想要躲過中年發福的魔咒，並不是絕無可能的。新研究發現，只要多吃全穀物食品，多吃堅果、雞肉、海鮮和酸奶，就可以幫助你在中年保持身材，還能降低你的血糖和血壓水平。
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Eating porridge in later life can help you avoid the dreaded middle-aged spread， according to a new study。 Researchers from Tufts University in Boston monitored 3，000 people in their mid-50s and found that those who ate three servings of wholegrains a day had waist sizes two inches less than those who didn‘t consume the same amount， as well as lower blood pressure and lower blood sugar levels。
新研究指出，人到中年多喝粥可以防止發福。美國波斯頓塔夫茨大學的研究人員監控了3000名55歲左右的中年人發現，那些每天吃三份全穀物食品的人腰圍比其他人小兩英寸（約5釐米），而且血壓和血糖水平也更低。
The US researchers believe the wholegrains found in oats， as well as brown bread and brown rice， are the key to midlife weight loss。
美國研究人員認為，燕麥片、黑麵包、糙米這些全穀物食品對於防止中年發福很關鍵。
“Our findings suggest that eating wholegrain foods as part of a healthy diet delivers health benefits beyond just helping us lose or maintain weight as we age，” says Nicola McKeown， one of the study’s authors。
研究報告的作者之一尼古拉·麥基翁稱：“我們的研究結果顯示，吃全穀物食品不光能幫我們在中年時期保持身材或減肥，對健康還有其他益處。”
”In fact， the data suggests that people who eat more wholegrains are better able to maintain their blood sugar and blood pressure over time。 Managing these risk factors as we age may help to protect against heart disease。”
“事實上，資料顯示，多吃全穀物食品的人長期來看血糖和血壓水平更穩定。上了年紀後控制住這些風險因素有助於防止心臟病發作。”
Caleigh Sawicki of Tufts University says： “There are several reasons that wholegrains may work to help people maintain waist size and reduce increases in the other risk factors。 The presence of dietary fibre in wholegrains can have a satiating effect， and the magnesium， potassium and antioxidants may contribute to lowering blood pressure。
塔夫茨大學的凱莉·薩威基表示：“全穀物食品有助於人們保持身材和防範風險因素可能有以下幾個原因。全穀物食品所含的膳食纖維可以產生飽腹感，而全穀物食品所含的鎂、鉀和抗氧化物可能有助於降低血壓。”
“Soluble fibre in particular may have a beneficial effect on post-meal blood sugar spikes。”
“其中，可溶性膳食纖維尤其有助於防止飯後血糖飆升。”
The study’s authors also found that nuts， chicken， seafood and yoghurt are among the foods you should be eating to avoid putting on weight as you age。
該研究的作者還發現，堅果、雞肉、海鮮和酸奶也可以防止人們中年發福。
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The researchers examined the diets of 120，000 men and women in the US over 16 years。 They found that those with diets that were high in red meat， white bread， potatoes and sweets were associated with more weight gain， while nuts， skinless chicken， seafood and yoghurt can all help people lose weight as they get older。
研究人員在16年間調查了美國12萬男性和女性的膳食情況。他們發現，富含紅肉、白麵包、土豆和甜食的膳食與體重增加有關，而堅果、去皮雞肉、海鮮和酸奶則都可以幫助中年人減肥。
The study also looked at whether eating certain foods as part of the same meal contributed to people‘s weight。
研究還觀察了某些同時攝入的食物是否和人們的體重增減有關。
Eating foods linked with weight gain， such as red meat， with vegetables mitigated the weight gain。
研究人員發現，在吃紅肉等與增重有關的食物時，如果和蔬菜一起吃，體重就不會增加那麼多。
Although dairy products such as cheese and milk didn’t contribute to weight gain or loss themselves， when they were served with foods high in starches and sugar they were linked to weight gain。
研究人員還發現，儘管乳酪和牛奶等乳製品本身與體重增減無關，但是如果吃乳製品的同時吃富含澱粉和糖的食物就會導致人們發胖。
英文來源：每日電訊報
翻譯&編輯：丹妮
