使用3C好吃力
Everyone knows that high-energy blue light is emitted by electronic screens and, over the long term, can be harmful to your health. Yet, we cannot avoid all electronic devices in our daily lives.
大家都知道3C螢幕散發的藍光是高能量來源，長時間使用會造成傷害，卻又無法避免，
emit(v.)發出、射出harmful(adj.)有害的-ful(suffix)=having有……特性的、引起……的
Combined with the fact that the average person’s intake of fruits and vegetables is generally not enough, staying healthy in today’s electronic world can be difficult.
加上現代人蔬果攝取普遍不夠，單從飲食中吃到足量很不容易，
intake(n.)攝入量
For some quick diet tips, the following is an introduction to a variety of nutrients that are good for our eye health and eyesight.
因此介紹以下幾種常聽到的晶亮營養素，幫助大家遠離3C症候群。
The Big 5 Nutrients
吃出「明亮保護力」的５大巨星
1. Anthocyanins:
1. 花青素
Anthocyanins are found in dark purple or dark blue fruits and vegetables, such as eggplants, bilberries, mulberries, blueberries, cranberries, grapes, black currants and cherries.
深紫或深藍色的蔬果富含花青素，如：茄子、山桑子（歐洲藍莓）、桑葚、藍莓、蔓越莓、葡萄、黑醋栗及櫻桃等，都是補充天然花青素很好的食物來源。
berry(n.)漿果
Reminder: Anthocyanins are water-soluble nutrients that are easily affected by external pH and high temperature environments. Eating them fresh, rather than heated or cooked, is best.
小提醒：花青素是一種水溶性的營養素，容易受到外界酸鹼值和高溫環境影響，建議不要加熱烹煮，新鮮吃最好。
water-soluble(adj.)水溶性的soluble(adj.)可溶的
2. Lutein/zeaxanthin
2. 葉黃素／玉米黃素
Lutein and zeaxanthin are found in dark green or yellow/orange fruits and vegetables, such as kiwis, oranges, corn, pumpkin, sweet potato leaves, mustard, spinach, hazelnuts, goji berries and eggs. Among these examples, spinach is the best source for lutein and zeaxanthin, while eggs are the most common source.
在深綠色或黃橘色等色澤繽紛的蔬果中很多，從飲食中就能輕鬆吃到，像是奇異果、柳橙、玉米、南瓜、地瓜葉、芥菜、菠菜、枸杞子及雞蛋等；來源以菠菜最高，利用率則是雞蛋最佳。
Reminder: Lutein and zeaxanthin are fat-soluble nutrients which are best absorbed when you have them with a meal or cook them in the natural oil of other foods.
小提醒：葉黃素及玉米黃素皆為脂溶性的營養素，適合在飯後食用，或利用食物本身油
fat-soluble(adj.)脂溶性的absorb(v.)吸收
3. Vitamin A
脂幫助吸收。
Vitamin A can be found in animal liver and cod liver oil, as well as in dark green and deep orange fruits and vegetables. Carotene (which can be converted into vitamin A in the body) can be found in carrots, papaya, sweet potatoes, pumpkin, goji berries, tomatoes, water spinach, spinach and milk.
3. 維生素A
convert(v.)轉換、改變
Reminder: Vitamin A is a fat-soluble vitamin and is better absorbed after a meal.
多存在動物的肝臟及魚肝油中；而深綠色與深橙黃色蔬菜水果中含有豐富的維生素A的先質-胡蘿蔔素，在體內可轉換成維生素A，來源有：紅蘿蔔、木瓜、地瓜、南瓜、枸杞子、番茄、空心菜、菠菜及牛奶等。
fat-soluble(adj.)脂溶性的absorb(v.)吸收
4. Astaxanthin
小提醒：維生素A屬脂溶性維生素，飯後吸收較佳。
Salmon, red snapper, oysters, crustaceans, red yeast and red algae are all good sources.
4. 蝦紅素
Reminder: Astaxanthin is a hydrophilic fat-soluble nutrient that does not linger in the body very long, making it quite safe. It is best absorbed if eaten after a main dish or with other oily foods.
鮭魚、紅鯛魚、牡蠣、甲殼類的外殼及紅酵母、紅藻類等。
hydrophilic(adj.)親水的hydro-(prefix)水力的、利用水力的fat-soluble(adj.)脂溶性的linger(v.)停留absorb(v.)吸收
5. DHA
小提醒：蝦紅素是一種親水的脂溶性營養素，故不易蓄積安全性高，在飯後或配合含有油脂的食物一起吃，吸收率會更好。
It is abundant in fatty fish, such as tuna, mackerel, catfish, saury, herring, salmon, and halibut, as well as in different types of seaweed.
5. DHA
abundant(adj.)充足的、豐富的
Reminder: When it comes to deep-sea fish, smaller fish are healthier options than larger fish. Large fish contain high concentrations of heavy metals like methyl mercury. Pregnant women and young children should avoid eating fish altogether or only consume fish that are low in mercury, such as salmon or cod. Overall, algae are safer sources of DHA.
在多脂魚中含量豐富，如：鮪魚、鯖魚、鯰魚、秋刀魚、鯡魚、鮭魚、大比目魚等；或是植物來源的海藻類等。
concentration(n.)濃度consume(v.)大量食用
In the pursuit of health and well-being, maintaining a well-balanced diet is the golden rule. Only consuming nutrients from a few sources cannot satisfy our bodies’ various needs. So if you can’t get adequate nutrients from your diet, taking vitamins and health supplements could be a good alternative.
小提醒：選擇深海魚以小魚優於大魚，大型魚類含有較高濃度的重金屬甲基汞，孕婦及幼兒更應避免或改食用汞含量較低的鮭魚、鱈魚等；植物性的藻類來源是更安全的選擇。
pursuit(n.)追求adequate(adj.)足夠的