哪些食物对您的健康有益？（一）
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Georgiana White
Here are 5 foods you should be eating for your best body—Inside and Out.
以下是你应该吃的5种食物，让你的身体内外都保持最佳状态。
Here are 5 foods you should be eating for your best body—Inside and Out.
以下是你应该吃的5种食物，让你的身体内外都保持最佳状态。
1. Green Beans
Filling up on green beans, and other high-fiber foods, can help you prevent weight gain or even promote weight loss—without dieting—suggests new research in The Journal of Nutrition. Researchers found that women who increased their fiber intake generally lost weight while women who decreased the fiber in their diets gained. The scientists boiled the findings into a single weight-loss formula: boosting fiber by 8 grams for every 1,000 calories consumed resulted in losing about 4 1/2 pounds over the course of the study. Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams. Raspberries, chickpeas and strawberries can also help you get your fill.
1.绿豆
《营养杂志》的一项新研究表明，食用青豆和其他高纤维食物可以帮助你在不节食的情况下防止体重增加，甚至促进减肥。研究人员发现，增加纤维摄入量的女性通常会减肥，而减少饮食中纤维的女性则会增重。科学家们将这些发现归结为一个单一的减肥公式：在研究过程中，每消耗1000卡路里，就增加8克纤维，可减少约4 1/2磅。自己试试。如果你每天消耗2000卡路里的热量，那么就要把你的纤维量增加16克。树莓、鹰嘴豆和草莓也可以帮助你饱腹。
Filling up on green beans, and other high-fiber foods, can help you prevent weight gain or even promote weight loss—without dieting—suggests new research in The Journal of Nutrition. Researchers found that women who increased their fiber intake generally lost weight while women who decreased the fiber in their diets gained. The scientists boiled the findings into a single weight-loss formula: boosting fiber by 8 grams for every 1,000 calories consumed resulted in losing about 4 1/2 pounds over the course of the study. Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams. Raspberries, chickpeas and strawberries can also help you get your fill.
1.绿豆
《营养杂志》的一项新研究表明，食用青豆和其他高纤维食物可以帮助你在不节食的情况下防止体重增加，甚至促进减肥。研究人员发现，增加纤维摄入量的女性通常会减肥，而减少饮食中纤维的女性则会增重。科学家们将这些发现归结为一个单一的减肥公式：在研究过程中，每消耗1000卡路里，就增加8克纤维，可减少约4 1/2磅。自己试试。如果你每天消耗2000卡路里的热量，那么就要把你的纤维量增加16克。树莓、鹰嘴豆和草莓也可以帮助你饱腹。
2. Salmon
The omega-3 fatty acids in oily fish—such as salmon and tuna—can boost your skin’s defenses against UV damage. In a study published earlier this year in the American Journal of Clinical Nutrition, researchers found that those who ate a little more than 5 ounces of omega-3-rich fish each week decreased the development of precancerous skin lesions by almost 30 percent. Scientists think the omega-3s act as a shield, protecting cell walls from free-radical damage.
2.三文鱼
三文鱼和金枪鱼等油性鱼类中的ω-3脂肪酸可以增强皮肤对紫外线损伤的防御能力。在今年早些时候发表在《美国临床营养学杂志》上的一项研究中，研究人员发现，那些每周吃5盎司多一点富含ω-3的鱼的人，癌前皮肤病变的发生率降低了近30%。科学家认为ω-3脂肪酸起到了保护细胞壁免受自由基损伤的屏障作用。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
The omega-3 fatty acids in oily fish—such as salmon and tuna—can boost your skin’s defenses against UV damage. In a study published earlier this year in the American Journal of Clinical Nutrition, researchers found that those who ate a little more than 5 ounces of omega-3-rich fish each week decreased the development of precancerous skin lesions by almost 30 percent. Scientists think the omega-3s act as a shield, protecting cell walls from free-radical damage.
2.三文鱼
三文鱼和金枪鱼等油性鱼类中的ω-3脂肪酸可以增强皮肤对紫外线损伤的防御能力。在今年早些时候发表在《美国临床营养学杂志》上的一项研究中，研究人员发现，那些每周吃5盎司多一点富含ω-3的鱼的人，癌前皮肤病变的发生率降低了近30%。科学家认为ω-3脂肪酸起到了保护细胞壁免受自由基损伤的屏障作用。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
3. Blueberries
Eating just under a cup of mixed berries (such as red raspberries, strawberries, blueberries) daily for 8 weeks was associated with increased levels of “good” HDL cholesterol and lowered blood pressure—two positives when it comes to heart health—according to a recent study in the American Journal of Clinical Nutrition. The diverse range of polyphenols—health-promoting plant compounds that include anthocyanins and ellagic acid—provided by the mix of berries is likely responsible for the observed benefits.
3.蓝莓
根据《美国临床营养杂志》最近的一项研究，连续8周每天吃不到一杯混合浆果（如红树莓、草莓、蓝莓）与“有益”高密度脂蛋白胆固醇水平升高和血压降低有关，这是心脏健康的两个积极因素。浆果混合物提供的多种多酚类健康促进植物化合物，包括花青素和鞣花酸，可能是观察到的益处的原因。
Eating just under a cup of mixed berries (such as red raspberries, strawberries, blueberries) daily for 8 weeks was associated with increased levels of “good” HDL cholesterol and lowered blood pressure—two positives when it comes to heart health—according to a recent study in the American Journal of Clinical Nutrition. The diverse range of polyphenols—health-promoting plant compounds that include anthocyanins and ellagic acid—provided by the mix of berries is likely responsible for the observed benefits.
3.蓝莓
根据《美国临床营养杂志》最近的一项研究，连续8周每天吃不到一杯混合浆果（如红树莓、草莓、蓝莓）与“有益”高密度脂蛋白胆固醇水平升高和血压降低有关，这是心脏健康的两个积极因素。浆果混合物提供的多种多酚类健康促进植物化合物，包括花青素和鞣花酸，可能是观察到的益处的原因。
4. Watermelon
Research shows that eating foods that are full of water, such as watermelon, helps keep you satisfied on fewer calories. (Interestingly enough, drinking water alongside foods doesn’t have the safe effect.) At 92 percent water, watermelon is a good source of vitamin C. When it’s the red variety (some are orange or yellow), it also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer. Other foods that are made mostly of water include cucumbers (95 percent), salad greens (90 percent) and strawberries (91 percent).
4.西瓜
研究表明，吃西瓜等富含水分的食物有助于减少热量摄入，让你保持饱腹感。（有趣的是，与食物一起饮用水没有安全效果。）西瓜含92%的水，是维生素C的良好来源。当西瓜是红色品种（有些是橙色或黄色）时，它还含有番茄红素，这是一种抗氧化剂，可能有助于预防心脏病和某些类型的癌症。其他主要由水制成的食物包括黄瓜（95%）、沙拉蔬菜（90%）和草莓（91%）。
Research shows that eating foods that are full of water, such as watermelon, helps keep you satisfied on fewer calories. (Interestingly enough, drinking water alongside foods doesn’t have the safe effect.) At 92 percent water, watermelon is a good source of vitamin C. When it’s the red variety (some are orange or yellow), it also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer. Other foods that are made mostly of water include cucumbers (95 percent), salad greens (90 percent) and strawberries (91 percent).
4.西瓜
研究表明，吃西瓜等富含水分的食物有助于减少热量摄入，让你保持饱腹感。（有趣的是，与食物一起饮用水没有安全效果。）西瓜含92%的水，是维生素C的良好来源。当西瓜是红色品种（有些是橙色或黄色）时，它还含有番茄红素，这是一种抗氧化剂，可能有助于预防心脏病和某些类型的癌症。其他主要由水制成的食物包括黄瓜（95%）、沙拉蔬菜（90%）和草莓（91%）。
5. Tomatoes
Eating more vitamin-C rich foods, such as oranges, tomatoes, strawberries and broccoli, may be a secret to smoother skin. Research in the American Journal of Clinical Nutrition lixs consuming plenty of vitamin C-rich foods with youthful skin. The findings suggest that a higher intake of vitamin C from foods is associated with a lower risk of having wrinkled skin and age-related skin dryness in middle-age women. Vitamin C’s youthful effects on skin may be due to its antioxidant properties, which help protect against ultraviolet rays, and its role in keeping skin firm via collagen synthesis, say the researchers.
source: 5 Foods You Should Be Eating For Your Best Body—Inside and Out
Hope it would help.
5.西红柿
多吃富含维生素C的食物，如橙子、西红柿、草莓和西兰花，可能是皮肤光滑的秘诀。《美国临床营养学杂志》的研究将大量食用富含维生素C的食物与年轻皮肤联系起来。研究结果表明，从食物中摄入更多的维生素C与中年女性患皱纹皮肤和与年龄相关的皮肤干燥的风险较低有关。研究人员表示，维生素C对皮肤年轻化的影响可能是由于它的抗氧化财产，有助于抵御紫外线，以及它通过胶原蛋白合成保持皮肤紧致的作用。
资料来源：为了你最好的身体，你应该吃的5种食物
希望能有所帮助。
Eating more vitamin-C rich foods, such as oranges, tomatoes, strawberries and broccoli, may be a secret to smoother skin. Research in the American Journal of Clinical Nutrition lixs consuming plenty of vitamin C-rich foods with youthful skin. The findings suggest that a higher intake of vitamin C from foods is associated with a lower risk of having wrinkled skin and age-related skin dryness in middle-age women. Vitamin C’s youthful effects on skin may be due to its antioxidant properties, which help protect against ultraviolet rays, and its role in keeping skin firm via collagen synthesis, say the researchers.
source: 5 Foods You Should Be Eating For Your Best Body—Inside and Out
Hope it would help.
5.西红柿
多吃富含维生素C的食物，如橙子、西红柿、草莓和西兰花，可能是皮肤光滑的秘诀。《美国临床营养学杂志》的研究将大量食用富含维生素C的食物与年轻皮肤联系起来。研究结果表明，从食物中摄入更多的维生素C与中年女性患皱纹皮肤和与年龄相关的皮肤干燥的风险较低有关。研究人员表示，维生素C对皮肤年轻化的影响可能是由于它的抗氧化财产，有助于抵御紫外线，以及它通过胶原蛋白合成保持皮肤紧致的作用。
资料来源：为了你最好的身体，你应该吃的5种食物
希望能有所帮助。
Dinesh Modi
Quick answer - food that is the least processed.
Semi-long answer - Raw fruits, like apples, oranges, papaya. Raw vegetables, like lettuce, salad, okra, tomatoes, all other colorful vegetables. Grilled meats, like, grilled chicken breast, egg whites.
Long answer - For a healthy body, you need to train your mind to eat healthy. Its not easy, but possible if you stay disciplined in your effort. If you really want to get healthy, commit your mind and body to a rigorous routine of eating healthy stuff and exercising daily. Following is a guideline for a typical healthy day –
快速答案——加工最少的食物。
半长答案——生水果，比如苹果、橙子、木瓜。生蔬菜，如生菜、沙拉、秋葵、西红柿和所有其他五颜六色的蔬菜。烤肉，比如烤鸡胸肉，蛋清。
长答案——为了一个健康的身体，你需要训练你的头脑，让自己吃得健康。这并不容易，但如果你在努力中保持自律，这是可能的。如果你真的想变得健康，那就让你的身心坚持每天吃健康的东西和锻炼。以下是典型健康日的指南
Quick answer - food that is the least processed.
Semi-long answer - Raw fruits, like apples, oranges, papaya. Raw vegetables, like lettuce, salad, okra, tomatoes, all other colorful vegetables. Grilled meats, like, grilled chicken breast, egg whites.
Long answer - For a healthy body, you need to train your mind to eat healthy. Its not easy, but possible if you stay disciplined in your effort. If you really want to get healthy, commit your mind and body to a rigorous routine of eating healthy stuff and exercising daily. Following is a guideline for a typical healthy day –
快速答案——加工最少的食物。
半长答案——生水果，比如苹果、橙子、木瓜。生蔬菜，如生菜、沙拉、秋葵、西红柿和所有其他五颜六色的蔬菜。烤肉，比如烤鸡胸肉，蛋清。
长答案——为了一个健康的身体，你需要训练你的头脑，让自己吃得健康。这并不容易，但如果你在努力中保持自律，这是可能的。如果你真的想变得健康，那就让你的身心坚持每天吃健康的东西和锻炼。以下是典型健康日的指南
-Get 8 hours of sleep. Wake up fresh at 6–6.30 am.
1. Finish your morning routine, have a sugarless cup of tea/coffee.
2. Put on your walking/jogging shoes and head out for a 30 minute vigorous brisk walk/jog. Make sure your heart rate stays in the cardio/fat burn zone all along. (Invest in a fitbit tracking device - it will open your eyes to fitness and your body will thank you). You can also invest in a treadmill (which are not that expensive anymore) if you have the resources.
-睡8小时。早上6点至6点30分醒来。
1.完成你早上的日常活动，喝一杯无糖的茶/咖啡。
2.穿上你的步行/慢跑鞋，出发进行30分钟的剧烈快走/慢跑。确保你的心率始终处于有氧运动/脂肪燃烧区。（购买一个fitbit跟踪设备，它会让你的眼睛睁开，让你的身体变得健康，你会感谢你的）。如果你有资源的话，你也可以购买一台跑步机（现在已经不那么贵了）。
1. Finish your morning routine, have a sugarless cup of tea/coffee.
2. Put on your walking/jogging shoes and head out for a 30 minute vigorous brisk walk/jog. Make sure your heart rate stays in the cardio/fat burn zone all along. (Invest in a fitbit tracking device - it will open your eyes to fitness and your body will thank you). You can also invest in a treadmill (which are not that expensive anymore) if you have the resources.
-睡8小时。早上6点至6点30分醒来。
1.完成你早上的日常活动，喝一杯无糖的茶/咖啡。
2.穿上你的步行/慢跑鞋，出发进行30分钟的剧烈快走/慢跑。确保你的心率始终处于有氧运动/脂肪燃烧区。（购买一个fitbit跟踪设备，它会让你的眼睛睁开，让你的身体变得健康，你会感谢你的）。如果你有资源的话，你也可以购买一台跑步机（现在已经不那么贵了）。
3. You can buy some dumbbells for cheap and keep them at home. Now, its time to do some weight training using free weights for 20 mins. If you don’t have free weights available, you can do body weight exercises. Look them up on Youtube.
4. Awesome! Exercise is done. You are feeling really pumped up (trust me, you will feel good as your body will release happy hormones). Now, its time to feed your body some good food.
5. Eat 2 walnuts and 5 almonds that you have soaked in water overnight.
6. Eat a bowl of papaya, 2 egg whites - breakfast is done.
3. 你可以买一些便宜的哑铃，把它们放在家里。现在，是时候用自由重量做一些重量训练了，持续20分钟。如果你没有可用的自由重量，你可以做身体重量练习。在Youtube上查找它们。
4. 棒极了! 练习结束了。你感到非常振奋（相信我，你会感觉很好，因为你的身体会释放快乐的荷尔蒙）。现在，是时候给你的身体吃点好东西了。
5. 吃2个核桃和5个在水中浸泡了一夜的杏仁。
6. 吃一碗木瓜，2个蛋清--早餐完成。
4. Awesome! Exercise is done. You are feeling really pumped up (trust me, you will feel good as your body will release happy hormones). Now, its time to feed your body some good food.
5. Eat 2 walnuts and 5 almonds that you have soaked in water overnight.
6. Eat a bowl of papaya, 2 egg whites - breakfast is done.
3. 你可以买一些便宜的哑铃，把它们放在家里。现在，是时候用自由重量做一些重量训练了，持续20分钟。如果你没有可用的自由重量，你可以做身体重量练习。在Youtube上查找它们。
4. 棒极了! 练习结束了。你感到非常振奋（相信我，你会感觉很好，因为你的身体会释放快乐的荷尔蒙）。现在，是时候给你的身体吃点好东西了。
5. 吃2个核桃和5个在水中浸泡了一夜的杏仁。
6. 吃一碗木瓜，2个蛋清--早餐完成。
7. Head off to work/school. Have a cup of green tea between breakfast and lunch. No sugar, no biscuits or cookies. Remember, we are eating healthy.
8. Lunch - one toast of multigrain bread. An apple. Some sauteed vegetables. IF very hungry, an egg white.
9. At about 5 pm, have some puffed wheat or millet or a combination.
10. Dinner - no later than 7–7.30 pm. Eat a healthy and light dinner of lots of vegetables, a grilled chicken breast. Every two days a week, have what is called a Salt Free Dinner - that is, you can only eat fruits on these two days.
7. 去上班/上学。在早餐和午餐之间喝杯绿茶。不加糖，不吃饼干或曲奇。记住，我们要吃得健康。
8. 午餐 - 一个多谷面包吐司。一个苹果。一些炒过的蔬菜。如果非常饿，一个蛋白。
9. 在下午5点左右，吃一些膨化小麦或小米或组合。
10. 晚餐-不迟于7-7.30 pm。吃一顿健康和清淡的晚餐，多吃蔬菜，吃一块烤鸡胸肉。每周有两天，吃所谓的无盐晚餐--也就是说，这两天只能吃水果。
8. Lunch - one toast of multigrain bread. An apple. Some sauteed vegetables. IF very hungry, an egg white.
9. At about 5 pm, have some puffed wheat or millet or a combination.
10. Dinner - no later than 7–7.30 pm. Eat a healthy and light dinner of lots of vegetables, a grilled chicken breast. Every two days a week, have what is called a Salt Free Dinner - that is, you can only eat fruits on these two days.
7. 去上班/上学。在早餐和午餐之间喝杯绿茶。不加糖，不吃饼干或曲奇。记住，我们要吃得健康。
8. 午餐 - 一个多谷面包吐司。一个苹果。一些炒过的蔬菜。如果非常饿，一个蛋白。
9. 在下午5点左右，吃一些膨化小麦或小米或组合。
10. 晚餐-不迟于7-7.30 pm。吃一顿健康和清淡的晚餐，多吃蔬菜，吃一块烤鸡胸肉。每周有两天，吃所谓的无盐晚餐--也就是说，这两天只能吃水果。
Initially, you might feel massive cravings for all sorts of unhealthy foods/sugar/fried food - if thats what you have been eating so far. Trust me, tell your mind that you won’t touch any of it. If you must eat something due to hunger pangs, east an orange.
If you do this for 1 month, you will lose much fat - about 5–6 kgs and will also start feeling like a whole new person - no cravings, clear mind, lots of extra energy. Also, after a month, when you see results, your mind will never let you go back to the old and unhealthy lifestyle.
I’ve done all of the above and am a much happier person now. Try it. It works.
起初，你可能会对各种不健康的食物/糖/油炸食品感到强烈的渴望——如果到目前为止你一直在吃这些的话。相信我，告诉你的头脑，你不会碰任何东西。如果你因为饥饿而必须吃东西，那就吃一个橘子。
如果你这样做一个月，你会减掉很多脂肪——大约5-6公斤，也会开始感觉像一个全新的人——没有食欲，头脑清醒，有很多额外的能量。此外，一个月后，当你看到结果时，你的大脑永远不会让你回到过去不健康的生活方式。
我已经完成了以上所有的事情，现在我是一个更快乐的人。试试看。它有效。
If you do this for 1 month, you will lose much fat - about 5–6 kgs and will also start feeling like a whole new person - no cravings, clear mind, lots of extra energy. Also, after a month, when you see results, your mind will never let you go back to the old and unhealthy lifestyle.
I’ve done all of the above and am a much happier person now. Try it. It works.
起初，你可能会对各种不健康的食物/糖/油炸食品感到强烈的渴望——如果到目前为止你一直在吃这些的话。相信我，告诉你的头脑，你不会碰任何东西。如果你因为饥饿而必须吃东西，那就吃一个橘子。
如果你这样做一个月，你会减掉很多脂肪——大约5-6公斤，也会开始感觉像一个全新的人——没有食欲，头脑清醒，有很多额外的能量。此外，一个月后，当你看到结果时，你的大脑永远不会让你回到过去不健康的生活方式。
我已经完成了以上所有的事情，现在我是一个更快乐的人。试试看。它有效。
Priti Bhatia
There is food which falls under super food category and has medicinal benefits too. Few of them are
有一些食物属于超级食物的范畴，也有药用价值。其中一些是
There is food which falls under super food category and has medicinal benefits too. Few of them are
有一些食物属于超级食物的范畴，也有药用价值。其中一些是
Garlic
Garlic contains compound Allicin. Its beneficial in many ways works wonders to unblock your arteries. Not only this it reduces LDL and increases HDL. It helps in lowering blood pressure. Its regular consumption reduces hardening of arteries.
It improves osteoarthritis and removes fat deposits in the body.
you can use green garlic and its leaves too in soups and salads.
大蒜
大蒜含有化合物大蒜素。它在许多方面都有好处，对疏通你的动脉有神奇的作用。不仅如此，它还能减少低密度脂蛋白，增加高密度脂蛋白。它有助于降低血压。经常食用它可以减少动脉硬化。
它可以改善骨关节炎，消除体内的脂肪沉积。
你可以在汤和沙拉中使用青蒜和它的叶子。
Garlic contains compound Allicin. Its beneficial in many ways works wonders to unblock your arteries. Not only this it reduces LDL and increases HDL. It helps in lowering blood pressure. Its regular consumption reduces hardening of arteries.
It improves osteoarthritis and removes fat deposits in the body.
you can use green garlic and its leaves too in soups and salads.
大蒜
大蒜含有化合物大蒜素。它在许多方面都有好处，对疏通你的动脉有神奇的作用。不仅如此，它还能减少低密度脂蛋白，增加高密度脂蛋白。它有助于降低血压。经常食用它可以减少动脉硬化。
它可以改善骨关节炎，消除体内的脂肪沉积。
你可以在汤和沙拉中使用青蒜和它的叶子。
Indian Gooseberry- A potential source of Vit C. Is considered as a rejuvenating fruit according to ayurveda. It can be consumed in many forms like amla juice, powder, or amla candy, murabba.
It’s full of antioxidants as it kills free radicles in the body and protects us against many diseases. Not only this it keeps you young as well.
印度醋栗是维生素C的潜在来源，根据阿育吠陀，它被认为是一种恢复活力的水果。它可以以多种形式食用，如阿姆拉果汁、粉末或阿姆拉糖果、Murabba。
它富含抗氧化剂，因为它能杀死体内的自由基，保护我们免受许多疾病的侵害。不仅如此，它还能让你保持年轻。
It’s full of antioxidants as it kills free radicles in the body and protects us against many diseases. Not only this it keeps you young as well.
印度醋栗是维生素C的潜在来源，根据阿育吠陀，它被认为是一种恢复活力的水果。它可以以多种形式食用，如阿姆拉果汁、粉末或阿姆拉糖果、Murabba。
它富含抗氧化剂，因为它能杀死体内的自由基，保护我们免受许多疾病的侵害。不仅如此，它还能让你保持年轻。
Lemon
A very potent source of Vit C, lemon water early morning helps in detoxification of the body and helps in weight loss.
Flaxseed
A potential source of omega 3 fatty acid. A rich source of magnesium, manganese and other essential micro nutrients. Good fats keep the skin and hair healthy.
柠檬
柠檬水是维生素C的有效来源，清晨柠檬水有助于身体排毒，有助于减肥。
亚麻籽
ω3脂肪酸的潜在来源。富含镁、锰和其他必需微量营养素。有益的脂肪可以保持皮肤和头发的健康。
A very potent source of Vit C, lemon water early morning helps in detoxification of the body and helps in weight loss.
Flaxseed
A potential source of omega 3 fatty acid. A rich source of magnesium, manganese and other essential micro nutrients. Good fats keep the skin and hair healthy.
柠檬
柠檬水是维生素C的有效来源，清晨柠檬水有助于身体排毒，有助于减肥。
亚麻籽
ω3脂肪酸的潜在来源。富含镁、锰和其他必需微量营养素。有益的脂肪可以保持皮肤和头发的健康。
Wheat Grass Juice
An excellent detoxification remedy. It’s rich in chlorophyll, which keeps your haemoglobin in check.
Top 10 Health Benefits of Wheatgrass Juice
Saffron- This is a super food and has extraordinary properties, it maintains the growth of cells and tissues. It is also helpful in repairing of cells in the body and keeps the body warm.
麦草汁
一种很好的排毒药物。它富含叶绿素，可以控制你的血红蛋白。
麦草汁的10大健康益处
藏红花-这是一种超级食物，具有非凡的财产，它可以维持细胞和组织的生长。它也有助于修复体内细胞并保持身体温暖。
An excellent detoxification remedy. It’s rich in chlorophyll, which keeps your haemoglobin in check.
Top 10 Health Benefits of Wheatgrass Juice
Saffron- This is a super food and has extraordinary properties, it maintains the growth of cells and tissues. It is also helpful in repairing of cells in the body and keeps the body warm.
麦草汁
一种很好的排毒药物。它富含叶绿素，可以控制你的血红蛋白。
麦草汁的10大健康益处
藏红花-这是一种超级食物，具有非凡的财产，它可以维持细胞和组织的生长。它也有助于修复体内细胞并保持身体温暖。
Almonds- Rich source of zinc, magnesium, Vit E and omega 3 fatty acids. Ageing happens due to oxidative damage in the cells, almonds are rich in antioxidants, which helps in preventing oxidative damage to the cell.
It’s a perfect food and storehouse of nutrients. It’s rich in Vit B12, B2, Vit A, folic acid. It also contains Vit E, K, calcium and Vit D.
Medical information and health advice you can trust.
杏仁-富含锌、镁、维生素E和欧米伽3脂肪酸。衰老是由于细胞中的氧化损伤而发生的，杏仁富含抗氧化剂，有助于防止细胞的氧化损伤。
这是一种完美的食物，也是营养的宝库。它富含维生素B12、B2、维生素A和叶酸。它还含有维生素E、K、钙和维生素D。
您可以信赖的医疗信息和健康建议。
It’s a perfect food and storehouse of nutrients. It’s rich in Vit B12, B2, Vit A, folic acid. It also contains Vit E, K, calcium and Vit D.
Medical information and health advice you can trust.
杏仁-富含锌、镁、维生素E和欧米伽3脂肪酸。衰老是由于细胞中的氧化损伤而发生的，杏仁富含抗氧化剂，有助于防止细胞的氧化损伤。
这是一种完美的食物，也是营养的宝库。它富含维生素B12、B2、维生素A和叶酸。它还含有维生素E、K、钙和维生素D。
您可以信赖的医疗信息和健康建议。
Eggs
An excellent source of essential amino acids, which are required for muscle synthesis, its considered an extraordinary food in the bodybuilding world. Egg whites consumed after the workout helps in recovery from muscle injury during the workout and promotes muscle synthesis.
鸡蛋
作为肌肉合成所需的必需氨基酸的绝佳来源，它被认为是健美界的一种非凡食物。运动后摄入的蛋白有助于从运动中的肌肉损伤中恢复，并促进肌肉合成。
An excellent source of essential amino acids, which are required for muscle synthesis, its considered an extraordinary food in the bodybuilding world. Egg whites consumed after the workout helps in recovery from muscle injury during the workout and promotes muscle synthesis.
鸡蛋
作为肌肉合成所需的必需氨基酸的绝佳来源，它被认为是健美界的一种非凡食物。运动后摄入的蛋白有助于从运动中的肌肉损伤中恢复，并促进肌肉合成。
Fish- A good source of omega 3 fatty acid, protects cell membrane. Fatty fish like mackerel, sardine, tuna and other types are good sources of omega 3 fatty acid. It is anti-inflammatory and prevents skin conditions like acne and psoriasis.
Turmeric- Is the spice known for its antibacterial properties, it’s a blood purifier and gives the natural glow to the skin.
Water- Water therapy is the ancient techniques used for various ailments, one of the benefits of drinking water is, it makes skin supple and hydrated. People who keep their skin hydrated shows fewer signs of ageing while on the other side dehydrated skin looks flaky and dry.
鱼类-欧米伽3脂肪酸的良好来源，保护细胞膜。鲭鱼、沙丁鱼、金枪鱼和其他类型的脂肪鱼是欧米伽3脂肪酸的良好来源。它具有抗炎作用，可以预防痤疮和银屑病等皮肤病。
姜黄--是以其抗菌特性而闻名的香料，它是一种血液净化剂，给皮肤带来自然光泽。
水--水疗法是用于治疗各种疾病的古老技术，饮水的好处之一是，它使皮肤柔软和水润。保持皮肤水润的人显示出较少的老化迹象，而另一方面，缺水的皮肤则看起来像片状和干燥。
Turmeric- Is the spice known for its antibacterial properties, it’s a blood purifier and gives the natural glow to the skin.
Water- Water therapy is the ancient techniques used for various ailments, one of the benefits of drinking water is, it makes skin supple and hydrated. People who keep their skin hydrated shows fewer signs of ageing while on the other side dehydrated skin looks flaky and dry.
鱼类-欧米伽3脂肪酸的良好来源，保护细胞膜。鲭鱼、沙丁鱼、金枪鱼和其他类型的脂肪鱼是欧米伽3脂肪酸的良好来源。它具有抗炎作用，可以预防痤疮和银屑病等皮肤病。
姜黄--是以其抗菌特性而闻名的香料，它是一种血液净化剂，给皮肤带来自然光泽。
水--水疗法是用于治疗各种疾病的古老技术，饮水的好处之一是，它使皮肤柔软和水润。保持皮肤水润的人显示出较少的老化迹象，而另一方面，缺水的皮肤则看起来像片状和干燥。
Drink Coconut water-
An excellent refreshing drink to maintain your electrolyte balance keeps you energetic as it contains natural sugar and electrolytes.
HIGH PROTEIN SPROUTS
Sprouts are the good source of protein for vegetarians, they not only provide proteins but are rich in vitamins and minerals too. It has multifold benefits. Being high in Vit B, it keeps your skin hydrated. It has three-fold Vit C than a normal legume.
饮用椰子水-
一种极好的提神饮料，可以保持你的电解质平衡，使你保持精力充沛，因为它含有天然糖和电解质。
高蛋白芽菜
芽菜是素食者的良好蛋白质来源，它们不仅提供蛋白质，而且还含有丰富的维生素和矿物质。它有多方面的好处。由于含有大量的维生素B，它能使你的皮肤保持水润。它的维生素C是普通豆类的三倍。
An excellent refreshing drink to maintain your electrolyte balance keeps you energetic as it contains natural sugar and electrolytes.
HIGH PROTEIN SPROUTS
Sprouts are the good source of protein for vegetarians, they not only provide proteins but are rich in vitamins and minerals too. It has multifold benefits. Being high in Vit B, it keeps your skin hydrated. It has three-fold Vit C than a normal legume.
饮用椰子水-
一种极好的提神饮料，可以保持你的电解质平衡，使你保持精力充沛，因为它含有天然糖和电解质。
高蛋白芽菜
芽菜是素食者的良好蛋白质来源，它们不仅提供蛋白质，而且还含有丰富的维生素和矿物质。它有多方面的好处。由于含有大量的维生素B，它能使你的皮肤保持水润。它的维生素C是普通豆类的三倍。
Rich in Vit E- Good for skin, keeps your skin glowing.
Rich in Iron- Gives you a 5-10% of the daily dose of iron.
Green Tea
Drinking green tea makes you feel good. Stress is the most common factor for early ageing, amino acid theanine present in the green tea is one of the amino acids which act as a stress buster that elevates the mood under stressful conditions.
Dry Berries- They are rich in Vit C, Vit A and other minerals. They are high in antioxidants properties. You can try different dried berries like blueberry, strawberry and others. Use them in your regular cereal instead of white sugar
富含维生素E-对皮肤有益，让你的皮肤容光焕发。
富含铁元素-使你的铁含量达到每日剂量的5-10%。
绿茶
喝绿茶会让你感觉很好。压力是导致早衰的最常见因素，绿茶中的氨基酸茶氨酸是在压力条件下起到缓解压力作用的氨基酸之一，可以提升情绪。
干浆果-富含维生素C、维生素A和其他矿物质。它们富含抗氧化剂财产。你可以尝试不同的干浆果，如蓝莓、草莓和其他。在你的普通谷物中使用它们，而不是白糖
Rich in Iron- Gives you a 5-10% of the daily dose of iron.
Green Tea
Drinking green tea makes you feel good. Stress is the most common factor for early ageing, amino acid theanine present in the green tea is one of the amino acids which act as a stress buster that elevates the mood under stressful conditions.
Dry Berries- They are rich in Vit C, Vit A and other minerals. They are high in antioxidants properties. You can try different dried berries like blueberry, strawberry and others. Use them in your regular cereal instead of white sugar
富含维生素E-对皮肤有益，让你的皮肤容光焕发。
富含铁元素-使你的铁含量达到每日剂量的5-10%。
绿茶
喝绿茶会让你感觉很好。压力是导致早衰的最常见因素，绿茶中的氨基酸茶氨酸是在压力条件下起到缓解压力作用的氨基酸之一，可以提升情绪。
干浆果-富含维生素C、维生素A和其他矿物质。它们富含抗氧化剂财产。你可以尝试不同的干浆果，如蓝莓、草莓和其他。在你的普通谷物中使用它们，而不是白糖
Sumit Kumar
Here are a few foods you can consume daily to maintain a healthy lifestyle ;
1. Berries
All berries are great sources of fiber—a nutrient that most Americans don’t get enough of and one that is important for a healthy digestive system. Fiber may help to promote weight loss. Raspberries boast the most at 8 grams per cup—and also contain ellagic acid, a compound with anti-cancer properties. The same amount of blueberries has half the fiber (4 grams), but is packed with anthocyanins, antioxidants that may help keep memory sharp as you age. A cup of strawberries contains 3 grams of fiber, but more than a full day’s recommended dose of skin-firming vitamin C.
以下是一些你可以每天食用的食物，以保持健康的生活方式；
1.浆果
所有的浆果都是很好的纤维来源，这种营养素大多数美国人都摄入不足，对健康的消化系统很重要。纤维可能有助于促进减肥。覆盆子的重量最高，每杯8克，而且还含有鞣花酸，这是一种具有抗癌财产的化合物。同样数量的蓝莓含有一半的纤维（4克），但富含花青素，这是一种抗氧化剂，可以帮助你随着年龄的增长保持记忆力。一杯草莓含有3克纤维，但含有超过一整天推荐剂量的紧致皮肤的维生素C。
Here are a few foods you can consume daily to maintain a healthy lifestyle ;
1. Berries
All berries are great sources of fiber—a nutrient that most Americans don’t get enough of and one that is important for a healthy digestive system. Fiber may help to promote weight loss. Raspberries boast the most at 8 grams per cup—and also contain ellagic acid, a compound with anti-cancer properties. The same amount of blueberries has half the fiber (4 grams), but is packed with anthocyanins, antioxidants that may help keep memory sharp as you age. A cup of strawberries contains 3 grams of fiber, but more than a full day’s recommended dose of skin-firming vitamin C.
以下是一些你可以每天食用的食物，以保持健康的生活方式；
1.浆果
所有的浆果都是很好的纤维来源，这种营养素大多数美国人都摄入不足，对健康的消化系统很重要。纤维可能有助于促进减肥。覆盆子的重量最高，每杯8克，而且还含有鞣花酸，这是一种具有抗癌财产的化合物。同样数量的蓝莓含有一半的纤维（4克），但富含花青素，这是一种抗氧化剂，可以帮助你随着年龄的增长保持记忆力。一杯草莓含有3克纤维，但含有超过一整天推荐剂量的紧致皮肤的维生素C。
2. Eggs
A source of high-quality protein, eggs might give your meal more staying power too. A recent study found that when people ate a scrambled-egg-and-toast breakfast, they felt more satisfied—and ate less at lunch—than when they ate a bagel (that supplied the same number of calories) another day. Even if you’re watching your cholesterol, a daily egg can likely fit into your eating plans. Egg yolks contain lutein and zeaxanthin—two antioxidants that help keep eyes healthy. In fact, mounting research lixs lutein and zeaxanthin with reduced risk for age-related macular degeneration, the leading cause of blindness in people over 50. And lutein also may help to shield your skin from UV damage.
2.鸡蛋
鸡蛋是高质量蛋白质的来源，可能也会给你的食物带来更多的持久力。最近的一项研究发现，当人们早餐吃炒鸡蛋和吐司时，他们会比第二天吃百吉饼（提供相同热量）时感到更满意，午餐吃得更少。即使你在观察自己的胆固醇水平，每天吃一个鸡蛋也可能符合你的饮食计划。蛋黄含有叶黄素和玉米黄质，这两种抗氧化剂有助于保持眼睛健康。事实上，越来越多的研究将叶黄素和玉米黄质与年龄相关性黄斑变性的风险降低联系起来，黄斑变性是50岁以上人群失明的主要原因。叶黄素也可以帮助保护你的皮肤免受紫外线的伤害。
A source of high-quality protein, eggs might give your meal more staying power too. A recent study found that when people ate a scrambled-egg-and-toast breakfast, they felt more satisfied—and ate less at lunch—than when they ate a bagel (that supplied the same number of calories) another day. Even if you’re watching your cholesterol, a daily egg can likely fit into your eating plans. Egg yolks contain lutein and zeaxanthin—two antioxidants that help keep eyes healthy. In fact, mounting research lixs lutein and zeaxanthin with reduced risk for age-related macular degeneration, the leading cause of blindness in people over 50. And lutein also may help to shield your skin from UV damage.
2.鸡蛋
鸡蛋是高质量蛋白质的来源，可能也会给你的食物带来更多的持久力。最近的一项研究发现，当人们早餐吃炒鸡蛋和吐司时，他们会比第二天吃百吉饼（提供相同热量）时感到更满意，午餐吃得更少。即使你在观察自己的胆固醇水平，每天吃一个鸡蛋也可能符合你的饮食计划。蛋黄含有叶黄素和玉米黄质，这两种抗氧化剂有助于保持眼睛健康。事实上，越来越多的研究将叶黄素和玉米黄质与年龄相关性黄斑变性的风险降低联系起来，黄斑变性是50岁以上人群失明的主要原因。叶黄素也可以帮助保护你的皮肤免受紫外线的伤害。
3. Beans
Beans are a good plant-based source of iron (up to 13 mg per 3/4 cup), a mineral that transports oxygen from your lungs to the cells in your body. Because your body can’t absorb the form of iron in plant-based foods as well as it can the form found in beef and poultry, pair beans with a vitamin C-rich food, such as sweet potatoes or lemon juice, to boost your iron absorption. Beans also boast fiber: 1/2 cup of cooked navy beans packs a whopping 7 grams of fiber, while the same amount of lentils and kidney beans provide 8 and 6 grams, respectively. Much of this fiber is the soluble kind that benefits blood cholesterol levels.
3.豆类
豆类是铁的良好植物来源（每3/4杯高达13毫克），铁是一种将氧气从肺部输送到体内细胞的矿物质。因为你的身体不能像牛肉和家禽那样吸收植物性食物中的铁，所以将豆类与富含维生素C的食物（如红薯或柠檬汁）搭配，以促进铁的吸收。豆类也富含纤维：1/2杯煮熟的海军蓝豆含有多达7克的纤维，而等量的扁豆和芸豆分别提供8克和6克。这种纤维大部分是可溶性的，有利于血液胆固醇水平。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Beans are a good plant-based source of iron (up to 13 mg per 3/4 cup), a mineral that transports oxygen from your lungs to the cells in your body. Because your body can’t absorb the form of iron in plant-based foods as well as it can the form found in beef and poultry, pair beans with a vitamin C-rich food, such as sweet potatoes or lemon juice, to boost your iron absorption. Beans also boast fiber: 1/2 cup of cooked navy beans packs a whopping 7 grams of fiber, while the same amount of lentils and kidney beans provide 8 and 6 grams, respectively. Much of this fiber is the soluble kind that benefits blood cholesterol levels.
3.豆类
豆类是铁的良好植物来源（每3/4杯高达13毫克），铁是一种将氧气从肺部输送到体内细胞的矿物质。因为你的身体不能像牛肉和家禽那样吸收植物性食物中的铁，所以将豆类与富含维生素C的食物（如红薯或柠檬汁）搭配，以促进铁的吸收。豆类也富含纤维：1/2杯煮熟的海军蓝豆含有多达7克的纤维，而等量的扁豆和芸豆分别提供8克和6克。这种纤维大部分是可溶性的，有利于血液胆固醇水平。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
4. Nuts
Nuts are rich sources of heart-healthy unsaturated fats. Studies of Seventh-Day Adventists (a religious denomination that emphasizes healthy living and a vegetarian diet) show that those who eat nuts add, on average, an extra two and a half years to their lives. Walnuts may be the spotlight-stealers, though, with their high level of alpha-linolenic acid (ALA), an omega-3 fatty acid that’s been lixed to heart health and improved mood. Walnuts’ high mono- and polyunsaturated-fat content also helps reduce total and “bad” LDL cholesterol levels while maintaining healthy levels of “good” HDL cholesterol.
4. 坚果
坚果是心脏健康的不饱和脂肪的丰富来源。对基督复临安息日会（一个强调健康生活和素食的宗教派别）的研究表明，那些吃坚果的人平均会使他们的寿命多出两年半的时间。不过，核桃可能是焦点人物，因为它含有大量的α-亚麻酸（ALA），这是一种欧米茄-3脂肪酸，与心脏健康和改善情绪有关。核桃的高单质和多质不饱和脂肪含量也有助于降低总胆固醇和 "坏 "LDL胆固醇水平，同时保持 "好 "HDL胆固醇的健康水平。
Nuts are rich sources of heart-healthy unsaturated fats. Studies of Seventh-Day Adventists (a religious denomination that emphasizes healthy living and a vegetarian diet) show that those who eat nuts add, on average, an extra two and a half years to their lives. Walnuts may be the spotlight-stealers, though, with their high level of alpha-linolenic acid (ALA), an omega-3 fatty acid that’s been lixed to heart health and improved mood. Walnuts’ high mono- and polyunsaturated-fat content also helps reduce total and “bad” LDL cholesterol levels while maintaining healthy levels of “good” HDL cholesterol.
4. 坚果
坚果是心脏健康的不饱和脂肪的丰富来源。对基督复临安息日会（一个强调健康生活和素食的宗教派别）的研究表明，那些吃坚果的人平均会使他们的寿命多出两年半的时间。不过，核桃可能是焦点人物，因为它含有大量的α-亚麻酸（ALA），这是一种欧米茄-3脂肪酸，与心脏健康和改善情绪有关。核桃的高单质和多质不饱和脂肪含量也有助于降低总胆固醇和 "坏 "LDL胆固醇水平，同时保持 "好 "HDL胆固醇的健康水平。
5. Oranges
An excellent source of vitamin C, just one large orange (or a cup of OJ) contains a full day’s dose. Vitamin C is critical for producing white blood cells and antibodies that fight off infections; it’s also a powerful antioxidant that helps protect cells from free-radical damage and plays a key role in producing skin-firming collagen. Oranges are also high in fiber and folate.
5. 橙子
维生素C的一个很好的来源，只要一个大橙子（或一杯橙汁）就包含一整天的剂量。维生素C对产生白血球和抵抗感染的抗体至关重要；它也是一种强大的抗氧化剂，有助于保护细胞免受自由基的损害，并在产生紧致皮肤的胶原蛋白中发挥关键作用。橙子的纤维和叶酸含量也很高。
An excellent source of vitamin C, just one large orange (or a cup of OJ) contains a full day’s dose. Vitamin C is critical for producing white blood cells and antibodies that fight off infections; it’s also a powerful antioxidant that helps protect cells from free-radical damage and plays a key role in producing skin-firming collagen. Oranges are also high in fiber and folate.
5. 橙子
维生素C的一个很好的来源，只要一个大橙子（或一杯橙汁）就包含一整天的剂量。维生素C对产生白血球和抵抗感染的抗体至关重要；它也是一种强大的抗氧化剂，有助于保护细胞免受自由基的损害，并在产生紧致皮肤的胶原蛋白中发挥关键作用。橙子的纤维和叶酸含量也很高。
6. Sweet Potatoes
Sweet potatoes are so brilliantly orange thanks to their alpha and beta carotene. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals. One medium sweet potato—or about 1/2 cup—provides nearly four times the recommended daily value of vitamin A, plus some vitamin C and B6, potassium, manganese and lutein and zeaxanthin, prompting the Center for Science in the Public Interest to call it one of the most nutritious vegetables in the land.
6. 红薯
红薯之所以有如此亮丽的橙色，是由于其α和β胡萝卜素。身体将这些化合物转化为维生素A的活性形式，这有助于保持你的眼睛、骨骼和免疫系统的健康。这些植物化学物质还作为抗氧化剂发挥作用，扫除促进疾病的自由基。一个中等大小的红薯--或大约1/2杯--可提供近四倍于建议的每日维生素A值，加上一些维生素C和B6、钾、锰以及叶黄素和玉米黄素，促使公共利益科学中心将其称为土地上最有营养的蔬菜之一。
Sweet potatoes are so brilliantly orange thanks to their alpha and beta carotene. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals. One medium sweet potato—or about 1/2 cup—provides nearly four times the recommended daily value of vitamin A, plus some vitamin C and B6, potassium, manganese and lutein and zeaxanthin, prompting the Center for Science in the Public Interest to call it one of the most nutritious vegetables in the land.
6. 红薯
红薯之所以有如此亮丽的橙色，是由于其α和β胡萝卜素。身体将这些化合物转化为维生素A的活性形式，这有助于保持你的眼睛、骨骼和免疫系统的健康。这些植物化学物质还作为抗氧化剂发挥作用，扫除促进疾病的自由基。一个中等大小的红薯--或大约1/2杯--可提供近四倍于建议的每日维生素A值，加上一些维生素C和B6、钾、锰以及叶黄素和玉米黄素，促使公共利益科学中心将其称为土地上最有营养的蔬菜之一。
7. Broccoli
This green powerhouse packs vitamins C, A and K (which helps with bone health) and A, as well as folate. There is another reason broccoli frequently earns a top spot on “superfoods” lists: it delivers a healthy dose of sulforaphane, a type of isothiocyanate that is thought to thwart cancer by helping to stimulate the body’s detoxifying enzymes.
7. 西兰花
这种绿色的动力源包含维生素C、A和K（有助于骨骼健康）和A，以及叶酸。还有一个原因是西兰花经常在 "超级食品 "名单上名列前茅：它提供健康剂量的莱菔子，这是一种异硫氰酸盐，被认为可以通过帮助刺激身体的解毒酶来阻止癌症。
This green powerhouse packs vitamins C, A and K (which helps with bone health) and A, as well as folate. There is another reason broccoli frequently earns a top spot on “superfoods” lists: it delivers a healthy dose of sulforaphane, a type of isothiocyanate that is thought to thwart cancer by helping to stimulate the body’s detoxifying enzymes.
7. 西兰花
这种绿色的动力源包含维生素C、A和K（有助于骨骼健康）和A，以及叶酸。还有一个原因是西兰花经常在 "超级食品 "名单上名列前茅：它提供健康剂量的莱菔子，这是一种异硫氰酸盐，被认为可以通过帮助刺激身体的解毒酶来阻止癌症。
8. Tea
Studies show if you drink tea regularly, you may reduce your risk of Alzheimer’s, diabetes and some cancers, plus have healthier teeth and gums and stronger bones. How? Tea is rich in a class of antioxidants called flavonoids. Regardless of the variety of tea you choose, maximize the power of its flavonoids by drinking it freshly brewed. If you want to keep a batch of cold tea in your refrigerator, add a little lemon juice—the citric acid and vitamin C in that squeeze of lemon, lime or orange help preserve the flavonoids.
8. 茶
研究表明，如果你经常喝茶，你可能会减少患阿尔茨海默氏症、糖尿病和一些癌症的风险，而且拥有更健康的牙齿和牙龈以及更强的骨骼。怎么做到的？茶叶富含一类叫做类黄酮的抗氧化剂。无论您选择哪种茶，都要通过饮用新鲜冲泡的茶来最大限度地发挥其类黄酮的力量。如果你想在冰箱里保存一批冷茶，可以加入一点柠檬汁--柠檬、酸橙或桔子中的柠檬酸和维生素C有助于保存类黄酮。
Studies show if you drink tea regularly, you may reduce your risk of Alzheimer’s, diabetes and some cancers, plus have healthier teeth and gums and stronger bones. How? Tea is rich in a class of antioxidants called flavonoids. Regardless of the variety of tea you choose, maximize the power of its flavonoids by drinking it freshly brewed. If you want to keep a batch of cold tea in your refrigerator, add a little lemon juice—the citric acid and vitamin C in that squeeze of lemon, lime or orange help preserve the flavonoids.
8. 茶
研究表明，如果你经常喝茶，你可能会减少患阿尔茨海默氏症、糖尿病和一些癌症的风险，而且拥有更健康的牙齿和牙龈以及更强的骨骼。怎么做到的？茶叶富含一类叫做类黄酮的抗氧化剂。无论您选择哪种茶，都要通过饮用新鲜冲泡的茶来最大限度地发挥其类黄酮的力量。如果你想在冰箱里保存一批冷茶，可以加入一点柠檬汁--柠檬、酸橙或桔子中的柠檬酸和维生素C有助于保存类黄酮。
9. Spinach
Spinach is teeming with important nutrients: vitamins A, C and K—as well as some fiber, iron, calcium, potassium, magnesium and vitamin E. Spinach is an easy, delicious and good source of folate, a water-soluble B vitamin that helps produce DNA and form healthy new cells, making it especially important for mothers-to-be. A cup boasts 15 percent of the recommended daily intake.
9. 菠菜
菠菜富含重要的营养物质：维生素A、C和K--以及一些纤维、铁、钙、钾、镁和维生素E。菠菜是叶酸的一个简单、美味和良好的来源，叶酸是一种水溶性B族维生素，有助于产生DNA和形成健康的新细胞，使它对准妈妈们特别重要。一杯菠菜拥有15%的建议日摄入量。
Spinach is teeming with important nutrients: vitamins A, C and K—as well as some fiber, iron, calcium, potassium, magnesium and vitamin E. Spinach is an easy, delicious and good source of folate, a water-soluble B vitamin that helps produce DNA and form healthy new cells, making it especially important for mothers-to-be. A cup boasts 15 percent of the recommended daily intake.
9. 菠菜
菠菜富含重要的营养物质：维生素A、C和K--以及一些纤维、铁、钙、钾、镁和维生素E。菠菜是叶酸的一个简单、美味和良好的来源，叶酸是一种水溶性B族维生素，有助于产生DNA和形成健康的新细胞，使它对准妈妈们特别重要。一杯菠菜拥有15%的建议日摄入量。
10. Yogurt
In the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While the age-defying powers of yogurt never have been proven directly, yogurt contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness. It’s also rich in calcium, which helps stave off osteoporosis. Just 1 cup of yogurt provides nearly half the recommended daily value of calcium and is rich in phosphorus, potassium, zinc, riboflavin, vitamin B12 and protein.
Will add more if I remember..
Stay Healthy..!
10. 酸奶
在20世纪70年代，据传苏联格鲁吉亚的人均百岁老人比任何其他国家都多。当时的报告声称，他们长寿的秘诀是酸奶，一种在他们饮食中无处不在的食物。虽然酸奶的抗衰老能力从未被直接证实，但酸奶含有 "好细菌"，有助于保持肠道健康，减少与年龄有关的肠道疾病的发生率。它还含有丰富的钙质，有助于避免骨质疏松症。仅仅1杯酸奶就提供了近一半的钙质建议日值，并富含磷、钾、锌、核黄素、维生素B12和蛋白质。
如果我记得，会添加更多。
保持健康...!
In the 1970s, Soviet Georgia was rumored to have more centenarians per capita than any other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While the age-defying powers of yogurt never have been proven directly, yogurt contains “good bacteria” that help maintain gut health and diminish the incidence of age-related intestinal illness. It’s also rich in calcium, which helps stave off osteoporosis. Just 1 cup of yogurt provides nearly half the recommended daily value of calcium and is rich in phosphorus, potassium, zinc, riboflavin, vitamin B12 and protein.
Will add more if I remember..
Stay Healthy..!
10. 酸奶
在20世纪70年代，据传苏联格鲁吉亚的人均百岁老人比任何其他国家都多。当时的报告声称，他们长寿的秘诀是酸奶，一种在他们饮食中无处不在的食物。虽然酸奶的抗衰老能力从未被直接证实，但酸奶含有 "好细菌"，有助于保持肠道健康，减少与年龄有关的肠道疾病的发生率。它还含有丰富的钙质，有助于避免骨质疏松症。仅仅1杯酸奶就提供了近一半的钙质建议日值，并富含磷、钾、锌、核黄素、维生素B12和蛋白质。
如果我记得，会添加更多。
保持健康...!
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