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
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
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
Buckwheat 荞麦
Corn 玉米
Millet 小米
Oats 燕麦
Quinoa 藜麦
Rye 黑麦
Spelt 斯佩尔特小麦
Whole wheat 全麦
4. Legumes (dried beans and peas)
豆类(干豆类和豌豆)
Legumes are one of the best sources of soluble fiber. They are rich in healthy amounts of iron, magnesium and folic acid. Iron from legumes is especially helpful for people who don’t eat meat. Moreover, dried beans and peas are low in fat and high in quality protein, which is a powerful, health-boosting combination.
豆类是可溶性纤维的最佳来源。它们的铁、镁和叶酸的含量对身体十分有益。豆类所含的铁对那些不吃肉的人尤其有益。此外,干豆和豌豆的脂肪低且富含优质蛋白质,这种组合非常棒,能促进身体健康。
Some of the world’s most nutrient-dense legumes are:
世界上最有营养的豆类有:
Black beans 黑豆
Dried peas 干豌豆
Garbanzo beans (chickpeas) 鹰嘴豆
Kidney beans 芸豆
Lentils 扁豆
Lima beans 利马豆
Miso 味噌
Navy beans 青豆
Pinto beans 斑豆
Soybeans 黄豆
Tofu and Tempeh 豆腐和豆豉
5. Seafood
海鲜
Seafood provide vital nutrients (most notably the omega-3 fatty acids, EPA and DHA} that help prevent and mitigate common chronic diseases, such as diabetes, arthritis and heart disease. The UN Food and Agriculture Organization (FAO) says, “Fish is a food of excellent nutritional value, providing high quality protein and a wide variety of vitamins and minerals, including vitamins A and D, phosphorus, magnesium, selenium and iodine in marine fish.”
海鲜能为身体提供最重要的营养物质(最显著的是ω-3脂肪酸,EPA和DHA), 能够预防和减轻常见的慢性病,如糖尿病、关节炎和心脏病。联合国粮食和农业组织(FAO)说,“鱼是一种非常好的富含营养价值的食物,能够提供优质蛋白质、多种维生素和矿物质,包括维生素A和维生素D、磷、镁、硒。此外,海鱼中也含有碘。”
Because of the high nutritional value of seafood, experts recommend you eat two seafood meals each week. Some of the most nutritious and tasty seafood you can eat are:
由于海鲜有很高的影响价值,专家们推荐每周吃两次海鲜。最有营养且最美味的海鲜有:
Cod 鳕鱼
Halibut 大比目鱼
Salmon 大马哈鱼
Sardines 沙丁鱼
Scallops 扇贝
Shrimp 虾
Tuna 金枪鱼
6. Low-fat dairy products
低脂肪乳制品
Dairy products and milk constitute 10 to 12 percent of our total dietary fat.
乳制品和牛奶构成了我们膳食脂肪的10%到12%。
While whole milk is a good source of vitamin B12, vitamin D, calcium, riboflavin, and phosphorus, it is high in saturated fat and can cause problems with high calories and weight gain. Low-fat milk (1% milk) and eggs have very little fat. The low-fat products help build muscles, prevent obesity, and lower risks of diseases like type 2 diabetes and hypertension.
虽然全脂牛奶是维生素B12、维生素D、钙、核黄素和磷的很好来源,但它也富含高饱和脂肪, 能够引起高热量和体重增加等问题。低脂牛奶(1%牛奶)和鸡蛋所含脂肪非常少。低脂产品有助于锻炼肌肉、防止肥胖、降低2型糖尿病和高血压等疾病的风险。
Among the world’s best low-fat dairy products and eggs are:
世界上最好的低脂乳制品和蛋类包括:
Cheese, grass-fed 食草类动物产奶做成的奶酪
Cow’s milk, grass-fed 食草奶牛所产的牛奶
Eggs, pasture-raised 牧场散养鸡下的鸡蛋
Milk, goat 羊奶
Yogurt, grass-fed 食草类动物产奶做成的酸奶
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