做个健康的吃货：世界上最有营养的10种食物

做个健康的吃货：世界上最有营养的10种食物

Vegetables

In the best-selling book The World‘s Healthiest Foods, biologist, nutritionist, and TGMF founder George Mateljan says the healthiest foods in the world are the most nutrient-dense sources of natural, essential nutrients. These foods are also the best-tasting, most readily available, common, and inexpensive foods in the world. If you are looking to change your diet for tasty, natural, nutrient-rich foods, these top 10 foods represent the world‘s healthiest foods.在畅销书《世界上最健康的食物》中，生物学家、营养学家、TGMF的创始

人George Mateljan写到:世界上最健康的食物是天然的、是人体必需营养

素的最有营养的来源。这些食物也是世界上味道最好的、最容易获得的、普

通的、便宜的食物。如果你想改变你的饮食，想吃美味、天然、营养丰富的

食物，那么可以试试这些排名前10的世界上最健康的食物。

1. Vegetables

蔬菜

You can‘t argue about the health benefits of a diet rich in vegetables. Vegetables keep your appetite in check so you don‘t consume too much or too little food. They lower blood pressure and risk of digestive and eye problems. Vegetables also reduce your risk of stroke, heart disease, and some cancers.

富含蔬菜的饮食对健康的益处已众所周知。蔬菜可以控制你的胃口，这样你既不会吃得太多，又不会吃得太少。它们能降低血压、减轻消化系统的风险和眼睛问题。蔬菜也能降低中风、心脏病和一些癌症的风险。

Among the most nutritious vegetables you can eat are:

下面的这些蔬菜最有营养：

Asparagus 芦笋

Avocados 鳄梨

Broccoli 西兰花

Brussels sprouts 球芽甘蓝

Cabbage 卷心菜

Carrots 胡萝卜

Cauliflower 花椰菜

Celery 芹菜

Collard greens 羽衣甘蓝

Cucumbers 黄瓜

Garlic 大蒜

Onions 洋葱

Potatoes 土豆

Romaine lettuce 长叶莴苣Sea vegetables 深海蔬菜Spinach 菠菜

Squash, summer 夏南瓜Squash, winter 冬南瓜Sweet potatoes 甘薯Swiss chard 唐莴苣Tomatoes 西红柿

Turnip greens 萝卜叶Yams 山药

Fruits

2. Fruits

水果

Fruits are nature‘s best gift of medicine complete with minerals, vitamins, anti-oxidants, and a host of other beneficial,

plant-derived micronutrients (phyto-nutrients). These foods are naturally low in fat and calories, and none have cholesterol. Their high disease-prevention value includes protection from chronic diseases like cancer, diabetes, and obesity.

水果是大自然给我们的最好良药。它们富含矿物质、维生素、抗氧化剂，还含有其他有益的、植物性的微量元素。这些食物天生就低脂肪、低能量，并且不含胆固醇。它们有很高的预防疾病的价值，能预防癌症、糖尿病和肥胖等慢性疾病。

Some of the most nutritious fruits you can add to your diet are: 你的饮食中可以加入下面这些最有营养的水果：

Apples 苹果

Apricots 杏

Bananas 香蕉Blueberries 蓝莓Cantaloupe甜瓜Cranberries 蔓越橘Figs 无花果Grapefruit 葡萄柚Grapes 葡萄Kiwifruit 猕猴桃Lemon/Limes 柠檬Oranges 柑橘Papaya 木瓜Pears 梨Pineapple 菠萝Plums 李子Prunes 梅干Raisins 葡糖干

Raspberries 树莓

Strawberries 草莓

Watermelon 西瓜

whole grains

3. Whole grains

五谷杂粮

Whole grains are low in fat and high in fiber. They help keep the colon and heart healthy and also calm inflamed tissues that can cause health problems like swollen feet.

五谷杂粮脂肪低且富含纤维。它们能保持结肠和心脏健康，并能够使发炎的组织恢复正常。这些发炎的组织可能会导致脚肿类似的健康问题。

Some of the world‘s most nutritious whole grains include:

世界上最有营养的谷物包括：

Barley 大麦

Brown rice 糙米