据权威机构调查，意大利是世界上最长寿的国家之一，那么他们为什么会长寿呢？其中一个原因便是他们的食物。
Why Italian People often live a long life? One of the secrets is their food.
意大利美食享誉于世，由一些简单的材料例如西红柿、大蒜、橄榄油、多叶蔬菜和各种谷类制作而成的意式美食，具有延年益寿的功效，通常被认为是世界上最健康的美食。
With simple ingredients like tomatoes, garlic, olive oil, dark leafy greens and whole grains, Italian food promotes longevity and proves to be one of the world's healthiest cuisines!
意大利美食远不只是披萨，意面和肉丸子三明治而已，而依据地区的不同，例如罗马、托斯卡纳区或者西西里岛——你会发现那些地方更钟情于玉米糊和焗饭而非意面，更热爱羊肉而非海鲜，甚至更乐于享用flatbread（扁面包）而非披萨。不过，无论食物或者菜色来自何方，西红柿，大蒜，橄榄油，多叶蔬菜，谷类食物是必不可少的元素，也正是如此，意大利美食才享有全世界最健康美食之一的美誉。
Italian cuisine goes far beyond pizza, pasta and meatball sandwiches. In fact, depending on the region – Rome, Tuscany or Sicily – you may find polenta or risotto instead of pasta, lamb instead of seafood or flatbread versus thicker-crust pizza. But no matter where your Italian fare hales from, it's guaranteed to include simple ingredients like tomatoes, garlic, olive oil, dark leafy greens and whole grains. And that makes it one of the world's healthiest cuisines.
事实证明，许多专家都一致认为意式美食是极具延年益寿功能的饮食方式，其益处涵盖健康减肥，平衡血糖，更能有效控制慢性疾病，例如癌症或抑郁症的发生。
Indeed, experts agree that following a Mediterranean-style diet, including Italian cuisine, promotes longevity. And the benefits range from improved weight loss and better blood-glucose (sugar) control to a lower risk of chronic conditions ranging from cancer to depression.
尽管连专家难以确定哪种食材含有最健康的元素，但是以下5大意式食材的营养价值却深得专家的推荐认可。
While it's tough to say which ingredients pack the greatest health punch (there are so many to choose from!), experts agree the following five Italian staples are nutritional superstars.
西红柿/Tomatoes
不论做酱汁，做汤，晒干或者切片儿做沙拉，西红柿都是意式美食的烹饪的必然环节。西红柿富含维他命C，A和K，并且对心脏也非常有好处，蕃茄红素可以保护细胞免受辐射的侵害 ，对于肠类，前列腺，胸腔，子宫，肺部等疾病都有显著的抑制功效。尽管烹饪后的西红柿相比生的西红柿含有少量维他命C，但依然含有大量蕃茄红素。
•小常识：蕃茄红素与少量油一起烹饪时最好吸收，也是做意大利酱料的最理想的原材料。
Whether incorporated into sauce or soups, sun-dried or sliced fresh for a Caprese salad, tomatoes are a mainstay of Italian cooking. Packed with vitamins C, A and K, tomatoes are also rich in heart-protective lycopene, an antioxidant with powerful cancer-fighting properties. Lycopene protects cells from oxygen damage, fights colorectal, prostate, breast, endometrial, lung, and pancreatic cancers, and reduces your risk of heart disease. Although cooked tomatoes boast less vitamin C than raw, they're also higher in lycopene. A bonus: Lycopene is best absorbed when cooked with a little oil, making Italian sauces an ideal source.
凤尾鱼/Anchovies
无论是用于凯撒沙拉或披萨上的点缀，凤尾鱼都是大家喜爱的意大利美食里不可没有的元素之一。研究人员初步发现许多EPA及DHA的有益之处，含有这些元素的食材都可以直接减低癌症的发生，对于情绪上的压力缓解也有明显的效果。这些美味的鱼肉富含壮骨的钙及铁，这两种元素在典型的美国食物里是很难发现。
•小常识：凤尾鱼富含胆碱（维他命B复合体之一），是控制肌肉，记忆力及其他功能最正要的营养源。
Whether mixed into a Caesar salad or used as a topping for pizza, anchovies are a fantastic source of healthy omega-3 fats in your favorite Italian meal. Researchers are just beginning to uncover the countless benefits of EPA and DHA, two omega-3 fatty acids that have been linked to everything from a reduced risk of cancer and stroke to improved mood. These tasty fish are also packed with bone-building calcium and iron – two minerals that can be tough to get in the typical American diet.
A bonus: Anchovies are loaded with choline, an important nutrient involved in controlling muscles, memory and other functions.
大蒜/Galic
意大利人酷爱大蒜。你会发现这种有刺激气味的家伙不论是披萨，面包，酱料或者是汤汁都少不了他的身影。一些数据显示大蒜（其他一些有刺激性气味的材料比如洋葱，青葱及韭菜）对于胸腔，结肠，肠胃，咽喉及血压都有明显的保护功效。打算对于抗真菌也有明显的作用，在禽流感盛行期间，来点大蒜是最明智的选择。
•小常识：生病的时候吃些大蒜可以抑制细菌病毒的扩散。
Italians love their garlic! In fact, you'll find this pungent disease-fighting ingredient laced in everything from pizza and bread to soups and sauces. You'll even find the whole clove roasted and served solo. A number of studies show that the garlic (and other members of the allium vegetable family like onions, scallions, chives and leeks) help fight breast, colon, stomach, throat and skin cancers. It's heart-healthy, and has been shown to prevent clotting, lower blood pressure levels and improve cholesterol profiles. Plus, garlic has powerful antifungal, antibacterial and antiviral properties, making it a great choice during flu season.
A Bonus: Already sick? Some evidence suggests garlic acts as a potent antibiotic, too!
橄榄油/Olive Oil
橄榄油可以让意式美食比如开胃菜、甜点在外观上有所不同，橄榄油也是意式美食的标志特点。橄榄油富含多酚类，黄酮类及维他命E元素对于心血管疾病有非常好的预防功效，也可以减少炎症，直肠癌及心血管疾病的发生。一本关于内科食疗的研究报告出版发行，研究证明高血压人群食用橄榄油的血压降低了48%，血压远远低于食用瓜子油的患者。
Olives make an appearance in Italian dishes ranging from antipasto to dessert and their oils are a hallmark of Italian cuisine. Olive oil boasts heart-healthy monounsaturated fats, which have been shown to lower "bad" LDL cholesterol and boost levels of "good" HDL cholesterol. And it's loaded with powerful polyphenols, flavonoids and vitamin E – a combination that helps reduce inflammation and protect against colon cancer and heart disease. A study published in the Archives of Internal Medicine, for example, found that among people with high blood pressure, those who were given olive oil significantly lowered their blood pressure compared to those who were given sunflower oil (a typical oil used in western diets). What’s more, the olive oil group lowered their need for blood pressure meds by a whopping 48 percent.
罗勒/Basil
罗勒是意式美食里最重要的调味品，也是香蒜沙司原料里最重要的成分之一，其他包括帕玛森芝士，松仁，橄榄油及大蒜。香蒜沙司常与意面一起食用，但如今你会更多发现香蒜沙司与三明治与披萨一起烹食。罗勒富含维他命A，铁及钙，且具有黄酮类的抗氧化剂可以保护细胞被辐射伤害。而且对于抗病毒性，消炎也有显著功效。罗勒可以避免伤口受细菌感染也可以减少导致关节炎，破伤风疾病的发生。
Basil is a key flavor-enhancing herb in Italian cuisine, and it's the primary ingredient in pesto, an Italian sauce featuring basil, Parmesan cheese, pine nuts, olive oil and garlic. Pesto is usually served with pasta, but these days, you'll see pesto mayo on sandwiches and even pizza with pesto sauce. Basil is a good source of vitamin A, iron and calcium. It's rich in antioxidants called flavonoids that protect cells from radiation and oxidative damage. And it has antibacterial and anti-inflammatory properties to boot! What does that mean for you? Basil can help ward off unwanted bacteria, as well as reduce inflammation, which is linked to everything from arthritis to stroke.
具有如此之多有益健康的好处，难怪意式美食在全世界都如此盛行。美味的番茄酱汁，色彩鲜艳的果蔬，健康的食用油都是意式美食的标志。若您喜爱意大利美食，敬请关注NihaoItaly的官方网站，我们将为您提供最优质的意大利餐厅信息。
With all of these health benefits, it's no wonder Italian cuisine is so popular in the world. Still, its greatest coup is taste. Rich tomato sauces, flavorful herbs, colorful fruits and vegetables and healthful oils are all hallmarks of Italian cooking. Also, eating in Italy is a lengthy process, meant to be savored. So, what are you waiting for? If you want to select a Healthy Dining Italian restaurant, order the tasty and healthy Italian food, please visit the official website of NihaoItaly, and we'll provide the latest information of high-quality Italian restaurants.
