, oral health, weight management. Now adding to the list is influencing brain function and boost working memory, according to a new study from University Hospital Basel in Switzerland.

绿茶有很多的健康益处，包括降低阿尔茨海默氏症（Alzheimer's）和某些癌症的风险，改善心血管疾病，口腔健康，体重管理。如今根据瑞士巴塞尔大学医院（University Hospital Basel）的一项新研究，再为绿茶添加了一项益处，那就是具有影响大脑的功能，提高工作记忆。

What is the main difference between all teas?

Green tea contains 30-40% of polyphenols, black tea around 3-10%, while oolong tea is somewhere between green and black tea. There are four major polyphenols found in fresh tea leaves, the one seems to be most potent and get the most attention is epigallocatechin gallate (EGCG).

绿茶和其他的茶有什么分别？

绿茶中含有30％至40％的茶多酚 （polyphenols），红茶约3-10％，而乌龙茶则是介于绿茶和红茶之间。新鲜的茶叶中，有四个主要的多酚类物质，而最有力效的和最得到关注的是儿茶素，epigallocatechin gallate（EGCG）。

Is it possible to achieve from normal diet?

Quite possible. The study adopted a green tea extract contained in whey-based soft drinks, the effects were linked to the doses consumed, with greater activation at higher doses. Since the polyphenols are water-extractable and dosage in beverage are generally not high, it is possible to achieve by daily consumption of green tea. Earlier, USDA's Agricultural Research Service (ARS) scientists pointed out that green tea in supplement form may not be a good alternative to tea leaves. 

Start taking green tea today, at least a good try to protect your brainy everyday! 

有可能从正常饮食中摄取到吗？

有可能。该研究使用的是乳清汽水饮料（whey-based soft drinks）中的绿茶提取物，喝得越多效果就越显著。由于茶多酚是水溶性的和一般上饮料中所含有的绿茶分量不高，所以，在日常饮食中是有可能摄取到的。此前，美国农业部（USDA）农业研究局（ARS）的科学家指出，绿茶提取物可能不是替代品茶叶的一个好选择。

从今天开始喝绿茶吧，至少是一个保护脑袋的好尝试！

Source: European Journal of Clinical Nutrition

来源：European Journal of Clinical Nutrition

Ingredient under spotlight - turmeric 营养界的新宠 - 姜黄

Turmeric is showing promising sign on blood glucose management in 50 type-2 diabetics, according to a research done by Harbin Medical University and the Chinese Center for Disease Control and Prevention. Published in Molecular Nutrition and Food Research, the potential benefits is linked to a reduction of Free Fatty Acids (FFA) that in turn might help to reduce the risk of developing type-2 diabetes. 

A little background on turmeric, the active - curcumin, is the natural pigment that gives turmeric its yellow color, has been widely used in times of Ayurveda. Recently, curucmin is gaining great scientific interest due to its potential benefits in various health condition, including arthritis, Alzheimer's, diabetes, prostate cancer and other inflammation-associated diseases. 

Perhaps you might think of incorporating more spice into meals to get the benefits of turmeric, however doses administrated in the study is not likely achievable by normal diet. A rough estimation on the doses used were at least 25g of turmeric per day. Supplementation will be more likely, considering the color and taste that might not be so favorable.

最近刊登在Molecular Nutrition and Food Research的研究显示姜黄有助于改善50位糖尿病患者的血糖。这是一项由哈尔滨医科大学和中国疾病控制和预防中心所进行的研究工作。改善的情况可能源于减少游离脂肪酸（Free Fatty Acid, FFA) 对胰岛素的伤害，从而降低患上糖尿病的风险。

如果你不知道姜黄是什么，在此作一个短短的简介：姜黄素 （curcumin)，是自然色素，姜黄的黄色也是因它而得。在阿育吠陀 (Ayurverda) 时期已被广泛使用的草药。Curucmin在近期获得很多科学家的青睐，因为越来越多研究显示姜黄素对各种健康状况有改善的潜能，其中包括关节炎，老年痴呆症，糖尿病，前列腺癌和其他和炎症相关的疾病。

当中有人可能会认为只要在正常的饮食中食用更多的姜黄，就能达到研究报告中的好处。粗略估计，究中的分量至少要每天摄取超过25克的姜黄，而且姜黄也具有独特的颜色和味道，不是普遍能接受得到。因此从保健品中摄取的可能性比较大。