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1、Black Pepper黑胡椒(Photo by Bob Fila)
One of the simplest seasonings in your spice rack reaps significant rewards. "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.
小小一味調料，能在健康上給你帶來多少回報！“黑胡椒的卡路里含量為零，并且能加強菜品口味的沖擊力，”《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，并能減輕各種炎癥，從根本預防各種慢性疾病。
2、Sunflower Seeds葵花籽(Flickr user: Vinni via CC-NDW)
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.
向日葵很炫目，而葵花籽則不怎么引人注意。然而這種灰黑相間，外殼呈淚滴形狀的纖小果實正因為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。
3、Peas豌豆(sxc.hu.com)
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.
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（從豆莢里現剝出來的豆子）、荷蘭豆（豆莢看起來更扁平一點）、甜荷蘭豆（豆莢豐滿），或者干豆子（從田里采摘的豆子，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-胡蘿卜素、葉黃素和玉米黃素。
4、Onion洋蔥(sxc.hu.com)
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.
你大概會把洋蔥歸為老式餐點佐料，因為什么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，還能把它扔到砂鍋里去煮一煮。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。科學家感興趣于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癥的患病風險，維護心臟健康和免疫功能。
5、Sesame Seeds白芝麻(Photo by Bob Fila)
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.
作為人類歷史上已知的最古老的調味品之一，小小一粒芝麻，在調味的同時也為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。芝麻理應成為你調味架上的主角。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。芝麻能調味的并不僅限于民族食品：下次試著把它們灑在沙拉、肉排、配菜、面食和面包上，不僅能為食物添加獨特風味，還能增加菜肴的營養價值。
6、Garlic大蒜(sxc.hu.com)
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.
“散發著惡臭的玫瑰”——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，并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，皂甙，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，并有益于心臟健康。再加上大蒜所富含的錳、維生素C、維生素B6和硒，不難明白為什么你家的廚房里總有蒜頭。
7、Celery芹菜(Photo by Bill Hogan)
The retro vegetable of stuffed celery stick fame is about to make a comeback. And why not?The nutritional contributions of celery -- vitamins K and C, folate, potassium and fiber -- are nothing to underestimate. Celery also contains bioactive compounds like phthalides, which help lower cholesterol, and coumarins that protect against cancer. Best of all, celery is an "easy vegetable" that can be added quickly to a number of dishes, including soups, casseroles, meatloaf, and side dishes.
這種傳統的蔬菜曾因桿成名，現在它或將再度風靡世界。芹菜的營養價值是不可低估的——它富含維生素K和維生素C，同時葉酸，鉀和纖維素的含量也不少。芹菜也含有像苯酞這樣能降低膽固醇含量的生物活性化合物，以及具有抗癌功效的香豆素類化合物。最棒的是，芹菜“平易近人”的味道使它能為不少菜肴做佐料，可以佐湯做肉餅做配菜等。
8、Bell peppers青椒(sxc.hu.com)
Don't forget the colorful impact that bell peppers -- red, yellow or green -- can make on your health.Virtually swimming in the powerful antioxidant vitamins C (291 percent DV per cup) and A (105 percent DV per cup), adding slices of peppers to your favorite dish is an excellent strategy for battling cell-damaging free radicals. Red peppers also contain carotenoids such as beta-carotene, lycopene and beta-cryptoxanthin, which are linked with reduced risk of certain cancers.
別忘了各種椒類——紅椒、黃椒或者青椒——它們能為你的健康做多大的貢獻。椒類富含大量高效的抗氧化劑，比如維生素C（每杯青椒汁可提供人體每日所需維生素C攝入量的291%）和維生素A（每杯青椒汁可提供人體每日所需維生素A攝入量的105%）。在喜歡的菜肴里添加青椒切片是一種對抗自由基的有效手段，能夠使細胞免于受其破壞。紅椒還富含類胡蘿卜素，比如β-胡蘿卜素，番茄紅素和β-隱胡蘿卜素，它們能減少罹患癌癥的幾率。
9、Beans各種豆子(Craig Kohlruss/MCT)
The sustenance of diverse cultures throughout the centuries, "Beans are superstars, because not only do they contain complex carbohydrates, they're great sources of protein," says Elisa Zied, M.S., R.D., author of "Nutrition At Your Fingertips."Beans also contain important minerals, vitamins and fiber. Eating beans has been linked with lowering blood cholesterol levels, body weight, and rates of heart disease, high blood pressure, some types of cancer and diabetes.
豆子的營養價值早在各個國家不同文化中廣為人知了。“豆子是食物中的超級明星，不僅是因為它們富含碳水化合物，還因為它們極高的蛋白質含量，”《讓營養在指尖綻放》的作者伊莉莎•基德•M•S•R•D指出。豆子還含有重要礦物質、維生素和纖維素。吃豆子可以有效降低血液中的固醇含量，對減肥、降低心臟疾病患病率、降低血壓以及避免患癌等都有好處。
10、Canned Tomatoes番茄醬(Photo by Bob Fila)
Did you know that a can of tomatoes is loaded with vitamin C, fiber, potassium and iron? What makes these ruby gems even more special is their rich load of lycopene, a powerful antioxidant that becomes more bioavailable to your body when it is cooked. Lycopene has a host of benefits, including inactivating free radicals, protecting against cancer and slowing the development of atherosclerosis which leads to heart disease. Stir canned tomatoes into pasta dishes, soups, stews, curries, casseroles, Mexican dishes and side dishes for delicious, nutritious comfort.
你知道一聽番茄罐頭中有多少維生素C、纖維素、鉀元素和鐵元素嗎？番茄之所以如此特別，是因為他們所富含的番茄紅素，番茄紅素是一種高效的抗氧化劑，煮過之后能更有效的被人體吸收。番茄紅素功效獨特，能夠消滅體內的自由基，預防癌癥，并能減緩動脈粥樣硬化的速度，防治心臟病。生活中可以將番茄醬加入配菜中，或者煮湯、燉肉、做咖喱、煲砂鍋、做墨西哥風味的菜肴等等等等，不僅風味獨特，而且具有高營養價值。
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