南瓜種子的十大健康益處
Many
people link pumpkin with Thanksgiving or Halloween, often ignoring the
year-round benefits of this healthy food, particularly the seeds, also known as
pepitas.
With a
remarkable assortment of health-enhancing nutrients, pumpkin seeds are fast
becoming a popular snack among health-conscious people.
Pumpkin
seeds are high in manganese, magnesium, phosphorous, copper, zinc, iron,
tryptophan and protein. They are a good source of vitamins E, K, C and many B
vitamins.
They are
also rich in good quality protein and essential fatty acids. In addition,
phenolic and free radical-scavenging antioxidants are present in various forms.
Best of
all, pumpkin seeds are readily available year-round, are highly portable and
require no refrigeration.They make an excellent and quick snack to have on hand
whether you are at home, the office or on a vacation.
The
seeds have a sweet, creamy, nutty flavor and are enjoyed in deserts, as a snack
and in savory dishes. You can add the seeds to sautéed vegetables and sprinkle
them on salads, soups and smoothies. In addition, you can use pumpkin seeds in
your baking.
health
benefits of pumpkin seeds
1. Lowers Bad Cholesterol Level
Here are
the top 10 health benefits of pumpkin seeds.
1.
Lowers Bad Cholesterol Level
Regular
consumption of pumpkin seeds can help lower the level of low-density
lipoproteins (LDL or ‘bad’ cholesterol) in the body.
In a
2012 study published in the African Journal of Traditional, Complementary and
Alternative Medicines, researchers found that rats induced with atherosclerosis
and supplemented with pumpkin seeds showed a significant increase in protective
high-density lipoproteins (HDL or ‘good’ cholesterol) as well as a decrease in
LDL cholesterol.
The
phytosterols in pumpkin seeds help lower LDL levels, in turn preventing blood
clots and atherosclerosis.
Moreover,
these seeds are rich in monounsaturated fatty acids like oleic acid that help
lower LDL and increase HDL in the blood.
Eat 2 to
4 tablespoons of dry roasted pumpkin seeds daily to help lower your LDL. Make
sure to eat the seeds without adding any extra salt.
2. Controls Blood Sugar
According
to a 2010 study published in the Journal of Diabetes and its Complications,
pumpkins seeds can have a positive impact on diabetes.
This
study suggests that pumpkin seeds help improve insulin regulation and prevent
diabetic complications by decreasing oxidative stress.
In
addition, phytochemical compounds in pumpkin seed oil help prevent diabetic
nephropathy (diabetic kidney disease).
Diabetic
people can consider pumpkin seeds as a healthy snack. Eat up to 2 tablespoons
of roasted pumpkin seeds a day.
3. Fights Anxiety
A 2007
study published in the Canadian Journal of Physiology and Pharmacology showed
that tryptophan, an amino acid found in pumpkin seeds, helps alleviate anxiety.
The
brain uses tryptophan to make serotonin, a neurotransmitter that makes you feel
happy and at ease. When the body has less tryptophan, it can lead to anxiety,
depression and other mood irregularities.
In
addition, the B vitamins and omega-3 fatty acids in pumpkin seeds help the
nervous system work more efficiently, reduce anxiety and calm the nervous
system.
When you
feel wired or stressed after a long day, eat some roasted pumpkin seeds to help
calm you down.
4. Relieves Arthritis Inflammation
Pumpkin
seeds and their oil exhibit anti-inflammatory effects and hence are very
helpful in treating arthritis, especially osteoarthritis and rheumatoid
arthritis. Their anti-inflammatory and pain-suppressing properties can
alleviate pain and inflammation in the joints.
In a
1995 study published in the journal Pharmacology Research, pumpkin seed oil was
found to be as effective as the anti-inflammatory drug indomethacin in treating
arthritis in rats induced with arthritis, but without the side effects.
To
reduce inflammation related to arthritis, massage the affected area with
pumpkin seed oil twice daily for 10 minutes. In addition, include pumpkin seeds
in your diet.
5. Improves Bladder and Prostate Health
Pumpkin
seeds support bladder function and combat symptoms associated with an
overactive bladder. They can also help treat an enlarged prostate, known as
benign prostatic hyperplasia (BPH). The compounds known as phytosterols found
in pumpkin seeds help shrink an enlarged prostate.
Moreover,
the high zinc content supports prostate health, helps improve urinary flow and
reduces nighttime urinary frequency.
For
treating BPH, eat a handful of roasted pumpkin seeds daily.
6. Protects Bones
Pumpkin
seeds are a rich source of magnesium, which is essential for improving bone
health and preventing osteoporosis.
A 2005
study published in the Journal of the American Geriatrics Society found a
strong connection between high magnesium intake and higher bone mineral density.
In
addition, pumpkin seeds are rich in phosphorous and zinc, which are natural
protectors against osteoporosis. These minerals also reduce the risk of bone
fractures.
Eating ¼
cup of pumpkin seeds daily can reduce bone weakness and osteoporosis symptoms.
7. Improves Heart Health
pumpkin
seeds for heart
Pumpkin
seeds contain magnesium, which helps in many important heart functions,
including the pumping action of your heart and relaxation of the blood vessels.
Moreover,
this mineral helps control high blood pressure and plays a key role in
preventing sudden cardiac arrest, heart attacks and strokes.
The high
copper in pumpkin seeds helps increase the body’s red blood cell count and
improves the flow of oxygenated blood through the vessels.
This in
turn improves heart functioning. In addition, the healthy fats, antioxidants
and fiber in pumpkin seeds are good for heart health.
Include
pumpkin seeds in your diet to reduce the risk of heart disease and strokes.
8. Prevents Intestinal Worms
fights
intestinal worms
Pumpkin
seeds have antiparasitic properties that help eliminate tapeworms, pinworms and
other dangerous parasites in the intestines. The exact mechanism by which
pumpkin seeds do this is somewhat unclear. However, the result is definitely
positive.
It is
believed that the seeds do not actually kill the worms but paralyze them, thus
preventing them from holding on to the intestinal walls during a bowel
movement.
Chew
pumpkin seeds on an empty stomach daily for a few weeks to get rid of
intestinal worms. Make sure to drink plenty of water as well to help expel the
worms.
9. Regulates Sleep
sleep
Pumpkin
seeds contain a high amount of tryptophan, an amino acid that the body converts
into serotonin and then into melatonin.
Both
serotonin and melatonin help promote a restful night’s sleep. In addition, the
zinc in pumpkin seeds assists the brain in converting tryptophan into
serotonin.
To
promote sleep, mix 1 tablespoon of pumpkin seed powder in a glass of warm milk
and drink it at least 1 hour before bedtime.
10. Boosts Immune System
immunity
boost
Rich in
zinc, pumpkin seeds help boost your immune system. Moreover, zinc deficiency is
associated with increased susceptibility to colds and flus, chronic fatigue,
weakness, acne and many other health problems.
In
addition, pumpkin seeds contain a wide variety of antioxidants that are
essential for a healthy, disease-free body. These seeds also contain selenium,
which helps prevent free radical damage and promotes quick recovery.
Start
your day with a healthy smoothie topped with ground pumpkin seeds to keep your
immune system strong, improve your metabolism and increase your energy level.
Note:
As
pumpkin seeds contain are high in calories, eat them in moderation to prevent
weight gain. A handful of pumpkin seeds daily are enough.
To
preserve the healthy nutrients present in the seeds, eat them raw.
It is
best to purchase organic raw pumpkin seeds or pumpkin seed powder.
Resources:
血糖控制的標準
通常糖尿病的病史越長、血壓越高時，患者對血糖的控制能力也會越差，嚴重甚至會提高腎臟病變的機率
為了幫助糖友們確實的控管血糖
阿諾牛整理了「正確控糖」的檢測範圍
請大家務必遵照下方指示，調整出最適合自己的控糖方式吧！
阿諾牛整理了「正確控糖」的檢測範圍
請大家務必遵照下方指示，調整出最適合自己的控糖方式吧！
＊檢查項目如下＊
💡糖化血色素(%) →小於7
💡血壓(mmHg) →小於140/90
💡三酸甘油脂(mg/dL) →小於150
💡餐後1~2小時血糖(mg/dL) →小於160
💡空腹(餐前)血糖(mg/dL) →AC：80-130
💡低密度脂蛋白膽固醇(mg/dL) →小於100
💡高密度脂蛋白膽固醇(mg/dL) →男性大於40；女性大於50
💡血壓(mmHg) →小於140/90
💡三酸甘油脂(mg/dL) →小於150
💡餐後1~2小時血糖(mg/dL) →小於160
💡空腹(餐前)血糖(mg/dL) →AC：80-130
💡低密度脂蛋白膽固醇(mg/dL) →小於100
💡高密度脂蛋白膽固醇(mg/dL) →男性大於40；女性大於50
資料來源：糖尿病對話網DAWN
【乜嘢方法檢查前列腺癌？】
如果男士察覺到有任何疑似前列腺癌嘅徵狀，就一定要盡快求診。醫生會通過各種檢驗，包括小便測試、血液測試，後者主要係檢驗前列腺特異抗原（PSA）指數，如果發現PSA指數上升，醫生就會再利用超聲波，為患者做個前列腺抽取活組織檢查，再將樣本進行化驗，以便確診係咪前列腺癌。
一旦確診，醫生會根據患者病情，建議適合嘅影像學檢查，例如係磁力共振掃描（MRI），以便更加準確地確定腫瘤嘅情況，安排合適嘅治療方案。
【知唔知點樣延緩前列腺癌擴散？】
前列腺癌一旦轉移，影響嘅部位就唔局限於前列腺，而有機會係身體各個不同部位，影響生活質素之餘，仲可能危及性命。不過而家有好消息要話俾大家知，就係目前已經有針對「非轉移性去勢治療無效前列腺癌」嘅全新治療，可以延緩擴散！
由於呢類患者未擴散，所以醫生唔會採用化療，但及時加用新一代荷爾蒙藥物阿帕魯胺、恩雜魯胺，就證實可以延遲腫瘤轉移嘅時間，提升存活期，成為患者新希望！
日本研究：定期食用蘑菇降低患前列腺癌的風險。
前列腺癌是現時香港最常見的五大癌症之一。一項新研究發現，定期食用蘑菇可能對前列腺有保護作用。研究團隊是來自日本東北大學，專門研究了蘑菇的防癌作用。蘑菇具獨特功效，古今中外的人類都有食用蘑菇的習慣，特別在亞洲地區如中國、日本被廣泛食用。不少研究都分析了蘑菇在癌症等各種疾病中的潛在影響。
日本東北大學醫學研究科助理教授、研究作者Shu Zhang指，蘑菇作為常規飲食對患前列腺癌風險存在影響。研究期從1990年至2014年，對象是日本36,000多名男性收。結果顯示每週只吃1或2次蘑菇的參與者，其患前列腺癌的風險降低了8％；每週食用蘑菇3次或以上的男性患這種疾病的風險降低了17％。該研究考慮了其他潛在影響因素，例如生活方式和吸煙狀況，以及病史和教育水平。研究人員發現，不管男士吃了多少肉類、奶製品、水果或蔬菜，常吃蘑菇的參與者，尤其是50歲以上的男性，患前列腺癌的風險顯著降低。
Shu Zhang指：「蘑菇是維他命、礦物質和抗氧化劑的良好來源，尤其是麥角硫因（L-ergothioneine），可減輕氧化應激、飲食和生活方式不當所致的細胞失衡，導致慢性疾病的慢性炎症如癌症。」研究結果表明，蘑菇可能對人類產生有益的健康影響。Shu Zhang提醒，需要進一步的研究來證實人類和蘑菇攝取的更多信息。
Text by Medical Inspire
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