健康長壽的秘訣？

Starting the day with a bowl of cereal or porridge could add years to your life, scientists claim.

科學家稱，以一碗麥片粥開始一天的生活能夠延長壽命。

A diet high in whole grains and cereal fibres reduces the risk of premature death from chronic diseases including cancer, heart disease, respiratory disease and diabetes.

富含全穀物或穀類纖維的飲食能夠降低癌症，心臟病，呼吸道疾病和糖尿病等慢性疾病造成過早死亡的風險。

Whole grains are the entire seed of a plant used for food and contain the germ, bran and endospore, such as wheat, oat and quinoa.

全谷指的是用作食物的整個植物種子，包括胚芽，麩皮和芽孢在內。比如小麥，燕麥和藜麥。

They are rich sources of dietary fibre and other nutrients such as minerals and antioxidants.

它們富含膳食纖維和其他營養成分，比如礦物質和抗氧化劑。

The Harvard Public School of Health research found eating an average of 34g (1.2 ounces) of whole grains a day was associated with a 17 per cent reduced risk of premature death.

哈佛公共衛生學院研究發現，平均每天食用34克（1.2盎司）全谷可以使過早死亡的風險降低17%。

This was compared with those consuming an average of 3.98g (0.13 ounces).

這是與平均每天食用3.98克（0.13盎司）全穀物食品的人對比的數字。

Even when taking into account factors such as health, physical activity and obesity the reduction remained the same.

即使考慮到健康，體育運動和肥胖等因素在內，結果還是相同的。

The researchers also assessed the risk of getting various conditions.

研究人員還評估了其他各種疾病的風險。

A diet high in whole grains was associated with an 11 per cent reduced risk of death from respiratory disease, and a 48 per cent reduction in the risk of diabetes.

富含全穀物的飲食能夠使死於呼吸道疾病的風險降低11%，死於糖尿病的風險降低48%。

Meanwhile, a high consumption of cereal fibres had a 15 per cent and 34 per cent reduced risk of death from cancer and diabetes.

與此同時，大量攝入穀類纖維可以分別降低15%和34%因癌症和糖尿病而造成的死亡風險。

The findings, published in the journal BMC Medicine, suggest that the cereal fibre component of whole grains accounts for the actions of the whole grains, and that cereal fibre-rich whole grain foods may have health benefits.

發表在BMC Medicine期刊上的研究結果表明，全谷中的穀類纖維成分在全谷的健康功效中發揮主要作用，富含穀類纖維的全穀食品或許具有健康功效。

But because it was an observational study, researchers could not confirm that whole grains and fibre are causing this reduced risk.

但是，由於這只是一項觀察性研究，研究人員不能確認全穀物和穀類纖維與死亡風險降低之間存在因果關係。

However they believe cereal fibre may have protective effects thanks to multiple protective properties such as anti-inflammation.

然而，他們相信，由於消炎等多重防護特性的存在，穀類纖維可能有預防功效。

Associate Professor of Nutrition, Dr Lu Qi, said: "Our study indicates that intake of whole grains and cereal fibre may reduce the risk of all-cause mortality and death from chronic diseases such as cancer, heart disease, diabetes, and respiratory disease."

營養學副教授Lu Qi博士表示：「我們的研究表明，攝入全谷和穀類纖維可以降低所有原因的死亡率，並降低死於慢性疾病的風險，比如癌症，心臟病，糖尿病和呼吸道疾病。」

The study involved an analysis of the the results of the NIH-AARP Diet and Health Study.

該研究還對NIH-AARP飲食與健康研究的結果進行了分析。

This involved 500,000 members of AARP - a membership organisation of people aged over 50 from California, Florida, Louisiana, New Jersey, North Carolina and Pennsylvania, and the metropolitan areas of Georgia and Detroit.

該研究涵蓋了50萬名AARP飲食與健康研究組織50歲以上的會員——他們來自加利福尼亞州，佛羅里達州，路易斯安那州，新澤西州，北卡羅來納州，賓夕法尼亞州，喬治亞州和底特律地區。

In 1993, volunteers were sent a questionnaire to gather information on their health and diet - based on frequency of intake for various food types including portion size.

1993年，研究人員向志願者們分發了調查問卷，收集關於健康和飲食的信息，調查內容包括攝入食物頻率、種類和份量。

Those who indicated in their initial questionnaires that they had cancer, heart disease, stroke, diabetes or end-stage renal disease were excluded from the study.

最初的調查問卷中表明患有癌症，心臟病，中風，糖尿病和晚期腎病的志願者被排除在研究之外。

This meant a total of 367,442 participants were included in this particular research and were followed for an average of 14 years.

也就是說共有367,442人參加了這項特別的研究，平均研究周期長達14年。

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