養生之道:11種健康食品
I asked Dr. Bowden, author of "The 150 Healthiest Foods on Earth," to update his list with some favorite foods that are easy to find but don't always find their way into our shopping carts. Here's his advice.
我請求了Bowden博士，《地球上150種最健康的食品》的作者，他向我們提供了一份最新的健康食品名單，這些食品容易找到，但卻容易被我們忽視。以下是Bowden博士的建議。
1. Beets 甜菜:
Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
Bowden說，可以把甜菜當做成紅色菠菜，因爲它們都具有豐富的葉酸以及天然紅色顏料，可以對抗癌症。
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
食法：把新鮮的原材料磨碎製成沙拉。加熱會降低抗氧化能力。
2. Cabbage 洋白菜:
Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
內含蘿蔔硫養分，據化學說法可以提高抗癌酶。
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
食法：亞洲式色拉或者切碎夾在漢堡和三明治中。
3. Swiss chard 瑞士甜菜:
A leafy green vegetable packed with carotenoids that protect aging eyes.
一種多葉綠色蔬菜，內含類胡蘿蔔素，可以防止眼睛老化。
How to eat it: Chop and saute in olive oil.
食法：切碎用橄欖油煎炒。
4. Cinnamon 肉桂:
May help control blood sugar and cholesterol.
可能有助於控制血糖和膽固醇。
How to eat it: Sprinkle on coffee or oatmeal.
食法：灑在咖啡或燕麥片上。
5. Pomegranate juice 石榴汁:
Appears to lower blood pressure and loaded with antioxidants.
可以降低血壓，富含抗氧化劑。
How to eat: Just drink it.
食法：直接喝吧。
6. Dried plums 梅乾:
Okay, so they are really prunes, but they are packed with antioxidants.
好了，這真的就是乾梅子，但它們富含了抗氧化劑。
How to eat: Wrapped in prosciutto and baked.
食法：裹在薰火腿裏烘焙。
7. Pumpkin seeds 南瓜籽:
The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
南瓜籽是南瓜裏最有營養的部分，富含鎂；高水平的礦物質含量，可以降低早亡的風險。
How to eat: Roasted as a snack, or sprinkled on salad.
食法：作爲點心烘烤，或撒在沙拉上。
8. Sardines 沙丁魚:
Dr. Bowden calls them "health food in a can". They are high in omega-3's, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
Bowden博士稱之爲"罐頭裏的健康食品"。ω - 3的含量高，不含汞，富含鈣，而且還含有鐵，鎂，磷，鉀，鋅，銅，錳，以及所有的B族維生素。
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
食法：選擇沙丁魚包裝橄欖油或沙丁魚油。簡單吃，或者配沙拉、吐司，也可以攪碎配芥末和洋蔥。
9. Turmeric 薑黃:
The "superstar of spices", it may have anti-inflammatory and anti-cancer properties.
薑黃是"香料的超級巨星"，它可能具有抗炎和抗癌特性。
How to eat: Mix with scrambled eggs or in any vegetable dish.
食法：混合炒雞蛋或放在任何素菜中。
10. Frozen blueberries 冰凍藍莓:
Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don't spoil; associated with better memory in animal studies.
儘管在果蔬中，冷凍會降低某些營養素，但冰凍藍莓可以全年不腐壞。根據動物實驗結果，藍莓可以提高記憶力。
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
食法：混合酸奶或巧克力豆奶或撒上杏仁壓碎。
11. Canned pumpkin 南瓜罐頭:
A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
南瓜罐頭是低熱量的蔬菜，高纖維和富含免疫刺激維生素A。你只需吸收很少的卡路里就能充滿活力。
How to eat: Mix with a little butter, cinnamon and nutmeg.
食法：混合一點黃油，肉桂和肉豆蔻。
You can find more details and recipes on the Men's Health Web site, which published the original version of the list last year.
你可以在人類健康網站上找到更多的細節和菜譜，那裏有近年出版的原始版本。
In my own house, I only have two of these items--pumpkin seeds and frozen blueberries. How about you? Have any of these foods found their way into your shopping cart?
在我自己的家裏，我只有其中兩種食品--南瓜籽和冰凍藍莓。那麼你呢？你把這些食物放進你的購物籃裏了嗎？
