什么食物對(duì)減肥有好處？

Mike Ross
As someone who’s fluctuated weight my entire life, I’ve gone through weight loss both the healthy way, and the unhealthy way.
The healthiest (and most blatantly obvious) way to losing weight is through a combination of exercise and healthy eating. But what should you be eating if you want to lose mostly fat?
The answer is surprisingly: fat.

我是一個(gè)體重波動(dòng)一直都比較明顯的人，我曾經(jīng)嘗試過健康減肥，同時(shí)也經(jīng)歷過不健康減肥。
最健康也是最有效的減肥方法是運(yùn)動(dòng)和健康飲食相結(jié)合。但是，如果您想減脂，應(yīng)該吃什么呢？
答案令人驚訝：脂肪。

Let’s rewind and consider the unhealthy ways I’ve lost weight. I dropped 30 pounds from simply limiting what I ate, cutting out high fat and high calorie foods without looking at anything except the grams of fat and calories. I barely worked out, and relied on a strict diet that left me hungry, frustrated, and unhappy.
Almost immediately after my ‘diet’, I was so fed up with the lack of food, I reverted back to my old habits. The ugly part is my habits got worse, I ended up gaining more weight than I originally lost, and in half the time it took me to lose it.
The next time around, I did more than look at the macro’s on a nutritional label. I took note of the ingredients and studied how they reacted inside my body.
What I discovered was that naturally occurring healthy fats that come from nuts, fruits, vegetables, beans and meat sources kept me satisfied, so I spent less time filling my body with things it didn’t need.

讓我們一起來回顧一下我不健康的減肥經(jīng)歷。我僅僅靠節(jié)食減掉了30磅，減少攝入高脂肪和高卡路里的食物，一個(gè)食物的營養(yǎng)成分表除了脂肪含量和卡路里數(shù)值，我什么也不看。我很少鍛煉身體，這種嚴(yán)格的節(jié)食計(jì)劃，時(shí)常讓我覺得餓，我常常很沮喪，我也并不快樂。
“節(jié)食計(jì)劃”結(jié)束后不久，我自己已經(jīng)受夠了這也不能吃那也不能吃的狀態(tài)，我恢復(fù)了以前的飲食習(xí)慣。糟糕的是我的生活習(xí)慣變得更差了，我的體重相比減肥前，不降反升，也就是說我之前用來減肥的時(shí)間都白費(fèi)了。
接下來的減肥，我所做的不只是看看營養(yǎng)標(biāo)簽的大概。我去分析了這些成分，并研究了這些成分我吃了之后我的身體會(huì)有什么反應(yīng)。
我發(fā)現(xiàn)，堅(jiān)果，水果，蔬菜，豆類和肉類的天然的健康脂肪使我總感到身體是飽腹?fàn)顟B(tài)。
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To get more specific: Avocados, Coconut oil, beans, peas, quinoa, eggs, seeds like chia and hemp hearts, nuts (but watch your portions), and yes even beef, pork, chicken, and definitely fish.
Avoiding sugar, fried foods, and highly processed foods is a huge leap towards losing fat. A lot of times fat doesn’t come from fat, it comes from carbohydrates that you couldn’t convert into fuel (ie calories you didn’t burn).
If you are eating the right foods that easily convert into fuel (healthy natural fats, complex carbs, protein), plus are exercising (burning more fuel than you put into your body, ie taking fuel from your body’s fat stores), you’ll not only see ‘fat weight’ pretty much melt off, but you won’t feel run down and diminished.

更具體地講，這些食物有：牛油果，椰子油，豆類，豌豆，藜麥，雞蛋，正大和大麻心之類的種子，適量的堅(jiān)果，甚至牛肉，豬肉，雞肉和魚類。
避免吃含糖高的食物，油炸食品和高度加工的食品在減脂最開始可是最難的一步。很多時(shí)候，脂肪并非來自脂肪，而是來自身體無法消耗的碳水化合物（即未燃燒的卡路里）。
如果你在吃正確的食物，這些食物容易轉(zhuǎn)化為燃料，如健康的天然脂肪，復(fù)合碳水化合物，蛋白質(zhì)都是很容易消耗的，同時(shí)搭配鍛煉，消耗的熱量多于攝入的熱量，那么就會(huì)消耗身體原來的脂肪，那你就能夠看到“脂肪的重量”幾乎消失了，管住嘴，邁開腿，這樣你心情也不會(huì)受影響。
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Badar Muneer, Google SEO at Mamango (2016-present)
5 POPULAR FOOD DIET TO LOSE WEIGHT
There are several diet plans out there for you to try but which one of them hold true? Here is the question you want a response and you've arrived at the ideal place.
PALEO+VEGAN=PEGAN DIET :
Another notable invention by Mark Hyman who's director of Cleveland Clinic Centre for Functional Medicines is Paleo+Vegan=Pegan Diet.This particular diet program will adhere through 2019 and the tendency will seem to increase in the coming years.

5大熱門減肥食物
有好幾種節(jié)食計(jì)劃供你參考，但其中哪一個(gè)是正確的呢？如果你想知道這個(gè)問題的答案，那么你來對(duì)地方了。
古法+素食=PEGAN飲食法：
克利夫蘭功能醫(yī)學(xué)診療中心主任馬克·海曼的另一個(gè)著名發(fā)明是古法+素食=PEGAN飲食法。這個(gè)特定的飲食計(jì)劃將一直持續(xù)，而且在未來幾年，這一趨勢(shì)似乎會(huì)增加。

KETOGENIC DIET :
Ketogenic diet was popular during 2018 among the celebrities and popular personalities. It is predicted by experts that it will be a hot fad in this season as well.Primarily it highlights on low carbohydrates.This diet focuses on replacing carbohydrates with fats forcing the body to enter into a state of ketosis in which body uses carbs as a source of vitality.
DASH :
This specific doctor backed diet program assists in preventing and lowering blood pressure,as its name denotes Dietary Approach to Stop Hypertension.This plan is healthy for your heart and reduces the risk of cardiovascular disease and additionally reduces if any risk sustains.

生酮飲食：
2018年，生酮飲食在名人和流行人物中很受歡迎。據(jù)專家預(yù)測(cè)，這也將是本季度的熱點(diǎn)。它的主要重點(diǎn)是低碳水化合物。這種飲食的重點(diǎn)是用脂肪代替碳水化合物，迫使身體進(jìn)入酮癥狀態(tài)，在這種狀態(tài)下，身體會(huì)將碳水化合物作為活力的來源。
DASH飲食（得舒飲食）：
這個(gè)由專門醫(yī)生支持的飲食計(jì)劃有助于預(yù)防和降低血壓，顧名思義，就是通過飲食來控制高血壓。這個(gè)計(jì)劃有助于你的心臟健康，可以降低患心血管疾病的風(fēng)險(xiǎn)，如果這種風(fēng)險(xiǎn)已經(jīng)存在，還可以降低風(fēng)險(xiǎn)。

MEDITERRANEAN DIET :
This diet trend reduces the chance of heart attack or strokes.This diet is distinguished by high high consumption of olive oil and moderate consumption of protein.this type of diet you need to replace butter with canola oil and olive oil.
WHOLE30 :
This diet plans concentrates on a plan of 30 days figuring out how foods affect you physically and mentally.The main assumption is to eat nothing but veggies,meat,nuts and fruits such as 30 days.These 30 times you need to be strict in your diet plan.

地中海飲食：
這種飲食旨在減少心臟病發(fā)作或中風(fēng)的幾率。這種飲食的特點(diǎn)是大量使用橄欖油和適度攝入蛋白質(zhì)。這種飲食類型需要你用菜籽油和橄欖油代替黃油。
WHOLE30 （30天飲食法）:
這個(gè)飲食計(jì)劃的重點(diǎn)是在30天內(nèi)弄清楚食物如何影響您的身心健康。它的主要設(shè)定是30天內(nèi)只吃蔬菜、肉、堅(jiān)果和水果。這30天里你需要嚴(yán)格控制飲食計(jì)劃。
Georgiana White, like cooking 熱愛做飯。
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1. Beans
Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.
2. Soup
Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it's broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.
3. Dark Chocolate
Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In one study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.

1.豆類
豆類價(jià)格便宜，營養(yǎng)豐富，用途廣泛，是蛋白質(zhì)的重要來源。豆類纖維含量高，消化速度慢。這意味著飽腹時(shí)間長(zhǎng)，在此期間，你攝入的食物就會(huì)更少。
2.湯
吃飯先喝湯，可能整頓飯會(huì)少吃一點(diǎn)。湯的料多料少是不是濃稠都沒有什么影響，只要是用肉做湯底的，你需要將湯的熱量控制在在100到150卡之間。因此，不要加奶油和黃油。
3.黑巧克力
你想在飯后吃點(diǎn)巧克力嗎？可以選擇吃一到二小塊黑巧克力。一項(xiàng)研究顯示，吃黑巧克力的巧克力愛好者在吃完巧克力幾個(gè)小時(shí)之后吃披薩的量比吃牛奶巧克力的人吃的比薩少了15％。

4. Pureed Vegetables
You can add more veggies to your diet, enjoy your "cheat" foods, and cut back on the calories you’re eating, all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.
5. Eggs and Sausage
A protein-rich breakfast may help you resist snack attacks throughout the day.
In a study of a group of obese young women, those who started the day with 35 grams of protein -- that’s probably way more than you’re eating -- felt fuller right away. The women ate a 350-calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.
6. Nuts
For a great snack on the run, take a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts, they automatically eat less at later meals.

4.蔬菜泥
你可以在在飲食中添加更多蔬菜，享受“欺騙”食物，同時(shí)減少所攝入的卡路里。當(dāng)賓夕法尼亞州立大學(xué)的研究人員在奶酪中加入菜花和西葫蘆時(shí)，人們似乎也很喜歡這道菜。在這樣的情況下，他們少攝入了200至350卡路里。添加了這些健康的蔬菜使可口的菜肴降低了熱量。
5.雞蛋和香腸
吃了一頓富含蛋白質(zhì)的早餐之后可以抵御一整天的零食誘惑。
在對(duì)一群肥胖的年輕女性的研究中，那些攝取35克蛋白質(zhì)的人，即刻就產(chǎn)生了飽腹感。她們吃了雞蛋，牛肉香腸餡餅熱量大概為350卡路里。高蛋白早餐的效果會(huì)持續(xù)一整天直到晚上，比吃谷物早餐的人攝入了更少的脂肪和糖類。
6.堅(jiān)果
如果想在旅途中吃點(diǎn)零食，可以選擇少量杏仁，花生，核桃或山核桃。研究表明，人們?cè)诔詧?jiān)果時(shí)，會(huì)不自覺的在接下來的飯局中少吃。

7. Apples
Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts appetite in a way that fruit juices and sauces don’t.
One reason is that raw fruit has more fiber. Plus, chewing sends signals to your brain that you’ve eaten something substantial.
8. Yogurt
Whether you prefer Greek or traditional, yogurt can be good for your waistline.
A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely lixed to weight loss. That doesn't prove that yogurt caused weight loss, but it stood out among other foods.
9. Grapefruit
Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes.

7.蘋果
不要吃蘋果汁或者蘋果果醬，而應(yīng)該吃原汁原味松脆的蘋果。一整個(gè)的水果會(huì)讓你的食欲降低，而果汁和醬汁卻不會(huì)。
原因之一是天然未經(jīng)加工的水果含有更多的纖維。另外，咀嚼會(huì)向大腦發(fā)送信號(hào)，表明你已經(jīng)吃了很多可以飽腹的東西。
8.酸奶
不管你是喜歡希臘酸奶還是傳統(tǒng)酸奶，酸奶都可以讓你幫助你塑形。
哈佛大學(xué)的一項(xiàng)研究追蹤了超過12萬人的10年甚至更長(zhǎng)的時(shí)間。在所有追蹤到的食物中，酸奶與減肥關(guān)聯(lián)性最高。雖然尚且不能證明酸奶有利于減肥，但在這份研究中，酸奶在其他食物中脫穎而出。
9.葡萄柚
是的，葡萄柚確實(shí)可以幫助你減肥，如果你有患糖尿病的風(fēng)險(xiǎn)這個(gè)效果更加明顯。

Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3 ? pounds over 12 weeks. Drinking grapefruit juice had the same results.
But grapefruit juice doesn't have any proven "fat-burning" properties -- it may just have helped people feel full.
Be careful: You cannot have grapefruit or grapefruit juice if you are on certain medications, so check the label on all your prescxtions, or ask your pharmacist or doctor.
Shop Smart
Load your shopping cart with lots of lean protein, fresh veggies, fruit, and whole grains, says food scientist Joy Dubost, PhD, RD. The most important thing, when it comes to lasting weight loss, is the big picture of what you eat, not specific foods.

圣地亞哥斯克里普斯診所的研究人員發(fā)現(xiàn)，肥胖者每餐前吃一半葡萄柚，他們?cè)?2周內(nèi)平均減重3.5磅。喝葡萄柚汁也有相同的結(jié)果。
但是沒有任何科學(xué)研究表明葡萄柚汁的“燃燒脂肪”特性，可能只是讓人們感到飽腹感。
注意：如果你正在服用某些藥物，那你就不能喝西柚或西柚汁，因此請(qǐng)看清楚所有處方上的資料，或咨詢藥劑師或醫(yī)生。
理智購物
食品科學(xué)家喬伊·杜博斯特（Joy Dubost）博士說，將大量的瘦肉蛋白，新鮮蔬菜，水果和全谷類食品放入購物車中。如果你想要持續(xù)健康減肥，最重要的是你吃了什么，而不是僅僅針對(duì)特定的食物。
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David Clark
like i'm always saying, the biggest secret for get an incredible body and loss the extra unwanted weight, is to know what the right food you should eat, and the perfect time to eat it.
look down to learn some tricks you can use it while preparing your healthy meal,

?就像我一直所說的，要想擁有完美身材，減輕多余的體重的最大秘訣，就在于你知道應(yīng)該吃哪些正確的食物，以及在正確的時(shí)間吃他們。
當(dāng)你準(zhǔn)備開始健康飲食的時(shí)候你應(yīng)該學(xué)習(xí)以下技巧

· Get Used To Coffee
Start your day with a cup of Joe. caffeine may be a natural water pill and a superb supply of antioxidants, that defend your cells from injury.
· Skip The Fizzy Drinks
We just don’t feel full of liquid calories in quite the same way as we do real food. Drinking a juice or caramel coffee drink just isn’t as satisfying as eating a bowl of veggie and protein-packed stir-fry. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you’ll have taken in at least 800 extra calories by nighttime and you’ll still be hungry.
· Don’t You Ever Forget The Breakfast
All meals square measure vital, however, breakfast is what helps you begin your day on the proper track. The best, heartiest breakfasts square measure ones that may fill you up, keep you happy, and deflect cravings later within the day.

1、養(yǎng)成喝咖啡的習(xí)慣
喝杯咖啡開始新的一天?？Х纫蚴翘烊坏囊后w藥丸并且含有豐富的抗氧化劑，可以讓你增強(qiáng)抵抗力。
2、不要喝碳酸飲料
喝充滿了卡路里的液體飲料還不像其他食物的飽腹感那么強(qiáng)，喝果汁或焦糖咖啡飲料不如吃一碗素食和蛋白質(zhì)豐富的炒菜。因此，需要嚴(yán)格控制果汁，蘇打水，加糖的咖啡和茶以及含酒精的飲料的攝入量。如果白天喝這些飲料，那么到了晚上，至少要多攝取800卡路里的熱量，但你仍然會(huì)感到饑餓。
3、不要忘了吃早餐
人是鐵，飯是鋼，所以每一頓飯都很重要，但是早餐可以幫助你按部就班地開始新的一天。豐盛的早餐你可以吃得飽飽的，精力充沛，保持快樂并在一天中接下來的時(shí)間減少對(duì)吃東西的欲望。
Seneca Rapson, Went from 285 pounds to 160 and 10% body fat體重從285磅減到160磅，并且體脂率為10%

For weight loss (not necessarily health or body composition) type of food is largely irrelevant. All non-water weight loss essentially comes down to energy balance - using more calories than you take in. So if the quantity is appropriate, you can lose weight eating anything. Professor Mark Haub demonstrated this following a Twinkie diet of almost nothing but junk food and lost weight. He also improved his cholesterol just by virtue of losing weight. A high school science teacher also did something similar living on only McDonald’s for 60 days.

對(duì)于減肥來說，食物類型基本上是無關(guān)緊要的。所有無碳水減肥本質(zhì)上都?xì)w結(jié)于能量平衡——消耗的卡路里多于攝入的卡路里。因此，如果數(shù)量合適，那么吃任何東西都可以減輕體重。馬克·豪布教授通過一種甜品飲食法來證明了這一點(diǎn)——除了垃圾食品，別的什么也不吃，并且減輕了體重。他還通過減肥來改善膽固醇。一位高中理科老師也做了類似的事情，只吃麥當(dāng)勞，并且持續(xù)了60天。

That said, there are certainly foods that make appetite control easier and foods that help with composition: maintaining lean / muscle mass and promoting. For satiety (fullness, reduced appetite) look towards foods that are high in protein and fiber - lean meats, vegetables, various lentils and beans, and to a lesser extent whole (note whole) grains. They’ll also have the benefit of tending to contain nutrients that are important to health. In general, try to eat less calorie dense foods like desserts and a lot of prepackaged foods. Drinks that have calories from sugar / carbohydrates are also poor for fullness so try to replace fruit juices with whole fruits, and soft drinks with diet varieties - milk has liquid calories but most comes from fat or protein, so it doesn’t tend to have the issue that soft drinks and juice does.

也就是說，確實(shí)有一些食物可以讓食欲變得更容易控制，還有一些食物的成分有助于保持低脂、增肌以及促進(jìn)健康。為了獲得飽腹感（飽腹感可以讓食欲下降），可以選擇蛋白質(zhì)和纖維含量高的食物，例如瘦肉、蔬菜、各種小扁豆和豆類，以及少量的全谷物（注意是全）。它們還有一個(gè)好處，就是含有對(duì)健康很重要的營養(yǎng)素。一般來說，盡量吃低熱量的食物，如甜點(diǎn)和很多預(yù)先包裝的食物。飲用卡路里成分來自糖/碳水化合物的飲料也不足以使飽腹感增強(qiáng)，所以試著用水果代替果汁，用多樣化的飲食來代替軟飲料，例如牛奶含有液態(tài)卡路里，但大部分來自脂肪或蛋白質(zhì)，所以它不會(huì)有軟飲料和果汁那樣的問題。
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Habit wise, try to avoid eating indefinite amounts of foods - like don’t open a large bag of nuts or chips and just eating from it, instead consciously take a definite, reasonable amount portioned out - the just eating continuously from a container while doing something else is sometimes called mindless eating. Also, try to reduce things, but avoid eliminating foods (unless you have a medical or ethical reason to do so). One of the great pitfalls of dieting is creating forbidden foods - this kind of restriction actually increases the desire for them and tends to create the cycles where people break diets rather than bend - they have one cookie, one snack, one treat, think they’ve failed and eat everything they can because suddenly they’re no longer on their diet, so what does it matter? Avoid that kind of rigid thinking. If you have one of something you’ve been avoiding, just think of it is as an enjoyment, not a weakness, and move on.

明智的習(xí)慣是，盡量避免吃不定量的食物，比如不要打開一大包堅(jiān)果或薯?xiàng)l就直接吃，而是有意識(shí)地分出一個(gè)確定的、合理的份量，在做其他事情的同時(shí)不斷從包裝里拿吃東西有時(shí)會(huì)被稱為無意識(shí)進(jìn)食。另外，試著少吃食物，但不要不吃食物（除非你出于醫(yī)學(xué)或倫理上的原因而這么做）。節(jié)食最大的陷阱之一就是創(chuàng)造一些所謂的禁忌食品，這種限制實(shí)際上增加了人們對(duì)這些食物的欲望，并傾向于創(chuàng)造一個(gè)讓人們打破而不是遵守的循環(huán)，例如他們只吃了一塊餅干、一份小吃或者一份零食，就以為自己失敗了，然后就開始什么都吃，因?yàn)槟莻€(gè)瞬間他們已經(jīng)不再處于節(jié)食的狀態(tài)了，那又有什么關(guān)系呢？避免那種死板的想法。如果你一直在回避某件事情，那就把它當(dāng)作一種享受，而不是一個(gè)弱點(diǎn)，然后繼續(xù)前進(jìn)。

Finally, while not a food, I would highly recommend finding an exercise you like. Technically, exercise has a poor record for weight loss, however, it appears to be invaluable in terms of maintaining weight for people that have lost weight. Of the NWCR, which tracks habits of people who have successfully kept weight off for a year, 90% report performing regular, purposeful exercise of some kind, even if it is as simple as taking a 20 to 30 minute walk.

最后一點(diǎn)，雖然跟飲食無關(guān)，但我強(qiáng)烈建議你培養(yǎng)一個(gè)你喜歡的運(yùn)動(dòng)。從科學(xué)上講，運(yùn)動(dòng)對(duì)減肥的效果并不明顯，然而，對(duì)于減肥的人來說，鍛煉對(duì)于保持體重而言是至關(guān)重要的。NWCR追蹤了成功減肥的人們一年以來的習(xí)慣，90%的人報(bào)告說他們經(jīng)常進(jìn)行某種有目的的運(yùn)動(dòng)，即使只是散步20到30分鐘。
Twinkle Bhatt, Project Manger at WebsiteDesignerIndiaWebsiteDesignerIndia項(xiàng)目經(jīng)理
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These are 7 Foods That Help You Shed Pounds
Water works
Ever hear that water can help you lose a few extra pounds? It can—if you eat foods that contain a lot of water, like fruits and veggies. In a University of Tokyo study, women who ate high-water-content foods had lower body mass indexes and smaller waistlines. Researchers speculate that the water in these foods may fill you up so you eat less. Make the strategy work for you by adding more of these in-season fruits and veggies—each is at least 90% water—to your meals.
Broccoli
Did you know broccoli is a great source of fiber and calcium? Try this delicious recipe for Broccoli Salad with Sesame Dressing and Cashews.
Cabbage
Rich in antioxidants like vitamin C, cabbage is a great immune-booster. Enjoy it lightly sautéed in a stir-fry or paired with sweet-tart apples. Or, try this recipe for red cabbage and apple salad with ginger vinaigrette.

以下是7種可以幫助你減肥的食物：
水
有沒有聽說過水可以幫你減掉幾磅呢？如果你吃的食物中含有大量的水分，比如水果和蔬菜，它可以幫助你減肥。在東京大學(xué)的一項(xiàng)研究中，吃高水分食物的女性體重指數(shù)較低，腰圍較小。研究人員推測(cè)，這些食物中的水分可能會(huì)讓你有飽腹感，因此你會(huì)吃得更少。通過在餐食中多加些水分含量達(dá)90%的時(shí)令水果和蔬菜，可能對(duì)你起效。
西蘭花
你知道西蘭花富含纖維和鈣嗎？搭配芝麻醬和腰果做一份西蘭花沙拉，試試看這個(gè)美味的食譜。
甘藍(lán)
甘藍(lán)富含維生素C等抗氧化劑，是一種很好的免疫增強(qiáng)劑?？梢郧宄椿蚺c甜酸的蘋果搭配食用?；蛘?，試試這個(gè)食譜——紅甘藍(lán)蘋果沙拉搭配色拉調(diào)味汁。

Cauliflower
Like other cruciferous veggies, cauliflower is full of cancer-fighting phytonutrients and is a great source of vitamin C and folate. Nibble on raw or lightly steamed florets to maximize cauliflower's antioxidant power, or try this potassium-rich recipe for Cauliflower and Yukon Gold Soup.
Grapefruit
A powerhouse for heart health, grapefruit contains vitamin C, folic acid, and potassium, along with pectin, a soluble fiber that may be a strong ally against atherosclerosis. Pink and red varieties also have vitamin A and lycopene, a phytochemical that protects arterial walls from oxidative damage. To get the juiciest specimens, sext fruits heavy for their size and make sure to try them in this refreshing salad.

菜花
與其他十字花科蔬菜一樣，菜花富含抗癌植物營養(yǎng)素，是維生素C和葉酸的重要來源。吃點(diǎn)生的或清蒸過的菜花，以最大限度地發(fā)揮菜花的抗氧化能力，或者試試這個(gè)富含鉀的食譜：菜花育空黃金湯。
柚子
柚子可以為維持心臟健康提供強(qiáng)大動(dòng)力，它含有維生素C、葉酸和鉀，以及果膠——一種可溶性纖維，可能抵抗動(dòng)脈粥樣硬化。粉色和紅色品種的柚子還含有維生素A和番茄紅素，這是一種保護(hù)動(dòng)脈壁免受氧化損傷的植物化學(xué)物質(zhì)。要想得到最多汁的水果，就要選擇重量和大小相匹配的水果，并且一定要在清爽的沙拉中嘗試它們。

Lettuce
With a mere 60–70 calories per pound, lettuce is high on the list of diet-friendly foods. Romaine lettuce alone is a great source of B vitamins, folic acid, and manganese, which helps regulate blood sugar and is essential for proper immune system function. Choose other dark green or purple varieties such as green or red leaf for the most nutrients, and toss with zesty homemade vinaigrette, or use in this hearty Layered Cobb Salad.
Spinach
Tender and flavorful, this leafy green is rich in iron, folic acid, and vitamin K. It also contains disease-fighting antioxidants beta-carotene and vitamin C, as well as the phytochemical lutein, which protects eyes against age-related macular degeneration. Use as a substitute for lettuce in salad, lightly sauté with shredded carrot, sliced mushrooms, and garlic for a savory omelet filling, or try this simple Seasoned Spinach recipe for a quick and nutritious side dish.

萵苣
每磅萵苣僅含有60-70卡路里，在減肥食品中名列前茅。萵苣本身就富含維生素B、葉酸和錳，有助于調(diào)節(jié)血糖，對(duì)于免疫系統(tǒng)的正常運(yùn)轉(zhuǎn)至關(guān)重要。選擇其他深綠色或紫色的品種，如綠葉或紅葉，以獲得最豐富的營養(yǎng)，并拌上美味的自制調(diào)味料，或用拌上豐盛考伯沙拉食用。
菠菜
這種綠葉蔬菜嫩滑可口，富含鐵、葉酸和維生素K，還含有抗病抗氧化劑β-胡蘿卜素和維生素C，以及植物化學(xué)物質(zhì)葉黃素，可保護(hù)眼睛部位皮膚不因年齡大而出現(xiàn)黃斑變性。在沙拉中可用作生菜的替代品，還可以將其與胡蘿卜絲、蘑菇片和大蒜輕輕炒，做成美味的煎蛋卷餡料，或者試試這個(gè)簡(jiǎn)單的調(diào)味菠菜食譜，做一道快速營養(yǎng)的配菜。