养生之道:11种健康食品

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.
我请求了Bowden博士，《地球上150种最健康的食品》的作者，他向我们提供了一份最新的健康食品名单，这些食品容易找到，但却容易被我们忽视。以下是Bowden博士的建议。

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说，可以把甜菜当做成红色菠菜，因为它们都具有丰富的叶酸以及天然红色颜料，可以对抗癌症。

How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
食法：把新鲜的原材料磨碎制成沙拉。加热会降低抗氧化能力。

2. Cabbage 洋白菜:
Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
内含萝卜硫养分，据化学说法可以提高抗癌酶。

How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
食法：亚洲式色拉或者切碎夹在汉堡和三明治中。

3. Swiss chard 瑞士甜菜:
A leafy green vegetable packed with carotenoids that protect aging eyes.
一种多叶绿色蔬菜，内含类胡萝卜素，可以防止眼睛老化。

How to eat it: Chop and saute in olive oil.
食法：切碎用橄榄油煎炒。

4. Cinnamon 肉桂:
May help control blood sugar and cholesterol.
可能有助于控制血糖和胆固醇。

How to eat it: Sprinkle on coffee or oatmeal.
食法：洒在咖啡或燕麦片上。

5. Pomegranate juice 石榴汁:
Appears to lower blood pressure and loaded with antioxidants.
可以降低血压，富含抗氧化剂。

How to eat: Just drink it.
食法：直接喝吧。

6. Dried plums 梅干:
Okay, so they are really prunes, but they are packed with antioxidants.
好了，这真的就是干梅子，但它们富含了抗氧化剂。

How to eat: Wrapped in prosciutto and baked.
食法：裹在熏火腿里烘焙。

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.
南瓜籽是南瓜里最有营养的部分，富含镁；高水平的矿物质含量，可以降低早亡的风险。

How to eat: Roasted as a snack, or sprinkled on salad.
食法：作为点心烘烤，或撒在沙拉上。

8. Sardines 沙丁鱼:
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博士称之为"罐头里的健康食品"。ω - 3的含量高，不含汞，富含钙，而且还含有铁，镁，磷，钾，锌，铜，锰，以及所有的B族维生素。

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：选择沙丁鱼包装橄榄油或沙丁鱼油。简单吃，或者配沙拉、吐司，也可以搅碎配芥末和洋葱。

9. Turmeric 姜黄:
The "superstar of spices", it may have anti-inflammatory and anti-cancer properties.
姜黄是"香料的超级巨星"，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：混合炒鸡蛋或放在任何素菜中。

10. Frozen blueberries 冰冻蓝莓:
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.
尽管在果蔬中，冷冻会降低某些营养素，但冰冻蓝莓可以全年不腐坏。根据动物实验结果，蓝莓可以提高记忆力。

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压碎。

11. Canned pumpkin 南瓜罐头:
A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
南瓜罐头是低热量的蔬菜，高纤维和富含免疫刺激维生素A。你只需吸收很少的卡路里就能充满活力。

How to eat: Mix with a little butter, cinnamon and nutmeg.
食法：混合一点黄油，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.
你可以在人类健康网站上找到更多的细节和菜谱，那里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?
在我自己的家里，我只有其中两种食品--南瓜籽和冰冻蓝莓。那么你呢？你把这些食物放进你的购物篮里了吗？