敲黑板，你的食谱需要这样调整 Does what you eat influence your health?

Most of us think DNA is our genetic blueprint, but it is also one of the key systems which helps to defend us against illness.

大多数人认为DNA是我们的基因蓝图，但它同样也是帮助我们抵抗疾病的关键系统之一。

When DNA is impaired, genes can malfunction. Some consequences, such as aging, wrinkled skin, can be seen. Other effects can be insidious and invisible, causing cancer or harm to the brain, heart, lungs and other organs.

当DNA受损时，基因就会出现功能障碍，造成衰老、皮肤起皱等可见症状，而其它影响是潜伏隐性的，可能会诱发癌症或对大脑、心脏、肺等器官造成损害。

Here are some DNA-boosting foods with proven benefits.

以下是经过证实对DNA具有促进作用的食物。

1  Red and pink fruit

It's worth having a shot of tomato, watermelon, pink grapefruit or guava juice before going out into the sun. The lycopene they contain has been shown to help defend you against damage caused by the sun's UV rays.

去户外晒太阳之前，吃些西红柿、西瓜、紫葡萄，或喝点番石榴汁，这是很有必要的。研究表明，这些水果所含的番茄红素有助于保护你免受太阳紫外线的伤害。

Studies show that it cannot repair DNA after damage, but it has a protective effect before exposure. It could also protect you from X-ray radiation.

研究显示，虽然番茄红素不能修复DNA损伤，但是在出去晒太阳之前，它具有保护作用。并且，它也能保护你免受X射线辐射带来的伤害。

2 Oranges  

Oranges are well known for their high vitamin C content, but research shows they contain active compounds that can improve the blood's ability to protect DNA, too. 

橘子以其富含维生素C而闻名，但研究表明，它们所含的活性化合物也可以提高血液保护DNA的能力。

3 Berries

Red and dark-coloured berries contain many active compounds (bioactives) with antioxidant effects that help protect DNA.

红色和深色浆果富含抗氧化作用的活性化合物（生物活性物质），有助于保护DNA。

4 Broccoli

Researchers in Italy and Denmark found that bioactives in broccoli (240g eaten each day for ten days) protected smokers from DNA damage.

意大利和丹麦的研究人员发现西兰花所含的生物活性物质可以保护吸烟者免受DNA损伤带来的伤害（每天食用240克，持续10天）。

Like other cruciferous veg (pak choi, kale and cabbage) it contains sulforaphane. This has been shown to reduce the genetic activity of certain cancer cells, as well as increase that of tumour-suppressor genes that activate a defence against cancer.

西兰花与其它十字花科蔬菜（青菜、羽衣甘蓝和卷心菜）一样，含有萝卜硫素。研究证实，萝卜硫素可以降低某些癌细胞的遗传活性，并增加抑制肿瘤基因的活性，从而激发防御肿瘤机制。

5  Oysters and oyster sauce

Oysters are a great source of the amino acid taurine, which protects DNA against free radical damage. It also contains the amino acid cysteine and peptides that create a powerful antioxidant called glutathione.

牡蛎是氨基酸牛磺酸的重要来源，可以保护DNA免受自由基引起的损伤。同时，它所含的氨基酸半胱氨酸和多肽，可以产生名为谷胱甘肽的强效抗氧化物。

6  Seafood

Seafood has antioxidant effects that counter the devastation of DNA that is caused by free radicals, which, if left unchecked, might otherwise go on to be cancerous.

海鲜具有抗氧化作用，能够对抗由自由基对DNA造成的损伤。这种破坏如果不加以控制，可能会诱发癌变。

Salmon is a good source, but hake tops the list. This is closely followed by cockles and clams, fresh tuna and kingfish.

三文鱼是促进DNA的很好来源，不过海鳕是促进DNA的最好来源。紧随其后的是鸟蛤和蛤蜊，新鲜的金枪鱼和黄条鰤。

Studies show a high intake of marine omega-3s (100g per day) is associated with a 46 percent reduced risk of aggressive colon cancers.

研究显示，摄入大量来自深海鱼类的欧美加3脂肪酸（每天100克），可使罹患侵袭性结肠癌的风险降低46%。

7  Turmeric

The main bioactive in turmeric is curcumin, which has been shown to increase the activity of tumour-suppressor genes, particularly those linked with colon cancer and leukaemia.

姜黄中的主要生物活性物质是姜黄素。研究显示，姜黄素可增加抑制肿瘤基因的活性，尤其是那些与结肠癌和白血病相关的基因。

Curcumin also protects the health of your blood vessels, and studies show it can trigger DNA changes that cause brain cancer cells to die.

姜黄素同样也能保护你的血管健康。研究表明，姜黄素能触发DNA变异，从而使脑癌细胞消亡。

8  Herbs

Rosemary, basil, marjoram, sage, thyme and peppermint contain rosmarinic acid, which, scientists have found, can prevent the blocking of tumour-suppressor genes in human breast cancer cells.

科学家发现，迷迭香，罗勒，墨角兰，鼠尾草，百里香，以及胡椒薄荷这些草本植物所含的迷迭香酸，可以有效预防人体乳腺癌细胞内抑制肿瘤基因的阻塞。

The foods to avoid

避免食用的食物

1 Fatty foods

High-fat diets have been shown to cause changes to DNA that impair the liver's ability to regenerate. Since the liver is key to detoxifying the blood, this can lead to a build-up of toxins and contribute to inflammation.

研究证明，食用高脂肪会引起DNA变异，从而影响肝脏的再生能力。由于肝脏是血液排毒的关键，所以这可能会导致毒素积累并引发炎症。

2 Processed meat 

Meat processing can generate chemicals called advanced glycation end products (AGEs), which provoke inflammation, causing oxidative stress in cells and damage to your DNA.

肉制品加工会产生名为晚期糖基化终末产物的化合物。这种化合物会诱发炎症，并造成细胞氧化应激以及DNA损伤。

Studies also show that the preservatives and high salt content found in ham, bacon, burgers and sausages can accelerate the aging process, too.

研究还发现，火腿、培根、汉堡以及香肠所含的防腐剂和高盐含量也会加速衰老过程。

3  Red meat

Unprocessed red meat — in moderation — contains useful compounds such as vitamin B and iron, but it also has unhealthy saturated fats, associated with an increased risk of cancer and cardiovascular disease.

未加工红肉——如果适量食用的话——含有如维他命B与铁等对人体有益的化合物。然而，它同样含有对人体有害的饱和脂肪，从而增加罹患癌症与心血管疾病的风险。

It also contains a compound your gut bacteria metabolises to generate a chemical called trimethylamine-N-oxide (TMAO). This is linked to the development of obesity, diabetes, gastrointestinal cancers, and heart disease.

未加工红肉还含有一种经由肠道细菌新陈代谢产生的化合物，从而生产一种名为氧化三甲胺的化学物质。这种化学物质与肥胖、糖尿病、胃肠癌和心脏疾病的病情发展有关。

4    Sugary drinks

One can of sugary or artificially sweetened fizzy drink a day is enough to considerably accelerate the aging process — almost as much as smoking cigarettes.

每天一罐含糖或人工加糖的碳酸饮料，足以大大加速衰老过程——几乎和吸烟加速衰老过程的速度一样快。