健康飲食:6種默默無聞卻對健康大有益處的食物

Black Pepper
"Black pepper provides zero calories and adds a lot of punch to meals," notes Elisa Zied, M.S., R.D., author of "Nutrition at Your Fingertips." But that's not all. Considered so precious in ancient times it was used as currency, black pepper has been valued for its culinary properties, which include enhancing flavor as well as preserving freshness. And capsaicin, the substance that gives pepper its heat, has anti-cancer effects and works to reduce inflammation, a root of chronic disease.

黑胡椒
“黑胡椒的卡路里含量爲零，並且能加強菜品口味的衝擊力，”《讓營養在指尖綻放》的作者伊莉莎·基德·M·S·R·D指出。但這還不是黑胡椒的全部優點。在古代黑胡椒曾一度被當做流通貨幣，它的珍貴性可想而知。黑胡椒因其在烹飪上的奇妙屬性而受到重視，它可以在加強食物風味的同時保持其鮮嫩的口感。黑胡椒含有大量辣椒素，所以吃起來感覺嗆口，辣椒素有抗癌的功效，並能減輕各種炎症，從根本預防各種慢性疾病。

Sunflower Seeds
The sunflower gets more attention than its edible progeny, sunflower seeds. Yet, these black-striped, tear drop-shaped shells housing grayish seeds are amazing in their own right. Naturally rich in heart-healthy polyunsaturated oils, sunflower seeds are very high in the powerful antioxidant, vitamin E -- a 1/4-cup serving provides over 90 percent of the Daily Value (based on 2,000 calories/day.) These nutty seeds also provide protein, B vitamins and important minerals, such as manganese, magnesium and selenium. And that's not all -- sunflower seeds are one of the best sources of phytosterols, a compound known to lower blood cholesterol levels.

葵花籽
向日葵很炫目，而葵花籽則不怎麼引人注意。然而這種灰黑相間，外殼呈淚滴形狀的纖小果實正因爲自身功效而備受矚目。葵花籽富含大量對心臟有益的不飽和脂肪，同時抗氧化物質的功效和含量一樣高，維生素E的含量也極高——1/4杯的葵花籽能提供人體每日維生素E攝入量的90%（假如這個人每天要消耗2000卡路里的話）。這些小小的堅果還能提供蛋白質、維生素B和重要的礦物質，比如錳元素、鎂元素和硒元素。還沒完——葵花籽還是提取植物固醇的最佳原料，植物固醇能夠有效降低血液中的膽固醇含量。

Peas
When you were a kid, you probably heard your mom tell you to "eat your peas."She was right, as these jade pearls are packed with nutrition. Whatever pea you prefer -- garden peas (fresh from the pod,) snow peas (flatter pods,) snap peas (plump pods,) or dried peas (from field peas that are less sweet) -- know that they are plump with vitamins A,C, K and B, minerals, and fiber and protein. Studies have linked diets rich in green and yellow vegetables, including green peas, with heart disease prevention. Peas also supply a significant quantity of the eye-healthy compounds beta-carotene, lutein and zeaxanthin.

豌豆
你小時候大概聽過你媽叫你“快點把豌豆吃掉”。她說的沒錯，這些豆子富含營養。不管你喜歡吃哪種豆子——青豆（從豆莢裏現剝出來的豆子）、荷蘭豆（豆莢看起來更扁平一點）、甜荷蘭豆（豆莢豐滿），或者幹豆子（從田裏採摘的豆子，比較不甜）——它們都富含維生素A，維生素C，維生素K和維生素B，礦物質、纖維素和蛋白質含量也很可觀。研究表明，每餐要是食用大量綠色或者黃色蔬菜，包括青豆，能有效預防心臟病。豌豆還富含對眼睛健康有益的β-胡蘿蔔素、葉黃素和玉米黃素。

Onion
You might relegate onions to the list of old-fashioned kitchen standbys, as you can slice and dice them into everything from home fries and soups to omelets and casseroles.

But onions can lend your dishes a powerful nutritional punch in addition to their trademark flavor. These pungent bulbs are rich in fiber, minerals, and vitamins C and B6. Scientists are interested in onions' abundant polyphenol and sulfur-containing compounds, such as quercetin and allyl sulfides, that may lower the risk of some cancers and help maintain heart health and immune function.

洋蔥
你大概會把洋蔥歸爲老式餐點佐料，因爲什麼菜都可以加點洋蔥切片，你可以炸洋蔥圈，燉洋蔥湯，煎洋蔥燴蛋，還能把它扔到砂鍋裏去煮一煮。

但洋蔥不僅能在菜品里加入它自身獨特的味道，還能提高營養價值。這些氣味嗆鼻刺眼的東西富含纖維素、礦物質、維生素C和維生素B6。科學家感興趣於洋蔥所富含的多酚以及含硫化合物，比如槲皮素和硫化丙烯，它們或許能降低某些癌症的患病風險，維護心臟健康和免疫功能。

Sesame Seeds
One of the oldest condiments known to man, sesame seeds can add a nutty, nutritious crunch to any dish.

High in important minerals like copper, manganese, calcium, iron, magnesium and zinc, as well as fiber, vitamin B1 and protein, sesame seeds should be a staple on your pantry shelf. They also contain the cholesterol-lowering plant compounds lignans and phytosterols. Don't limit sesame seeds to ethnic cuisine; sprinkle them over salads, meats, side dishes, pasta, and breads for nutrition and flavor.

白芝麻
作爲人類歷史上已知的最古老的調味品之一，小小一粒芝麻，在調味的同時也爲人們提供了豐富的營養。

芝麻富含大量重要礦物質，如銅，錳，鈣，鐵，鎂和鋅，不僅如此，它還擁有大量纖維素、維生素B1和蛋白質。芝麻理應成爲你調味架上的主角。它們還擁有能降低膽固醇的植物化合物，木酚素和植物固醇。芝麻能調味的並不僅限於民族食品：下次試着把它們灑在沙拉、肉排、配菜、麪食和麪包上，不僅能爲食物添加獨特風味，還能增加菜餚的營養價值。

Garlic
The "stinking rose" -- the name derives from Greek and Roman antiquity -- offers far more than its characteristic flavor and aroma; garlic may help protect you against heart disease.

Studies have linked this member of the onion family with lowering cholesterol levels, as well as providing anti-clotting activity and reductions in blood pressure. "Garlic contains lots of phytochemicals, such as allicin, saponin and coumaric acid," adds Zied. Such compounds are behind garlic's anti-inflammatory and anti-oxidative effects that contribute to heart health. Consider the supply of manganese, vitamins C and B6, and selenium in garlic, and you can see why it should always have a home in your kitchen.

大蒜
“散發着惡臭的玫瑰”——大蒜的名字源自希臘和羅馬的古諺——但拋開它的獨特香氣和風味來看，大蒜能幫助你免受心臟疾病的困擾。

研究表明，百合科蔥屬的植物能有效降低膽固醇含量，並具有抗凝血降血壓的功效。“大蒜包含大量植物化學物質，比如大蒜素，皁甙，香豆酸等等等等，”基德補充道。這些化學物質使得大蒜具有消炎抗氧化的能力，並有益於心臟健康。再加上大蒜所富含的錳、維生素C、維生素B6和硒，不難明白爲什麼你家的廚房裏總有蒜頭。