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.

据哈佛大学研究表明，延年益寿的要诀是每天食用一小碗粥，当中的粗粮可以降低患心脏疾病的风险。

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.

尽管人们已经广泛认识到粗粮对身体的益处，但这是第一次以长远的角度观察谷物对人类寿命的影响。

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

研究人员用14年多的时间，追踪调查了10万余人的日常饮食和身体状况。

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年参与研究时身体状况都良好无恙，但是在2010年的反馈调查中，超过2.6万名志愿者已经离世。

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.

但经常食用诸如麦片粥、糙米、玉米和藜麦等粗粮的志愿者似乎避开了所有疾病，尤其是心脏疾病。

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.

高纤维含量的燕麦是许多运动员和减肥人士的早餐首选，当中的粗纤维可以为他们提供更多的能量。

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.

科学家指出，每日食用1盎司（相当于28g）的粗磨谷物——相当于一小碗粥的量——有助于降低5%死亡的风险和9%罹患心脏疾病的风险。

“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.

“这些发现进一步支持了当下倡导增加五谷摄入的膳食指南。”哈佛大学公共健康的负责人吴宇红博士（音译）说。

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

“这也证明了粗粮延年益寿大有裨益。”

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

这项研究还考虑到年龄段的不同、吸烟与否、体重指数和体育运动。

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.

粗粮保存了谷物的麸皮和胚芽，比精粮多保留了25%的蛋白质。所谓精粮，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，粗粮可以增加骨密度、降低血压、营养有益健康的肠道微生物并且降低罹患糖尿病的风险。燕麦中特有的葡聚糖被人们证实有降低胆固醇的效用，从而避免心脑疾病的发生。燕麦中还有可以阻止血脂形成的燕麦氧化物，它被认为是防止心脏病和中风的利器。

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.

粗粮内含有大量的锌、铜、锰、铁和硫胺素等营养元素，粗粮还能增加抗氧化物的水平，抗氧化物有助于对抗自由基。因此，粗粮常常成为各种膳食指南的座上宾。

（来源：菠萝油八戒，编辑：祝兴媛）