用心多看几次
好好照顾自己
是给配偶 父母 子女
最大最珍贵的礼物

恢复四大功能，永远离开病苦 伊利沙伯医院临床肿瘤科唐志聪医生编写
癌症的病人，只要脾、肝、大肠、肾，四个功能恢复，就能永远离开癌症、糖尿病、心脏病、高血压。癌症不是单一的，要考虑整体。
如果癌症只是一个肿瘤就好办了，所以过去我们在医学上犯了一个很大的错误，就是只看到这个肿瘤，然后就想，我怎么把它杀掉，所以用手术把它割掉，用化疗去毒它，用放射线去照它、烧它，反正用各种方法把它杀掉就好，然后药越用越重，真的把它杀掉，癌细胞死了，人也死了。

脾一定要先恢复，每天三餐五谷杂粮一定要占总饮食的50％，一定要养成这个习惯。杂粮就是红豆、黄豆、绿豆、薏仁，这些都是杂粮类，莲子也很好，有了这个概念之后，脾好肝就好，脾在造血，一天有两个重要的时间，就是子时和午时，所以你该休息的时候一定要休息。

现在的人大部分都是肝不好，为什么不好？

晚睡、吃油炸的东西、坏脾气，这三个正是肝的三大克星。油包肝，你吃油的东西，油把整个肝包住，肝的功能完全丧失了，所以我们不要吃得太油。当我们身体感觉不适的时候，疾病在纠正人的过失，用身体的痛苦管教他，有痛苦的时候，代表我们要改变。
每天早上，你上厕所感觉很困难，这个表示什么？你身体纤维素摄取量完全不足，为什么美国得大肠癌比例那么高，中国大陆沿海地区得大肠癌的人那么多。中国的内地平常研究发现，根本没有肠癌，因为每天上厕所都很顺，一坐下去，噗隆，噗隆噗隆！每条都像香蕉，好漂亮！而且排列整齐。
如果你上厕所有困难，这表示什么？万病之源，都是从你的大肠不能正常排泄开始。
你如果大肠很好的时候，你早上应该不是自己醒过来，而是被大肠的蠕动叫醒，大肠蠕动在叫你了，为什么？因为5到7点就是大肠最活跃的时间，所以为什么我们告诉癌症病人一定要9点睡，因为你的大肠早上6点到7点的时候自然就会蠕动，叫你起床，蹲马桶了。

你一天要上几次厕所才够？
请记住：如果四、五天才上一次厕所，叫重度便秘；两三天上一次厕所，这个叫中度便秘；一天上一次厕所，叫轻度便秘。怎样才是最健康，最正常？就是每天吃几顿饭就上几次厕所，这个叫健康，而且每次坐下去，两三分钟就解决。食物进入体内12小时，没有排出去，就会形成毒素。因为毒素没有排出去，我们的大肠壁就会吸收这个毒素，吸收以后，透过静脉又送回肝脏去，糟糕了！造成肝亏损，这个问题就很严重了。肝不好跟大肠有直接关联，只要大肠一通顺，肝好了，免疫系统也跟着恢复，而且送到心脏的血都是干净的，所以什么病都不容易罹患。
当一个人感觉到每天很容易疲倦、很容易累，表示你的肝功能已经出现问题了，血已经没有办法回流到肝！你身体健康靠的是什么？
睡眠的时间，脾去收集血液，送到肝脏去解毒，解毒以后，干净的血液送到心脏去，心脏再送到全身，就能获得营养，就能获得健康。
很不幸的是，现代很多人脾已经先出现问题，脾本身就不收集血液。只有一个办法最养脾，五谷最养脾，可是现代身体为什么都这么差，身体这么多病？因为都不吃五谷杂粮，吃汉堡、炸鸡、牛排、薯条，又吃白米，所以你要吃上帝原始所创造的食物，一定要吃五谷杂粮，原始的杂粮，比如糙米。
【释放压力七大法】
压力处理得宜，会变成一种动力，产生生命的活力。压力如果一直持续增加，会使得肾上腺、荷尔蒙出现很大的问题，引发免疫系统方面的疾病，问题就非常严重了。
大部分的忧郁症都是有很大的压力突然来到，没有办法转化。我们所处的社会上，压力一定存在，不可能没有任何压力。我们活在这个世界周遭所有的人事物都会对我们产生影响，所以我们如何让它变成正面、积极的影响。而且使我们面临的压力都转化成生命的动力，就会越活越好。
压力来自于遇到很多的困难，所以我们要学习把困难改变。一讲困难，就真的很困难。遇到困难的时候，不要讲困难，要把困难讲成挑战，重要的是我们遇到的事情，做出什么反应。人生90％是决定于你所做出的反应，不是决定于你所遇到的事。成功的企业跟倒闭的企业，成功的人生跟失败的人生，他们所遇到的困难、挫折、挑战都差不多，差别在于如何做出回应而已。
跟压力关系最大的是癌症，得癌症前六个月，几乎都有重大的压力事件发生。癌症复发的，也都几乎在半年或一年之间有重大事件发生。压力最普遍的现象就是加重消化系统的疾病。压力一旦无法转换，会从生理表现出来，现代文明病绝对不是单一因素所造成，尤其不是病毒或细菌所造成。
糖尿病、心脏病、高血压、癌症、气喘、过敏，用药物控制是一点用都没有。因为它是综合性的并发症，它的引爆点就是压力。跟饮食习惯、生活习惯、生活环境息息相关。它是一个长久累积形成得病的体质，等到一个重要事件打击，终于生病。
当你感到压力来临的时候，要学会放松。我发现几个方法很有效，呼吸可以影响脑波的频率，脑波的频率可以影响心跳的速度，心跳的速度又可以影响肌肉松紧度。这种方式也治疗过口吃的病人。你也可以自己练习搓动双手，用这个方法很有效，可以帮助整个人的气血回流，体力和精力可以很快的充满。
第二个有效纾解压力的方法就是运动，让你整个人震动或舞动，很快就可以提振精神，最好有个规律性的运动，因为运动是纾解压力最好的方法。另外，每天赤脚在草地上走，就可以释放压力。
第三就是睡眠，睡眠是非常好的方法。但是，现代人普遍睡不好觉。睡眠质量越好，压力释放的速度越快。可是不要等全身非常累了再去睡，很容易睡不着；很累还睡不好，表示肝已经严重受损。

第四就是休息，休息和睡眠不同，休息是脱离原来的工作，转换一个场景。举例，吃饭的时候不要在原来的办公桌吃。不要到外面吃，浪费时间，而且外面很多都是癌症食品。尽量带便当，比较节省时间，吃完之后，留15分钟来做和上班无关的事。剩下来的时间做腹式呼吸，透过呼吸来放松。

第五是饮食，不要吃高压力的食物，有刺激性的食物都是高压力食物，越吃这些食物，会使交感神经亢进，有时会刺激身体所有的功能处于警戒状态。
什么是高压力食物？可乐、汽水、咖啡、茶、酒精、香烟、乳制品、肉制品，所有的肉，尤其是经过油处理的肉的压力是最大的。
什么食物会使心情愉快？ 圣经创世纪第1章29节：上帝说：「看哪，我将遍地上一切结种子的菜蔬，和一切树上结有壳的果子全赐给你们做食物了。」让心情愉快最重要的食物，蔬菜、水果、五谷杂粮。饮食中一个重要的东西可以减轻压力，就是水。喝水可以减轻压力，喝好水可以释放压力。
第六个释放压力的方法是晒太阳，圣经上常讲到，日光有治疗的功效。很多忧郁症患者都不爱晒太阳，平常多晒太阳，身体的抗体会增加。
此外，有一个很有趣的现象是，现代人不太爱喝水，但多数人却认为自己已经喝得够多了，原来是他们把咖啡、果汁和碳酸饮料等也算进去了。尤其咖啡和茶都有利尿作用，容易造成水分大量流失，所以喜欢喝咖啡、茶的人，喝水得比一般人还多才行。每一天把握三个时辰喝水，保证病痛至少好一半以上。一就是早上起床后喝 500cc，下午3点钟喝 500cc，晚上9点再喝 500cc。不要等到口渴才喝。

怎样才算睡眠足够？如何睡好眠？

1. 固定时间入眠
每晚大概约10时，最慢11时入睡，如此一来早上6时左右便会自然醒过来。早睡早起型的人，睡眠一般非常规律，有足够深沈睡眠的时间，让身体彻底休息。这是最标准又健康的一种生活型态。

2. 布置睡眠环境
人脑深处隐藏着一种形似豌豆状的巧妙腺体，称为「松果体」，它掌管人体的生理时钟。松果体在维持人类睡眠机能的正常运作中扮演着重要的角色，它会在适当的时候分泌出一种称为「褪黑激素」（Melatonin）的神秘贺尔蒙。褪黑激素分泌多的时候，自然我们就会想睡觉；而褪黑激素分泌少的时候，我们自然就会醒过来。松果体被喻为人体的「第三只眼睛」，原因是松果体含了与眼睛相似的色素细胞，对光具有同样的敏感度，它会根据接收到的光量多少，来决定褪黑激素的分泌量。当我们的眼睛感应不到光线的时候，便会传达命令到松果体分泌褪黑激素，让我们进入睡眠。所以如果非要点灯的话，位置最好在低于床的位置以下，避免眼睛接触到光线。

3. 运用腹式呼吸
一般我们呼吸是利用肺，它是浅、短的呼吸。而腹式呼吸则是深、沈的呼吸，例如吐纳功。吸气时，鼻子吸气嘴巴闭气，将腹部充满气，吐气时则相反，以嘴部吐气而不从鼻子吐气，气一定要吐到尽头。这样的呼吸法，不仅在运动时使用，在平时更可利用这样的方式吐纳。特别是有恐惧焦虑病症的患者。

4. 睡前2小时不饮食
饮食和睡眠的关系密切，有时候睡前喝过咖啡，于是眼睁睁坐到天亮；有时候吃得太饱的话，又会发恶梦；有时候空着肚子睡觉，整晚又会辗转难眠。最好在睡前2～3小时就完全停止一切饮食。
5. 保持愉快的心情
失眠的众多原因之中，以心理因素最是普遍。只要精神松弛下来，自然可以轻易入睡。因为紧张而无法入睡的人，通常都被「我为什么总是睡不着？」这念头所困扰。有些人一上床便不断强逼自己必须入睡，弄得精神非常紧张，如此当然不可能入睡了。

【培养健康的习惯】
流汗是排肺毒最好的方法，所以一定要想办法流汗，尤其是天气炎热的时候，因为天气炎热就是要让我们流汗。可是现代人一感觉到炎热就躲到房间，打开冷气，流汗的机会自然变少了，身体怎么会好？现在的人呼吸系统普遍不好，就是经常待在冷气房，流汗的机会减少了，肺毒不容易排出去。所以，千万不要排斥流汗，否则呼吸系统的毒排不出去，将造成身体的伤害。流汗以后一定要喝水，而且不要等到口渴再喝，想到就喝，养成喝水的习惯，坐下来就喝水，不断地上厕所，这样可以把肾脏刷洗干净。喝水很重要，尤其早上起床后，还没有刷牙前，先喝下500 -600c c，能让你整夜凝结的美好唾液，通过胃与肠道，把累积在大肠几十年的宿便排出来，感觉非常好！
要空腹吃水果！水果很快就会通过胃，经过小肠，大部分都在小肠吸收。如果我们饭后才吃水果，胃已经塞满东西，水果根本无法通过胃部，经过一段时间，水果就会酸掉、臭掉、腐化，于是引发许多消化系统的问题。所以一定要养成空腹

【健康的要件】
第一：正确的饮食医治身体的疾病。
第二：适当的运动。
第三：充足的睡眠，健康的根基在充足的睡眠。
第四：生活上的规律与节奏。
第五：接受阳光的能。
第六：新鲜的空气。
第七：无毒生命水。

By Dr. Mehmet Oz Thursday, June 02, 2011

At some level, I knew I was standing in the middle of New York City traffic, but my mind was in another dimension entirely. Reminders of your mortality will do that.

The day hadn’t started off so strangely and scarily, but it hadn’t started off to be much fun either. I was going to my doctor’s office for a colonoscopy, my second in nine months. Colonoscopies aren’t supposed to happen nine months apart, of course, unless the first one turns up something worrisome — and mine had. Back in August, my doctor discovered a suspicious polyp that needed to be removed. It turned out to be precancerous, and while a large majority of such growths do not eventually become cancer, colon cancer usually starts with just that sort of polyp. So did I have the 40-some years left to me that I had been more or less counting on — or just a year or two? You ask a lot of existential questions like that when you get the kind of news I had gotten. And you do a lot of hoping that when you return for a follow-up exam, all will be well — and the problem will simply go away.

Now I was going in for that follow-up. Surely I would get the all clear, and life would go back to being what it had been. I didn’t, and it didn’t. My doctor found another polyp, higher up in the colon — a more dangerous location.

I left the doctor’s office and stood out on the street wrestling with the news. Pedestrians bustled by — all of them, I felt, untroubled by the kinds of things I was feeling. But of course, I wasn’t alone. Indeed, I had something in common with millions of people across the U.S. I was a medical statistic, one of many, many patients who receive the kind of diagnosis I did every day of every year. The very fact that I was joining so large a population meant that this was by definition a routine story. But that’s the case only if the story isn’t about you.

When it is about you, your mind races. Am I at fault? Could I have done something differently? What do I tell my children and wife? What if I actually get cancer? Have I done everything I set out to do in life? I am a physician who gives advice for a living. I have spent much of my professional life extolling the value of healthy eating and regular exercise, and I practice both. So how in the world did this happen to me?

Part of the answer to that last question is luck of the draw. A healthy lifestyle can dramatically lower your risk of cancer, but it’s no guarantee of anything. But there was more at work too — at least in terms of how and when I learned of my condition. I take pride in being a good doctor and a good family man, but the fact is, I had been a pretty bad patient. Living my life on television, dispensing medical advice every day leaves me with a solemn obligation and moral imperative to be honest and to own up to mistakes — and I made some. They may not have been big, but they were more than enough to threaten my health, my future and the well-being of my family. The experience transformed me from Dr. Oz to just plain Mr. Oz, and it taught me a lot, both about myself and about my patients.

50 and Fabulous?
The story started about a year ago, when I celebrated my 50th birthday with a big bash attended by family and friends, many of them doctors. I bragged that I would commemorate my half-century mark by scheduling a colonoscopy, something I routinely counsel my patients and viewers to do — and something that I didn’t look forward to with any more enthusiasm than anyone else does. Making light of it by making an announcement of it helped ease the reality that I had crossed midlife’s threshold and somewhere out there a colonoscope was waiting for me.

Some guests suggested that the procedure be shown on my program, pointing out that viewers would be well served to see how easy this simple screening could be. I agreed, figuring that if I had to go through the prep and hassle, why not put it to good use? The gravity of the test was the last thing on my mind. Indeed, if I wanted to be truly honest with myself, I might not have scheduled it had I not been such a show-off at my birthday party.

But even though I did manage to make the appointment despite my belief that I had nothing at all to fear, I found a different way to act against my own interest beforehand. I knew full well that I wasn’t supposed to eat for at least 36 hours leading up to the test, but I nonetheless sneaked a few mouthfuls of lunch just 18 hours before. How could it hurt, especially for someone as healthy as me? I said nothing to my doctor about this and reported for my test the next day.

During a colonoscopy, many people are completely unconscious. Another option is twilight sleep, which eliminates pain while leaving the patient partly conscious. I chose that, and I also opted to watch on the monitor as Dr. Jon LaPook, my gastroenterologist and friend, conducted the test. It didn’t take long before he began grumbling about the inadequacy of my prep. My colon was littered with the lentils I had heedlessly eaten the day before. I had been a mediocre patient, the kind I lecture about — and to — in my practice and public life. As I lay on the gurney, a snapshot of thousands of conversations I had had in my office with patients on whom I was about to operate formed vividly in my mind. My emphasis in those situations is always pointed: I look them in the eye and tell them I need their help, that this is a combined effort and that we will get through this together but that we both have responsibilities. I always feel frustrated when my patients seem to think that precise medical instructions based on years of experience don’t apply to them. I was now that person.

LaPook scolded me for having disobeyed instructions, but he did so playfully; I was in a vulnerable enough position at that moment as it was. The banter ended fast, however, when he looked up from the monitor and announced that he had found a suspicious polyp that needed to be removed. I shifted my gaze to the screen, and there it was: a little teardrop of tissue attached to the colon wall. For a brief period, emotion superseded reason. The growth coming into focus indeed looked precancerous, but that was impossible! I have lived a pious life! I was feeling fear, yes, but also — irrationally — anger. LaPook coolly carved out the polyp and forwarded the specimen to pathology for rapid diagnosis. But it was a Friday — a Friday the 13th, as it happened — and there would be no results until Monday.

The Long Wait
The weekend was what you would imagine the weekend to have been — which is to say, lousy. All these years I have been telling people bad news, sad news, scary news. Now I was experiencing what they so often experienced. The very lonely terrain of awaiting diagnosis is bad enough. But as every parent or professional or employee knows, your responsibilities at home or at work don’t stop just because your mind is whirling with worry. The same is true when you’re a healer — when your pager continues to go off and the messages continue to come in and your patients expect, and deserve, your full attention. In the free moments I had that weekend, I went through my litany of medical options. Best-case scenario would be a hyperplastic polyp, which behaves like a skin tag and would never have hurt me. Worst case, I had cancer that had spread through the protective lining of the colon, and I would need surgery to remove my colon.

Monday morning at last arrived, and LaPook called and asked if I could come to his office. I immediately knew I could eliminate the best-case scenario. Doctors are taught to share good diagnoses over the phone but to deliver bad news in person, so as to offer better counsel. I sat attentively across from him as he told me that yes, my polyp was premalignant, the kind from which cancer arises to afflict 5% of Americans. The odds are higher if you have a relative with this cancer, if you are obese or if you smoke. I had none of these risk factors, nor do the majority of men and women diagnosed with an adenomatous polyp. This bears repeating, in case any of you believe you are even healthier than I thought I was. Most people with precancerous polyps have no risk factors. If I had not been showing off at my birthday party, I could have easily caught my problem too late and been facing major surgery and perhaps a colostomy, chemotherapy and even death.

I called my wife Lisa from LaPook’s office. She was very calm when I told her the news, but by the time I got home that evening, she already had a shopping cart’s worth of herbs and polyp-shrinking potions ready for me. We all cope in different ways. The tougher part was telling my children — not so much that I was sick, because I wasn’t, at least not yet — but that they were now at high risk for polyps and would need to start getting screened when they are at least 10 years younger than I was. I was advised by friends to do this while driving in the car, which is a brilliant insight since the activity allows everyone to process information without being forced to look at one another.

I have four children, ranging in age from 12 to 25, and we spoke when we were driving to the airport in Maine after the wedding of Daphne, our oldest. The kids asked the right questions and took their emotional cues from me. If I wasn’t panicking, they wouldn’t either.

I also felt a moral imperative to share this news with my viewers. My unlucky outcome offered a teachable moment to help our audience get screened themselves and potentially save some lives. So we got the word out and heard back about hundreds of early diagnoses that resulted from timely screening. I learned the most not from the people who got screened but from those who didn’t — or at least who put it off longer than was good for them.

For many of us, health is binary, sort of like being pregnant: we are as healthy as a bull or are about to be hospitalized. In medical school we are taught much about lifesaving interventions during crises but little about the broad societal screening that profoundly affects the likelihood of needing to face end-of-life decisions prematurely. After all, prevention is pretty boring to learn and does not pay well, especially when compared with specialties like mine (cardiac surgery). This colors the discussions we have with our patients. Every week in my clinical practice, I dutifully admonish people to get screened but often leave the details to them. Between selective hearing, human error and confusion, many mismanage the seemingly simple request, and the tests slip away in the sands of time. Accordingly, we devoted a lot of airtime to the idea that both doctors and patients need to change the way they do things.

Of course, throughout all of this, I still had one serious bit of unfinished business to handle. The lentils in my intestines at my initial colonoscopy had partly obstructed LaPook’s view, so he insisted on repeating the colonoscopy to look for potentially missed polyps. He gave me a three-month window, which is about standard in a case like this. Remarkably, I stalled. He called to remind me. I scheduled and then canceled. He sent periodic e-mails. I procrastinated. Once again, I was engaging in behaviors that had left me dumbfounded when my patients exhibited them. How could they be so casual with their health when there was real reason to worry about it?

Finally, after a full nine months, I came around. Once again, I found myself at home, reading the instructions for mixing the huge chemical cocktail that would wash out my intestines. This time around, I was taking this business seriously. As directed, I drank a big glass every 10 minutes without fail. I also took laxative pills and magnesium citrate and fasted for two days. I did not want a third look in my colon in one year. You could have eaten tapas off my colon lining. LaPook was thrilled. He had a great time looking around until he got to the most distant part of the colon, the most difficult section of the intestines to see and operate on.

Then, through the same anesthetic fog as before, I heard the same concerned voice I’d heard from him during the previous test. He had found another polyp, in a more hard-to-visualize location than the first one. He needed to excise the lesion deftly. Under the influence of the narcotics, I mumbled, "Good luck." Once the polyp was in the bucket, we repeated the same pathology exercise as the first time around and awaited the diagnosis. What kind of a reward was this for showing up dutifully for my test?

The best thing about a colonoscopy is that the test itself can be curative if the polyp is successfully removed before cancer pushes into the colon tissue. But if the tumor has spread into the wall of the intestine, my 10-year survival odds are about 72%. If any lymph node is involved, I am in the 50-50 club, and if the tumor has spread to another organ, I have less than a 5% chance of being alive in 10 years.

This second polyp, which worried me more than the first, turned out to be hyperplastic and not precancerous. This was good news, of course, but the fact that I had had a polyp at all did mean I would have to be vigilant for the rest of my life. I will probably be at little risk of dying from colon cancer — but only as long as I faithfully show up for periodic testing and continue to use a capable gastroenterologist who can meticulously do the procedure.

Getting Smart
Those colon-cancer numbers are likely to keep me on the straight and narrow from now on. But it was an awfully close call. Why did I almost blow it?

It was while I was sitting in my office’s waiting room before the second test, watching a half-dozen patients pacing back and forth thinking many of the same anxious thoughts I was thinking, that I finally had the epiphany. The reason so many otherwise rational people don’t screen themselves for disease is not that they don’t understand the risks — they do. And it’s not even that they believe they’re somehow immune from disease or death. We all grasp that in a primal way from the time we’re very small. But even as we age, death still seems somehow remote — something that will happen at some vaguely later time and that we’ll deal with it in some hard-to-fathom way. It’s that distance that helps us cope with the idea of our mortality.

What we can grasp much more clearly — and what we dread much more immediately — is the world-jolting way a bad medical diagnosis will affect us today. Our lives get complicated fast, and we are very uncomfortable being uncomfortable. We detest the passage into the unknown — that feeling of being out of control, victimized. Numbers like 75% or 6% or 50-50 are abstract and conceptual. The sickly, swoony feeling you get when your doctor says, "Come see me in my office," is something we can all imagine today. And so we avoid the test to avoid that experience — and that was precisely the choice I had made.

In hindsight, I recognize that the universe had to drill through three distinct layers of arrogance (or denial) as it changed my perspective on cancer and cancer screening. First, I was cavalier going into my initial screening. I was healthy, and I knew the statistics, and I figured the risks didn’t apply to me. Second, I felt that decades of research and experience that led to the prep-and-testing guidelines as we know them also didn’t apply to me. And last, I felt that the follow-up was somehow a formality and the risk still didn’t apply to me. The transformation from Dr. Oz to a modest, wiser Mr. Oz did not become complete until I was staring directly at a pathology report.

So am I satisfied with the results of my birthday-boy bravado? Well, I have learned to embrace the uncertainty and terror that we all experience as we confront threats to our health. I will perhaps fear bad news a little less and will thus show up for screenings more willingly in the future. I am surely pleased that what I learned will help me manage a disease risk that might otherwise have killed me. So, if a newly modest me can still be immodest enough to offer advice: Learn from my mistakes.

The goal, I now know better than I did before, is not to be the perfect patient but simply to be as good a patient as you can be. Many of you have not had any kind of cancer screening in a decade or more. Please know that it’s often not too late for a clean medical slate and that even if something is detected, it’s better to find it sooner rather than later. The fact that you have never had a screening or have failed to keep up with the appropriate schedule has no bearing on the karma of cancer, but it has an enormous bearing on the outcome.

Most important, my colonoscopy wasn’t entirely about me. It was about my wife and our children. It’s about our someday grandchildren. It’s about my childhood friends whose lives remain closely intertwined with mine. It’s about my colleagues and patients at the hospital who teach me as I learn from them. I need to be there for all these people I know and care about. I need to show up in my own life. And you need to show up in yours. Sometimes that requires courage — the courage to undergo a colonoscopy or Pap smear or mammogram or chest X-ray. It’s not easy, but it could save your life. And if it helps even a little, remember that I will be rooting for you.

以下是“健康食品热榜”的29个食品，这将使你对你的最大热量营养爆炸降压组成，以及减少您的如癌症，糖尿病和心脏病的致命疾病的风险。随着每介绍一个就如何纳入您的饮食这些权力食品的建议。如果你正在寻找更多的技巧上健康的生活，采取自定义您的个人医疗保险需要对你的健康和保健直接的方法。
水果

01。杏子
电源：β-胡萝卜素，这有助于防止自由基损伤，保护眼睛。身体也变成维生素A，这可能有助于防止某些癌症，特别是皮肤，β-胡萝卜素。一个杏有17卡路里，零脂肪，1克纤维。对他们的小吃干，或者如果你喜欢新鲜的，买的时候仍然坚定的，一旦软化，他们失去的养分。

02。鳄梨
电源：油酸，不饱和脂肪，有助于降低总胆固醇和高密度脂蛋白水平提高，再加上纤维良好的剂量。一个片有81卡路里，脂肪8克和3克的纤维。尝试代替蛋黄酱几片来装扮你的下一个汉堡包。

Proactol发粘结剂

03。山莓
电源：鞣花酸，这有助于失速癌症细胞的生长。这些浆果也挤满了维生素C，采用纤维，有助于预防高胆固醇和心脏疾病的高。一杯只有60卡路里，1克脂肪和8克纤维。顶普通低脂酸奶或燕麦片（另一高纤维食物）新鲜浆果。

05。哈密瓜
电源：维生素C（117mg在半年瓜，几乎两倍于建议的每日剂量）和β-胡萝卜素 – 两个，这有助于防止自由基破坏细胞功能强大的抗氧化剂。另外，有半个瓜853mg钾 – 几乎两倍，作为一个香蕉，这有助于降低血压多。半瓜有97卡路里，1克脂肪，2克纤维。切成方块，冻结，然后融合成一个冰冷的冰沙。

06。蔓越莓汁
电源：帮助争取通过防止有害细菌的生长膀胱感染。 A罩杯有144卡路里，脂肪和0 0克纤维。买百分之百浓缩果汁不添加糖和使用它来注册你的日常H20香料。

07。番茄
电源：番茄红素，类胡萝卜素的最强之一，作为一种抗氧化剂。研究表明，番茄可能削减一半的膀胱癌，胃癌和结肠癌的风险，如果每天食用。番茄有26卡路里，零脂肪和纤维1克。小雨用橄榄油鲜片，因为番茄红素是最好的吸收时，有点胖吃掉。

08。葡萄干
能力：这些小宝石的铁的重要来源，这有助于血液输送氧气和许多女性短的。一个半杯子218卡路里，零脂肪和3克的纤维。葡萄干撒在你的早晨燕麦或麦麸麦片 – 妇女，尤其是在月经考虑这一点。

09。无花果
能力：丰富的钾和纤维的良好来源，无花果还含有维生素B6，这是生产情绪提高血清素，降低胆固醇和防止水潴留。避孕药消耗维生素B6，所以如果你使用这种避孕方法时，请务必要在你的饮食额外B6的。一个图有37到48卡路里，零脂肪和2克纤维。 （曲奇爱好者 – 图酒吧大约有56卡路里，1克脂肪和纤维饼干，每1克）。新鲜的无花果美味焖旁的猪里脊肉和干燥品种成为一位伟大的便携式健身房小吃。

10。柠檬和酸橙
电源：柠檬烯，furocoumarins和维生素C，所有这些都有助于预防癌症。一个楔子有2个卡路里，零脂肪和零纤维。每买一少，挤在沙拉，鱼，豆类和蔬菜的味道脂肪。另见：益字节：柠檬和酸橙。
蔬菜

11。葱
电源：槲皮素是最强大的黄酮类化合物（天然植物抗氧化剂）之一。研究表明，它有助于预防癌症。阿杯（切碎）有61卡路里，零脂肪和3克的纤维。印章洋葱的最大植物营养素的推动作用，或者如果你不喜欢哭，烤一点点橄榄油，配上他们的大米或其他蔬菜。

12。朝鲜蓟
电源：这些看起来很奇怪的蔬菜中含有水飞蓟素，一种抗氧化剂，有助于预防皮肤癌，加上纤维，帮助控制胆固醇。一个中等朝鲜蓟有60卡路里，零脂肪和7克纤维。在沸水中蒸30至40分钟。挤柠檬汁在上面，然后采摘树叶了与你的手指，并使用了丰富的品尝你的牙齿刮皮肤。当你的心，你已经找到了最好的部分！

13。姜
能力：姜辣素可能有助于减少恶心，其他化合物可能有助于防止阻止炎症导致前列腺素偏头痛和关节痛。茶匙的新鲜gingerroot只有1卡路里，零脂肪和零纤维。皮尔艰难的棕色皮肤和篦成片或炒。

14。西兰花
电源：吲哚-3甲醇和萝卜硫素，它有助于防止乳腺癌。西兰花也有维生素C和β-胡萝卜素很多。一杯（切碎）有25卡路里，零脂肪和3克的纤维。不要过头西兰花 – 相反，微波或蒸汽轻轻地保存植物营养素。挤在一个灿烂的新鲜和口味上柠檬，增加营养物质和一些维生素C

15。菠菜
能力：叶黄素和玉米黄质，类胡萝卜素，可以帮助抵御黄斑变性，是老年人失明的主要原因。另外，研究表明这种青年绿色喷泉可能有助于逆转老化的迹象。一杯有7卡路里，零脂肪和纤维1克。添加到色拉或用少许橄榄油和大蒜爆香生叶。

16。白菜（白菜）
电源：Brassinin，一些研究表明，可能有助于预防乳腺癌肿瘤，加上吲哚和异硫氰酸酯，其中雌激素水平较低，使这种蔬菜对乳腺癌的双管武器。阿杯也将让您的钙158mg（百分之16的每日建议的要求），以帮助击败骨质疏松症。阿杯（熟）有20卡路里，零脂肪和3克的纤维。查找您杂货商的生产部分或它的亚洲市场。切片蔬菜和多汁的白茎，然后像炒菠菜或成炒菜食用前刚刚折腾。

17。壁球（胡桃，南瓜，橡果）
能力：冬瓜有大量的维生素C和β-胡萝卜素，这可能有助于防止子宫内膜癌。一杯（熟）有80卡路里，1克脂肪，6克纤维。削减一半，舀出的种子，软，然后用烘烤或微波肉桂灰尘。

18。西洋菜和芝麻菜
电源：苯乙基异硫氰酸盐，其中，随着β-胡萝卜素，维生素C和E，可能有助于保持在海湾癌细胞。一杯有大约4卡路里，零脂肪和纤维1克。不会做饭这些绿叶蔬菜，而是使用它们来装饰一个三明治或添加刺鼻，辣口味的沙拉。

19。大蒜
上之力：大蒜的辛辣，让味道还可以降低低密度脂蛋白（“坏”胆固醇），降低血压，甚至减少你的胃和结肠癌的风险含硫化合物。一个丁香有4个卡路里，零脂肪和零纤维。烤15至20分钟，至软，甜，而不是黄油面包蔓延整个头部。
谷物，豆类，乳制品及坚果

20。藜
能力：一个半杯煮熟的藜有5克蛋白质，比任何其他谷物，加上铁，核黄素，镁多。阿半杯有318卡路里，脂肪5克，5克纤维。添加到升压汤的一种蛋白质。先洗净，否则它会苦味。

21。小麦胚芽
电源：一汤匙为您提供有关您的每日7镁，这有助于防止肌肉痉挛百分之它也是维生素E的一汤匙的良好来源有27卡路里，1克脂肪和纤维1克。洒在酸奶，水果或谷物一些。

22。扁豆
电源：异黄酮，这可能会抑制雌激素促进乳房癌，再加上心脏健康纤维和令人印象深刻，每半杯9克蛋白质。一个半杯（熟）有115卡路里，零脂肪和8克纤维。异黄酮托起通过加工，所以买扁豆罐头，干或汤了。带他们去工作，你会有一种蛋白质午餐。

23。花生米
能力：研究表明，花生或（包含多为不饱和“好”脂肪）等坚果能降低心脏疾病的百分之二十以上的风险。一盎司有166卡路里，脂肪14克和2克纤维。保持一种蛋白质包装后锻炼小吃或下午接我能满足你，直到吃晚饭，或成炒剁数为泰国口音，在你的公文包，运动包或钱包包。另见：螺母案例

24。斑豆
电源：一个半杯已超过每日所需的25叶酸，有助于预防心脏疾病和降低出生缺陷的风险百分比。一个半杯（罐头）有103卡路里，1克脂肪，6克纤维。排水沟的可干净，并扔进锅的素食辣椒。

25。酸奶
电源：细菌在活跃文化的酸奶可以防止酵母感染;钙强化骨骼。一个杯子155卡路里，脂肪4克，0克纤维。一种获取纯在自己的水果和组合，以保持热量和降低血糖。如果你是乳糖不耐症，再也不怕 – 酸奶不应该打扰你的肚子。

26。脱脂牛奶
电源：核黄素（又称维生素B2）是重要的促进良好视力及随着维生素A可以帮助改善湿疹和过敏。此外，您得到的钙和维生素D了。一杯有86卡路里，零脂肪和零纤维。如果你习惯高脂肪牛奶，不要冷火鸡，而是将两者搅和在一起在第一。信托这样一个事实：在一个星期或两个你不会错过它！
海鲜

27。贝类（蛤蜊，贻贝）
电源：维生素B12对神经和大脑功能的支持，加上铁，难以得到像镁，钾矿物质。三盎司拥有126至146卡路里，脂肪2〜4 0克纤维。试试番茄的碗（低脂肪）曼哈顿蛤蜊浓汤。

28。三文鱼
能力：冷水像鲑鱼，鲭鱼和金枪鱼鱼肉中含有Ω- 3脂肪酸的最佳来源，有助于减少心脏疾病的风险。一个3盎司部分（熟）有127卡路里，脂肪4 0克纤维。刷片与姜酱油调味和烧烤或烤片，直到鱼很容易用叉子。

29。蟹
该权力：维生素B12和免疫力的提高锌的重要来源。一个3盎司的部分有84卡路里，脂肪1，0克纤维。的“螃蟹”的寿司通常由鱼罐头，而不是购买它，使你自己的螃蟹蛋糕。另见：鱼，海鲜食谱

The 29 Healthiest Foods on the Planet

The following is a “healthy food hot list” consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk for deadly illnesses like cancer, diabetes and heart disease. Along with each description is a suggestion as to how to incorporate these power-foods into your diet. If you’re searching for more tips on healthier living, take a direct approach to your health and wellness by customizing your individual health insurance needs.
Fruits

01. Apricots
The Power:  Beta-carotene, which helps prevent free-radical damage and protect the eyes. The body also turns beta-carotene into vitamin A, which may help ward off some cancers, especially of the skin. One apricot has 17 calories, 0 fat, 1 gram of fiber. Snacks on them dried, or if you prefer fresh, buy when still firm; once they soften, they lose nutrients.

02. Avocados
The Power:  Oleic acid, an unsaturated fat that helps lower overall cholesterol and raise levels of HDL, plus a good dose of fiber. One slice has 81 calories, 8 grams of fat and 3 grams of fiber. Try a few slices instead of mayonnaise to dress up your next burger.

Proactol Fat Binder

03. Raspberries
The Power:  Ellagic acid, which helps stall cancer-cell growth. These berries are also packed with vitamin C and are high in fiber, which helps prevent high cholesterol and heart disease. A cup has only 60 calories, 1 gram of fat and 8 grams of fiber. Top plain low-fat yogurt or oatmeal (another high fiber food) with fresh berries.

05. Cantaloupe
The Power:  Vitamin C (117mg in half a melon, almost twice the recommended daily dose) and beta-carotene – both powerful antioxidants that help protect cells from free-radical damage. Plus, half a melon has 853mg of potassium – almost twice as much as a banana, which helps lower blood pressure. Half a melon has 97 calories, 1 gram of fat and 2 grams of fiber. Cut into cubes and freeze, then blend into an icy smoothie.

06. Cranberry Juice
The Power:  Helps fight bladder infections by preventing harmful bacteria from growing. A cup has 144 calories, 0 grams of fat and 0 fiber. Buy 100 percent juice concentrate and use it to spice up your daily H20 without adding sugar.

07. Tomato
The Power:  Lycopene, one of the strongest carotenoids, acts as an antioxidant. Research shows that tomatoes may cut the risk of bladder, stomach and colon cancers in half if eaten daily. A tomato has 26 calories, 0 fat and 1 gram of fiber. Drizzle fresh slices with olive oil, because lycopene is best absorbed when eaten with a little fat.

08. Raisins
The Power:  These little gems are a great source of iron, which helps the blood transport oxygen and which many women are short on. A half-cup has 218 calories, 0 fat and 3 grams of fiber. Sprinkle raisins on your morning oatmeal or bran cereal – women, consider this especially during your period.

09. Figs
The Power:  A good source of potassium and fiber, figs also contain vitamin B6, which is responsible for producing mood-boosting serotonin, lowering cholesterol and preventing water retention. The Pill depletes B6, so if you use this method of birth control, make sure to get extra B6 in your diet. One fig has 37 to 48 calories, 0 fat and 2 grams of fiber. (Cookie lovers – fig bars have around 56 calories, 1 gram of fat and 1 gram of fiber per cookie). Fresh figs are delicious simmered alongside a pork tenderloin and the dried variety make a great portable gym snack.

10. Lemons and Limes
The Power:  Limonene, furocoumarins and vitamin C, all of which help prevent cancer. A wedge has 2 calories, 0 fat and 0 fiber. Buy a few of each and squeeze over salads, fish, beans and vegetables for fat free flavor. See also: Beneficial Bytes: Lemons and Limes.
Vegetables

11. Onions
The Power:  Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phytonutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

12. Artichokes
The Power:  These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

13. Ginger
The Power:  Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

14. Broccoli
The Power:  Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don’t overcook broccoli – instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

15. Spinach
The Power:  Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or saute with a little olive oil and garlic.

16. Bok Choy (Chinese cabbage)
The Power:  Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer’s produce section or an Asian market. Slice the greens and juicy white stalks, then saute like spinach or toss into a stir-fry just before serving.

17. Squash (Butternut, Pumpkin, Acorn)
The Power:  Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

18. Watercress and Arugula
The Power:  Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

19. Garlic
The Power:  The sulfur compounds that give garlic its pungent flavor can also lower LDL (“bad”) cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.
Grains, Beans, Dairy and Nuts

20. Quinoa
The Power:  A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams of fat and 5 grams of fiber. Add to soup for a protein boost. Rinse first, or it will taste bitter.

21. Wheat Germ
The Power:  A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps; it is also a good source of vitamin E. One tablespoon has 27 calories, 1 gram of fat and 1 gram of fiber. Sprinkle some over yogurt, fruit or cereal.

22. Lentils
The Power:  Isoflavones, which may inhibit estrogen-promoted breast cancers, plus fiber for heart health and an impressive 9 grams of protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones hold up through processing, so buy lentils canned, dried or already in soup. Take them to work, and you will have a protein packed lunch.

23. Peanuts
The Power:  Studies show that peanuts or other nuts (which contain mostly unsaturated “good” fat) can lower your heart-disease risk by over 20 percent. One ounce has 166 calories, 14 grams of fat and 2 grams of fiber. Keep a packet in your briefcase, gym bag or purse for a protein-packed post-workout nosh or an afternoon pick me up that will satisfy you until supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

24. Pinto Beans
The Power:  A half cup has more than 25 percent of your daily requirement of folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram of fat and 6 grams of fiber. Drain a can, rinse and toss into a pot of vegetarian chili.

25. Yogurt
The Power:  Bacteria in active-culture yogurt helps prevent yeast infections; calcium strengthens bones. A cup has 155 calories, 4 grams of fat, 0 grams of fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose intolerant, never fear — yogurt should not bother your tummy.

26. Skim Milk
The Power:  Riboflavin (a.k.a. vitamin B2) is important for good vision and along with vitamin A might help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you are used to high fat milk, don’t go cold turkey; instead, mix the two together at first. Trust this fact: In a week or two you won’t miss it!
Seafood

27. Shellfish (Clams, Mussels)
The Power:  Vitamin B12 to support nerve and brain function, plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.

28. Salmon
The Power:  Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.

29. Crab
The Power:  A great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The “crab” in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes