多吃全穀物 可能活得更長久

Two large review studies have reached the same conclusion: Eating whole grains is associated with significant reductions in the risk for premature death.

兩項大型回顧研究得出了相同的結論：食用全穀物能顯著降低早逝風險。

One report, in BMJ, found that whole grain consumption was associated with a reduction in the risk for death from cancer, coronary heart disease, respiratory disease, infectious disease and diabetes. Using data from 45 studies, researchers calculated that compared with eating none, eating 90 grams of whole grains a day reduced the risk for all-cause mortality by 17 percent.

《英國醫學雜誌》(BMJ)上的一篇報道發現，食用全穀物能降低因患癌症、冠心病、呼吸疾病、傳染病和糖尿病死亡的風險。研究者們使用45項研究的數據計算出，每天食用90克全穀物的人比完全不食用全穀物的人的全因死亡率(all-cause morality)低17%。

The other analysis, in Circulation, used data from 14 prospective studies with 786,076 participants and found that compared with those who ate the least whole grain foods, those who ate the most had a 16 percent reduced risk for all-cause mortality and an 18 percent reduced risk for cardiovascular mortality.

《循環》雜誌(Circulation)上的另一篇文章使用14項預期性研究（這些研究共有786076人蔘與）的數據發現，食用全穀物最多的人的全因死亡率比食用最少的人低16%，心血管疾病死亡率低18%。

A slice of 100 percent whole grain bread contains about 16 grams of whole grains, and current dietary guidelines recommend 48 grams or more of whole grains daily.

一片100%全麥麪包約含16克全穀物，目前的膳食指南建議每天至少攝入48克全穀物。

The senior author of the Circulation study, Dr. Qi Sun, an assistant professor of nutrition at Harvard, cautions: “You shouldn’t hope that you will cure diseases with whole grain foods.”

《循環》上那項研究的高級作者孫琦博士（音譯）是哈佛大學(Harvard)的營養學助理教授。他警告說：“但不要指望通過食用全穀物治療疾病。”