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[摘要]由哈佛大学进行的一项重要研究发现，粗粮似乎也能防止人们早逝，还能降低死于癌症的几率。每天食用70克粗粮——相当于一大碗粥
——可降低22%的全因死亡率以及20%的癌症死亡率。
迄今有关粗粮好处的最大规模分析显示，每天喝一大碗粥可预防癌症带来的死亡。
长期以来燕麦被认为是一种超级食品，可预防糖尿病和心脏疾病等疾病。但是，现在由哈佛大学进行的一项重要研究发现，粗粮似乎也能防止人们早逝，还能降低死于癌症的几率。
对涉及近80万人的12项研究进行综合分析后发现，每天食用70克粗粮——相当于一大碗粥
——可降低22%的全因死亡率以及20%的癌症死亡率。它还将死于心血管疾病的风险减少20％。
科学家们认为，粗粮有助于降低胆固醇，帮助调节血糖，以及维持更长时间的饱腹感。这意味着人们不会食用不健康的零食。食用米糠、藜麦或混合谷物可以达到相同的效果。
粗粮保有原来的麸皮和胚芽，与制作白面、意大利面食和白米饭的细粮相比，蛋白质含量高25%。
此前的研究显示粗粮能增加骨骼中的矿物密度，降低血压，增加健康的肠道细菌，以及降低患糖尿病的风险。
一种只有燕麦才有的纤维素——称为β-葡聚糖——能降低胆固醇，从而预防心脏疾病。燕麦中的一种生物活性物质，被称为燕麦生物碱，能防止动脉中形成脂肪，减少心脏病和中风的威胁。
很多饮食指南都极力推荐粗粮，因为其营养价值高，富含锌、铜、锰、铁和维生素B1。粗粮还可以增加身体内的抗氧化物质，来对抗可能引起癌症的自由基。
此次的新研究表明，如果更多的人选择食用粗粮，每年可能拯救成千上万的生命。英国每年有大约16万人死于癌症，大约7.3万人死于冠心病。
健康专家称研究证明粗粮对健康非常重要。
研究人员建议人们选择粗粮成分含量高的食物，如米糠，燕麦片，藜麦——每份至少含有16克；同时减少食用不健康的细粮碳水化合物。每吃16克粗粮可降低7%的总死亡率，以及5％的癌症死亡率。
Eating whole grains lowers the risk of death by 22 percent
CREDIT: ANDREW CROWLEY
A large bowl of porridge each day may protect against death
from cancer, the biggest ever analysis of the benefits of whole grains
has shown.
Oats have long been considered a super-food, staving off
illnesses like diabetes and heart disease.
But now a major review by Harvard University has found that
whole grains also seem to prevent early death and lower the chance of
dying from cancer.
A meta-analysis of 12 studies involving nearly 800,000 people
found that eating 70 grams of whole grains a day – the equivalent of a
large bowl of porridge – lowers the risk of all-cause death by 22
percent and death from cancer by 20 percent.
It also reduces the risk of dying from cardiovascular disease
by 20 percent.
Scientists believe that whole grains help lower cholesterol
and help regulate blood sugar, as well as keeping people full for
longer, meaning they don't snack on unhealthy foods. The same effect
could be gained eating bran, quinoa or a mix of grains.
Whole grains, where the bran and germ remain, contain 25
percent more protein than refined grains, such as those that make white
flour, pasta and white rice.
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.
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 which are linked to
cancer.
The new research suggests that if more people switched to
whole grains, thousands of lives could be saved each year. Cancer kills
around 160,000 people a year while coronary heart disease is responsible
for around 73,000 deaths in the UK each year.
Health experts said the study proved that whole grains were
essential for good health.
The researchers recommend that people choose foods that are
high in whole grain ingredients—such as bran, oatmeal, and quinoa—that
have at least 16 grams per serving, while reducing consumption of
unhealthy refined carbohydrates. Each 16 gram serving lowered the risk
of total death by seven percent, and cancer by 5 percent.(英文来源：每日电讯报)
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