【原】【EHS英文】9种比你想象的还要健康的食物

夏季吃什么好，很多人一直犹豫不决，以下为读者文摘的文章《九种比你想象的还要健康的食物》，英文源自《读者文摘》，中文为浦亮元翻译，觉得有用，欢迎分享！

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九种比你想象的还要健康的食物

Watermelon 西瓜

This beloved thirst quencher is packed with vitamins A, C, potassium, and the cancer-fighting antioxidant lycopene, according to WebMD. It’s also one of the richest natural sources of the amino acid L-citrulline, which helps regulate arterial function and may lower blood pressure, as discovered by researchers in a 2010 Florida State University study.

根据美国最大的医疗服务网站WebMD介绍，以清热解渴而被人们所喜爱的西瓜含有维生素A、C、钾以及抗癌的抗氧化番茄红素。西瓜也是富含氨基酸瓜氨酸的自然物质之一，根据佛罗里达州立大学2010年的研究，其能帮助人们调节动脉功能，并可能降低血压。

Shrimp 虾

Yes, shrimp contain cholesterol. But many researchers think that the cholesterol you consume from food plays a negligible effect on cholesterol in your bloodstream. (That number tends to spike in response to a higher intake of certain saturated and trans fats). Shrimp is also high in protein, low in fat and a good source of heart-protective omega-3sand vitamin B12, according to Outside magazine.

确实，虾含有胆固醇，但许多研究者相信从食物中摄取的胆固醇对血液的影响微乎其微。据Outside杂志说，虾同时富含蛋白质，低脂肪，其含有欧米茄3S脂肪酸与维生素B12,是一种保护心脏的很好的资源。

Iceberg lettuce 卷心莴笋

Darker greens may have more nutrients, says Prevention magazine, but that doesn’t mean iceberg has none. If an iceberg wedge is your favorite salad, note that one cup of shredded leaves delivers about 20 percent of your daily needs for vitamin K, and 15 percent for vitamin A. Even if you use iceberg as a salad base for other healthy veggies, you've got a great vehicle for overall nutrition.

Prevention杂志说，越是深色的蔬菜越有可能含有更多的营养充分，但这并不意味着卷心莴笋什么营养都没有。如果卷心莴笋颈是你最爱的萨拉的话，请注意，一杯莴笋叶可以给你带来你日常所需要的20%的维生素K和15%的维生素A，即使你仅仅将卷心莴笋作为其他健康素食的一种基础的萨拉，卷心莴笋在整体营养上起到了很不错的作用。

Popcorn 爆米花

Real, popped-at-home corn is a terrifically healthy snack. It may even have more antioxidants than certain fruits and vegetables, researchers at the University of Scranton in Pennsylvania found last year. Air-popped and without butter, it’s low in fat and high in fiber, says Today nutrition expert Joy Bauer, RD—“five grams of fiber in a four-cup portion is pretty darn impressive for a snack food.”

实际上，爆米花是一种居家的相当健康的零食，宾尼法尼亚州的斯克兰顿大学的研究人员在去年发现，它甚至可能比一些水果和蔬菜还要多抗氧化剂。《今日营养》的专家乔伊-鲍尔称，没有黄油的空气爆米花，含有的脂肪低、纤维高，一个4份杯中，纤维就能占到5克，这对于甜食类小吃而言是相当可观的。

Potatoes 土豆

This starch gets a bad rap, in part because it’s so easy to fatten up with oil, cheese, or creamy sauces. But baked at home, the humble potato is actually nutritious. According to Cooking Light, one 160-calorie medium potato is one of the best sources of heart-healthy potassium and fiber. Just go easy on the toppings.

土豆中的淀粉很容易损耗，部分原因是由于土豆很容易吸附油类、奶酪或者奶油酱。但如果在家烘焙的话，简单的土豆实际上是很有营养的。根据Cooking Light的消息称，一个含有160卡路里的普通土豆含有钾和纤维，是对心脏健康有益的最好的原料之一，在其他材料的选择上简单一些。

Celery 芹菜

Celery boasts a surprising array of good-for-you nutrients, including anti-inflammatory compounds that soothe your digestive tract, disease-fighting antioxidants, and vitamins such as folate, vitamin K, and vitamin C. Crunch on that next time you swirl it around your Bloody Mary or use as a vessel for French onion dip.

芹菜富含对于健康有益的大量惊人的营养成分，包括可以缓和消化道的抗炎复合物，抗击疾病的抗氧化剂，以及诸如叶酸、维生素K、维生素C等维生素。下次在你喝血玛丽酒，或者食用洋葱酱时，记得大口咀嚼芹菜。

Sunflower seeds 葵花籽

Nuts are a healthy snack favorite among nutritionists and other health experts. But don’t forget the sunflower seeds. According to the Chicago Tribune, they’re a terrific source of vitamin E—a quarter cup provides more than 90 percent of your daily need. They also offer a healthy dose of such key minerals as manganese, magnesium, and selenium.

对于营养学家和其他一些专家而言，葵花籽是一种健康的零食，不要忘记葵花籽，芝加哥论坛报称葵花籽是含有维生素E的非常好的材料，它能为你提供你日均所需维生素E的大约90%。

Sauerkraut 泡菜

Go ahead, pile it on that hot dog. Fermented foods like sauerkraut are a unique source of probiotics, which help maintain a healthy balance of bacteria in your gut. “These healthy microbes help with digestion and nutrient absorption,” writes Darya Pino Rose, PhD, in her new book Foodist. “Without them our gut health deteriorates substantially, setting the stage for many chronic diseases.” Many new studies are fingering gut bacteria as a key player in many health conditions, from obesity to allergies.

将泡菜与热狗放在一起。发酵食品比如泡菜就是含有益生素的特殊材料，益生素主要是帮助平衡内脏的细菌。皮诺-赖斯在她的新书《Foodist》中写道，“这些有益健康的细菌不但能促进消化，还能促进营养吸收，没有这些有益的细菌，我们的内脏将持续恶化，这也使得许多慢性病开始滋生。”许多研究指出，从肥胖到过敏，内脏细菌在（维持）健康环境方面扮演了很关键的作用。

Mushrooms 蘑菇

Cooking Light notes that mushrooms are the only vegetable source of vitamin D; and “many compounds have been identified in mushrooms that show potential for boosting immunity and possibly protecting against cancer,” says Pino Rose in Foodist.

CookingLight 指出，蘑菇是唯一含有维生素D的蔬菜，《Foodist》一书作者皮诺-赖斯指出，很多复合物已在蘑菇上得以确认，这些复合物对于增强免疫具有潜力，并可能起到抗癌的作用。

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