(Bilingual —
WILLIAM W. LI MD
威廉·W·李 医学博士
以植物为基础的方法
通过饮食来战胜疾病
A PLANT-BASED APPROACH TO
EATING TO BEAT DISEASE
PLANT-BASED DIETS
What if there was a way we could kill cancer stem cells, support our immune system, protect our DNA, and stimulate the development of blood vessels in the body? Well, I have some exciting news your we can. The prescription is simple: eat delicious food. My forthcoming book, Eat to Beat Disease: The New Science of How the Body Can Heal Itself, highlights the science that proves this to be true. Better yet, the foods we look at are also proof positive that by choosing to eat a plant-based diet, you've already made an incredibly impactful choice for your health.
Just take a look at some of the science that shows how plant-based eating supports your health:
• Lengthens your telomeres: Telomeres are the end strands of our DNA that protect them from damage. Think of them like the little cap on the end of your shoelace they prevent the rest of your DNA from falling apart! A recent study reports that vegetable-rich diets are associated with longer telomere length in women. Longer telomeres = healthier DNA!
• Allows our microbiome to live long and prosper: Plant-based foods are nature's powerhouses for delivering natural dietary fibers to your body. Dietary fiber is what feeds the organisms that live within your microbiome, so the more of those you eat, the healthier and stronger your microbiome becomes. Why does that matter? Well, the microbiome is linked to your body's other health defense systems, maintaining a healthy microbiome is vital to essential processes like angiogenesis (blood vessel development), stem cell function, and DNA protection!
• Guards your DNA: Plant-based diets are also rich in bioactives (compounds present in food that have an effect on the organism consuming it) that benefit the body. For example, the antioxidants found in oranges, like vitamin C, naringenin, and hesperidin, have been shown to improve the properties of blood to protect DNA. The combined antioxidant benefits gained from consuming whole foods are more powerful than swallowing a supplement, adding evidence that eating a healthy diet is better than using vitamins as a shortcut.
• Meaningfully treats immune disease: Another benefit? The compounds available in plant-based diets also calm your immune system and help with major immune disorders, like MS. A recent study even showed plant-based eating can help improve MS symptoms.
And this all comes just from continuing to eat the foods that are already on your plate! Wondering how you can magnify these impacts even further? Then I suggest learning about the 5x5x5 framework, which I lay out in Eat to Beat Disease. This model is intended to help you make food choices that positively affect the body's five defense systems (angiogenesis, regeneration, DNA protection, microbiome, and immunity) each and every day. Optimizing your plant-based diet to improve each system using this model is the next step to leading a healthier, happier life.
Want to get started? Let's go through a few examples of foods with built-in health effects, look at kitchen tips that could change your life, and practice revolutionizing your health with a few new recipes.
植物性饮食
如果有一种方法可以杀死癌症干细胞、支持我们的免疫系统、保护我们的 DNA 并刺激体内血管的发育呢？ 好吧，我有一些令人兴奋的消息，我们可以。 药方很简单：吃美味的食物。 我即将出版的书《通过饮食战胜疾病：身体如何自我治愈的新科学》强调了证明这一点的科学。 更好的是，我们研究的食物也证明，通过选择植物性饮食，您已经为自己的健康做出了极其重要的选择。
只需看一下一些科学即可证明植物性饮食如何支持您的健康：
• 延长端粒：端粒是DNA 的末端链，可保护它们免受损坏。 把它们想象成鞋带末端的小帽子，它们可以防止你其余的 DNA 崩溃！ 最近的一项研究报告称，富含蔬菜的饮食与女性端粒长度更长有关。 更长的端粒=更健康的DNA！
• 让我们的微生物群得以长寿和繁荣：植物性食品是大自然的动力源，可为您的身体提供天然膳食纤维。 膳食纤维是微生物组内微生物的食物，因此您吃的越多，您的微生物组就会变得越健康、越强大。 为什么这很重要？ 嗯，微生物组与您身体的其他健康防御系统相关，维持健康的微生物组对于血管生成（血管发育）、干细胞功能和 DNA 保护等基本过程至关重要！
• 保护您的DNA：植物性饮食还富含对身体有益的生物活性物质（食物中存在的对食用该食物的生物体有影响的化合物）。 例如，橙子中发现的抗氧化剂，如维生素 C、柚皮素和橙皮苷，已被证明可以改善血液保护 DNA 的特性。 食用天然食品所获得的综合抗氧化功效比吞咽补充剂更强大，这进一步证明健康饮食比使用维生素作为捷径更好。
• 有效治疗免疫疾病：另一个好处？ 植物性饮食中的化合物还可以镇静您的免疫系统，并有助于治疗主要的免疫疾病，例如多发性硬化症。 最近的一项研究甚至表明植物性饮食有助于改善多发性硬化症的症状。
而这一切都来自于继续吃盘子里已有的食物！ 想知道如何进一步放大这些影响？ 然后我建议学习 5x5x5 框架，我在《饮食战胜疾病》中阐述了该框架。 该模型旨在帮助您每天做出对身体五种防御系统（血管生成、再生、DNA 保护、微生物组和免疫）产生积极影响的食物选择。 使用此模型优化您的植物性饮食以改善每个系统是引领更健康、更幸福生活的下一步。
想开始吗？ 让我们来看看一些具有内在健康功效的食物的例子，看看可以改变您⁹生活的厨房技巧，并练习用一些新食谱彻底改变您的健康。
5 FOODS WITH SURPRISING HEALTH BENEFITS
Ready to restock your fridge and take your diet to the next level? Eat to Beat Disease will have the complete list of 5x5x5 foods (there are over 200 foods scientifically proven to optimize one or more defense systems!), but below are five of my favorites, and information about the surprising health benefits they offer. Add these to your shopping list today!
■ Purple Potatoes: Food Fit for Royalty.
Originating from Peru, the purple potato was prized by the Incas for its nutritive benefits. Little did the Incas know, it was because these potatoes contain the bioactive anthocyanin, a blue-purple pigment that also gives dark berries their hue. It's this natural dye that packs a healthy punch. Researchers have found that purple potatoes can have health effects that range from wiping out colon cancer cells to killing cancer stem cells!
Researchers at Penn State University found in a laboratory test that, compared to an anti-inflammatory drug called Sulindac, purple potatoes had a comparable efficacy of starving colon cancer stem cells of key survival factors they needed to grow, effectively killing them. Best of all, these bioactives seems to remain stable under many different conditions, so you can cook and enjoy the potatoes any way you like!
■ Kiwi: A Darling for DNA.
We should first talk about the kiwi by correcting our nomenclature. The fruit we call kiwi has a proper name: kiwifruit. It's actually a large berry that originated in China, where it was once collected from the wild for medicinal purposes.
With that settled, we should thank the kiwifruit for the positive improvements it brings to our microbiome (maintaining the integrity of our lining to prevent “leaky gut”), glucose metabolism, and lipid metabolism. Kiwifruit also contains high levels of vitamin C, chlorogenic acid (just like blueberries!), and quinic acid, which all have antioxidant effects.
Perhaps most interestingly, researchers at the Rowett Research Institute in Scotland examined kiwifruit's ability to reduce DNA damage. They recruited 14 healthy volunteers and gave them one, two, or three kiwifruits to eat each day. The participants ate a different dose of fruit during each of three periods of time, and their blood was drawn for a Comet assay at the beginning and end of each period. The results showed that eating kiwi, regardless of the amount, could reduce DNA damage by approximately 60%. When the researchers looked further at the DNA, they found that eating three fruits per day actually increased DNA repair activity by 66%. So, eating kiwifruit not only aids the blood in neutralizing DNA-damaging free radicals, but it also helps rejuvenate DNA that has already been damaged!
Blueberries: An Athlete's Best Friend?
More than just a smoothie favorite, blueberries are worthy of a dedicated daily dose. Their blue hue comes from the bioactive delphinidin, an antiangiogenic compound. Other bioactives, like resveratrol and cholorgenic acid, can activate cardiac stem cells and regenerate heart tissue under stress, protect stem cells, or have anti-inflammatory, antiangiogenic, and blood pressure lowering effects.
If you're an athelete, then pay blueberries extra attention. A consortium of academic researchers collaborated on a study aimed at defining the impact of blueberries on the body after intense exercise. At the end of six weeks of eating blueberries, study participants did a two-and-a-half hour treadmill run and blood was drawn to see what happened to their immune cells, and the effect of eating blueberries. The blood samples were analyzed for different immune cells, including T-cells, B-cells, and natural killer (NK) cells.
The results were eye-opening. Blueberry eaters had almost double the number of NK cells before exercise compared to those who did not eat blueberries. More surprisingly, NK cells remained elevated in these individuals for at least one hour after exercise ceased, which is the exact inverse of what is normally observed, as NK cells tend to rapidly decline after intense exercise!
The ability of blueberries to increase NK cell numbers, even in circumstances where they would ordinarily decline, is significant. NK cells are critical to immune responses that eliminate virus-infected cells or tumor cells, and they can help the immune system develop learned responses to foreign invaders.
Who's ready for a cancer-fighting, DNA-repairing blueberry and kiwi fruit salad?!
■ Tea: Pour an Extra Cup
Tea, second most popular beverage the world after drinking water, has been brewed for more than 4,000 years. Tea leaves contain more than 2,000 bioactive compounds, like catechins (EGCG), gallic acid, and theaflavins. Tea extracts have really potent angiogenesis inhibitory effects.
In addition to their antioxidant, anti-inflammatory, and antiangiogenic properties, the health-promoting polyphenols in tea enhance the microbiome. Overall, drinking any tea increases good bacteria, decreases bad bacteria, and helps the microbiome produce more of the beneficial health-promoting short chain fatty acid metabolites.
Different varietals of teas exhibit different potencies, but here's what you can expect from my favorite types:
● Green Tea 🍵
Of course, most people commonly think of green tea as the healthiest tea, and we can thank the presence of polyphenols like EGCG for that. EGCG reduces harmful angiogenesis and cancer growth, lowers blood pressure, improves blood lipids, restores homeostasis of immune cells, and has anti inflammatory properties. Drinking 2-3 cups of green tea daily reduces the risk of colon cancer by 40%.
Specific to cancer, green tea meaningfully impacts cancer stem cells, which are responsible for initiating the growth of many cancers, as well as igniting recurrence after treatment. One recent discovery showed that green tea (because of the presence of EGCG) can kill cancer stem cells by starving them of the vital blood supply they need to metastasize. This effect may help explain one of the many protective effects of tea against colon and other cancers.
■ Black Tea 🍵
According to popular lore, black tea should be devoid of health benefits because it is fermented and has fewer polyphenols than green tea. However, black tea can mobilize stem cells, promoting regeneration.
◆ Chamomile Tea 🍵
Chamomile tea is an herbal tea made with the dried petals of the chamomile flower. Chamomile contains bioactives like apigenin, caffeic acid, and chlorogenic acid, which all have antiangiogenic activity. Researchers at the University of Minho in Braga, Portugal, found that chamomile tea couldi inhibit angiogenesis by preventing signals that activate blood vessel cells from being sent.
■ Pomegranate: Get to Know Akkermansia.
Whether you think of yourself as a certified health nut, or just enjoy an occasional scroll through the science section of your favorite news website, you've likely already seen or heard about the reams of research into the microbiome. There's good reason for that — it's one of our body's five key defense systems, and it wields wide-ranging influence over our health.
The microbiome is made up of trillions of bacteria and I'm a big fan of one in particular: Akkermansia muciniphila. (I know, it's a mouthful!) It only makes up only 3% of all the bacteria in the gut microbiome, but this small population carries a big stick! Akkermansia can help control the immune system, improve blood glucose metabolism in the body, decrease gut inflammation, and combat obesity.
Its impact on the immune system is especially startling. Out of 37 trillion bacteria in the microbiome, the presence of Akkermansia predicts the best response to a cancer immunotherapy. If patients have the bacteria, they are more likely to respond and fight their own cancer. If they lack the bacteria, their immune system may not respond, and the treatment fails. Checkpoint inhibitors, one of the most cutting-edge forms of cancer treatment, which use the body's own defense systems to fight cancer, are proving to work most effectively in patients where a rich population of Akkermansia is present in their gut.
Unfortunately, if you're rushing to the health food store or Amazon to buy Akkermansia, you're out of luck. It is not effective as a probiotic. But you can eat certain fruit and drink their juices to change the gut's environment to become one that will stimulate the growth of Akkermansia.
The best option? Pomegranate juice, which is high in ellagitannins, has been shown to encourage growth of Akkermansia!
5 种具有惊人健康益处的食物
准备好给你的冰箱补充食物并将你的饮食提升到一个新的水平吗？ 通过饮食来战胜疾病将提供 5x5x5 食物的完整列表（科学证明有 200 多种食物可以优化一种或多种防御系统！），但以下是我最喜欢的五种食物，以及有关它们提供的令人惊讶的健康益处的信息。 立即将这些添加到您的购物清单中！
紫薯：适合皇室的食物
紫薯原产于秘鲁，因其营养价值而受到印加人的珍视。 印加人几乎不知道，这是因为这些土豆含有生物活性花青素，这是一种蓝紫色色素，也赋予深色浆果颜色。 这种天然染料具有健康的功效。 研究人员发现，紫薯对健康有多种作用，从消灭结肠癌细胞到杀死癌症干细胞！
宾夕法尼亚州立大学的研究人员在实验室测试中发现，与一种名为苏林酸的抗炎药物相比，紫薯在使结肠癌干细胞缺乏生长所需的关键生存因子方面具有类似的功效，从而有效地杀死它们。 最重要的是，这些生物活性物质似乎在许多不同的条件下都保持稳定，因此您可以按照自己喜欢的方式烹饪和享用土豆！
猕猴桃：DNA 的宠儿
我们应该首先纠正我们的命名法来谈论奇异果。 我们称之为猕猴桃的水果有一个专有的名字：猕猴桃。 它实际上是一种起源于中国的大浆果，曾经从野外采集用于药用。
解决了这个问题后，我们应该感谢猕猴桃对我们的微生物组（保持内壁完整性以防止“肠漏”）、葡萄糖代谢和脂质代谢带来的积极改善。 猕猴桃还含有高含量的维生素C、绿原酸（就像 蓝莓！）和奎宁酸，它们都具有抗氧化作用。
也许最有趣的是，苏格兰罗威特研究所的研究人员研究了
猕猴桃具有减少 DNA 损伤的能力。 他们招募了 14 名健康志愿者，每天给他们吃一个、两个或三个猕猴桃。 参与者在三个时间段内各吃不同剂量的水果，并在每个时间段开始和结束时抽血进行彗星测定。 结果表明，吃猕猴桃，无论数量多少，都可以减少大约 60% 的 DNA 损伤。 当研究人员进一步观察 DNA 时，他们发现每天吃三个水果实际上使 DNA 修复活性提高了 66%。 因此，吃猕猴桃不仅有助于血液中和破坏 DNA 的自由基，而且还有助于使已经受损的 DNA 恢复活力！
蓝莓：运动员最好的朋友？
蓝莓不仅仅是人们喜爱的冰沙，还值得每天专门服用。 它们的蓝色来自生物活性飞燕草素，一种抗血管生成化合物。 其他生物活性物质，如白藜芦醇和绿原酸，可以激活心脏干细胞并在压力下再生心脏组织，保护干细胞，或具有抗炎、抗血管生成和降血压作用。
如果您是运动员，请特别注意蓝莓。 一个由学术研究人员组成的联盟合作开展了一项研究，旨在确定蓝莓在剧烈运动后对身体的影响。 在吃蓝莓六周后，研究参与者在跑步机上跑了两个半小时，并抽血来观察他们的免疫细胞发生了什么变化，以及吃蓝莓的效果。 对血液样本中的不同免疫细胞进行了分析，包括 T 细胞、B 细胞和自然杀伤 (NK) 细胞。
结果令人大开眼界。 与不吃蓝莓的人相比，吃蓝莓的人在运动前的 NK 细胞数量几乎增加了一倍。 更令人惊讶的是，这些个体的 NK 细胞在运动停止后至少一小时内仍保持升高状态，这与通常观察到的情况正好相反，因为 NK 细胞在剧烈运动后往往会迅速下降！
蓝莓具有显着增加 NK 细胞数量的能力，即使在通常情况下自然杀伤细胞数量会减少的情况下也是如此。 NK 细胞对于消除病毒感染细胞或肿瘤细胞的免疫反应至关重要，它们可以帮助免疫系统对外来入侵者产生习得性反应。
谁准备好享用抗癌、DNA 修复的蓝莓猕猴桃沙拉了吗？！
茶：多倒一杯
茶是世界上仅次于饮用水的第二大最受欢迎的饮料，已有 4000 多年的酿造历史。 茶叶含有 2,000 多种生物活性化合物，如儿茶素 (EGCG)、没食子酸和茶黄素。 茶提取物具有真正有效的血管生成抑制作用。
除了抗氧化、抗炎和抗血管生成特性外，茶中促进健康的多酚还能增强微生物组。 总体而言，喝任何茶都会增加有益细菌，减少有害细菌，并帮助微生物组产生更多有益健康的短链脂肪酸代谢物。
不同品种的茶表现出不同的功效，但以下是我最喜欢的茶类型的功效：
绿茶
当然，大多数人普遍认为绿茶是最健康的茶，这要归功于 EGCG 等多酚的存在。 EGCG 减少有害血管生成和癌症生长、降低血压、改善血脂、恢复免疫细胞的稳态，并具有抗炎特性。 每天喝2-3杯绿茶可降低40%患结肠癌的风险。
针对癌症，绿茶对癌症干细胞具有有意义的影响，癌症干细胞负责启动许多癌症的生长，并引发治疗后的复发。 最近的一项发现表明，绿茶（因为含有 EGCG）可以通过使癌症干细胞缺乏转移所需的重要血液供应来杀死它们。 这种效应可能有助于解释茶对结肠癌和其他癌症的众多保护作用之一。
红茶
根据流行的说法，红茶应该没有健康益处，因为它是发酵的，并且比绿茶含有更少的多酚。 然而，红茶可以动员干细胞，促进再生。
甘菊茶
洋甘菊茶是一种用洋甘菊花的干燥花瓣制成的花草茶。 洋甘菊含有芹菜素、咖啡酸和绿原酸等生物活性物质，它们都具有抗血管生成作用 活动。 葡萄牙布拉加米尼奥大学的研究人员发现，洋甘菊茶可以通过阻止发送激活血管细胞的信号来抑制血管生成。
石榴：了解阿克曼氏菌
无论您认为自己是经过认证的健康坚果，还是只是偶尔浏览一下您最喜欢的新闻网站的科学部分，您可能已经看到或听说过有关微生物组的大量研究。 这是有充分理由的——它是我们身体的五个关键防御系统之一，并且对我们的健康产生广泛的影响。
微生物组由数万亿个细菌组成，我特别喜欢其中一种细菌：Akkermansia muciniphila。 （我知道，这很拗口！）它只占肠道微生物群中所有细菌的 3%，但这个小群体却携带着一根大棒！ Akkermansia 可以帮助控制免疫系统，改善体内血糖代谢，减少肠道炎症，并对抗肥胖。
它对免疫系统的影响尤其令人震惊。 在微生物组的 37 万亿细菌中，阿克曼氏菌的存在预示着对癌症免疫疗法的最佳反应。 如果患者体内有这种细菌，他们就更有可能做出反应并对抗自己的癌症。 如果他们缺乏细菌，他们的免疫系统可能不会做出反应，治疗就会失败。 检查点抑制剂是最前沿的癌症治疗形式之一，它利用人体自身的防御系统来对抗癌症，事实证明，对于肠道中存在大量阿克曼氏菌的患者来说，检查点抑制剂最有效。
不幸的是，如果你急于去健康食品商店或亚马逊购买阿克曼西亚，那你就不走运了。 它作为益生菌无效。 但你可以吃某些水果并喝它们的汁液来改变肠道环境，使其成为刺激阿克曼氏菌生长的环境。
最好的选择？ 石榴汁富含鞣花单宁，已被证明可以促进阿克曼氏菌的生长！
♧ 5 KITCHEN TIPS
Eating to beat disease is about more than just food choices, it's lifestyle ones too! When it comes to your kitchen, that means being smart about how you eat the foods you love. Should you reheat your leftovers i the microwave or the toaster? Drink water from a plastic bottle or a glass one? Read on to find out!
■ Avoid Microwaving.
If leftovers are to be reheated, use the oven, stove, or toaster oven to heat gradually, instead of the microwave. Especially avoid microwaving starchy foods, since the high heat will change starches into a harmful polymer that can amass inside your body and cause damage to your organs. Extra credit: Pack that lunch in a glass or metal, not plastic, container!
■ Make Smart Extra Virgin Olive Oil (EVOO) Choices.
Stock up on cold-pressed olive oils made from one of the following monovarietals: koroneiki (Greece), picual (Spain), moraiolo (Italy) as they have the highest levels of polyphenols. Store EVOO in a dark tinted jar or bottle to protect it from light, which can make the oil become rancid, as well as degrade the health-promoting bioactives. EVOO can keep for up to 2 years from the date of bottling, if kept in a cool, dark area.
When using, do not heat olive oil (or any other oil) to its smoking point, which can generate toxic fumes as well as convert the oil into harmful trans-fats. If you are sautéing or stir-frying, use only a cast iron, stainless steel, or nonstick ceramic pan.
■ Use All Of The Vegetable.
The discarded portions of our veggies can be the healthiest! For broccoli, don't just cook the florets, prepare the stems, too. Same with mushrooms. Although we traditionally cook with the tops and throw away the stems, use them! The stems of both broccoli and mushrooms contain high levels of bioactives that support health defenses. Similarly, with carrots, not only should you buy whole fresh carrots, including their green tops, but you should also cook the greens. And when you cook with tomatoes, know that the skin contains high amounts of lycopene. Eat tomato skin!
■ Avoid Bottled Water.
Many people keep bottled water in their pantry for easy hydration, but I recommend you avoid regularly consuming water from plastic bottles. Studies have shown that even without BPA plastic, the plastic particles called “microplastic" will seep into the water you drink. One study found as many as 2,400 pieces of microplastic in just 8 fluid ounces of bottled water!
A hack for better water? Keep a glass pitcher of chilled water in the refrigerator, and add bioactives to it by dropping in sliced citrus, berries (blueberries!), celery, or cucumber to create refreshing, lightly flavored water. Transport with your own stainless steel, glass or other reusable water bottle.
■ Add Black Pepper.
Black pepper, like a few other spices mentioned in Eat to Beat Disease, won't just bring out the flavor in your food, it will also unlock defense system-optimizing capabilities inside your body. Piperine, the bioactive in pepper, leads to better absorption of other food bioactives, like curcumin from turmeric. Use whole peppercorns and grind, rather than relying on pre-ground pepper. It will give you a fresher taste - and promotes better absorption.
♧ 5 个厨房技巧
通过饮食来战胜疾病不仅仅是食物的选择，还包括生活方式的选择！ 当谈到您的厨房时，这意味着要明智地选择如何吃您喜欢的食物。 你应该用微波炉还是烤面包机重新加热剩菜？ 喝塑料瓶的水还是玻璃瓶的水？ 请仔细阅读，找出答案！
■ 避免微波炉加热。
如果要重新加热剩菜，请使用烤箱、火炉或烤面包机逐渐加热，而不是使用微波炉。 尤其要避免用微波炉加热淀粉类食物，因为高温会将淀粉变成有害的聚合物，这种聚合物会积聚在体内并对器官造成损害。 额外积分：将午餐装在玻璃或金属容器中，而不是塑料容器中！
■ 明智地选择特级初榨橄榄油 (EVOO)。
储备以下单一品种之一制成的冷压橄榄油：koroneiki（希腊）、picual（西班牙）、moraiolo（意大利），因为它们的多酚含量最高。 将特级初榨橄榄油存放在深色罐子或瓶子中以避光，避光会使油变酸，并降低促进健康的生物活性物质。 如果保存在阴凉、避光的地方，特级初榨橄榄油自装瓶之日起可保存长达 2 年。
使用时，请勿将橄榄油（或任何其他油）加热至冒烟点，否则会产生有毒烟雾并将油转化为有害的反式脂肪。 如果您要炒或炒，请仅使用铸铁、不锈钢或不粘陶瓷锅。
■ 使用所有的蔬菜。
我们蔬菜中丢弃的部分可能是最健康的！ 对于西兰花，不仅要煮花，还要准备茎。 蘑菇也一样。 虽然我们传统上用顶部烹饪并扔掉茎，但请使用它们！ 西兰花和蘑菇的茎都含有高水平的生物活性物质，可支持健康防御。 同样，对于胡萝卜，您不仅应该购买完整的新鲜胡萝卜，包括其绿色的顶部，而且还应该将蔬菜煮熟。 当你用西红柿做饭时，要知道西红柿皮含有大量的番茄红素。 吃番茄皮！
■ 避免使用瓶装水。
许多人在食品储藏室里放瓶装水以方便补充水分，但我建议您避免经常饮用塑料瓶装的水。 研究表明，即使没有 BPA 塑料，被称为“微塑料”的塑料颗粒也会渗入您饮用的水中。一项研究发现，仅 8 液量盎司的瓶装水中就含有多达 2,400 颗微塑料！
改善水源的方法？ 在冰箱里放一罐冷水，加入生物活性剂，加入切片柑橘、浆果（蓝莓！）、芹菜或黄瓜，制成清爽、淡味的水。 使用您自己的不锈钢、玻璃或其他可重复使用的水瓶运输。
■ 添加黑胡椒。
黑胡椒，就像《饮食战胜疾病》中提到的其他一些香料一样，不仅能带出食物的味道，还能释放体内防御系统的优化能力。 胡椒碱是胡椒中的生物活性物质，可以更好地吸收其他食物生物活性物质，例如姜黄中的姜黄素。 使用整个花椒并研磨，而不是依赖预先磨碎的胡椒。 它会给您带来更新鲜的味道 - 并促进更好的吸收。
5 PLANT-BASED RECIPES
◆BROCCOLI RABE WITH SPAGHETTI.
Broccoli rabe contains glucosinolates that break down during digestion into bioactive metabolites with health benefits. Regular dietary intake of cruciferous vegetables lowers the risk for developing several cancers, including breast cancer, prostate cancer, lung cancer, and Non-Hodgkin's lymphoma.
#1 Recipe: BROCCOLI RABE WITH SPAGHETTI
INGREDIENTS
Serves 4 adults
• 1 large bunch (750 g / 1 ½ lbs) broccoli rabe, stem ends trimmed
• salt
• 65 ml (½ cup) extra virgin olive oil
• 6 cloves of garlic, thinly sliced
• 15 g (1 Tablespoon) Calabrian chili paste or 2 small red chili peppers, finely chopped
• 125 ml (½ cup) dry vermouth
• 500 g (1 lb) spaghetti or farro spaghetti
DIRECTIONS
1. Heat a few inches of water to rolling boil, add salt to the water and cook broccoli rabe 3 minutes.
2. Place in ice water bath to cool, drain, dry, and cut into 2 inch pieces.
3. Heat a large pot of water to boil for pasta.
4. Heat a large skillet over medium heat with extra virgin olive oil, 5 turns of the pan.
5. Add garlic and chili paste, stir another minute.
6. Add dry vermouth and add broccoli rabe.
7. Taste to adjust salt and chili, reduce heat to simmer.
8. Meanwhile, salt the boiling water and cook spaghetti 1 minute less than package directions.
9. Add 1-2 ladlefuls of starchy water to broccoli rabe; drain pasta and toss to combine.
Serve with love ❤️ and enjoy smile 😊
5 种植物性食谱
◆西兰花拉贝配意大利面。
西兰花拉贝含有芥子油苷，在消化过程中会分解成具有健康益处的生物活性代谢物。 定期摄入十字花科蔬菜可以降低患多种癌症的风险，包括乳腺癌、前列腺癌、肺癌和非霍奇金淋巴瘤。
#1 食谱：西兰花拉贝配意大利面
原料
可供 4 名成人食用
• 1 大束（750 克/1 ½ 磅）西兰花拉贝，修剪茎端
• 盐
• 65 毫升（½ 杯）特级初榨橄榄油
• 6 瓣大蒜，切成薄片
• 15 克（1 汤匙）卡拉布里亚辣椒酱或 2 个小红辣椒，切碎
• 125 毫升（½ 杯）干苦艾酒
• 500 克（1 磅）意大利面条或法罗意大利面条
方向
1. 将几英寸深的水加热至沸腾，加入盐，煮西兰花拉贝 3 分钟。
2.放入冰水浴中冷却，沥干，干燥，切成2英寸的块。
3. 将一大锅水烧开，煮意大利面。
4. 用中火加热大煎锅，加入特级初榨橄榄油，将锅转 5 圈。
5.加入大蒜和辣椒酱，再搅拌一分钟。
6.加入干苦艾酒，加入西兰花拉贝。
7. 调整盐和辣椒的味道，关小火煮。
8. 同时，在沸水中加盐，将意大利面煮的时间比包装说明少 1 分钟。
9、西兰花中加入1-2勺淀粉水； 将意大利面沥干并搅拌均匀。
用爱服务❤️并享受微笑😊
◆ POMEGRANATE, ORANGE, AND ENDIVE SALAD
The seeds of pomegranate contain high levels of polyphenols known as ellagitannins, which have been shown to inhibit the growth of prostate cancer. Consuming both the fruit and the seed (together called the aril) may have more benefit than drinking juice of the fruit alone.
◆石榴、橙子和菊苣沙拉
石榴籽含有高含量的多酚，称为鞣花单宁，已被证明可以抑制前列腺癌的生长。 同时食用水果和种子（统称为假种皮）可能比单独喝果汁更有益。
#2 Recipe: POMEGRANATE, ORANGE, AND ENDIVE SALAD
Serves 4 Adults
INGREDIENTS
• 2 small heads Belgian endive leaves
• 50 g ( cup) fennel
• 75 g (½ cup) pomegranate arils (seeds)
• 2 navel or blood oranges 🍊 🍊
• 15 g (¾ cup) arugula*
[* Arugula or rocket is an edible annual plant in the family Brassicaceae used as a leaf vegetable for its fresh, tart, bitter, and peppery flavor. Grown and used since ancient Roman times, arugula was first used as a medicinal herb and aphrodisiac. The leafy green is now popular in Italian cuisine and is grown and eaten around the world.]
• fennel fronds
• 20 ml (1 ½ Tablespoon) extra virgin olive oil
• 5 ml (1 teaspoon) orange juice
• 5 ml (1 teaspoon) red wine vinegar
• salt
• Aleppo* pepper
[* Aleppo, Arabic Ḥalab, Turkish Halep, principal city of northern Syria. It is situated in the northwestern part of the country, about 30 miles (50 km) south of the Turkish border. Aleppo is located at the crossroads of great commercial routes and lies some 60 miles (100 km) from both the Mediterranean Sea (west) and the Euphrates River (east). The Aleppo pepper, also known as the Halaby chile pepper, is named after the Syrian city of Aleppo. It is a variety of Capsicum annuum and is used as a spice. Once ripe, the naturally oily pepper is de-seeded, sun-dried, and coarsely ground into flakes.]
DIRECTIONS
1. Separate Belgian endive into individual leaves.
2. Shave fennel thinly using a sharp knife or mandoline.
3. Peel and cut oranges into segments.
4. Pick tender fronds from the head of fennel.
5. Place all ingredients in a bowl.
6. Mix olive oil, orange juice, vinegar, salt, and pepper. Pour into bowl and toss gently.
7. Serve promptly.
◆ 石榴、橙子和菊苣沙拉
石榴籽含有高含量的多酚，称为鞣花单宁，已被证明可以抑制前列腺癌的生长。 同时食用水果和种子（统称为假种皮）可能比单独喝果汁更有益。
◆石榴、橙子和菊苣沙拉
石榴籽含有高含量的多酚，称为鞣花单宁，已被证明可以抑制肿瘤细胞的生长。同时食用水果和种子系统（称为假种）皮）可能比单独喝果汁更美味。
#2 食谱：石榴、橙子和菊苣沙拉
可供 4 名成人享用
原料
• 2片小头比利时菊苣叶
• 50 克（杯）茴香
• 75 克（½ 杯）石榴假种皮（种子）
• 2 个脐橙或血橙 🍊 🍊
• 15 克（3/4 杯）芝麻菜*
[* 芝麻菜或芝麻菜是十字花科的一种可食用的一年生植物，因其新鲜、酸、苦和胡椒的味道而被用作叶菜。 芝麻菜自古罗马时代就开始种植和使用，最初被用作药草和春药。 这种绿叶蔬菜现在在意大利美食中很受欢迎，并在世界各地种植和食用。]
• 茴香叶
• 20 毫升（1 ½ 汤匙）特级初榨橄榄油
• 5 毫升（1 茶匙）橙汁
• 5 毫升（1 茶匙）红酒醋
• 盐
• 阿勒颇*胡淑
[* 阿勒颇，阿拉伯语 Ḥalab，土耳其语哈勒普，叙利亚北部主要城市。 它位于该国西北部，距土耳其边境以南约 50 公里（30 英里）。 阿勒颇位于各大商业路线的十字路口，距地中海（西）和幼发拉底河（东）约 60 英里（100 公里）。 阿勒颇辣椒，也称为哈拉比智利辣椒，以叙利亚城市阿勒颇命名。 它是辣椒的变种，用作香料。 成熟后，将天然油性辣椒去籽、晒干，并粗磨成薄片。]
方向
1. 将比利时菊苣分成单片叶子。
2. 用锋利的刀或曼陀林将茴香切成薄片。
3.橙子去皮，切成段。
4.从茴香头上摘下嫩叶。
5.将所有材料放入碗中。
6. 混合橄榄油、橙汁、醋、盐和胡椒。 倒入碗中并轻轻搅拌。
7. 及时上菜。
◆ RAW PORCINI STEM SALAD AND ROASTED CAPS WITH CALAMINT SALSA VERDE.
Mushrooms contain a bioactive called beta-glucan that promotes the immune system through the gut microbiota. Beta-glucan also suppresses the growth of tumor blood vessels and inhibits cancer growth. Up to 13% of the fiber content of porcini mushrooms is made up of beta-glucan.
◆ 生牛肝菌干沙拉和烤盖配卡拉薄荷莎莎青酱.
蘑菇含有一种称为β-葡聚糖的生物活性物质，可通过肠道微生物群促进免疫系统。 β-葡聚糖还可以抑制肿瘤血管的生长，从而抑制癌症的生长。 牛肝菌的纤维含量高达 13% 由 β-葡聚糖组成。
#3 Recipe: RAW PORCINI STEM SALAD AND ROASTED CAPS WITH CALAMINT SALSA VERDE
INGREDIENTS
Serves 4 Adults
• 360 g (12 oz) fresh porcini, caps and stems separated
• 8-10 small tomatoes, on the vine if possible
• 15 g (1 Tablespoon) calamint* leaves coarsely chopped
• 30 g (2 Tablespoon) fresh basil leaves, coarsely chopped (about 24 leaves)
• 15 g (1 Tablespoon) fresh mint, coarsely chopped (about 12-15 leaves)
• 1 shallot, minced
• lemon, juiced
• ½ clove garlic, crushed to a paste with the side of the knife
• clove garlic, crushed
• extra virgin olive oil, as needed
DIRECTIONS
1. Macerate the minced shallot in enough lemon juice to cover. Set aside,
2. Place the roughly chopped herbs in a mortar and grind them into a paste. Mix in the garlic and add enough olive oil to cover. Just before serving, mix the shallots with the herb paste and season with salt and pepper.
3. Season the vine tomatoes with olive oil, salt, and pepper. Roast in a moderate oven (325°F/162°C) until the skins blister and the flesh is slightly caramelized and fragrant, about 20-30 minutes.
4. While the tomatoes are in the oven, cut the porcini caps into thick strips, season to taste with salt and pepper, and pan fry them in olive oil with a crushed clove of garlic until golden brown and tender. Arrange them on a warm shallow serving bowl with the vine tomatoes and all their rendered juices.
5. Very thinly slice the raw porcini stems with a sharp knife or mandoline; dress with olive oil, lemon juice, and some of the salsa verde. Arrange the marinated stems on top of the tomatoes and roasted porcini tops. Serve the extra salsa verde on the side.
NOTE
*Calamint is also known as nepitella or wild Tuscan mint. If unavailable, you can substitute oregano or marjoram.
#3 食谱：生牛肝菌干沙拉和烤盖配卡拉薄荷莎莎青酱
原料
可供 4 名成人享用
• 360 克（12 盎司）新鲜牛肝菌，菌盖和茎分开
• 8-10 个小西红柿，如果可能的话，放在藤上
• 15 克（1 汤匙）卡拉薄荷* 叶，粗略切碎
• 30 克（2 汤匙）新鲜罗勒叶，粗略切碎（约 24 片叶子）
• 15 克（1 汤匙）新鲜薄荷，粗略切碎（约 12-15 片叶子）
• 1 个红葱，切碎
• 柠檬汁
• ½ 瓣大蒜，用刀侧压成糊状
• 大蒜，压碎
• 特级初榨橄榄油，根据需要
方向
1. 将切碎的葱浸入足够的柠檬汁中，以覆盖葱末。 搁置，
2. 将大致切碎的草药放入研钵中，研磨成糊状。 拌入大蒜，加入足够的橄榄油覆盖。 食用前，将青葱与香草酱混合，并用盐和胡椒调味。
3. 用橄榄油、盐和胡椒给蔓生番茄调味。 在中温烤箱 (325°F/162°C) 中烘烤约 20-30 分钟，直至皮起泡、果肉略微焦糖化并散发出香味。
4. 当西红柿在烤箱中时，将牛肝菌帽切成厚条，用盐和胡椒调味，然后将其与压碎的大蒜一起放入橄榄油中煎至金黄色并变软。 将它们与藤蔓番茄及其所有提炼的果汁一起放在一个温暖的浅碗中。
5. 用锋利的刀或曼陀林将生牛肝菌茎切成薄片； 涂上橄榄油、柠檬汁和一些青酱。 将腌制好的茎放在西红柿和烤牛肝菌的顶部。 将额外的萨尔萨佛得角放在一边。
笔记
*卡拉薄荷也称为 nepitella 或野生托斯卡纳薄荷。 如果没有，您可以用牛至或马郁兰代替。
◆ ROASTED 🍅TOMATOES 🍅 WITH ORECCHIETTE
Studies show that men who eat more tomatoes have lowered risk of prostate cancer. This cancer-fighting activity may be attributed to tomato's lycopene content, which is highest in the San Marzano tomato. There is a high amount of lycopene in tomato skin so consuming whole tomatoes may have more health benefits than eating peeled tomatoes.
◆ 烤番茄配猫耳朵煎饼.
研究表明，多吃西红柿的男性患前列腺癌的风险较低。 这种抗癌活性可能归因于番茄中的番茄红素含量，其中圣马扎诺番茄中的番茄红素含量最高。 番茄皮中含有大量番茄红素，因此食用整个番茄可能比吃去皮的番茄更有益于健康。
#4 Recipe: ROASTED 🍅 TOMATOES 🍅 WITH ORECCHIETTE .
INGREDIENTS
• 500 g (1 lb) ripe San Marzano tomatoes, or cherry tomatoes
• 50 ml (½ cup) extra virgin olive oil, plus additional to drizzle on top
• 2 cloves of garlic finely chopped
• small handful flat leaf parsley, chopped
• salt
• 50 g (½ cup) breadcrumbs
• 10-15 basil leaves, cut into thin strips
• optional: crushed red pepper (peperoncino)
• 500 g (1 lb) orecchiette pasta, or other pasta of your choice
DIRECTIONS
Serves 4 to 6 Adults
1. Preheat oven to 200°C / 400°F.
2. For San Marzano tomatoes, cut in half lengthwise, remove excess seeds and stem. Chop into bite size pieces. If using cherry tomatoes, cut in half lengthwise.
3. Add chopped tomatoes to an oven-safe casserole pan. Add chopped garlic, parsley, olive oil, salt, and red pepper if using. Stir to combine all ingredients.
4. Sprinkle breadcrumbs over the top of the tomato mixture; drizzle a little olive oil over the top.
5. Roast in oven for about 20-25 minutes covered with foil until tomatoes are bubbly. Remove foil and cook 5-10 minutes longer until topping turns golden brown.
6. Meanwhile, bring large pot of salted water to a boil. Cook orecchiette pasta until al dente. Drain pasta, add to roasted tomato mixture; stir well to combine.
7. Sprinkle basil over the top. Additional olive oil may be added over the top when serving.
#4 食谱：烤🍅西红柿🍅配猫耳朵。
原料
• 500 克（1 磅）成熟的圣马扎诺番茄或樱桃番茄
• 50 毫升（½ 杯）特级初榨橄榄油，另外淋在上面
• 2瓣大蒜，切碎
• 一小把平叶欧芹，切碎
• 盐
• 50 克（½ 杯）面包屑
• 10-15片罗勒叶，切成细条
• 可选：碎红辣椒（peperoncino）
• 500 克（1 磅）猫耳朵面食，或您选择的其他面食
方向
适合 4 至 6 名成人
1. 将烤箱预热至 200°C / 400°F。
2. 对于圣马扎诺番茄，纵向切成两半，去除多余的种子和茎。 切成一口大小的块。 如果使用樱桃番茄，请纵向切成两半。
3. 将切碎的西红柿放入烤箱安全砂锅中。 添加切碎的大蒜、欧芹、橄榄油、盐和红辣椒（如果使用）。 搅拌混合所有成分。
4. 将面包屑撒在番茄混合物上； 在上面淋一点橄榄油。
5. 用箔纸覆盖烤箱烤约 20-25 分钟，直至番茄起泡。 去掉箔纸，再煮 5-10 分钟，直到配料变成金黄色。
6. 同时，将一大锅盐水煮沸。 将猫耳朵面食煮至有嚼劲。 沥干意大利面，加入烤番茄混合物中； 搅拌均匀。
7. 在上面撒上罗勒。 食用时可以在上面添加额外的橄榄油。
◆WALNUT AND ARUGULA PESTO
Walnuts are a rich source of omega-3 fatty acids, lignin, quercetin, ellagic acid, and other bioactive molecules that boost brain health, promote a healthy microbiome, and improve outcomes in prostate cancer.
◆核桃芝麻菜香蒜酱
核桃富含 omega-3 脂肪酸、木质素、槲皮素、鞣花酸和其他生物活性分子，可促进大脑健康、促进健康的微生物组并改善前列腺癌的预后。
#5 Recipe: WALNUT AND ARUGULA PESTO
INGREDIENTS
Serves 4 Adults
• 300 g (3 cups) walnuts, toasted
• 100 g (2 cups) arugula
• 60 g (4 Tablespoon) red miso
• 12 cloves garlic, peeled and grated
• 15 ml (1 Tablespoon) sherry vinegar
• 10 ml (2 teaspoon) lemon juice
• 50 ml (½ cup) garlic oil
• 35ml (2 ½ Tablespoon) extra virgin olive oil
• 25 ml (4 teaspoon) walnut oil
• salt
• black pepper, freshly cracked from a mill
DIRECTIONS
1. In a food processor pulse the walnuts until they are coarsely chopped.
2. Add arugula, red miso, garlic, lemon juice, and vinegar.
3. With food processor running slowly add the oils until a paste forms.
4. Serve with pasta or sautéed or grilled vegetables.
＃5食谱：核桃和芝麻菜香蒜酱
原料
可供 4 名成人享用
• 300 克（3 杯）核桃，烤的
• 100 克（2 杯）芝麻菜
• 60 克（4 汤匙）红味噌
• 12 瓣大蒜，去皮并磨碎
• 15 毫升（1 汤匙）雪利酒醋
• 10 毫升（2 茶匙）柠檬汁
• 50 毫升（½ 杯）大蒜油
• 35 毫升（2 ½ 汤匙）特级初榨橄榄油
• 25 毫升（4 茶匙）核桃油
• 盐
• 黑胡椒，刚从磨坊中碾碎
方向
1. 在食品加工机中将核桃打碎，直至粗碎。
2. 加入芝麻菜、红味噌、大蒜、柠檬汁和醋。
3. 在食品加工机运转的情况下，缓慢添加油直至形成糊状。
4. 与意大利面或炒或烤蔬菜一起食用。
EAT TO BEAT DISEASE
THE NEW SCIENCE OF HOW THE BODY CAN HEAL ITSELF
WILLIAM W. LI MD
EAT TO BEAT DISEASE
Forget everything you think you know about your body and food and discover the new science of how the body heals itself. Learn how to identify the strategies and the dosages for using food to transform your resilience and health in Eat to Beat Disease. We have radically underestimated our body's power to transform and restore our health. Pioneering physician scientist, Dr. William Li, empowers readers by showing them the evidence behind over 200 health-boosting foods that can starve cancer, reduce your risk of dementia, and beat dozens of avoidable diseases. Eat to Beat Disease isn't about what foods to avoid, but rather is a life-changing guide to the hundreds of healing foods to add to your meals that support the body's defense systems.
饮食战胜疾病 Yǐnshí zhànshèng jíbìng
关于身体如何自我修复的新科学 guānyú shēntǐ rúhé zìwǒ xiūfù de xīn kēxué
威廉·W·李 医学博士 wēilián·W·lǐ yīxué bóshì
饮食战胜疾病 yǐnshí zhànshèng jíbìng
忘掉您自以为了解的有关身体和食物的一切，探索身体如何自我修复的新科学。wàngdiào nín zì yǐwéi liǎojiě de yǒuguān shēntǐ hé shíwù de yīqiè, tànsuǒ shēntǐ rúhé zìwǒ xiūfù de xīn kēxué.
在“饮食战胜疾病”中了解如何确定使用食物来改变您的适应力和健康的策略和剂量。Zài “yǐnshí zhànshèng jíbìng” zhōng liǎojiě rúhé quèdìng shǐyòng shíwù lái gǎibiàn nín de shìyìng lì hé jiànkāng de cèlüè hé jìliàng.
我们从根本上低估了身体改变和恢复健康的能力。Wǒmen cóng gēnběn shàng dīgūle shēntǐ gǎibiàn hé huīfù jiànkāng de nénglì.
医学科学家先驱 William Li 博士向读者展示了 200 多种促进健康的食物背后的证据，这些食物可以抑制癌症、降低患痴呆症的风险，并战胜数十种可以避免的疾病。Yīxué kēxuéjiā xiānqū William Li bóshì xiàng dúzhě zhǎnshìle 200 duō zhǒng cùjìn jiànkāng de shíwù bèihòu de zhèngjù, zhèxiē shíwù kěyǐ yìzhì áizhèng, jiàngdī huàn chīdāi zhèng de fēngxiǎn, bìng zhànshèng shǔ shí zhǒng kěyǐ bìmiǎn de jíbìng.
《通过饮食战胜疾病》并不是要避免吃什么食物， “Tōngguò yǐnshí zhànshèng jíbìng” bìng bùshì yào bìmiǎn chī shénme shíwù, 而是一本改变生活的指南，ér shì yī běn gǎibiàn shēnghuó de zhǐnán, 其中介绍了数百种可以添加到膳食中的治疗食物，qízhōng jièshàole shù bǎi zhǒng kěyǐ tiānjiā dào shànshí zhōng de zhìliáo shíwù, 以支持身体的防御系统。yǐ zhīchí shēntǐ de fángyù xìtǒng.
More Healing Foods ✨️ 💕
🎀
Food & Recipes
Healing Foods
Eat, Drink, and Be Healthy
1/12
Healthy food is the medicine we give our bodies every day. It can’t cure what ails you, but certain foods have the power to soothe symptoms and give your body a boost when you have specific illnesses or injuries. Help yourself to these healing foods.
🐔 Pho 🍜
Chicken Pho
2/12
This Vietnamese soup packs more healing power than old-fashioned chicken and noodles when it comes to colds. Chicken pho (pronounced “fuh”) also packs the anti-viral power of star anise and the anti-inflammatory properties of cardamom and cinnamon. It has antioxidants in the form of goji berries and coriander seeds. Jalapenos bring calcium and vitamins A and C -- along with some nose-clearing spice.
Sardines
3/12
Sardines may not be the sexiest fish at the supermarket, but their little bones may help your broken bones heal faster. Usually packed into small tins with water, olive oil, or tomato juice, these tiny fish are full of calcium and vitamin D. They also have more bone-strengthening omega-3 fatty acids than most other fish. Bonus: Sardines are caught wild and young, which means their mercury levels are low.
Green 🍌
Unripe Bananas
4/12
Green bananas have a secret superpower: They’re great for diarrhea. They contain resistant starch, which means it doesn’t let your small intestine absorb it quickly. Instead, it feeds good bacteria in your digestive tract and tells the bad bacteria to get out. Bananas are also full of electrolytes like potassium, which can help you replace what you’ve lost.
🍯
Honey
5/12
Skip the honey-flavored lozenges and treat your cough with the real thing. Honey lessens inflammation, soothes pain, and kills bacteria. It’s also full of antibodies that fight viral infections. It’s packed with vitamins like niacin and vitamin C, and minerals like calcium and iron, for a healthy boost of energy. Add 2 tablespoons to warm water or tea for a natural cough suppressant with big benefits.
Kimchi
6/12
This traditional Korean dish may end your gas and bloating. It’s a spicy mix of vegetables like napa cabbage and radishes that are fermented, or preserved with natural good bacteria. When you eat it, it loads your gut with good bacteria, also called probiotics, and moves out bad bacteria that can cause belly distress. Some kinds of sauerkraut and pickles have the same effect: Look for the words “naturally fermented” on the label.
Horseradish
7/12
This cousin of mustard, onion, and garlic is anything but subtle. When you grate horseradish, it crushes the cells of the root. This releases the oils that bring out its signature heat. Even a small dab can make your eyes water and nose run. That’s great news if you have sinus or nasal issues: Horseradish moves out mucus that attracts bacteria if it stays in your system too long. Same for the green mound of wasabi that comes with sushi.
☕️
Coffee
8/12
When you have a headache, the blood vessels that feed your brain get tight, then enlarge and press against your nerves. That’s what causes the throb in your head. The caffeine in coffee, black tea, and chocolate causes your blood vessels to go back down in size. Don’t take this as permission to guzzle down cup after cup: You can also get a withdrawal headache after you have too much caffeine.
Kale
9/12
Small scrape? Knife cut? Start healing yourself with kale or other dark, leafy greens like spinach, broccoli, and collard and turnip greens. They have high amounts of the essential nutrient vitamin K, which helps your blood cells group up and clot. Not only does this stop you from losing more blood; it also protects your wound. K also helps your body build healthy bone tissue.
🫚
Ginger
10/12
Whether you love or hate the spicy bite of ginger, it’s great for your stomach. The root of the ginger plant has compounds called gingerols. They block the receptors in your digestive tract that cause nausea. Use it to treat morning sickness, motion sickness, and post-surgery or chemotherapy-related stomach issues. Ginger comes in many forms, including candied, dried, fresh, pickled, powdered, and ground.
Herbal 🍵
Herbal Tea
11/12
Soothe your sore throat with a warm cup of herbal tea. If your throat hurts, peppermint tea has natural numbing qualities. Clove and green tea fight bacteria. Raspberry-flavored tea reduces inflammation. Chamomile will lubricate your throat: Drink it if you’re hoarse. Whatever you choose, make sure it’s decaf so you’re able to rest and sleep.
🍎
Apples
12/12
You know what they say about apples -- and with good reason. Apples have high amounts of pectin, a soluble fiber in the walls of its cells. If you’re constipated, it gets your bowels moving. And if you have diarrhea, it reduces inflammation and helps firm up your bowel movements. To get the most fiber, leave the skin on. Other naturally high-fiber foods include raspberries, cooked artichokes, and Brussels sprouts.
更多治愈食物✨️💕
🎀
食物与食谱
治疗食品
吃、喝、保持健康
1/12
健康食品是我们每天给予身体的药物。 它无法治愈您的疾病，但某些食物可以缓解症状，并在您患有特定疾病或受伤时增强您的身体。 吃这些有治疗作用的食物吧。
🐔 河粉🍜
鸡河粉
2/12
这种越南汤比老式的鸡肉和面条更有治疗感冒的功效。 鸡肉河粉（发音为“fuh”）还含有八角茴香的抗病毒功效以及小豆蔻和肉桂的抗炎特性。 它含有枸杞和香菜籽形式的抗氧化剂。 墨西哥胡椒含有钙、维生素 A 和 C，以及一些清鼻的香料。
沙丁鱼
3/12
沙丁鱼可能不是超市里最性感的鱼，但它们的小骨头可能会帮助你的骨折更快愈合。 这些小鱼通常装在装有水、橄榄油或番茄汁的小罐中，富含钙和维生素 D。它们还比大多数其他鱼含有更多的增强骨骼的 omega-3 脂肪酸。 额外好处：沙丁鱼是野生捕获的，而且是幼鱼，这意味着它们的汞含量很低。
绿色🍌
未成熟的香蕉
4/12
青香蕉有一个秘密的超能力：它们对腹泻非常有效。 它们含有抗性淀粉，这意味着它不会让您的小肠快速吸收。 相反，它会喂养消化道中的好细菌，并告诉坏细菌离开。 香蕉还富含钾等电解质，可以帮助您补充失去的电解质。
🍯
蜂蜜
5/12
跳过蜂蜜味含片，用真正的东西治疗咳嗽。 蜂蜜可以减轻炎症、缓解疼痛并杀死细菌。 它还富含对抗病毒感染的抗体。 它富含烟酸和维生素 C 等维生素，以及钙和铁等矿物质，可补充健康的能量。 将 2 汤匙添加到温水或茶中，作为天然止咳药，具有很大的好处。
泡菜
6/12
这道传统的韩国菜可以消除胀气和腹胀。 它是由纳帕卷心菜和萝卜等蔬菜混合而成的辛辣混合物，经过发酵或用天然有益细菌保存。 当您食用它时，它会在您的肠道中充满有益细菌（也称为益生菌），并清除可能导致腹部不适的有害细菌。 某些酸菜和泡菜具有相同的效果：寻找标签上的“自然发酵”字样。
辣根
7/12
这种芥末、洋葱和大蒜的表亲一点也不微妙。 当你磨碎辣根时，它会压碎根部的细胞。 这会释放出油，带来其标志性的热量。 即使是很小的一点点也会让你流泪、流鼻涕。 如果您有鼻窦或鼻腔问题，这是个好消息：如果粘液在您的系统中停留时间过长，辣根可以清除吸引细菌的粘液。 寿司附带的绿色芥末堆也是如此。
☕️
咖啡
8/12
当您头痛时，为大脑供血的血管会变得紧张，然后扩大并压迫您的神经。 这就是导致你头部悸动的原因。 咖啡、红茶和巧克力中的咖啡因会导致血管收缩。 不要将此视为允许你一杯接一杯地喝下去：摄入过多咖啡因后，你也可能会出现戒断性头痛。
羽衣甘蓝
9/12
小擦伤？ 刀砍？ 开始用羽衣甘蓝或其他深色绿叶蔬菜（如菠菜、西兰花、羽衣甘蓝和萝卜叶菜）来治愈自己。 它们含有大量必需营养素维生素 K，可帮助您的血细胞聚集和凝结。 这不仅可以阻止您失血更多，而且还能防止您失血过多。 它还可以保护您的伤口。 K 还可以帮助您的身体构建健康的骨组织。
🫚🫚
姜
10/12
无论您喜欢还是讨厌生姜的辛辣味，它都对您的胃有好处。 生姜植物的根部含有一种叫做姜辣素的化合物。 它们会阻断消化道中引起恶心的受体。 用它来治疗孕吐、晕车以及手术后或化疗相关的胃部问题。 生姜有多种形式，包括蜜饯生姜、干生姜、新鲜生姜、腌制生姜、粉末生姜和磨碎生姜。
草药🍵
花草茶
11/12
用一杯温热的花草茶缓解喉咙痛。 如果你的喉咙痛，薄荷茶具有天然的麻木功效。 丁香和绿茶可以对抗细菌。 覆盆子味茶可以减轻炎症。 洋甘菊会润滑你的喉咙：如果你声音嘶哑，就喝它。 无论您选择什么，请确保不含咖啡因，以便您能够休息和睡眠。
🍎
苹果
12/12
你知道他们如何评价苹果——并且有充分的理由。 苹果含有大量果胶，一种存在于细胞壁中的可溶性纤维。 如果你便秘，它会让你的肠子蠕动。 如果您患有腹泻，它可以减少炎症并帮助加强肠道蠕动。 为了获得最多的纤维，请保留皮肤。 其他天然高纤维食物包括覆盆子、煮熟的朝鲜蓟和球芽甘蓝。
10 of the Best Foods to Help You Heal.
Medically reviewed many foods, including fruits, vegetables, healthy fats, and protein sources, have been shown to reduce inflammation, improve immune function, promote healing, and provide the fuel necessary for you to get on the mend.
Whether you’re recovering from an illness or surgery, the foods and beverages you consume can either help or hinder your recovery.
Here are 10 healing foods that can help your body recover.
1. Leafy green vegetables
Leafy green vegetables like kale, spinach, arugula, mustard greens, and Swiss chard are packed with nutrients that decrease inflammation, enhance immune function, and improve wound healing, making them the perfect choice to promote recovery.
Leafy greens are high in vitamin C, manganese, magnesium, folate, and provitamin A, all of which are essential for immune function and overall health.
💪 🦵 🧠 🫁 ✋️ 👐 👃 👂 👀 💅 ❤️ 👅 😛
They’re also rich in polyphenol antioxidants that have powerful anti-inflammatory and immune-supportive properties.
In fact, research shows that certain polyphenols, including the antioxidant quercetin, that are concentrated in green leafy veggies, may help suppress the production of inflammatory proteins like TNF-alpha.
What’s more, vitamin C is essential for wound healing, making leafy greens a good choice when recuperating after surgery.
2. Eggs
Following surgery, your body needs significantly more protein than the current Recommended Daily Allowance (RDA) of 0.36 grams per pound (0.8 grams per kg) of body weight.
The American Society for Enhanced Recovery recommends 0.7–0.9 grams of protein per pound (1.5–2 grams per kg) of body weight after surgery. That equals 105–135 grams for a 150-pound (68-kg) person.
Eggs are not only an excellent source of highly absorbable protein, providing 6 grams per large egg (50 grams), but also nutrients that support immune health and wound healing.
Whole eggs 🥚 🪺 contain vitamins A and B12, as well as zinc, iron, and selenium, all of which play vital immune roles.
3. Salmon 🐟 🐠 🎣 🐡 🍥
Salmon is packed with protein, B vitamins, selenium, iron, zinc, and omega-3 fats.
What’s more, studies show that its omega-3 fats may promote wound healing, enhance immune response, and reduce inflammation when taken in supplement form.
Plus, just 3 ounces (85 grams) of wild-caught salmon delivers over 70% of your daily needs for selenium, a mineral that regulates inflammation and immune response.
Although eating salmon is likely safe, you should talk to your healthcare provider before taking fish oil supplements before or after surgery. Recent research indicates that these supplements don’t increase bleeding risk, but some surgeons advise against fish oil anyway.
4. Berries : blue 💙 strawberry 🍓 cranberry raspberry
Berries are brimming with nutrients and plant compounds that can help support your body’s recovery.
For instance, berries provide ample vitamin C, which promotes wound healing by stimulating the production of collagen — the most abundant protein in your body.
They also pack antioxidants like anthocyanins, which are plant pigments that give berries their vibrant color, in addition to providing anti-inflammatory, antiviral, and immune-supporting effects.
5. Nuts and seeds
Nuts and seeds like almonds, pecans, walnuts, sunflower seeds, and hemp seeds are a great choice for fueling your body during the recovery process. These foods provide plant-based protein, healthy fats, and vitamins and minerals that support healing.
For example, nuts and seeds are a good source of zinc, vitamin E, manganese, and magnesium. Vitamin E acts as an antioxidant in your body, protecting against cellular damage. It’s also critical for immune health.
Some studies note that healthy vitamin E levels may improve the function of protective immune cells, such as natural killer cells (NK cells), which help fight infection and disease .
6. Poultry 🍗 🐔 🐓 🍗
Specific amino acids, which are the building blocks of protein, play important roles in wound healing and immune function.
Poultry, including chicken 🐔 and turkey , pack glutamine and arginine, two amino acids that may aid recovery and healing.
Glutamine provides cellular protection during times of stress, such as illness and injury, while arginine assists collagen production and wound healing.
What’s more, arginine is rapidly depleted during times of stress, injury, and illness, making adequate intake of this amino acid all the more important.
7. Organ meats 🍖 livers 🫁 kidney heart :
Organ meats are some of the most nutritious foods you can eat. They boast many immune-supportive nutrients, including vitamin A, iron, zinc, B vitamins, and copper, which is needed for the production of connective tissue and collagen.
Vitamin A, which is essential for proper immune cell response, helps inhibit inflammatory cells and is critical for skin health and wound healing.
Additionally, organ meats are an excellent source of protein, which is necessary for recovery after surgery and illness.
8. Cruciferous vegetables :
Cruciferous vegetables like cauliflower, broccoli, Brussels sprouts, and kale are well known for their impressive health benefits. They may support recovery thanks to their wide variety of vitamins, minerals, and antioxidants.
Cruciferous veggies contain glucosinolates, which are compounds that your body converts into isothiocyanates. Isothiocyanates have been shown to promote immune health by suppressing inflammation, activating immune defenses, and inducing death in infected cells.
Plus, these veggies pack an array of nutrients that your body craves during recovery, such as vitamin C and B vitamins.
9. Shellfish :
Shellfish like oysters , mussels , and clams are loaded with nutrients — especially zinc — that may promote recovery.
Zinc is crucial for healthy immune function. This mineral may also help speed recovery and promote wound healing, making shellfish great for recuperating from surgery.
Just 6 medium oysters (59 grams) provides over 300% of the Daily Value (DV) for zinc.
10. Sweet potatoes :
Eating healthy high carb foods, such as sweet potatoes, is important for recovery. Carbs not only provide the energy your cells require for healing but also enzymes like hexokinase and citrate synthase, which aid wound repair.
In fact, inadequate carb intake may impair wound healing and delay recovery.
Sweet potatoes are nutritious carb sources that are packed with anti-inflammatory plant compounds, vitamins, and minerals — including vitamin C, carotenoids, and manganese — that may optimize immune response and help your body recover.
Other ways to help your body heal :
In addition to following a healthy diet full of nutrient-dense foods, other lifestyle modifications may support healing.
Rest is essential when recovering from an illness, injury, or surgery. Plus, getting enough sleep bolsters your body’s repair process.
In fact, lack of 😴 sleep may harm immune function and delay recovery.
Hydration is also important for every aspect of healing and recovery, especially proper wound care. Plus, illnesses that involve fever and diarrhea may increase your hydration 💧 🚿 🚰 💦 needs.
Additionally, you should steer clear of cigarettes and alcohol when recuperating from illness or injury. Smoking 🚬 cigarettes and drinking 🍸 alcohol can delay recovery, impair wound healing, and suppress your immune system .
Deficiencies in zinc and vitamins B12 and A may likewise hamper recovery. Talk to your healthcare provider if you’re concerned about nutrient deficiencies .
The bottom line
When recovering from illness or surgery, you should fuel your body with foods that are high in nutrients and compounds that promote healing.
Salmon, nuts, cruciferous veggies, and several other foods may help optimize recovery.
Getting plenty of rest 😴 , staying hydrated 💧 , and avoiding smoking 🚬 cigarettes , drinking alcohol 🍸 promote optimal healing.
NUTRITION
10 Foods to Eat During Chemotherapy
Eating a nutritious, balanced diet while on chemotherapy can help support your treatment and overall health. Mild foods that are easy on the stomach, such as oatmeal and eggs, may be good options.
Chemotherapy is a common cancer treatment that uses one or more drugs to combat cancer cells in your body.
Its symptoms, which may include dry mouth, taste changes, nausea, and fatigue, can make eating seem like a chore.
However, it’s important to eat a healthy, balanced diet during cancer treatment to keep your body functioning optimally. Foods that are mild in flavor, easy on your stomach, and nutrient-dense are some of the best options.
Here are 10 foods to eat during chemotherapy.
1. Oatmeal
Oatmeal provides numerous nutrients that can help your body during chemo.
It boasts ample amounts of carbs, protein, and antioxidants, as well as more healthy fats than most grains. It also helps regulate your bowels because of its beta glucan, a type of soluble fiber that feeds the good bacteria in your gut.
Oatmeal’s neutral flavor and creamy texture are especially advantageous if you’re experiencing common chemo side effects like dry mouth or mouth sores.
What’s more, you can take overnight oats to your chemo appointments. To make this dish, simply soak oats in a milk of your choice and refrigerate overnight. In the morning, you can top it with berries, honey, or nuts.
If you’re taking oatmeal on the go, eat it within 2 hours to avoid foodborne illnesses — though you can minimize this risk by keeping it in a cooler (4).
Fruit, maple syrup, and nuts are common add-ins, though you can also make savory oatmeal with avocado or eggs. Eat it plain or with a dash of salt if you’re experiencing nausea or mouth sores.
SUMMARY
Oatmeal provides numerous nutrients and is palatable if you’re experiencing chemo symptoms like dry mouth, mouth sores, and nausea. Its fiber can also help keep your bowel movements regular.
2. Avocado 🥑 🥑
If your appetite is lacking, avocados can pack necessary calories and nutrients into your diet.
This creamy, green fruit is particularly high in healthy monounsaturated fat, which can help lower LDL (bad) cholesterol while raising HDL (good) cholesterol. It’s also loaded with fiber, with 3.5 ounces (100 grams) packing 27% of the Daily Value (DV).
Its fiber bulks up your stool and feeds the friendly bacteria in your gut .
Because they’re filling, versatile, and mild, avocados are a great option if you’re experiencing dry mouth, constipation, mouth sores, or weight loss.
You can smash and spread them on toast or slice them to top a bowl of grains, beans, or soup.
Just be sure to wash unpeeled avocados before you slice them, as their skin can harbor Listeria, a common bacterium that can cause food poisoning.
SUMMARY
Avocados are a nutritional powerhouse. With plenty of fat and fiber, they can keep you full and provide needed calories when your appetite is low.
3. Eggs 🥚 🪺 🥓 🍳
Fatigue is a common side effect of chemotherapy.
Eggs may fight tiredness due to their generous supply of protein and fats — nearly 6 grams of protein and 4 grams of fat in a single medium-sized egg (44 grams).
While fat provides your body with energy, protein helps maintain and build muscle mass, which is especially important during chemotherapy.
You can hard-boil eggs for a portable snack or scramble them for a scrumptious meal. Make sure that they’re thoroughly cooked, with thickened yolks and hardened whites, to prevent food poisoning.
Their soft, soothing texture makes eggs ideal if you’re experiencing mouth sores.
SUMMARY
Eggs may ease fatigue due to their combination of protein and fats. Additionally, they’re easy to eat if you have mouth sores.
4. Broth
Taste changes are normal during chemotherapy — and water is commonly said to taste different.
In these instances, broth is a great alternative to keep you hydrated. It’s made by simmering water with vegetables, herbs, and — if desired — meat or poultry, plus bones.
During this process, electrolytes are released into the fluid. These charged particles, which include nutrients like sodium, potassium, chloride, and calcium, help keep your body functioning properly.
Sipping on broth can be helpful if you’re losing electrolytes through vomit, sweat, or diarrhea.
If you have the appetite for it, you can add chicken, tofu, or veggies into your broth. Puréeing this mixture will help it go down easier if you have mouth sores.
For added nutrients, especially when you’re experiencing dry mouth or low appetite, you can heap in a spoonful of flavorless protein powder, such as collagen powder.
However, keep your broth clear and simple if you’re experiencing nausea or vomiting — and sip slowly. Broth is great in these instances, as its lack of fiber makes it easier to digest.
SUMMARY
Clear broth helps you stay hydrated and replenished, especially if water starts tasting differently during your chemo. You can add veggies or protein if you’re feeling able to handle solid food.
5. Almonds and other nuts
During chemotherapy, you may find yourself in and out of a lot of appointments — so snacks can come in handy.
Not only are nuts like almonds and cashews easy to take on the go, but they also boast ample amounts of protein, healthy fats, vitamins, and minerals.
Almonds are a rich source of manganese and copper, providing 27% and 32% of the DV, respectively, per 1 ounce (28 grams).
These minerals form superoxide dismutases, some of the most powerful antioxidants in the body. Antioxidants help fight free radicals that damage your cells.
You can also add nuts to oatmeal or other dishes.
However, they may not be easy to eat if you’re experiencing mouth sores. In these instances, choose nut butters instead.
SUMMARY
Almonds boast an impressive number of nutrients, including manganese and copper, and serve as an ideal snack.
6. Pumpkin seeds
Like nuts, pumpkin seeds are great for snacking on between your appointments.
They’re rich in fats, protein, and antioxidants like vitamin E, which can help fight inflammation.
What’s more, they deliver nearly 3 grams of iron per 1/3 cup (33 grams), or about 15% of the DV.
However, some treatments, such as blood transfusions, may increase your risk of iron overload, or excess iron in your body. If you develop this condition, you’ll want to watch your intake of pumpkin seeds and other high-iron foods.
For a sweet-and-salty twist, make your own trail mix by combining pumpkin seeds, dried cranberries, and other dried fruits, seeds, and nuts.
SUMMARY
Pumpkin seeds are great on-the-go snacks and are especially rich in healthy fats and iron. Yet, if you have iron overload, you may want to limit your intake.
7. Broccoli and other cruciferous vegetables
Cruciferous vegetables, including kale, broccoli, cauliflower, and cabbage, boast an impressive nutritional profile.
In particular, broccoli offers a significant amount of vitamin C. This vitamin is vital for your immune system.
What’s more, it contains sulforaphane, a plant compound thought to improve brain health.
Research has shown that sulforaphane can positively impact brain health by reducing inflammation and protecting cells from damage, which is especially important when undergoing chemotherapy.
Steam or roast these veggies with olive oil and a dash of salt. If you’re experiencing taste changes, try a squeeze of lemon as long as you don’t have mouth sores or nausea.
SUMMARY
Broccoli and other cruciferous veggies are high in nutrients your body needs. In particular, broccoli contains sulforaphane, a plant compound that may help protect brain health.
8. Homemade smoothies
Homemade smoothies are a great option if you’re having a hard time chewing solid food or getting enough nutrients in your diet.
They’re highly customizable, allowing you to choose the best ingredients for your symptoms or taste changes.
Here’s a basic smoothie formula:
•1–2 cups (240–475 ml) of liquid
•1.5–3 cups (225–450 grams) of veggies and/or fruit
•1 tablespoon (15 grams) of protein
•1 tablespoon (15 grams) of fat
For instance, combine fresh or frozen fruit with milk or kefir, then toss in a handful or two of washed spinach leaves. Dump in a spoonful of flax seeds for fat and peanut butter for protein.
If you’re using fresh berries, be sure to soak them before rinsing thoroughly in running water. This will help remove any debris or bacteria that could make you sick.
You can also squeeze in a bit of lemon or lime to brighten up the flavors.
SUMMARY
Smoothies are a great option for times when eating is difficult. Plus, they’re an ideal way to add fruit and veggies to your diet.
9. Bread or crackers
If you’re experiencing diarrhea or nausea, white bread or crackers are a good choice because they’re typically easy to digest. Whole-grain versions, which supply added nutrients, are ideal for when your stomach is not upset.
Salted crackers or saltines are especially useful to replenish sodium lost through diarrhea or vomiting.
Eat them plain or top with nut butter, smashed avocado, or ricotta cheese if you desire more flavor and nutrients.
SUMMARY
White bread and crackers can be helpful if diarrhea or nausea set in. Saltines can help restore sodium lost to diarrhea or vomiting.
10. Fish
If you enjoy seafood, it’s a good idea to eat two servings of fish per week when you’re in chemotherapy. That’s because it provides protein and omega-3 fatty acids.
Omega-3s are important fats that you must get through your diet. They support brain health and boast anti-inflammatory properties. Plus, eating plenty of protein and healthy fat-rich foods like fish can help you avoid unhealthy weight loss during treatment.
Salmon, mackerel, albacore tuna, and sardines are particularly high in these fats.
What’s more fattier fish like salmon and herring are a rich source of vitamin D, which is necessary for proper bone and immune health. In fact, a small salmon filet (170 grams) provides 113% of the DV.
Steam, pan-fry, or roast your fish with a squeeze of lemon. Use a meat thermometer to be sure it reaches an internal temperature of at least 145°F (63°C) — or 165°F (74°C) if you’re reheating it.
SUMMARY
Fish can be a rich source of omega-3 fatty acids and vitamin D. Plus, eating protein and fat-rich foods like fish high in omega-3s can help prevent unwanted weight loss, and vitamin D is important for immunity. Aim to eat two servings per week.
The bottom line
Chemotherapy can trigger a host of side effects, including dry mouth, taste changes, fatigue, mouth sores, and nausea. These can make eating difficult or unappealing.
Knowing what foods to eat, such as bland foods for mouth sores and wet or creamy textures for dry mouth, may help nourish your body while navigating cancer treatment.
It’s advantageous to pack nutritious, travel-friendly foods to your appointments. Practicing food safety is also important to lower your risk of food poisoning.
10 种帮助您康复的最佳食物。
经过医学审查，许多食物，包括水果、蔬菜、健康脂肪和蛋白质来源，已被证明可以减少炎症、改善免疫功能、促进愈合，并为您提供康复所需的能量。
无论您是从疾病或手术中恢复，您摄入的食物和饮料都可以帮助或阻碍您的康复。
这里有 10 种可以帮助你的身体恢复的治疗食物。
1.绿叶蔬菜
羽衣甘蓝、菠菜、芝麻菜、芥菜和瑞士甜菜等绿叶蔬菜富含可减少炎症、增强免疫功能和促进伤口愈合的营养物质，使其成为促进康复的完美选择。
绿叶蔬菜富含维生素 C、锰、镁、叶酸和维生素原 A，所有这些对于免疫功能和整体健康都至关重要。
💪 🦵 🧠 🫁 ✋️ 👐 👃 👂 👀 💅 ❤️ 👅 😛
它们还富含多酚抗氧化剂，具有强大的抗炎和免疫支持特性。
事实上，研究表明，绿叶蔬菜中富含的某些多酚，包括抗氧化剂槲皮素，可能有助于抑制 TNF-α 等炎症蛋白的产生。
此外，维生素 C 对于伤口愈合至关重要，因此绿叶蔬菜是手术后恢复时的不错选择。
2. 个蛋
手术后，您的身体需要的蛋白质明显多于目前每磅体重 0.36 克（0.8 克每公斤）的建议每日摄入量 (RDA)。
美国加速康复协会建议术后每磅体重（1.5-2 克/公斤）摄入 0.7-0.9 克蛋白质。 对于体重 150 磅（68 公斤）的人来说，这相当于 105-135 克。
鸡蛋不仅是高吸收性蛋白质的极好来源，每个大鸡蛋（50 克）提供 6 克蛋白质，而且还提供支持免疫健康和伤口愈合的营养物质。
全蛋🥚🪺含有维生素A和B12，以及锌、铁和硒，所有这些都发挥着重要的免疫作用。
3. 三文鱼🐟🐠🎣🐡🍥
三文鱼富含蛋白质、B 族维生素、硒、铁、锌和 omega-3 脂肪。
此外，研究表明，以补充剂形式服用时，其 omega-3 脂肪可以促进伤口愈合、增强免疫反应并减少炎症。
此外，只需 3 盎司（85 克）野生捕获的鲑鱼即可满足您每日 70% 以上的硒需求，硒是一种调节炎症和免疫反应的矿物质。
尽管吃鲑鱼可能是安全的，但在手术前后服用鱼油补充剂之前，您应该咨询您的医疗保健提供者。 最近的研究表明，这些补充剂不会增加出血风险，但一些外科医生还是建议不要使用鱼油。
4. 浆果：蓝色💙 草莓🍓 蔓越莓覆盆子
浆果富含营养物质和植物化合物，有助于支持身体的恢复。
例如，浆果提供充足的维生素 C，可通过刺激胶原蛋白（体内最丰富的蛋白质）的产生来促进伤口愈合。
它们还含有花青素等抗氧化剂，花青素是一种植物色素，除了提供抗炎、抗病毒和免疫支持作用外，还赋予浆果鲜艳的色彩。
5.坚果和种子
杏仁、山核桃、核桃、葵花籽和大麻籽等坚果和种子是在恢复过程中为身体补充能量的绝佳选择。 这些食物提供植物性蛋白质、健康脂肪以及支持愈合的维生素和矿物质。
例如，坚果和种子是锌、维生素 E、锰和镁的良好来源。 维生素 E 在体内充当抗氧化剂，防止细胞损伤。 它对于免疫健康也至关重要。
一些研究指出，健康的维生素 E 水平可以改善保护性免疫细胞的功能，例如有助于抵抗感染和疾病的自然杀伤细胞（NK 细胞）。
6.家禽🍗🐔 🐓🍗
特定氨基酸是蛋白质的组成部分，在伤口愈合和免疫功能中发挥着重要作用。
家禽，包括鸡肉🐔和火鸡，富含谷氨酰胺和精氨酸，这两种氨基酸可能有助于恢复和愈合。
谷氨酰胺在疾病和受伤等压力时期提供细胞保护，而精氨酸则有助于胶原蛋白的生成和伤口愈合。
更重要的是，在压力、受伤和生病时，精氨酸会迅速耗尽，因此充足摄入这种氨基酸就显得更加重要。
7. 内脏🍖肝脏🫁肾心脏：
内脏是您可以吃的最有营养的食物之一。 它们富含许多支持免疫的营养素，包括维生素 A、铁、锌、B 族维生素和铜，这些都是生成结缔组织和胶原蛋白所必需的。
维生素 A 对于免疫细胞的正常反应至关重要，有助于抑制炎症细胞，对皮肤健康和伤口愈合至关重要。
此外，内脏是蛋白质的极好来源，这是手术和疾病后恢复所必需的。
8.十字花科蔬菜：
花椰菜、西兰花、球芽甘蓝和羽衣甘蓝等十字花科蔬菜因其令人印象深刻的健康益处而闻名。 由于含有多种维生素、矿物质和抗氧化剂，它们可以支持康复。
十字花科蔬菜含有硫代葡萄糖苷，这是一种可以被身体转化为异硫氰酸盐的化合物。 异硫氰酸盐已被证明可以通过抑制炎症、激活免疫防御和诱导受感染细胞死亡来促进免疫健康。
此外，这些蔬菜还含有身体在恢复过程中所需的一系列营养物质，例如维生素 C 和 B 族维生素。
9. 贝类：
牡蛎、贻贝和蛤等贝类富含营养物质，尤其是锌，可以促进恢复。
锌对于健康的免疫功能至关重要。 这种矿物质还有助于加速康复并促进伤口愈合，使贝类非常适合手术后的恢复。
仅 6 个中等大小的牡蛎（59 克）即可提供超过 300% 的每日摄入量 (DV) 的锌。
10.红薯：
吃健康的高碳水化合物食物，例如红薯，对于恢复很重要。 碳水化合物不仅提供细胞愈合所需的能量，还提供己糖激酶和柠檬酸合酶等酶，有助于伤口修复。
事实上，碳水化合物摄入不足可能会损害伤口愈合并延迟恢复。
红薯是营养丰富的碳水化合物来源，富含抗炎植物化合物、维生素和矿物质（包括维生素 C、类胡萝卜素和锰），可以优化免疫反应并帮助您的身体恢复。
其他帮助身体康复的方法：
除了遵循富含营养丰富的食物的健康饮食之外，其他生活方式的改变也可能有助于康复。
从疾病、受伤或手术中恢复时，休息至关重要。 另外，充足的睡眠可以促进身体的修复过程。
事实上，😴睡眠不足可能会损害免疫功能并延迟恢复。
水合作用对于愈合和恢复的各个方面也很重要，尤其是适当的伤口护理。 另外，涉及发烧和腹泻的疾病可能会增加您对水分💧🚿🚰 💦的需求。
此外，在从疾病或受伤中恢复期间，您应该避免吸烟和饮酒。 吸烟 🚬 香烟和饮酒 🍸 酒精会延迟康复、损害伤口愈合并抑制免疫系统。
锌、维生素 B12 和 A 的缺乏同样可能会阻碍康复。 如果您担心营养缺乏，请咨询您的医疗保健提供者。
底线
从疾病或手术中恢复时，您应该食用富含营养和促进愈合的化合物的食物来为身体提供能量。
三文鱼、坚果、十字花科蔬菜和其他几种食物可能有助于优化恢复。
充分休息😴，保持水分💧，避免吸烟🚬香烟，戒酒🍸促进最佳愈合。
营养
化疗期间要吃的 10 种食物
化疗期间保持营养均衡的饮食有助于支持您的治疗和整体健康。 燕麦片和鸡蛋等温和、对胃有益的食物可能是不错的选择。
化疗是一种常见的癌症治疗方法，使用一种或多种药物来对抗体内的癌细胞。
它的症状可能包括口干、味觉改变、恶心和疲劳，让吃饭看起来像是一件苦差事。
然而，在癌症治疗期间保持健康、均衡的饮食对于保持身体最佳功能非常重要。 味道温和、对胃有益且营养丰富的食物是最好的选择。
以下是化疗期间可以吃的 10 种食物。
1. 燕麦片
燕麦片提供多种营养物质，可以在化疗期间帮助您的身体。
它含有大量的碳水化合物、蛋白质和抗氧化剂，以及比大多数谷物更健康的脂肪。 它还有助于调节肠道，因为它含有β-葡聚糖，这是一种可溶性纤维，可以为肠道中的有益细菌提供营养。
如果您遇到口干或口腔溃疡等常见化疗副作用，燕麦片的中性风味和奶油质地尤其有利。
此外，您可以在化疗预约时服用隔夜燕麦。 要制作这道菜，只需将燕麦浸泡在您选择的牛奶中并冷藏过夜即可。 早上，你可以在上面撒上浆果、蜂蜜或坚果。
如果您在旅途中服用燕麦片，请在 2 小时内食用，以避免食源性疾病 - 不过您可以通过将其存放在冷藏柜中来最大程度地降低这种风险。
水果、枫糖浆和坚果是常见的添加物，不过你也可以用鳄梨或鸡蛋制作美味的燕麦片。 如果您感到恶心或口腔溃疡，请直接食用或加少许盐食用。
概括
燕麦片提供大量营养，如果您出现口干、口腔溃疡和恶心等化疗症状，燕麦片是可口的。 它的纤维还可以帮助保持排便规律。
2.牛油果🥑🥑
如果您食欲不振，鳄梨可以为您的饮食提供必要的热量和营养。
这种奶油色绿色水果的健康单不饱和脂肪含量特别高，有助于降低低密度脂蛋白（坏）胆固醇，同时提高高密度脂蛋白（好）胆固醇。 它还富含纤维，含量为 3.5 盎司（100 克），占每日摄入量 (DV) 的 27%。
它的纤维可以增加粪便的体积，并为肠道内的有益细菌提供营养。
由于牛油果营养丰富、用途广泛且温和，因此如果您出现口干、便秘、口腔溃疡或体重减轻的情况，牛油果是一个不错的选择。
你可以将它们捣碎并涂在吐司上，也可以切片放在一碗谷物、豆类或汤上。
只是一定要在切片之前清洗未去皮的牛油果，因为它们的皮肤可能含有李斯特菌，这是一种可能导致食物中毒的常见细菌。
概括
鳄梨是一种营养强国。 它们含有大量的脂肪和纤维，可以让您保持饱腹感，并在您食欲不振时提供所需的热量。
3.鸡蛋🥚🪺🥓🍳
疲劳是化疗的常见副作用。
鸡蛋可以对抗疲劳，因为它们富含蛋白质和脂肪——一个中等大小的鸡蛋（44克）就含有近6克蛋白质和4克脂肪。
虽然脂肪为您的身体提供能量，但蛋白质有助于维持和增强肌肉质量，这在化疗期间尤其重要。
您可以将煮鸡蛋作为便携式零食，或将它们炒成美味佳肴。 确保它们彻底煮熟，蛋黄变稠，蛋白变硬，以防止食物中毒。
如果您患有口腔溃疡，鸡蛋质地柔软、舒缓，是理想的选择。
概括
鸡蛋富含蛋白质和脂肪，因此可以缓解疲劳。 此外，如果你有口腔溃疡，它们很容易吃。
4.肉汤
化疗期间味道的变化是正常的——人们通常认为水的味道有所不同。
在这些情况下，肉汤是保持水分的绝佳选择。 它是通过将水与蔬菜、香草以及（如果需要的话）肉或家禽以及骨头一起煮沸制成的。
在此过程中，电解质被释放到液体中。 这些带电粒子包括钠、钾、氯和钙等营养物质，有助于保持身体正常运转。
如果您因呕吐、出汗或腹泻而流失电解质，喝肉汤会有所帮助。
如果你有胃口，你可以在肉汤中加入鸡肉、豆腐或蔬菜。 如果您有口腔溃疡，将这种混合物捣成泥可以帮助您更轻松地吞下。
为了增加营养，特别是当您感到口干或食欲不振时，您可以加入一勺无味的蛋白粉，例如胶原蛋白粉。
然而，如果您感到恶心或呕吐，请保持肉汤清澈、简单，并慢慢地喝。 在这些情况下，肉汤很棒，因为它缺乏纤维，更容易消化。
概括
清汤可以帮助您保持水分和补充水分，尤其是在化疗期间水的味道开始不同的情况下。 如果您感觉能够吃固体食物，则可以添加蔬菜或蛋白质。
5.杏仁和其他坚果
在化疗期间，您可能会发现自己要参加和离开很多预约，因此零食可以派上用场。
杏仁和腰果等坚果不仅易于随身携带，而且还含有大量的蛋白质、健康脂肪、维生素和矿物质。
杏仁是锰和铜的丰富来源，每 1 盎司（28 克）分别提供 27% 和 32% 的每日摄入量。
这些矿物质形成超氧化物歧化酶，这是体内最强大的抗氧化剂之一。 抗氧化剂有助于对抗损害细胞的自由基。
您还可以在燕麦片或其他菜肴中添加坚果。
然而，如果您患有口腔溃疡，它们可能不太容易吃。 在这些情况下，请选择坚果酱。
概括
杏仁含有大量的营养成分，包括锰和铜，是理想的零食。
6.南瓜子
和坚果一样，南瓜子也非常适合在约会期间吃点零食。
它们富含脂肪、蛋白质和维生素 E 等抗氧化剂，有助于对抗炎症。
此外，每 1/3 杯（33 克）可提供近 3 克铁，约占每日摄入量的 15%。
然而，某些治疗（例如输血）可能会增加铁过载或体内铁过多的风险。 如果您出现这种情况，您需要注意南瓜子和其他高铁食物的摄入量。
如果想要甜咸口味，可以将南瓜籽、蔓越莓干和其他干果、种子和坚果混合起来，制作自己的什锦干果。
概括
南瓜子是很棒的随身零食，尤其富含健康脂肪和铁。 然而，如果您铁过量，您可能需要限制摄入量。
7.西兰花和其他十字花科蔬菜
十字花科蔬菜，包括羽衣甘蓝、西兰花、花椰菜和卷心菜，拥有令人印象深刻的营养成分。
尤其是西兰花，它含有大量的维生素 C。这种维生素对您的免疫系统至关重要。
此外，它还含有萝卜硫素，一种被认为可以改善大脑健康的植物化合物。
研究表明，萝卜硫素可以通过减少炎症和保护细胞免受损伤来积极影响大脑健康，这在接受化疗时尤其重要。
用橄榄油和少许盐蒸或烤这些蔬菜。 如果您的口味发生变化，只要没有口腔溃疡或恶心，就可以尝试挤柠檬。
概括
西兰花和其他十字花科蔬菜富含身体所需的营养。 特别是，西兰花含有萝卜硫素，这是一种可能有助于保护大脑健康的植物化合物。
8. 自制冰沙
如果您很难咀嚼固体食物或从饮食中获取足够的营养，自制冰沙是一个不错的选择。
它们是高度可定制的，允许您选择最适合您的症状或口味变化的成分。
这是一个基本的冰沙配方：
•1–2 杯（240–475 毫升）液体
•1.5–3 杯（225–450 克）蔬菜和/或水果
•1汤匙（15克）蛋白质
•1汤匙（15克）脂肪
例如，将新鲜或冷冻水果与牛奶或开菲尔混合，然后加入一把或两片洗净的菠菜叶。 倒入一勺亚麻籽以获取脂肪，倒入一勺花生酱以获取蛋白质。
如果您使用新鲜浆果，请务必将其浸泡，然后用流水彻底冲洗。 这将有助于清除任何可能导致您生病的碎片或细菌。
您还可以挤入一点柠檬或酸橙来提亮口味。
概括
当进食困难时，冰沙是一个不错的选择。 另外，它们是在饮食中添加水果和蔬菜的理想方式。
9. 面包或饼干
如果您出现腹泻或恶心，白面包或饼干是不错的选择，因为它们通常很容易消化。 全麦食品可提供额外的营养，是胃部不舒服时的理想选择。
咸饼干或咸饼干对于补充因腹泻或呕吐而流失的钠特别有用。
直接吃，或者如果你想要更多的味道和营养，可以在上面撒上坚果酱、捣碎的鳄梨或乳清干酪。
概括
如果出现腹泻或恶心，白面包和饼干会有所帮助。咸饼干可以帮助恢复因腹泻或呕吐而流失的钠。
10. 鱼 🐟 🐠 🎣 🐡 🍥
如果您喜欢海鲜，那么在化疗期间每周吃两份鱼是个好主意。 这是因为它提供蛋白质和 omega-3 脂肪酸。
Omega-3 是您必须通过饮食获取的重要脂肪。 它们支持大脑健康并具有抗炎特性。 此外，吃大量的蛋白质和健康的富含脂肪的食物（如鱼）可以帮助您避免治疗期间不健康的体重减轻。
三文鱼、鲭鱼、长鳍金枪鱼和沙丁鱼的这些脂肪含量特别高。
更重要的是，鲑鱼和鲱鱼等脂肪较多的鱼类富含维生素 D，这对于骨骼和免疫健康来说是必需的。 事实上，一小块三文鱼片（170 克）可提供 113% 的每日摄入量。
蒸、煎或烤鱼加柠檬汁。 使用肉类温度计确保内部温度至少达到 145°F (63°C)，如果要重新加热则达到 165°F (74°C)。
概括
鱼是 omega-3 脂肪酸和维生素 D 的丰富来源。此外，吃富含蛋白质和脂肪的食物（例如富含 omega-3 的鱼）可以帮助防止不必要的体重减轻，而维生素 D 对于免疫力也很重要。 目标是每周吃两份。
底线
化疗会引发一系列副作用，包括口干、味觉改变、疲劳、口腔溃疡和恶心。 这些会使进食变得困难或没有吸引力。
了解该吃什么食物，例如治疗口腔溃疡的清淡食物和治疗口干的湿润或奶油质地的食物，可能有助于在癌症治疗期间滋养您的身体。
在赴约时携带营养丰富、适合旅行的食物是有好处的。 实行食品安全对于降低食物中毒的风险也很重要。
The Biblical Diet: Top 10 Bible Foods that Heal 圣经饮食：十大具有治愈功效的圣经食物 (click here 点击这里)
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