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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.

據哈佛大學研究表明，延年益壽的要訣是每天食用一小碗粥，當中的粗糧可以降低患心臟疾病的風險。

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.

盡管人們已經廣泛認識到粗糧對身體的益處，但這是第一次以長遠的角度觀察谷物對人類壽命的影響。

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

研究人員用14年多的時間，追蹤調查了10萬余人的日常飲食和身體狀況。

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.

每位志愿者在1984年參與研究時身體狀況都良好無恙，但是在2010年的反饋調查中，超過2.6萬名志愿者已經離世。

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.

但經常食用諸如麥片粥、糙米、玉米和藜麥等粗糧的志愿者似乎避開了所有疾病，尤其是心臟疾病。

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.

高纖維含量的燕麥是許多運動員和減肥人士的早餐首選，當中的粗纖維可以為他們提供更多的能量。

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.

科學家指出，每日食用1盎司（相當于28g）的粗磨谷物——相當于一小碗粥的量——有助于降低5%死亡的風險和9%罹患心臟疾病的風險。

“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.

“這些發現進一步支持了當下倡導增加五谷攝入的膳食指南。”哈佛大學公共健康的負責人吳宇紅博士（音譯）說。

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

“這也證明了粗糧延年益壽大有裨益。”

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

這項研究還考慮到年齡段的不同、吸煙與否、體重指數和體育運動。

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.

粗糧保存了谷物的麩皮和胚芽，比精糧多保留了25%的蛋白質。所謂精糧，便是那些制作白面粉、意大利面和精米的谷物。

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.

早前有研究表明，粗糧可以增加骨密度、降低血壓、營養有益健康的腸道微生物并且降低罹患糖尿病的風險。燕麥中特有的葡聚糖被人們證實有降低膽固醇的效用，從而避免心腦疾病的發生。燕麥中還有可以阻止血脂形成的燕麥氧化物，它被認為是防止心臟病和中風的利器。

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.

粗糧內含有大量的鋅、銅、錳、鐵和硫胺素等營養元素，粗糧還能增加抗氧化物的水平，抗氧化物有助于對抗自由基。因此，粗糧常常成為各種膳食指南的座上賓。

（來源：菠蘿油八戒，編輯：祝興媛）