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How to Turn Regular Foods Into Super Foods 在這個食品安全得不到保障的年代，人人都希望能養(yǎng)成健康飲食的好習(xí)慣，但很多人并不知道應(yīng)當(dāng)從何做起。本文為你揭開養(yǎng)生飲食神秘的面紗：其實(shí)，合理的搭配在健康的飲食中至關(guān)重要，只要了解文中簡單的搭配“法則”，就算是普通食材也能吃出特殊功效，從而達(dá)到事半功倍的效果。 Certain foods are more nutritious when eaten together. Improve your diet by learning a few of the power couples. 1.Eat Tomatoes With Broccoli Eat cooked tomatoes with broccoli. One study indicated that eating those two foods at the same time may enhance their cancer-fighting abilities. 研究表明，將西紅柿與西蘭花搭配起來做成菜肴，具有增強(qiáng)人體抗癌能力的功效。 2.Throw Oranges Into Your Salad Throw oranges into your salad, or cook bell peppers with your greens. Both are good sources of vitamin C, which helps your body absorb the iron in leafy veggies like spinach, Swiss chard, and kale. 做蔬菜沙拉時加入鮮橙或青椒，因?yàn)轷r橙和青椒都含有大量的維生素C，能夠幫助人體吸收綠色蔬菜中的鐵。 3.Put Olive Oil on Vegetables Eat your vegetables with a little fat; it helps release their antioxidants. Stick to unsaturated fat — like the kind found in olive oil, nuts, and avocados. 吃蔬菜時搭配一點(diǎn)油脂有利于抗氧化物的釋放。要吃一些含不飽和脂肪的食物，如橄欖油、堅(jiān)果等。 Tips: Skip the fat-free salad dressings; they don’t enhance your greens’ nutrients, and most are loaded with sugar and artificial additives. 4.Cook Onions With Garlic Cook onions with garlic; it makes the onions’ antioxidants more powerful. 將大蒜與洋蔥一起烹飪，能使洋蔥更好地起到抗氧化的效果。 5.Spice up Your Barbecues Marinate meat headed for the barbecue with lots of herbs and spices; they can reduce the carcinogenic compounds grilling can cause. 在腌制烤肉的時候加入一些草本香料能有效減少燒烤過程中產(chǎn)生的致癌物質(zhì)。 Tips: Oregano has the most antioxidants, followed by marjoram, dill, thyme, and rosemary. 6.Follow This Formula Make nutritious eating automatic by including vegetables or fruits in three different colors — plus one healthy fat — at each meal. by Carlo Scialla 每一餐都應(yīng)包含三種不同顏色的蔬菜或水果，外加一種健康的脂肪。 You Will Need ◇ Tomatoes and broccoli ◇ Vitamin C-rich foods ◇ Iron-rich foods ◇ Olive oil, nuts, or avocados ◇ Onions and garlic ◇ Herbs and spices 春季養(yǎng)生Must-Eat: 番茄（Tomato）番茄能夠大幅減少患胰腺癌等癌癥的幾率，它還是的維生素C來源。番茄內(nèi)的番茄紅素能防癌及預(yù)防心血管疾病，降低前列腺癌的發(fā)生。 堅(jiān)果（Nut）長期食用堅(jiān)果能降低血液中的三酸甘油脂，是預(yù)防心臟病的食物。堅(jiān)果含較高蛋白質(zhì)、油脂、礦物質(zhì)與維生素，對人體生長發(fā)育、增強(qiáng)體質(zhì)、預(yù)防疾病有極好的功效。 茶葉（Tea）長期飲茶食可降低患胃癌、食道癌及肝癌的幾率。茶葉當(dāng)中含有的多酚類進(jìn)入人體之后能夠促進(jìn)人體消化液的分泌，又能促進(jìn)消化液更好地發(fā)揮作用。 燕麥（Oat）每天食用燕麥片可以降低膽固醇，它所含的豐富纖維會使人很快就有飽腹的感覺，如此一來可以減少攝取其他油膩的食品，達(dá)到控制體重的目的。 大蒜（Garlic）大蒜的味道有些“粗魯”，但吃蒜的好處卻被科學(xué)家們屢屢發(fā)現(xiàn)。除了含有豐富的抗氧化物，大蒜最近還被發(fā)現(xiàn)是預(yù)防腸癌的高手。
How to Turn Regular Foods Into Super Foods 在這個食品安全得不到保障的年代，人人都希望能養(yǎng)成健康飲食的好習(xí)慣，但很多人并不知道應(yīng)當(dāng)從何做起。本文為你揭開養(yǎng)生飲食神秘的面紗：其實(shí)，合理的搭配在健康的飲食中至關(guān)重要，只要了解文中簡單的搭配“法則”，就算是普通食材也能吃出特殊功效，從而達(dá)到事半功倍的效果。 Certain foods are more nutritious when eaten together. Improve your diet by learning a few of the power couples. 1.Eat Tomatoes With Broccoli Eat cooked tomatoes with broccoli. One study indicated that eating those two foods at the same time may enhance their cancer-fighting abilities. 研究表明，將西紅柿與西蘭花搭配起來做成菜肴，具有增強(qiáng)人體抗癌能力的功效。 2.Throw Oranges Into Your Salad Throw oranges into your salad, or cook bell peppers with your greens. Both are good sources of vitamin C, which helps your body absorb the iron in leafy veggies like spinach, Swiss chard, and kale. 做蔬菜沙拉時加入鮮橙或青椒，因?yàn)轷r橙和青椒都含有大量的維生素C，能夠幫助人體吸收綠色蔬菜中的鐵。 3.Put Olive Oil on Vegetables Eat your vegetables with a little fat; it helps release their antioxidants. Stick to unsaturated fat — like the kind found in olive oil, nuts, and avocados. 吃蔬菜時搭配一點(diǎn)油脂有利于抗氧化物的釋放。要吃一些含不飽和脂肪的食物，如橄欖油、堅(jiān)果等。 Tips: Skip the fat-free salad dressings; they don’t enhance your greens’ nutrients, and most are loaded with sugar and artificial additives. 4.Cook Onions With Garlic Cook onions with garlic; it makes the onions’ antioxidants more powerful. 將大蒜與洋蔥一起烹飪，能使洋蔥更好地起到抗氧化的效果。 5.Spice up Your Barbecues Marinate meat headed for the barbecue with lots of herbs and spices; they can reduce the carcinogenic compounds grilling can cause. 在腌制烤肉的時候加入一些草本香料能有效減少燒烤過程中產(chǎn)生的致癌物質(zhì)。 Tips: Oregano has the most antioxidants, followed by marjoram, dill, thyme, and rosemary. 6.Follow This Formula Make nutritious eating automatic by including vegetables or fruits in three different colors — plus one healthy fat — at each meal. by Carlo Scialla 每一餐都應(yīng)包含三種不同顏色的蔬菜或水果，外加一種健康的脂肪。 You Will Need ◇ Tomatoes and broccoli ◇ Vitamin C-rich foods ◇ Iron-rich foods ◇ Olive oil, nuts, or avocados ◇ Onions and garlic ◇ Herbs and spices 春季養(yǎng)生Must-Eat: 番茄（Tomato）番茄能夠大幅減少患胰腺癌等癌癥的幾率，它還是的維生素C來源。番茄內(nèi)的番茄紅素能防癌及預(yù)防心血管疾病，降低前列腺癌的發(fā)生。 堅(jiān)果（Nut）長期食用堅(jiān)果能降低血液中的三酸甘油脂，是預(yù)防心臟病的食物。堅(jiān)果含較高蛋白質(zhì)、油脂、礦物質(zhì)與維生素，對人體生長發(fā)育、增強(qiáng)體質(zhì)、預(yù)防疾病有極好的功效。 茶葉（Tea）長期飲茶食可降低患胃癌、食道癌及肝癌的幾率。茶葉當(dāng)中含有的多酚類進(jìn)入人體之后能夠促進(jìn)人體消化液的分泌，又能促進(jìn)消化液更好地發(fā)揮作用。 燕麥（Oat）每天食用燕麥片可以降低膽固醇，它所含的豐富纖維會使人很快就有飽腹的感覺，如此一來可以減少攝取其他油膩的食品，達(dá)到控制體重的目的。 大蒜（Garlic）大蒜的味道有些“粗魯”，但吃蒜的好處卻被科學(xué)家們屢屢發(fā)現(xiàn)。除了含有豐富的抗氧化物，大蒜最近還被發(fā)現(xiàn)是預(yù)防腸癌的高手。