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蓝莓与糖尿病、DNA修复的关系

Blueberries for a Diabetic Diet and DNA Repair

哈佛的两项著名研究
A famous pair of Harvard studies
长期以来调查了大量人群
which involve so many people over so long a time
目前为止已记录下了数百万人年的数据
they’ve by now chalked up millions of person-years of data
研究发现摄入富含花青素的食物
found that the consumption of anthocyanin-rich foods
即含有鲜艳植物色素的食物
foods containing those bright colored plant pigments
今后患Ⅱ型糖尿病的风险会降低
was associated with a lower risk of developing type 2 diabetes over time
“尤其是蓝莓”
“particularly blueberries”
一周2至3份蓝莓就可以使风险值降低23%
Just two or three servings a week associated with a 23 percent lower risk
我在Daily Dozen中建议每天摄入一些莓果
In my Daily Dozen, I recommendberries every day
不过原因何在?
Why though?
莓果与糖尿病有什么关系呢?
What do berries have to do with diabetes?
Ⅱ型糖尿病的病因是胰岛素耐受性
Well, type 2 diabetes is caused by insulin resistance
介入性研究结果“明确表明”
and interventional studies evidently “clearly show”
食用莓果可以改善胰岛素耐受性
that dietary berries can ameliorate insulin resistance
的确如此 不过只适用于患糖尿病的老鼠
Yeah, but that was in…diabetic mice
对人类来说情况如何呢?
What about in men and women?
摄入大量富含花青素食物(例如莓果)的人
Those consuming lots of anthocyanin- rich foods like berries
感染炎症的几率不会降低
didn’t just have less inflammation
但其胰岛素耐受性显著降低
but significantly lower insulin resistance
可是降低了多少呢?
Ok, but by how much?
其降低效果相当于
By as much as you would get walking
一周每天散步一小时
like an hour a day seven days a week
那么他们吃了多少莓果呢?
Whoa, how many berries were they eating?
每天35毫克花青素
That was for 35mg of anthocyanins a day
大概也就一杯草莓或樱桃
so like a cup of strawberries or cherries
半杯树莓
a half a cup of raspberries
或者四分之一杯黑莓
or just a quarter cup of blackberries
或只是几勺蓝莓
or even just a few spoonfuls of blueberries
不过那只是时间横断面研究的摘要
But that was just a snapshot in time-cross-sectional study
我们需要的是在介入试验中给予受试者蓝莓
What we need are interventional trials where you give people blueberries
即双盲 随机 空白对照的临床试验
in a double-blind, randomized, and placebo-controlled clinical trial
来充分检验结论
to truly put them to the test
我们来看看实验过程
Ok, here you go
他们用安慰剂迷惑受试者
So they could fake people out with a placebo
即(冻干)蓝莓粉末
they used powdered blueberries
也就是一杯果昔中相当于两杯新鲜蓝莓
the equivalent of about two cups of fresh blueberries worth in a smoothie
他们发现受试者的胰岛素敏感性明显提高
and got a significant improvement in insulin sensitivity
两杯份量挺大的
Two cups is a lot, though
那么半杯蓝莓有效果吗?
Any benefits for just a typical half-cup serving?
这项研究表明餐后氧化水平出现了明显下降
This study demonstrated a significant reduction in postprandial oxidation
餐后氧化是一个产生自由基的过程
meaning all the free radicals created
在摄入玉米片这类含糖量高的早餐后自由基增加
when you eat some sugary breakfast like corn flakes
这张图显示了体内血液的抗氧化能力
Here’s the antioxidant capacity of your bloodstream
在进餐两小时后随着新陈代谢而显著下降
taking a nosedive two hours afterwards as your body tries to cope
但是摄入半杯蓝莓
But eat it with a half cup of blueberries
进餐后血液的抗氧化能力会提高 并持续升高
and you start out higher and stay higher after the meal
请注意 研究人员也尝试了四分之一杯蓝莓
Note they also tried just adding a quarter cup of blueberries
很显然份量太少
and that was clearly not enough
所以我们应该选择全份量
so we should strive for a full serving
我们担心自由基的原因是
The reason we care about free radicals, though
它们会破坏DNA
is that they can damage our DNA
蓝莓真的可以防止DNA损伤吗?
Can a single portion of blueberries really improve protection against DNA damage?
一份蓝莓可以提高对DNA的保护能力 防止DNA受损
A single portion of blueberries can “improve protection against DNA damage”
在受试者摄入冷冻蓝莓前后抽取其血液
They drew blood from people before and after they ate some frozen blueberries
让白细胞接触到过氧化氢这种自由基
and exposed their white blood cells to free radicals in the form of hydrogen peroxide
结果发现在摄入蓝莓仅一小时内
and blueberries significantly reduced the DNA damage
受试者DNA破坏程度大幅下降
done within a single hour after berry consumption
不过这种保护作用却是短暂的
However, the protective effect was transient
两小时内DNA又会恢复其脆弱性
and our DNA vulnerability returned within two hours
所以我们每餐都要吃浆果类这样的健康食物
So we want to be eating super healthy foods like berries at every meal
总而言之 一份蓝莓可以提高细胞对DNA破坏的抵抗能力
In conclusion, one portion of blueberries can improve our cellular resistance to DNA damage
这也证实了定期摄入健康植物性食物的重要性
thus supporting the importance ofconsuming healthy plant foods regularly

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视频概述

蓝莓是一种健康食物,含有丰富的花青素,可以保护视力,被誉为“浆果之王”。哈佛大学的两项研究结果表明,蓝莓还有预防糖尿病、提高DNA修复功能的作用,我们一起来看看这两项研究吧。

听录译者

收集自网络

翻译译者

Olive

审核员

审核员A

视频来源

https://www.youtube.com/watch?v=CDNyZeD87oc

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