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Eating Tofu is Good for Your Health Especially for Women – This is Why

Eating tofu and other foods with high levels of isoflavones–plant-based”phytoestrogens”–could lower people’s risk of heart disease,a new study suggests.The effect was especially strong in women.

吃豆腐和其他异黄酮含量高的食物(植物雌激素)可以降低人们患心脏病的风险。这种影响在女性身上尤其明显。

“Other human trials and animal studies of isoflavones,tofu and cardiovascular risk markers have also indicated positive effects,so people with an elevated risk of developing heart disease should evaluate their diets,”said study lead author Dr.Qi Sun.He’s a researcher at Harvard’s T.H.Chan School of Public Health in Boston.

“其他关于异黄酮、豆腐和心血管疾病风险标记物的人体试验和动物研究也显示了积极的影响,因此,心脏病风险升高的人应该评估他们的饮食,”该研究的主要作者孙启博士说。他是波士顿T.H.Chan公共卫生学院的研究员。

In the new study,Sun’s group tracked data on more than 200,000 Americans enrolled in long-term health and nutrition studies.All of them were free of cancer and heart disease when the studies began.

在这项新的研究中,孙启的团队追踪了20多万美国人的数据,这些人都参加了长期的健康和营养研究。当研究开始时,他们都没有癌症和心脏病。

科学家叫你多吃豆腐

After accounting for a number of other factors associated with heart disease,the researchers concluded that eating tofu more than once a week was associated with an 18%lower risk of heart disease,compared to people who ate tofu less than once a month,who had an average 12%reduction in heart risk.

在会计与心脏疾病有关的其它因素,研究人员得出结论,每周吃不止一次豆腐与心脏疾病的风险降低18%,比那些吃了豆腐少于每月一次,平均减少12%的心脏病风险。

Tofu is soybean curd,and whole soybeans such as edamame are rich sources of isoflavones.Other foods with high levels of isoflavones include chickpeas,fava beans,pistachios,peanuts and other fruits and nuts.

豆腐是一种豆腐,像毛豆这样的大豆是异黄酮的丰富来源。其他异黄酮含量高的食物包括鹰嘴豆、蚕豆、开心果、花生和其他水果和坚果。

Soymilk tends to be highly processed and is often sweetened with sugar,Sun noted,and the study found no significant association between soymilk consumption and lower heart disease risk.

孙指出,豆奶往往是经过深度加工的,而且经常加糖。研究发现,食用豆奶与降低心脏病风险之间没有显著联系。

While the study found an association between tofu and other foods high in isoflavones and a lower risk of heart disease,it does not prove that such foods actually lower heart disease risk,Sun emphasized.Many other factors can affect heart disease risk,including exercise,family history and lifestyle habits,he noted.

孙强调,虽然研究发现豆腐和其他富含异黄酮的食物之间存在联系,可以降低患心脏病的风险,但这并不能证明这些食物真的可以降低患心脏病的风险。他指出,许多其他因素也会影响心脏病风险,包括运动、家族史和生活习惯。

“For example,younger women who are more physically active and get more exercise tend to follow healthier,plant-based diets that may include more isoflavone-rich foods like tofu,”Sun said.

孙说:“比如,身体更活跃、锻炼更多的年轻女性往往会选择更健康的植物性饮食,其中可能包括更多富含异黄酮的食物,比如豆腐。”

“Although the impact of specific isoflavone-rich food is still not clear;what is known is that increase in plant-based protein and lean,low carbohydrate,meals reduce overall cardiovascular risk,”said Dr.Satjit Bhusri,a cardiologist at Lenox Hill Hospital in New York City.”This simple understanding and mindfulness of what to eat can make a major impact on overall cardiovascular health and outcomes.”

“虽然具体的富含异黄酮的食物的影响还不清楚;我们所知道的是,增加植物性蛋白质和精瘦、低碳水化合物的饮食,可以降低整体心血管风险,”纽约市勒诺克斯山医院的心脏病学家萨吉特·布斯里博士说。“这种简单的理解和对吃什么的关注会对整体心血管健康和结果产生重大影响。”

Dr.Benjamin Hirsch directs preventive cardiology at Northwell Health’s Sandra Atlas Bass Heart Hospital in Manhasset,N.Y.He noted that,”Isoflavones are thought to support heart health by their association with improvements in vascular function,reduction in total cholesterol,and reduction in inflammation.”

本杰明·赫希博士是纽约州曼哈塞特市诺思韦尔健康公司桑德拉·阿特拉斯·巴斯心脏医院的预防心脏病学主任他指出,“异黄酮被认为是通过改善血管功能、降低总胆固醇和减少炎症来支持心脏健康的。”

“What is interesting is that premenopausal women derived the greatest benefits,which may suggest that it is the estrogen and hormonal component of soy-based food that leads to better outcomes in women,”he added.

他补充说:“有趣的是,绝经前妇女从中获得的益处最大,这可能表明,大豆食品中的雌激素和激素成分对妇女有更好的效果。”