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長青通訊 第三十七期 EHVA Newsletter No. 37長青健康素食推廣中心 發行 二ＯＯ七年三月本期目錄
本季服務及工作報告
石大夫談養生 高血壓〈六〉血液的清道夫之一:紅麴〈紅糟〉產品 紅麴自古以來，即被認為是兼有食用及藥療的傳統保健食品。至於紅麴的釀造史究竟起源於何時？並沒有確定的資料可考。至於紅麴被列入美食，倒是早已深入民間。在漢末三國時代，王粲先生即有詩云“西旅遊梁，御宿秦粲，瓜州紅麴，參揉相拌“可為佐証。究實際，紅麴是利用黴菌中的紅麴菌在米或大豆發酵的，因此坊間都以紅麴〈俗稱紅糟〉稱之。由於它具有特殊的紅色及香味，我們的祖先就利用它製成各式各樣的食品，像：紅麴醋、紅麴酒、紅麴豆腐乳、紅麴醬油，甚至素火腿、米糕、發糕、年糕、麻糬及麵條；除此，將紅糟加入蔬菜或肉類同炸、炒、煮、煎的種類也是多得不勝枚舉。 有關紅麴在醫療保健上的記載，紅麴藥性溫、味甘，其功效如元人吳瑞<日月草>所載“紅麴釀酒，破血行藥”提出行血袪瘀的功能。到了明朝李時珍<本草綱目>總結前人的經驗，認為紅麴主治消血、活血、健脾燥胃、治赤白痢、下水穀、釀酒、破血行導勢、殺山嵐瘴氣、治打撲、損傷、治女人血氣痛及產後惡血不盡。依此可知，紅麴食用可為消導劑，幫助消化；可殺菌，治下痢；又為活血化瘀劑，可治血瘀症。若依現代醫學的看法，紅麴具有降血壓、降血糖、降膽固醇、防癌的作用。紅麴是血液的清道夫，能掃除體內血液及管壁的垃圾，進一步又能維護血管彈性及保護細胞的健康。 由於紅麴的優點不斷地被發現、公開，世界各國的學者紛紛加入研發工作，對紅麴食用和藥用的功能多有肯定，玆述如下： (1)食用性探討: 重點在於紅麴菌發酵後的初級代謝物的分析，紅麴發酵後會產生數十種對人類有用的代謝物，除了各種酸、醇、脂等芳香物質而外，也能產生多種水解酵素，可用來分解澱粉、蛋白質、核酸、果膠和半乳糖。除此，紅麴色素為天然的紅色色素，可應用於食品加工。由此可知，紅麴本身的營養價值既方便易吸收，又能助腸胃消化的功能是肯定的。 (2)藥用性探討: 重點在於紅麴菌發酵後的二級代謝物的分析。二級代謝物中，其中最著名的就是“莫那可林”〈monacolin K〉，它是一種降血脂劑， 主要功能是抑制膽固醇的合成，尤其是針對低密度的膽固醇〈low-density lipoprotein〉有降低的效果。 對許多人而言，少油、少澱粉、多纖維，可減少總膽固醇，唯獨對低密度的膽固醇的控制，食療法的效果並不顯著；而低密度膽固醇又與血管硬化，末梢循環有關，也是一般專家所謂壞膽固醇，由此可知，能抑制低密度膽固醇形成的“莫那可林K”的特殊重要性了。不獨於此，“莫那可林K”尚可抑制癌細胞的生長，減緩老人痴呆症的發生及惡化；可以調節免疫力，促進骨骼再生；減少或抑制動脈管壁受傷時的發炎現象。 由於開發“莫那可林K”，美國默克大藥廠所擁有的專利權於2001年底到期，含有豐富“莫那可林”為其代謝物的紅麴產品，當然廣受保健者的重視與採用。這就是為什麼紅麴食用的推廣，會造成一種潮流的主要原因。 除了“莫那可林K”，紅麴發酵後的二級代謝物尚含有dimerumic acid 及類黃酮素〈flavonoid〉 等抗氧化劑，也具有相當程度的發展潛力於保健食品的開發。二級代謝物中尚有抗菌物質，可以應用於抑制食品腐敗菌；其降血壓物質〈GABA〉，及降血糖物質，對高血壓和糖尿病的控制都有一定的功效。 對紅麴產品的選擇、用量之注意事宜
首先要注意的是市面上的紅麴產品所含有“莫那可林”的濃度並不高，也無一定的含量標準，因此，以保健的立場為主要考量，較適合做預防劑或輔助治療劑。對於患者而言，還是遵從醫生指示用藥為宜。其次要注意的是毒性問題，有些學者發現某些紅麴菌會產生枯霉素〈citrinin〉。過量的枯霉素對肝、腎有輕微的毒性作用，市面上出售的濃縮紅麴膠囊，在購買服用前，一定要注意產品的品質控制，以防萬一。至於紅麴食用產品，像：紅糟〈紅麴〉酒、紅麴米醋、紅麴醬油、紅麴豆腐乳、紅麴肉製品、紅麴饅頭、紅麴包子，所添加紅麴量低，相對安全顧慮則較少。
血液的清道夫之二:
至於DHA即二十二碳六烯酸，是腦細胞之營養素，可以促進腦部發育、活化腦細胞、防止老化、提高記憶學習能力、維護視網膜、及預防老人痴呆症。
坊間有關魚油的產品很多，一般人購買時，往往以EPA和DHA的含量為考量，要注意的是EPA和DHA的濃度愈高，其中萃取的溶劑的化學性質較強。溶劑對人體的作用是否完全沒有安全顧慮是值得思考的，簡單的判別方法是，如果有人將魚油膠囊打開，置於裝溫水的保麗龍杯內，如果溶液能將保麗龍溶解或破壞；依此，強調EPA和DHA濃度高的訴求，是值得小心的。
(Chinese version『高血壓〈一〉』by
Dr. Hung-Ying Shih
was published on EHVA Newsletter 32, Dec. 2005)
Although hypertension is a common chronic disease, TCM
(traditional Chinese medicine) had little discussion of the disease itself. The
sphygmomanometer was not available in ancient China so there was no quantitative
study or definition of high blood pressure. According to the symptoms of the
patients, the course of the illness, and the final complications, TCM classified
hypertension as vertigo, hyperaction of liver yang and stroke. Following is some
common theory related to hypertension in TCM:
Wind. Based on “Na Jing” 《內經》:
“different winds cause vertigo, but all winds are controlled by the liver
system.” Hypertension could be a result of a tip in the delicate balance of the
different systems in our body. The five elements theory states: without enough
water (kidney), the wood (liver) will not be prosperous. Lacking the necessary
nourishment from the kidney system, the liver system will be affected. The
weakening of the kidney yin will cause the rise of the liver yang. The liver
controls “wind”, if the liver wind is out of control, it will cause vertigo and
dizziness.
Fire. Based on “he jian yuan bing shi”
《河間原病式》 Phlegm. Based on “dan xi xin fa” 《丹溪心法》:”wetness causes phlegm, phlegm causes heat, heat causes wind.” Weakness or deficiency. Based on “dong yuan fa ming”《東垣發明》:”By the age of forty, body starts to weaken; or emotional stress causes the body to be weaken, causing illness. This illness is caused by weakening of the body.” Summarizing from all these different theories, hypertension is a result of weakness (deficiency), fire, phlegm, or wind. Lack of rest or bad sleep quality, emotional stress, bad dietary habit, lack of exercise, aging, and body weakened by other chronic diseases are all contributing factors to hypertension. To control and prevent hypertension, TCM suggest good dietary habits, a low sodium and low fat diet, avoiding food that can cause allergy and phlegm (see appendix for list of food to avoid), relaxing and avoiding stress, and trying to follow a routine with plenty of rest and exercise. Early detection and good eating and living habits are essential to the control and prevention of the disease. Modern medicine has not fully understood hypertension but has made tremendous improvement in diagnosis, prevention and treatment of the disease. Although the exact cause of hypertension is not known, it is believed to be related to nervous system disturbance, narrowing of the arteries that supply blood to the kidneys and other diseases of kidneys, abnormalities in the endocrine system, such as overactive adrenal glands, or hyperactive of the autonomic nervous system. Some risk factors of essential hypertension are: Inherited predisposition. Hypertension appears to have a genetic component. Compared to people with no family history of hypertension, one is twice as likely to develop hypertension if both parents suffered from the disease. Diet. A high sodium diet will increase the osmotic pressure of the body cell, causing the blood volume to increase resulting in higher blood pressure. Watching the amount of sodium intake is important in order to control and prevent hypertension. Salt is an important source of sodium ions but not the only source, so it is important to read about the sodium content on the food labels. Cholesterol, especially LDL cholesterol, is another important factor. LDL cholesterol can deposit on the walls of blood vessels and causes the narrowing and hardening of blood vessels, resulting in high blood pressure. When the small arteries are clogged and hardened, it restricts the blood flow and limits circulation, causing the blood pressure to rise. Hypertension and diabetes. Diabetic patients have high blood sugar level that increases the cell osmotic pressure. Diabetes patients need insulin to help regulate the blood sugar level. Unfortunately, insulin also interferes with the elimination of sodium ions and can cause blood pressure to rise. Both diabetes and hypertension have a negative impact on the health of the heart and kidney. Hypertension and diabetes complicates each other, so hypertension in diabetes patients should be taken seriously and watched carefully. Emotion. Emotional stress can cause blood pressure to rise. TCM has categorized emotions into joy, anger, sadness, pensiveness, grief, worry and fear; these are all common human emotions. Our physical health condition can also influence our emotion. Having emotions is common, but understanding the cause of emotional stress is difficult. According to sociology theories, our basic needs drive our emotions. So fulfilling our basic needs will stabilize our emotion. From a psychologist's point of view, a stable emotion is built on care and identity. The basic needs such as food and sex; care and identity all contribute to the building of our personality and our emotional growth. As we grow up, life becomes more complicated. Need for food turns into the drive for career and wealth, sex turns into marriage, care becomes the seeking of love, identity becomes ego. Every one has different physical conditions, different relationships, and different expectations on their needs and different life experience, all of which contributes to one's emotional ups and downs. Unless one can think through all the different contributing factors, finding out how to harmonize and balance the different needs, it is very difficult to be free of emotion stress, so it is very difficult to control hypertension. (We will discuss how to control emotion in a separate article.) From clinical studies, the ability to handle stress is related to the physical health of the body. Emotional stress is a type of stress, but it is also a quantitative reflection of the body's feeling. Keeping a healthy body and doing plenty of aerobic exercise will help control emotional stress and hypertension. Aerobic exercise should keep one's heartbeat under 130 per minute. It is difficult to get into good habits, but keeping up with a good exercise habit is vital in combating stress. Besides exercise, counseling, learning about mental health, EQ management and stress management are all beneficial. Appendix 1: foods that cause phlegm Foods in appendix II, fried and deep fried food, stewed food, dried bamboo shoot, durian, mango, belt fish, yellow fish, goose meat, fava bean, longan (dragon eye).♁ Appendix II: common food allergens
市面上可看到號稱有“減肥作用”的汽水，“保護心臟”的巧克力糖塊〈candy bar〉，及提高免疫功能的酸乳酪〈yogurt〉，當醫藥之父希臘醫學家希波克拉底〈Hippocrates〉〈公元前460-377年〉說“以食物為藥”時，大概沒想到今日的食品製造業會將他所說的話發揮地如此淋漓盡致！ 近15年來，功能性食物〈functional foods或nutraceuticals〉已經發展成全球每年60億美元的市場，這些亦食亦藥的產品以及它們所宣稱的功效，遠超過政府所設制的管轄範圍。從2006年12月起，美國食品藥物管理局〈FDA〉將開始制定針對功能性食物的法規，在等待法規設立的同時，我們要問自己是否真的需要這些強化過的食物？
營養學家有不同的觀點，功能性食物專家，主管美國加大戴維斯分校酒與食品科學中心的 Clare M. Hasler博士認為功能性食物是維護健康的另一種方法，譬如：加鈣〈Calcium fortified〉的橘子汁，可以讓那些不想從乳類或鈣片中取得鈣的人得到足夠的鈣〈譯者注：鈣也可從深綠色蔬菜中取得〉。 但是也有很多批評功能性食物的專家認為大多數功能性食物是沒有必要的，愛荷華州立大學食品科學與營養教授Diane Birt博士說，有些功能性食物讓人想到心裏發毛，例如：加了降膽固醇的人造奶油〈Margarine〉“如果你真想降膽固醇就不要在飲食中添加脂肪”。很多功能性食物，其實是將垃圾食物包裝成健康食品，即使加入一些維他命成分，有果汁味的糖水，還是不健康。 另一個例子是Cocoa Via公司，他們宣稱所製造的糖果及巧克力中含有Cocoa flavanols、維他命及植物醇〈plant sterols〉，可以降膽固醇並促進循環。2006年5月，FDA寄信警告Cocoa Via，說因為上述產品含高飽和性脂肪，有關此產品的廣告是錯誤，誤導消費者的。此外，美國食品藥物管理局〈FDA〉也嚴格限制食物中加入葉酸〈folic-acid〉，因為含葉酸的零食可能使貧血症狀不明顯。如果想得到Cocoa Via成品所宣稱對心臟的好處，一個人必須每天吃兩個糖塊〈candy bar〉，相當200大卡的熱量，除非你從運動中消耗能量或是少吃其他食物，一年下來就會使體重增加20 磅。 下面解釋幾類主要的功能性食物： 降低膽固醇的sterols及stanols。 Benecol，Take control人造奶油，已經被證實有降低LDL壞膽固醇的功效，最低有效用量為每天800mg，相當於兩份強化過的食品〈fortified product〉。 實驗證實每天超過2000毫克並不會有更好的效果，攝取sterols及stanols的副作用包括便秘、瀉肚、不消化及噁心，也可能影響貝他胡羅蔔素及維生素E的吸收。 保護心臟的Omega-3必需脂肪酸 每星期大概要吃上10杯煮熟的Barilla Plus通心麵或4杯豆漿〈Silk enhanced soy milk〉，才能攝取到美國心臟學會〈AHA〉所建議的2000毫克的Omega-3。每星期吃2份含油脂的魚〈如鮭魚〉也可取得同量的Omega-3。 有心臟病的人，美國心臟學會〈AHA〉建議每天需取得1000毫克的Omega-3，那就不僅要從食物中取得，還需要補充添加劑。如果你從添加劑中取得Omega-3，要注意不可過量，否則容易造成出血。每天攝取量不要超過3000毫克，吃阿司匹寧〈aspirin〉、庫馬丁〈Coumadin〉及Plavix等稀釋血液藥物的病人要與醫生商討Omega-3的攝取量。 對腸道好的probiotics probiotics 可以減輕腹瀉、便秘、局部皮膚炎等症狀，含probiotics的食物可以預防發炎及大腸癌。 Dannon的active yogurt 〈酸乳酪〉可以加速廢物通過消化系統，Dan Active 酸乳酪飲料可以增進腸道的免疫力。消費者報告〈Consumer Report〉實驗室證實Dannon酸乳酪所含的有益的細菌從消化腸道到大腸都保持其活性。只是很多其他酸乳酪〈yogurt〉 產品並沒有提供有關細菌的詳細資料，即使食物標示含活性菌的數目，通常都沒提到對健康有益的細菌種類。購買酸乳酪時，要選擇標有全國酸乳酪學會 “Live & Active”的產品。 提高代謝的茶淬取物 Coca Cola 可口可樂公司宣稱每天喝3罐Enviga飲料，可以消耗60至100大卡熱量，Enviga 是一種含咖啡因、鈣及EGCG〈epigallocatchin gallate〉、多酚類〈polyphenol〉、抗氧化劑的飲料。可口可樂做了兩項實驗，證實EGCG與咖啡因一起使用時可以增加新陳代謝。 綠茶、紅茶、烏龍茶都含多酚類〈polyphenol〉，目前不知道茶能抵抗疾病的功能來自特定的某些化學成分，還是很多成份的總體表現。目前大家所著重的成分為 EGCG。茶本身就含多酚類〈polyphenol〉，而且咖啡因成份也低。3罐Enviga的價錢為美金4.5元，所含咖啡因為300毫克〈幾乎是3杯咖啡的量〉。它所消耗的熱量與快走10至15分鐘相同，後者既省錢又不含咖啡因。 礦物質與維他命添加劑 對那些無法由食物-乳製品、水果、蔬菜中取得足夠鈣、鉀的人而言，添加鈣、鉀的食品或許有幫助。2006年6月一項針對2000位台灣老年人的研究指出，加鉀的鹽〈如Morton's Lite〉可以減低死於心臟疾病的危險性。許多食物都包括抗氧化維他命，這些食品，譬如加了貝他胡蘿蔔素、維他命E的Smart Start抗氧早餐穀片，並不一定健康。很多實驗證實單一的植物物質〈phytochemical〉不會降低得心臟病或中風的危險性，相反的有些實驗還指出這些物質會增加心血管疾病或癌症。 購買功能性食物的考量
烹調錦囊 Rocoto 〈祕魯辣椒〉吃素的朋友容易有胃寒的現象，用 Rocoto 〈祕魯辣椒〉油炒菜或加入膳食內可 >以改善胃寒的情況。下面是石大夫指導製作Rocoto 油的方法。材料：Rocoto 1 磅 〈新鮮/冷凍〉，起司〈cheese〉1 片，霍香 1 兩，綠辣椒 〈jalapeno〉1磅， 陳皮1兩，佩蘭 1 兩，芥子油 1.2公升。 作法：
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gain的稅。凡捐款$500以上者為本中心年度榮譽董事。捐款支票抬頭請寫Evergreen Healthy Vegetarian Association
或EHVA，並寄到本中心，謝謝！ 本年度榮譽董事芳名Kin Lan Wu Tsai、Yaw Wen Hu & Allison Hu、Kueyrong Yu & Yuhsheue C.Yu、Jie Chen & Wen-Jung Hsu、 無名氏52、 無名氏51、金真基金、Paul & Christina Poon、Chih Yun Lee & Linda Feng-Min Sun、 Otter Computer Inc. 、吳正忠、Tzu-I Lsabel Chiu、 藍昇源、Chin Yun Lee & Linda Feng-Min Sun、 Chin Li & Judy Hsieh、Frank Lin & Grace Lin
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