想要健康 多吃蔬菜水果

For years the advice has been clear: eating five portions a day of fruit and vegetables is the key to a healthy life.
　　在我們日常的飲食中，蔬菜與水果需佔攝取食物總量的5成，這也是維持健康的身體與生活狀態的關鍵之一。

But five may no longer be enough.

不過現在看來，50%的蔬果已經不足以滿足需求了。

A study has found that to get maximum defence against heart disease, you need to eat at least eight daily servings of fresh food.

據一份最新的健康研究顯示，爲了能更好的預防心血管方面的疾病，我們每天所要食用的蔬菜與水果至少要佔到飲食總量的8成。

The Government’s five-a-day advice has its roots in World Health Organisation guidelines to include 14oz of vegetables in a daily diet.

更具世界健康衛生組織所倡導的“每餐需含有14盎司蔬菜的標準”，英國政府向國民建議，每日攝取的食物中最還有一般爲蔬果類。

But there have been doubts over whether eating more than this level of fruit and veg meant even greater health benefits. Now the new study suggests every extra portion provides added protection.

不過有人也對此提出了懷疑，多下更多吃蔬菜與水果就是否一定以爲着又會更健康的身體。而現在，這份研究證明，提高健康食物所佔的體重將對人體提供多大的保護。

Significantly, those in the ­highest category – eating eight or more a day – have a 22 per cent lower chance of dying from heart disease than those who consume three ­ portions, the UK average.

更要中的是，從英國國民健康水平的平均值來看，每日攝入近8成的蔬果的人要比那些僅僅吃“3份”蔬果的人罹患心臟病的概率小22%。

A ‘portion’ weighs just under 3oz, equal to a small banana, a medium apple or a small carrot.

這其中所指的每一份大概相當於三盎司，也就是一隻小香蕉，中等個頭的蘋果，或小一些的蘿蔔。

The findings come from an ongoing European investigation into diet and health, looking at 300,000 people in eight countries.

這究報告是在研究了八個國家的30萬人口的飲食與健康水平後得出的結果。

Dr Francesca Crowe, of Oxford University, is working on the project.

來自牛津大學的克洛維博士參與了這項調查研究。

She said that although ischaemic heart disease (IHD) – the most common form – was less likely in those who ate lots of vegetables, it could be explained because these people might also have healthier lifestyles.

她指出，比較常見的缺血性心臟病很少出現在那些攝入很多蔬菜水果的人羣中，同時，這位人的健康的生活狀態也是保護他們免於心臟病威脅的原因之一。

However, the study specifically showed a reduced risk of dying from IHD of around four per cent for each additional portion of fruit and veg consumed above the lowest category, which was those who ate two or fewer portions.

研究充實指出，對於那些攝取蔬果量處於做低標準的人，也就是每日僅有“2份”的人來說，飲食中每增加“一份”的蔬果比重，患上缺血性心臟病的機率就將縮小4%。

The average intake of fruit and vegetables across all the countries in the study was five portions. People in Greece, Italy and Spain ate more and those in Sweden less.

這些受調查的歐洲國家中，人們平均每日會吃掉“5份”蔬果，其中，希臘、意大利和西班牙人會吃更多的蔬果，而瑞典人則更少些。