1、7 种每个女性必须要吃的食物 作者:Admin 来源:英文写作网精华文库 浏览:63 2009-8-17 7 Foods Every Woman Must EatHeres good-food news: The more you munch on healthy eats, the less you need to worry about Friday nights fat burger and fries. Who says? Harvard. Its medical school has found that women who routinely nibble nutritiously
2、 slash their risk of dying from the usual culprits, including heart disease and cancer.To up your odds of living a long and healthy life-despite occasional blow-outs at TGIF-make sure you regularly include these 7 nutritional powerhouses in your diet. “Theyre the cream of the healthy-foods crop,“ sa
3、ys Elizabeth Somer, RD, author of Age-Proof Your Body.7 种每个女性必须要吃的食物下面报告好食品消息:你咀嚼健康的东西越多你就可以越少担心星期五晚上的高热量汉堡和薯条。谁说的?哈佛!它的医学院已经发现女性经常吃这些东西的大大降低了死于一般性疾病,包括心脏病和癌症。为了让你拥有健康长寿的生活,尽管有时会出现打击,超出 TGIF 的范围,但是确保在你的日常饮食中经常食用包括下面 7 种营养丰富的组织。“他们是被誉为健康食物的植物中的精华,”Elizabeth Somer 说, RD, Age-Proof Your Body 的作者。1. BER
4、RIESWhy: Ounce for ounce, berries have more protective plant antioxidants than almost any other food. “These compounds not only lower your disease risks, they help prevent memory loss,“ says Somer.How Much: Aim for a cup of berries-any berries, fresh or frozen-at least three times a week (berry rese
5、archers say eat a cup daily). Since berries are high in fill-you-up fiber, they may also help curb weight gain.How:Toss them in salads Snack on them one by one, like healthy potato chips Add them to yogurt, cereal, and smoothies Stir them into anything you bake 1.浆果原因:一盎司的浆果比起其它任何食物都含有更多的保护作用的植物抗氧化剂
6、。Somer 说:“这些化合物不仅能降低你患疾病的风险,还能帮你抵抗记忆丧失。”份量:以一杯任何种类的新鲜的或者是冰冻的浆果为目标,至少一星期三次,浆果研究人员建议每天一杯。因为浆果含有很高的令人有饱腹感的纤维,所以它还可以帮你减轻体重。如何食用:把它们拌到沙拉上,像吃健康薯片那样把它们当点心一个一个食用。把它们加到酸奶,谷物和果汁上。搅动它们到任何你正在烤的东西上。2. SALMONWhy: Sure salmon is a prime source of omega-3s, the healthy fats that fend off heart disease and maybe mor
7、e, but are you aware that a mere 3 ounces of the fish serves up 170% of your daily vitamin B12 and more than 80% of your DHow Much: Aim for two servings a week (and if ones tuna, thats okay).How:Broil, bake or poach it with dill Toss it into pasta dishes and salads If youre vegetarian or just not a
8、fish-eater, get the key omega-3 fat called DHA in:Silk Plus Omega-3 DHA Soymilk Horizon Organic Milk Plus DHA Oh Mama Nutrition Bars Gold Circle Farm Eggs Rachels Wickedly Delicious Yogurts 2.鲑鱼原因:知道鲑鱼是 omega3 脂肪酸的主要来源,omega3 脂肪酸是不饱和脂肪酸,能抵御心脏病等,但是你有没有意识到仅仅 3 盎司的鲑鱼就能提供你每日所需的高达 170%的维他命 B12 和高于 80%的维他
9、命 D。分量:目标为一星期两次(如果一次用金枪鱼代替,也行)如何食用:烤或者是用莳萝炖鲑鱼,把它加到意大利面条和沙拉中如果你是一个素食主义者,或者你不吃鱼,你可以 omega3 脂肪酸也称为 DHA 在下面这些地方:Silk Plus Omega-3DHA 豆乳Horizontal Organic 添加 DHA 的牛奶Oh Mama 营养酒Gold Circle Farm 鸡蛋Rachels Wickedly 美味的酸奶3. LEAFY GREENSWhy: Its almost impossible to meet your nutritional needs without eating
10、dark leafy greens, from spinach and romaine to collard greens and chard. Theyre huge sources of fiber; vitamins C and K; folic acid (a B vitamin that guards the heart and memory and fights birth defects); lutein, a vision protector; and four essential minerals: calcium, magnesium, iron, and potassiu
11、m. How Much: Two servings a day, and the darker, the better.How:Add arugula to your sandwich Layer chard into lasagna Fold spinach into omelets Add any green to stir-fries, pasta dishes and soup 3.绿叶蔬菜 原因: 几乎不可能满足你的营养需求脱离吃绿叶蔬菜,从菠菜和莴苣到羽衣甘蓝和菜。它们有很丰富的纤维素,维他命 C 和 K,叶酸( 一种维他命 B 可以保护心脏和记忆同时可以防御出生缺陷),叶黄素(保
12、护视力),和四种很重要的矿物质:包括钙、镁、铁、钾。分量:一天两次,并且越深色越好如何食用:加芝麻菜到你的三文治,加叶甜菜到烤宽面条,夹菠菜到蛋卷中,加任何绿叶蔬菜到薯条、意大利面条和汤中4. WHOLE GRAINS Why: They have up to 96 percent more fiber, magnesium, zinc, chromium and vitamins E and B6 than refined grains. This nutritional powerhouse helps prevent the same health problems that refin
13、ed grains help cause: heart disease, cancer, diabetes, hypertension and even obesity.How Much: Ideally, all of the six daily grain servings you need should be whole, unrefined grains, but aim for at least three.How:Start your day with oatmeal or whole-grain cold cereal Use 100% whole-wheat bread for
14、 toast and sandwiches Switch to whole-wheat couscous and pasta Opt for brown rice (instant is fine), whole-grain pretzels, even whole-wheat tortillas 4.全谷类原因:它们有高于 96%的纤维,镁,锌,铬,维他命 E 和 B6 比精制谷物。这种有营养的食物可以帮助防止同样的由精制谷物引起的心脏病、癌症、糖尿病、高血压甚至肥胖等健康问题。分量:最理想的是,所有的 6 种你需要的日常谷物应该齐全,并且应是粗谷物,目标至少有 3 种。如何食用:开始你的一
15、天从燕麦或全麦谷物开始,食用 100%全麦面包和三明治,选择全麦肉菜饭和面食,选择糙米(速食的较好),全麦椒盐卷饼,甚至全麦玉米饼5. NUTSWhy: Theyre excellent sources of protein, magnesium, B vitamins and E-trusty fighters in the war against heart disease and cancer. Yes, nuts are high in fat calories, but their fat is the heart-healthy kind. Replace junky snacks
16、 with them and you wont gain an ounce.How Much: Up to five small fistfuls a week (roughly 1/4 cup or about 15-20 almonds, cashews, walnuts or pecans).How: Sprinkle plain or toasted nuts on salads instead of croutons Mix them into cooked cous cous and brown rice Stir them into cereal and yogurt Use t
17、hem to garnish a stir-fry just before serving 5.坚果原因:坚果是极好的蛋白质、镁、维生素 B 和 E 的来源在与心脏病和癌症的斗争中是忠实的战士。是的,坚果在脂肪热量方面比较高,但是它们的脂肪对心脏有利。用垃圾零食取代坚果你将不能取得一点益处。分量:多达 5 把(的量)一个星期(约 1/4 杯或约 15-20 个杏仁,腰果,核桃或胡桃)。如何食用:用沙拉代替蒜把坚果撒平或者焙烤,把它们混在肉菜饭和糙米中,添加到谷物和酸奶中,上桌前用它们装饰炒好的菜6. GOLDEN VEGGIES Why: Just one serving of fiber-f
18、illed, deep-yellow-orange vegetables supplies five times the beta carotene you need daily to lower your cancer risk, defend against colds and other infections, and protect your skin from sun damage. The potassium in these veggies also keeps your heartbeat in sync and your blood pressure down.How Muc
19、h: Aim for two half-cup servings a day, the equivalent of one sweet potato, 12 canned apricot halves or a cup of butternut squash or carrots. How: Try this sweet potato quickie from Somers The Food & Mood Cookbook:Cajun Sweet Potatoes1. Preheat oven to 375 degrees. 2. Cut sweet potatoes into 1-inch
20、thick slices and toss with olive oil, Cajun seasoning and freshly ground pepper. 3. Bake for 25 minutes or until lightly brown and cooked through, but still slightly crunchy.6.金色蔬菜原因:仅仅一根富含纤维素,深黄橙色的蔬菜就可以供应 5 倍胡萝卜素,它是你每日所需用来降低患癌症的风险,抵御风寒和其它的感染,以及保护你的皮肤免受太阳的伤害。这些蔬菜中的钾还可以让你的心跳同步同时降低血压。分量:目标为一天 2 杯半,每天相
21、当于 1 个甜薯,12 个罐头杏或者 1 杯巴特纳特橙汁或胡萝卜汁如何食用:试一下快速从 Somers The Food &Mood Cookbook 学弄甘薯7. YOGURTWhy: Low- or no-fat plain yogurt is a terrific source of B vitamins, protein, calcium and -if it has active cultures-the healthy bacteria known as probiotics, which crowd out disease-causing germs. How Much: Fou
22、r or more cups a week, if this is your main dairy source.How: Cut back on sugar and calories by choosing plain yogurt and adding fruit, especially berries, and some granola. Or be more inventive:Mix a dash of vanilla and chopped mint into yogurt and dollop on fruit Use yogurt instead of sour cream f
23、or dips, sauces and salad dressings Top baked potatoes with yogurt and chives Thicken sauces and make soups “creamy“ with yogurt The payback part? As one of the Harvard researchers would likely tell you, eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.7.酸奶原因:低或者是无脂肪的纯酸奶是极好的维他命,蛋白质,和钙的来源并且如果有积极的文化健康的细菌被认为是益生菌,它能排挤致病菌的侵入。分量:一星期至少 4 杯,如果它的你的主要的乳制品来源如何食用:减少糖和卡路里用纯酸奶和水果代替,特别是浆果类,和一些麦片。或者是更有创新的:把香草和切碎的薄荷混合到酸奶和一块水果上,用酸奶代替酸腐的奶油用来调味酱和沙拉酱,表面涂酸奶和韭菜去烤土豆,勾芡酱汁和用酸奶做汤回报的部分呢?作为哈佛大学的一位研究人员很可能会告诉你,一份不同的饮食卡路里很低而营养很高,可以让你看上去比实际年龄年轻四岁。