有利於健康的食物和飲料
TREATS WITH benefits
有益的美食
Eat in moderation and you can continue to indulge yourself with these treats that also happen to offer a host of health benefits.
只要吃的量適中，你就能繼續沉浸在這些有很多健康益處的美食之中。
CHOCOLATE
巧克力
Aside from being an excellent source of minerals, including manganese, iron and magnesium – all essential to the body – dark chocolate is rich in antioxidants; a good source of fiber; and contains flavanols, which can improve blood flow and protect against skin damage. Research shows that it may even reduce the risk of cardiovascular disease. Because it’s sugary and calorific, only small amounts should be consumed daily.
黑巧克力除了是錳元素、鐵元素、鎂元素等礦物質的絕佳來源之外（這些對身體健康尤爲重要），還富含抗氧化劑；也是纖維素的極佳來源；同時還含有促進血液流通和保護皮膚不受損傷的黃烷醇。研究顯示，黑巧克力甚至還可能會降低患心血管疾病的風險。因爲黑巧克力含糖、含卡路里，所以每天應食用少量。
NUT BUTTER
堅果醬
Nut butters, such as peanut butter, almond butter, cashew and walnut, have a reputation for being fattening, which is why they should be spread thinly. Fat and calorie content aside, they’re very nutritious – especially if they’re homemade with no hidden extras. A source of fats, nuts also contain protein, fiber, and various vitamins and minerals (depending on the nut).
花生醬、杏仁醬、腰果醬和核桃醬等堅果醬很容易使人發胖，因此人們在食用時只塗上薄薄一層。撇開脂肪和卡路里，堅果醬實則有很多營養——尤其是不含添加劑的自制堅果醬。堅果不僅是脂肪的來源，同時也是蛋白質、纖維素、多種維他命和礦物質的來源（取決於是什麼堅果）。
NUTS
堅果
A handful of nuts a day will keep the doctor away. Don’t worry about the fat content – you only need a small amount to reap the benefits. Snacking on just two ounces of nuts weekly can lower the risk of heart disease, while a sprinkling of almonds over your breakfast cereal stabilizes blood sugar providing a steady flow of energy throughout the day.
一天一小把堅果，醫生遠離我。不要擔心裏面的脂肪含量——只需要吃一點點就能獲得益處。每週吃兩盎司的堅果能降低患心臟病的風險，在燕麥早餐上灑上一些杏仁能穩定你的血糖，並且能讓你一天的精神都穩定飽滿。
RED WINE
紅酒
There are definitely pros and cons to this libation. On the plus side, two recent studies (one from Korea and the other from Washington State University) found that the compound piceatannol, which is found in red grapes, hinders fats from growing so could help with weight loss. Red wine also contains the compound reservatrol, which may prevent age-related memory loss, destroys damaged cells that lead to cancer, and works towards suppressing inflammation in the body that leads to illness.
這一酒飲肯定有優缺點。從好的方面看，有兩項研究發現（一項是韓國的研究，另一項是華盛頓州立大學的研究）紅葡萄裏的化合物白皮杉醇能夠抑制脂肪生長，從而有助於減肥。紅酒同時還含有白藜蘆醇，能夠預防與年齡相關的記憶衰退、損壞導致癌症的壞死細胞、抑制體內導致疾病的炎症。
RED MEAT
牛羊肉
Red meat has had a bad rap in recent years and been linked – along with processed meat – to certain cancers. But lean cuts, grilled over a medium heat, 2-3 times a week, offer a host of nutrients. Lean red meat is high in easily absorbable heme iron and protein; contains vitamin B12 which supports nerve function; zinc, which aids the immune system; and keeps red blood cells healthy. Grass-fed beef is your best option.
近年來，牛羊肉的口碑很差，人們認爲牛羊肉與加工過的肉會導致特定的癌症。但是每週將精肉放在適度的火上燒烤（每週2—3次）能夠給人們帶來很多的營養。牛羊肉的瘦肉部分富含易吸收的血紅鐵素和蛋白質；含有促進神經功能的維他命B12；含有加強免疫系統的鋅元素，還能保持紅血球細胞健康。吃草長大的牛肉是您最好的選擇。
