Sweet Potatoes

新概念第三册Lesson23道出了一个真理:青菜萝卜各有所爱!有人觉得章鱼很恶心,外国人甚至将皮蛋列为世界十大恶心食物。但是好吃的不一定就健康,恶心的不一定就不健康嘛!像薯片这样全球风靡的食物却不见得是健康的食品!今天小编要介绍一下营养学家们公认的五大明星食物,大家健健康康的才是真理~~

1. Sweet Potatoes 番薯

A nutritional All-Star — one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C, potassium, and fiber. Bake and then mix in some unsweetened applesauce or crushed pineapple for extra moisture and sweetness.
营养界的明星——它是我们能食用的最好的植物。它富含类胡萝卜素、维他命C、钾和纤维素。你可以烤一下番薯,然后把它们和不加糖的苹果酱或压碎的菠萝混合,这会增加湿度和甜度。

Mango

2. Mangoes 芒果

Just one cup of mango supplies 100% of a day’s vitamin C, one-third of a day’s vitamin A, a decent dose of blood-pressure-lowering potassium, and 3 grams of fiber. Bonus: mango is one of the fruits least likely to have pesticide residues.
一杯的芒果可以提供一天所需的维他命C,三分之一的维他命A,充足的降低血压的钾元素和三克的纤维素。更好的是:芒果是最不可能残留杀虫剂的水果之一。

Unsweetened Greek Yogurt

3. Unsweetened Greek Yogurt 不加糖的希腊酸奶

Non-fat, plain Greek yogurt has a pleasant tartness, that’s a perfect foil for the natural sweetness of berries, bananas, or your favorite breakfast cereal. It’s strained, so even the fat-free versions are thick and creamy. And the lost liquid means that the yogurt that’s left has twice the protein of ordinary yogurt – about 17 grams in 6 ounces of plain Greek yogurt.
脱脂的原味希腊酸奶有种讨人喜欢的酸味,可以完美地衬托出浆果、香蕉和你最爱的早餐燕麦片的自然甜味。它是被浓缩过的,所以即使脱脂的希腊酸奶也尝起来口感浓稠。由于被浓缩,这意味着蒸发水分后剩下的酸奶拥有比普通奶制品两倍的蛋白质——约6盎司(170克)中含有17克蛋白质。

Broccoli

4. Broccoli 西兰花

It has lots of vitamin C, carotenoids, vitamin K and folic acid. Steam it just enough so that it's still firm and add a sprinkle of red pepper flakes and a spritz of lemon juice.
西兰花里有丰富的维生素C、类胡萝卜素、维生素K和叶酸。简单地蒸熟它就足够了,让西兰花保持其爽脆的口感,你还可以加一些红辣椒粉或者淋上些柠檬汁。

Wild Salmon

5. Wild Salmon 野生三文鱼

The omega-3 fats in fatty fish like salmon can help reduce the risk of sudden-death heart attacks. And wild-caught salmon has less PCB contaminants than farmed salmon.
像三文鱼这类肥美的鱼类都含有丰富的Omega-3不饱和脂肪。这种不饱和脂肪能够降低突发心脏病的风险。同时,比起养殖的三文鱼,野生三文鱼含有较少的多氯联苯(一种对人体有害的人工化学物)。