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昨天清早我就从床上爬起来,匆匆开车赶往我校附属医院做一年一度的体检。本来今年我只打算验血和做B超两项,但做B超要排队,就加做了心电图,顺便测了测血压。做心电图的医生年龄跟我差不多,做完检查后大赞我的心电图很好,令我大喜。血压的测定结果是88-128,属于正常范围。轮到我做B超时,特意提醒医生重点看看我有没有脂肪肝,结果还像去年一样,没有!现在血检结果还没出来,估计也不会有“三高”。
为什么我从过去“三高”临界及轻微脂肪肝能转为正常?我既没有坚持运动健身,每天还是伏案办公,唯一的改变是饮食。前几年我是隔三差五地喝一小杯掺水白酒,后来改喝红葡萄酒(13度)和白兰地(35度)。最大的改变是经常吃生大蒜,我的公文包里就常备大蒜头,以便在外就餐也能吃上两三瓣。最近又常不规则断食,且注意多素少荤。称称体重始终保持在70公斤以内,看看腹部也是平平的,身体总的感觉是精神焕发,充满活力!
看来吃素、吃大蒜、喝低度酒可能是改善我健康状况的综合因素。不过,我还没有深究是否坚持其中任一项都能让人保持健康。从有关百岁老人长寿原因的报道来看,前不久看到有每天喝6两白酒的长寿老太的报道,最近又看到常吃大蒜白发转黑的长寿老头的新闻。虽然这些报道都不是严格的科学论文,但本人还是相信确有其事。为什么?因为这些事实都印证了我的“肠菌总量过大导致炎症性疾病”的假说,白酒和大蒜就能有效降低肠菌总量,但却不会破坏肠菌生态。
另外,现在已有许多严格的实验证明,少量硫化氢可以发挥一氧化氮相似的作用,如通血管、减肥、抗癌、延寿等,而大蒜恰恰能在肠道释放少量硫化氢。大蒜中含有多种硫化物,如蒜氨酸(alliin)、阿胶烯(ajoene)、二烯丙基多硫酸酯、乙烯基二硫杂苯类、S-烯丙基半胱氨酸等,它们可在谷胱甘肽的还原作用下生成硫化氢。
蒜氨酸
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蒜素
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硫化氢
吃生大蒜为什么会让人全身散发臭味呢?原来,完整大蒜瓣中的蒜氨酸并不发臭,但破损后就会释出蒜氨酸酶(alliinase),并将无臭无味的蒜氨酸转变成大蒜特有芳香气味的蒜素(allicin)。但是,蒜素很不稳定,可以继续反应生成散发浓烈臭味的烯丙基甲基硫酸酯、烯丙基甲基二硫酸酯、烯丙基硫醇、二烯丙基二硫酸酯、二甲基二硫酸酯和甲基硫醇等,其中烯丙基甲基硫酸酯可以在人体中存留数小时至数天,是吃生大蒜导致口臭的主要原因。
过去认为蒜氨酸本身就能杀菌,但后来证明只有蒜素才具有强力杀菌功能,而蒜氨酸可以抗氧化和清除羟基自由基等作用。因此,要充分利用大蒜的保健功能,就无法避免蒜臭引起的不快。不过,据美国俄亥俄大学的研究,喝牛奶有助于消除蒜臭。
有关大蒜制品抗病实验结果综合总结如下:
一、心血管病
2013年大数据分析得出的结论是,在高胆固醇血症成年患者中,服用大蒜制品长达两个月以上,可以有效降低总胆固醇11-23毫克/100毫升,同时把低密度脂蛋白(LDL)中的胆固醇降低3-15毫克/100毫升。类似的分析也发现,大蒜对高密度脂蛋白(HDL)中的胆固醇表现正面的边际效应,但对血中甘油三酯作用甚微。
2012年的随机对照临床试验发现,大蒜补充剂对血压的影响不明,没有足够证据确定大蒜是否降低高血压患者的心血管死亡率和患病率。由于大蒜能减少血小板凝集,服用抗凝药的患者在食用大蒜时应小心为妙。
二、癌症
2014年的观察流行病学研究大数据分析发现,在韩国人群中吃大蒜与低风险胃癌发作有关。同样,2013年的病例-对照研究和案例研究也发现,多吃大蒜与少患前列腺癌有关。
三、流感
2014年的研究结论是,大蒜补充剂抗流感的证据尚不充分,有待继续深入研究。
总之,大蒜既能杀菌,又能模拟一氧化氮的健康效应,这就决定大蒜是健康食品中的“极品”。大蒜,今天你吃了吗?
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2015年09月10日
江西乐平市104岁高龄的黄德胜,这位原本白发苍苍的老人,从去年8月开始,满头白发全部退去,长出浓密黑发,着实令人称奇。
黄德胜出生于1908年10月,家住江西省乐平市礼林镇翥山黄家村,该村也是远近闻名的“长寿村”。虽已百岁高龄,但老人头脑清晰,思维敏捷,口齿清楚,行走自如。老人称长寿有“秘诀”,与众人分享“秘诀”时,老人脸上始终带着微笑。
黄德胜告诉记者,他饮食起居非常有规律,每天清晨六点准时起床,晚上七点就寝。起床后就到自家菜地转一转,拔草浇水,然后提着新摘的菜回家。老人平时一餐能吃一碗饭,吃饭从不挑挑拣拣,胃口也非常好。另外老人爱吃大蒜,每年都种一些大蒜。
老人不吸烟、不喝酒,心情乐观开朗,如果有烦心的事不放在心里,多找人谈心。老人不吃猪油,只吃菜籽油,另外老人爱串门,找老友谈天,聊聊陈年旧事。黄德胜的老伴程银枝今年也有99岁,老俩口的生活不需儿孙照顾,完全可以自理。如今,黄德胜一家已是四世同堂,老人膝下儿孙达50多人。
老人居住的黄家村属丘陵地带,依山傍水,气候温和,光照充足,土地肥沃,该村现有183户,60岁以上的老年人占全村人口的14.5%,其中80岁以上的老人就有43人,是名副其实的长寿村。
来源:中国新闻网
Natural Medicines Comprehensive Database rates effectiveness based on scientific evidence according to the following scale: Effective, Likely Effective, Possibly Effective, Possibly Ineffective, Likely Ineffective, Ineffective, and Insufficient Evidence to Rate.
The effectiveness ratings for GARLIC are as follows:
Hardening of the arteries (atherosclerosis). As people age, their arteries tend to lose their ability to stretch and flex. Garlic seems to reduce this effect.
Colon cancer, rectal cancer. Research suggests that eating garlic can reduce the risk of developing colon or rectal cancer. Research suggests that taking high doses of aged garlic extract daily for 12 months reduces the risk of developing new tumors. However, other garlic supplements do not seem to offer the same benefit.
Stomach cancer. Some evidence suggests that eating more garlic can decrease the risk of developing stomach cancer. However, taking a specific aged garlic extract (Kyolic, Wakunaga Pharmaceutical Co.) for about 7 years does not seem to reduce the risk.
High blood pressure. Some research shows that garlic can reduce blood pressure in people with high blood pressure by as much as 7% or 8%. It also seems to lower blood pressure in people with normal blood pressure. Most studies have used a specific garlic powder product (Kwai, from Lichtwer Pharma).
Tick bites. People who consume high amounts of garlic over about a 5-month period seem to have a reduced the number of tick bites.
Ringworm. Applying a gel containing 0.6% ajoene, a chemical in garlic, seems to be as effective as antifungal medication for treating ringworm.
Jock itch. Applying a gel containing 0.6% ajoene, a chemical in garlic, seems to be as effective as antifungal medication for treating jock itch.
Athlete’s foot. Applying a gel containing 1% ajoene, a chemical in garlic, seems to be effective for treating athlete’s foot. A garlic gel with 1% ajoene seems to be about as effective for athlete’s foot as the medicine Lamisil.
Breast cancer. Taking garlic does not seem to reduce the risk of developing breast cancer.
Cystic fibrosis. Research suggests that taking garlic oil macerate daily for 8 weeks does not improve lung function, symptoms, or the need for antibiotics in children with cystic fibrosis and lung infection.
Diabetes. Some research suggests that taking a specific garlic product (Allicor) along with antidiabetes medication for 4-24 weeks can reduce blood sugar, cholesterol, and triglycerides in people with diabetes. However, analyses of research suggest that garlic does not seem to have any effect on blood sugar or cholesterol in people with or without diabetes.
Inherited high cholesterol. In children with high levels of low-density lipoprotein (LDL or “bad”) cholesterol, taking garlic powdered extract by mouth does not seem to improve cholesterol levels or blood pressure.
Infections caused by helicobacter pylori (H. pylori) bacteria. Taking garlic by mouth for H. pylori infection used to look promising due to laboratory evidence showing potential activity against H. pylori. However, when garlic cloves, powder, or oil is used in humans, it does not seem to help treat people infected with H. pylori.
High cholesterol. Research on the effects of garlic on cholesterol and triglyceride levels is inconsistent. However, if only the high quality studies are considered, reviewers conclude that garlic does not significantly lower cholesterol or triglyceride levels.
Lung cancer. Taking garlic by mouth does not seem to reduce the risk of developing lung cancer.
Mosquito repellent. Taking garlic by mouth does not seem to repel mosquitos.
Leg pain caused by poor blood circulation in the legs (peripheral arterial disease or PAD). Taking garlic for 12 weeks does not seem to reduce leg pain when walking due to poor circulation in the legs.
High blood pressure in pregnancy (pre-eclampsia). Some early evidence suggests that taking a specific garlic extract (Garlet) daily during the third trimester of pregnancy does not reduce the risk of developing high blood pressure in women who are at high risk or pregnant for the first time.
Hair loss (alopecia areata). Early evidence suggests that applying a garlic 5% gel, along with a topical steroid, for 3 months increases hair growth in people with hair loss.
Chest pain (angina). Early research suggests that administering garlic intravenously (by IV) for 10 days reduces chest pain compared to intravenous nitroglycerin.
Benign prostatic hyperplasia (BPH). There is some early evidence that taking garlic by mouth might be helpful for improving urinary flow, decreasing urinary frequency, and other symptoms associated with BPH.
Common cold. Early research suggests garlic might reduce the frequency and number of colds when taken for prevention.
Clogged arteries (coronary heart disease). Early research suggests that taking a specific garlic product (Allicor) for 12 months reduces the risk of sudden death and heart attack in people at risk for developing clogged arteries. Other early research suggests that taking a supplement containing aged garlic might prevent additional clogging of the arteries.
Corns. Early studies suggest that applying certain garlic extracts to corns on the feet twice daily improves corns. One particular garlic extract that dissolves in fat has an effect after 10-20 days of treatment, but a water soluble extract can take up to two months to show improvement.
Cancer in the esophagus. Early research on the use of garlic for preventing cancer in the esophagus is inconsistent. Some evidence suggests that eating raw garlic does not prevent the development of cancer in the esophagus. However, other research suggests that consuming garlic weekly does decrease the risk of developing cancer in the esophagus
Muscle soreness after exercise. Early evidence suggests that takinga allicin, a chemical in garlic, daily for 14 days can reduce muscle soreness after exercise in athletes.
Exercise performance. Early evidence suggests that taking a single 900 mg dose of garlic before exercise can increase endurance in young athletes.
Lumpy breast tissue (fibrocystic breast disease). Early research suggests that taking a specific combination product (Karinat) containing garlic, beta-carotene, vitamin E, and vitamin C twice daily for 6 months reduces the severity of breast pain, premenstrual syndrome, and lumpy breast tissue in people with fibrocystic breast disease.
Stomach inflammation (gastritis). Early research suggests that taking a specific combination product containing garlic (Karinat) twice daily for 6 months improves digestion, stops the growth of certain bacteria (H. pylori), and reduces the risk of stomach cancer in people with stomach inflammation. However, the effects of garlic alone has not been determined.
Hepatitis. Early research suggests that taking garlic oil together with diphenyl-dimethyl-dicarboxyale improves liver function in people with hepatitis. However, the effects of garlic alone are not clear.
Shortness of breath and low oxygen levels associated with liver disease (hepatopulmonary syndrome). Early research suggests that garlic oil might improve oxygen levels in people with hepatopulmonary syndrome.
Lead poisoning. Research suggests that taking garlic three times daily for 4 weeks can reduce blood lead concentrations in people with lead poisoning. However, it does not seem to be more effective than D-penicillamine.
Cancer of certain bone marrow cells (multiple myeloma). Early evidence suggests that taking garlic might decrease the risk of developing cancer of the plasma cells in the bone marrow.
Thrush (oral candidiasis). Early research suggests that applying garlic paste to affected areas in the mouth can increase the healing rate in people with oral thrush. Other early research suggests that using a garlic mouthwash three times daily for 4 weeks improves redness.
Prostate cancer. Men in China who eat about a clove of garlic daily seem to have a 50% lower risk of developing prostate cancer. However, research in Iranian men suggests that eating garlic has no effect on prostate cancer risk. Whether this research applies to men in Western countries is not known. Some early research suggests that taking garlic supplements might reduce the risk of developing prostate cancer or reduce symptoms associated with prostate cancer.
Hardening and tightening of the skin and connective tissue (scleroderma). Research suggests that taking garlic daily for 7 days does not benefit people with scleroderma.
Warts. Early evidence suggests that applying a specific fat soluble garlic extract to warts on the hands twice daily removes warts within 1-2 weeks. Also, a water-soluble garlic extract seems to provide modest improvement, but only after 30-40 days of treatment.
For high blood pressure:
Garlic extract 600-1200 mg divided and given three times daily.
Standardized garlic powder extract containing 1.3% alliin content has been studied for this use.
Aged garlic extract 600 mg to 7.2 grams per day has also been used. Aged garlic typically contains only 0.03% alliin.
Fresh garlic 4 grams (approximately one clove) once daily has also been used. Fresh garlic typically contains 1% alliin.
For prevention of colon, rectal, and stomach cancer: fresh or cooked garlic 3.5-29 grams weekly.
For fungal skin infections (ringworm, jock itch, athlete’s foot): garlic ingredient ajoene as a 0.4% cream, 0.6% gel, and 1% gel applied twice daily for one week.
To learn more about how this article was written, please see the Natural Medicines Comprehensive Database methodology.
Jepson RG, Kleijnen J, and Leng GC. Garlic for peripheral arterial occlusive disease (Cochrane Review). The Cochrane Library 2001;2
Holden C. Fighting parasites with garlic. Science 1997;278:581.
Ernst E. Can allium vegetables prevent cancer? Phytomedicine 1997;4:79-83.
Tsai PB, Harnack LJ, Anderson KE, and et al. Dietary intake of garlic and other Allium vegetables and breast cancer risk in a prospective study of postmenopausal women. 2008;6
Gao YT, McLaughlin JK, and Gridley G. Risk factors for esophageal cancer in Shanghai, China. Role of diet and nutrients. Int J Cancer 1994;58:197-202.
Giovannucci E, Rimm EB, Stampfer MJ, Colditz GA, Ascherio A, and Willett WC. Intake of fat, meat, and fiber in relation to risk of colon cancer in men. Cancer Res 1994;54:2390-2397.
Hansson LE, Nyren O, and Bergstrom R. Diet and risk of gastric cancer: a population-based case-control study in Sweden. Int J Cancer 1993;55:181-189.
Lian Z, Jun-Ling M, and Wei-Dong L. A randomized multi-intervention trial to inhibit gastric cancer in Shandong (progress report). Chinese Journal of Clinical Oncology 1998;25:338-340.
Gail M, You WC, Chang YS, and et al. Factorial trial of three interventions to reduce the progression of precancerous gastric lesions in Shandong, China: Design issues and initial data. Controlled Clin Trials 1998;19:352-369.
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