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.
在暢銷書《世界上最健康的食物》中, 生物學家、營養(yǎng)學家、TGMF的創(chuàng)始人George Mateljan寫到:世界上最健康的食物是天然的、是人體必需營養(yǎng)素的最有營養(yǎng)的來源。這些食物也是世界上味道最好的、最容易獲得的、普通的、便宜的食物。如果你想改變你的飲食,想吃美味、天然、營養(yǎng)豐富的食物, 那么可以試試這些排名前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.
富含蔬菜的飲食對健康的益處已眾所周知。蔬菜可以控制你的胃口,這樣你既不會吃得太多,又不會吃得太少。它們能降低血壓、減輕消化系統(tǒng)的風險和眼睛問題。蔬菜也能降低中風、心臟病和一些癌癥的風險。
Among the most nutritious vegetables you can eat are:
下面的這些蔬菜最有營養(yǎng):
Asparagus 蘆筍
Avocados 鱷梨
Broccoli 西蘭花
Brussels sprouts 球芽甘藍
Cabbage 卷心菜
Carrots 胡蘿卜
Cauliflower 花椰菜
Celery 芹菜
Collard greens 羽衣甘藍
Cucumbers 黃瓜
Garlic 大蒜
Onions 洋蔥
Potatoes 土豆
Romaine lettuce 長葉萵苣
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 唐萵苣
Tomatoes 西紅柿
Turnip greens 蘿卜葉
Yams 山藥
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.
水果是大自然給我們的最好良藥。它們富含礦物質(zhì)、維生素、抗氧化劑,還含有其他有益的、植物性的微量元素。這些食物天生就低脂肪、低能量,并且不含膽固醇。它們有很高的預防疾病的價值, 能預防癌癥、糖尿病和肥胖等慢性疾病。
Some of the most nutritious fruits you can add to your diet are:
你的飲食中可以加入下面這些最有營養(yǎng)的水果:
Apples 蘋果
Apricots 杏
Bananas 香蕉
Blueberries 藍莓
Cantaloupe 甜瓜
Cranberries 蔓越橘
Figs 無花果
Grapefruit 葡萄柚
Grapes 葡萄
Kiwifruit 獼猴桃
Lemon/Limes 檸檬
Oranges 柑橘
Papaya 木瓜
Pears 梨
Pineapple 菠蘿
Plums 李子
Prunes 梅干
Raisins 葡糖干
Raspberries 樹莓
Strawberries 草莓
Watermelon 西瓜
whole grains
3. Whole grains
五谷雜糧
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.
五谷雜糧脂肪低且富含纖維。它們能保持結腸和心臟健康,并能夠使發(fā)炎的組織恢復正常。這些發(fā)炎的組織可能會導致腳腫類似的健康問題。
Some of the world’s most nutritious whole grains include:
世界上最有營養(yǎng)的谷物包括:
Barley 大麥
Brown rice 糙米
Buckwheat 蕎麥
Corn 玉米
Millet 小米
Oats 燕麥
Quinoa 藜麥
Rye 黑麥
Spelt 斯佩爾特小麥
Whole wheat 全麥
Legumes
4. Legumes (dried beans and peas)
豆類(干豆類和豌豆)
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.
豆類是可溶性纖維的最佳來源。它們的鐵、鎂和葉酸的含量對身體十分有益。豆類所含的鐵對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優(yōu)質(zhì)蛋白質(zhì),這種組合非常棒,能促進身體健康。
Some of the world’s most nutrient-dense legumes are:
世界上最有營養(yǎng)的豆類有:
Black beans 黑豆
Dried peas 干豌豆
Garbanzo beans (chickpeas) 鷹嘴豆
Kidney beans 蕓豆
Lentils 扁豆
Lima beans 利馬豆
Miso 味噌
Navy beans 青豆
Pinto beans 斑豆
Soybeans 黃豆
Tofu and Tempeh 豆腐和豆豉
Seafood
5. Seafood
海鮮
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.”
海鮮能為身體提供最重要的營養(yǎng)物質(zhì)(最顯著的是ω-3脂肪酸,EPA和DHA), 能夠預防和減輕常見的慢性病,如糖尿病、關節(jié)炎和心臟病。聯(lián)合國糧食和農(nóng)業(yè)組織(FAO)說,“魚是一種非常好的富含營養(yǎng)價值的食物,能夠提供優(yōu)質(zhì)蛋白質(zhì)、多種維生素和礦物質(zhì),包括維生素A和維生素D、磷、鎂、硒。此外,海魚中也含有碘?!?/div>
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:
由于海鮮有很高的影響價值,專家們推薦每周吃兩次海鮮。最有營養(yǎng)且最美味的海鮮有:
Cod 鱈魚
Halibut 大比目魚
Salmon 大馬哈魚
Sardines 沙丁魚
Scallops 扇貝
Shrimp 蝦
Tuna 金槍魚
Low-fat dairy products
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.
乳制品和牛奶構成了我們膳食脂肪的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.
雖然全脂牛奶是維生素B12、維生素D、鈣、核黃素和磷的很好來源,但它也富含高飽和脂肪, 能夠引起高熱量和體重增加等問題。低脂牛奶(1%牛奶)和雞蛋所含脂肪非常少。低脂產(chǎn)品有助于鍛煉肌肉、防止肥胖、降低2型糖尿病和高血壓等疾病的風險。
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類包括:
Cheese, grass-fed 食草類動物產(chǎn)奶做成的奶酪
Cow’s milk, grass-fed 食草奶牛所產(chǎn)的牛奶
Eggs, pasture-raised 牧場散養(yǎng)雞下的雞蛋
Milk, goat 羊奶
Yogurt, grass-fed 食草類動物產(chǎn)奶做成的酸奶
Nuts and seeds
7. Nuts and seeds
堅果和瓜子
Nuts and seeds are a delicious and reliable source of enriching proteins, vitamins, fiber and complex
carbohydrates. These foods also provide generous amounts of ‘trace’ or ‘minor’ minerals like selenium, magnesium, copper, and zinc, which are under-consumed in today’s over-processed diets.
堅果和瓜子是補充蛋白質(zhì)、維生素、纖維、復合碳水化合物美味且可靠的來源。它們也提供大量的如如硒、鎂、銅、鋅這樣的微量元素,當今過度加工的飲食中缺乏這些微量元素。
Some of the most nutritious nuts and seeds in the world are:
世界上最有營養(yǎng)的堅果和瓜子有:
Almonds 杏仁
Cashews 腰果
Flax seeds 亞麻籽
Peanuts 花生
Pumpkin seeds 南瓜籽
Sesame seeds 芝麻
Sunflower seeds 葵花籽
Walnuts 核桃
Natural sweeteners
8. Natural sweeteners
天然的甜味劑
Whether made from sugar cane or plants like maple, incorporating natural sweeteners in your diet is one of the healthiest ways to lose weight. Generally, the less you process the sugar source the more nutrients you get in your sweetener.
無論是從甘蔗還是從像楓樹這樣的植物中提取出來的甜味劑, 把它們加到飲食中是最健康的一種減肥方法。一般來說,對它們的加工越少,你從中得到的營養(yǎng)也就越多。
The world’s best sources of natural sweeteners are:
世界上最佳的天然甜味劑有:
Blackstrap molasses 赤糖糊
Honey 蜂蜜
Maple syrup 楓樹糖漿
Lean meats and poultry
9. Lean meats and poultry
瘦肉和禽肉
Lean meat provides essential proteins that have a lower fat and calorie content compared to non-lean meats. Poultry provide important vitamins like vitamins B3 and vitamins B6, as well as trace minerals like selenium and choline. Choline helps with proper nerve function. If you are following a low fat and low calorie diet, lean meats and poultry are a good option for you.
瘦肉比肥肉的脂肪低、熱量低, 能提供必要的蛋白質(zhì)。禽肉可以提供像維生素B3和維生素B6這樣重要的維生素, 以及像硒和膽堿這樣的微量礦物質(zhì)。 膽堿有助于正常的神經(jīng)功能。如果你的飲食是低脂肪、低熱量的,那么瘦肉和禽肉對你來說是不錯的選擇。
Among the most nutrient-dense lean meats and poultry are:
最有營養(yǎng)的瘦肉和禽肉有:
Beef, grass-fed 食草性牛的牛肉
Chicken, pasture-raised 牧場散養(yǎng)雞的雞肉
Lamb 羊肉
Turkey, pasture-raised 牧場散養(yǎng)火雞的雞肉
Venison 鹿肉
Healthy drinks
10. Healthy drinks
健康的飲料
Besides quenching thirst, drinks can also make part of a healthy diet. Incorporate drinks that offer the most nutritional and health benefits in your diet.
飲料除了可以解渴,也是健康飲食的一部分??梢栽陲嬍持屑尤胱顮I養(yǎng)、最健康的飲料。
Three of the most nutritious drinks you can use are:
你可以喝的最健康的三種飲料:
Green tea – rich in polyphenols and catechins that fight various cancers and help your heart function properly.
綠茶——含有豐富的茶多酚和兒茶素,能對抗各種癌癥,并有助于你的心臟功能保持正常。
Soy sauce – a great antioxidant that is rich in many essential minerals and vitamins.
豆汁——很好的抗氧化劑,富含多種人體必需的礦物質(zhì)和維生素。
Water – keeps you hydrated and brings a host of health benefits, including preventing kidney damage.
水——能夠讓你保持水分,并可以帶來一些健康益處,比如防止腎臟損害。
Of course, there are many other health-promoting foods like olive oil (extra virgin) that did not make it on this list. If you know other nutrient-dense foods that make a wonderful, healthy diet, don’t hesitate to mention them in the comments. Let us know about them so we can all enjoy the great and natural tastes of those foods too.
當然,還有很多可以促進健康的食物,如橄欖油(特級初榨)就沒有在這份清單中出現(xiàn)。如果你還知道其他富含營養(yǎng)的食物,盡管寫在評論中。讓我們了解它們,這樣我們都可以享受到這些食物的天然味道。