時尚雙語:7種每個女性必須要吃的食物
7 Foods Every Woman Must Eat
Here's good-food news: The more you munch on healthy eats, the less you need to worry about Friday night's fat burger and fries. Who says? Harvard. Its medical school has found that women who routinely nibble nutritiously slash their risk of dying from the usual culprits, including heart disease and cancer.
To up your odds of living a long and healthy life--despite occasional blow-outs at TGIF--make sure you regularly include these 7 nutritional powerhouses in your diet. "They're the cream of the healthy-foods crop," says Elizabeth Somer, RD, author of Age-Proof Your Body.
7種每個女性必須要吃的食物
下面報告好食品消息：你咀嚼健康的東西越多你就可以越少擔心星期五晚上的高熱量漢堡和薯條。誰說的？哈佛！它的醫學院已經發現女性經常吃這些東西的大大降低了死於一般性疾病，包括心臟病和癌症。
爲了讓你擁有健康長壽的生活，儘管有時會出現打擊，超出TGIF的範圍，但是確保在你的日常飲食中經常食用包括下面7種營養豐富的組織。“他們是被譽爲健康食物的植物中的精華，”Elizabeth Somer說， RD, Age-Proof Your Body的作者。
1. BERRIES
Why: Ounce for ounce, berries have more protective plant antioxidants than almost any other food. "These compounds not only lower your disease risks, they help prevent memory loss," says Somer.
How Much: Aim for a cup of berries--any berries, fresh or frozen--at least three times a week (berry researchers say eat a cup daily). Since berries are high in fill-you-up fiber, they may also help curb weight gain.
How:
Toss them in salads
Snack on them one by one, like healthy potato chips
Add them to yogurt, cereal, and smoothies
Stir them into anything you bake
1.漿果
原因：一盎司的漿果比起其它任何食物都含有更多的保護作用的植物抗氧化劑。Somer說：“這些化合物不僅能降低你患疾病的風險，還能幫你抵抗記憶喪失。”
份量：以一杯任何種類的新鮮的或者是冰凍的漿果爲目標，至少一星期三次，漿果研究人員建議每天一杯。因爲漿果含有很高的令人有飽腹感的纖維，所以它還可以幫你減輕體重。
如何食用：把它們拌到沙拉上，像吃健康薯片那樣把它們當點心一個一個食用。把它們加到酸奶，穀物和果汁上。攪動它們到任何你正在烤的東西上。
2. SALMON
Why: Sure salmon is a prime source of omega-3s, the healthy fats that fend off heart disease and maybe more, but are you aware that a mere 3 ounces of the fish serves up 170% of your daily vitamin B12 and more than 80% of your D
How Much: Aim for two servings a week (and if one's tuna, that's okay).
How:
Broil, bake or poach it with dill
Toss it into pasta dishes and salads
If you're vegetarian or just not a fish-eater, get the key omega-3 fat called DHA in:
Silk Plus Omega-3 DHA Soymilk
Horizon Organic Milk Plus DHA
Oh Mama Nutrition Bars
Gold Circle Farm Eggs
Rachel's Wickedly Delicious Yogurts
2.鮭魚
原因：知道鮭魚是omega3脂肪酸的主要來源，omega3脂肪酸是不飽和脂肪酸，能抵禦心臟病等，但是你有沒有意識到僅僅3盎司的鮭魚就能提供你每日所需的高達170%的維他命B12和高於80%的維他命D。
分量：目標爲一星期兩次（如果一次用金槍魚代替，也行）
如何食用：烤或者是用蒔蘿燉鮭魚，把它加到意大利麪條和沙拉中
如果你是一個素食主義者，或者你不吃魚，你可以omega3脂肪酸也稱爲DHA在下面這些地方：
Silk Plus Omega-3DHA豆乳
Horizontal Organic 添加DHA的牛奶
Oh Mama 營養酒
Gold Circle Farm雞蛋
Rachel’s Wickedly 美味的酸奶
3. LEAFY GREENS
Why: It's almost impossible to meet your nutritional needs without eating dark leafy greens, from spinach and romaine to collard greens and chard. They're huge sources of fiber; vitamins C and K; folic acid (a B vitamin that guards the heart and memory and fights birth defects); lutein, a vision protector; and four essential minerals: calcium, magnesium, iron, and potassium.
How Much: Two servings a day, and the darker, the better.
How:
Add arugula to your sandwich
Layer chard into lasagna
Fold spinach into omelets
Add any green to stir-fries, pasta dishes and soup
3.綠葉蔬菜
原因： 幾乎不可能滿足你的營養需求脫離吃綠葉蔬菜，從菠菜和萵苣到羽衣甘藍和菜。它們有很豐富的纖維素，維他命C和K，葉酸（ 一種維他命B可以保護心臟和記憶同時可以防禦出生缺陷），葉黃素（保護視力），和四種很重要的礦物質：包括鈣、鎂、鐵、鉀。
分量：一天兩次，並且越深色越好
如何食用：加芝麻菜到你的三文治，加葉甜菜到烤寬麪條，夾菠菜到蛋卷中，加任何綠葉蔬菜到薯條、意大利麪條和湯中
4. WHOLE GRAINS
Why: They have up to 96 percent more fiber, magnesium, zinc, chromium and vitamins E and B6 than refined grains. This nutritional powerhouse helps prevent the same health problems that refined grains help cause: heart disease, cancer, diabetes, hypertension and even obesity.
How Much: Ideally, all of the six daily grain servings you need should be whole, unrefined grains, but aim for at least three.
How:
Start your day with oatmeal or whole-grain cold cereal
Use 100% whole-wheat bread for toast and sandwiches
Switch to whole-wheat couscous and pasta
Opt for brown rice (instant is fine), whole-grain pretzels, even whole-wheat tortillas
4.全穀類
原因：它們有高於96%的纖維，鎂，鋅，鉻，維他命E和B6比精製穀物。這種有營養的食物可以幫助防止同樣的由精製穀物引起的心臟病、癌症、糖尿病、高血壓甚至肥胖等健康問題。
分量：最理想的是，所有的6種你需要的日常穀物應該齊全，並且應是粗穀物，目標至少有3種。
如何食用：開始你的一天從燕麥或全麥穀物開始，食用100%全麥麪包和三明治，選擇全麥肉菜飯和麪食，選擇糙米（速食的較好），全麥椒鹽捲餅，甚至全麥玉米餅
5. NUTS
Why: They're excellent sources of protein, magnesium, B vitamins and E--trusty fighters in the war against heart disease and cancer. Yes, nuts are high in fat calories, but their fat is the heart-healthy kind. Replace junky snacks with them and you won't gain an ounce.
How Much: Up to five small fistfuls a week (roughly 1/4 cup or about 15-20 almonds, cashews, walnuts or pecans).
Sprinkle plain or toasted nuts on salads instead of croutons
Mix them into cooked cous cous and brown rice
Stir them into cereal and yogurt
Use them to garnish a stir-fry just before serving
5.堅果
原因：堅果是極好的蛋白質、鎂、維生素B和E的來源——在與心臟病和癌症的鬥爭中是忠實的戰士。是的，堅果在脂肪熱量方面比較高，但是它們的脂肪對心臟有利。用垃圾零食取代堅果你將不能取得一點益處。
分量：多達5把（的量）一個星期（約1/4杯或約15-20個杏仁，腰果，核桃或胡桃）。
如何食用：用沙拉代替蒜把堅果撒平或者焙烤，把它們混在肉菜飯和糙米中，添加到穀物和酸奶中，上桌前用它們裝飾炒好的菜
6. GOLDEN VEGGIES
Why: Just one serving of fiber-filled, deep-yellow-orange vegetables supplies five times the beta carotene you need daily to lower your cancer risk, defend against colds and other infections, and protect your skin from sun damage. The potassium in these veggies also keeps your heartbeat in sync and your blood pressure down.
How Much: Aim for two half-cup servings a day, the equivalent of one sweet potato, 12 canned apricot halves or a cup of butternut squash or carrots.
How: Try this sweet potato quickie from Somer's The Food & Mood Cookbook:
1. Preheat oven to 375 degrees.
2. Cut sweet potatoes into 1-inch thick slices and toss with olive oil, Cajun seasoning and freshly ground pepper.
3. Bake for 25 minutes or until lightly brown and cooked through, but still slightly crunchy.
6.金色蔬菜
原因：僅僅一根富含纖維素，深黃橙色的蔬菜就可以供應5倍胡蘿蔔素，它是你每日所需用來降低患癌症的風險，抵禦風寒和其它的感染，以及保護你的皮膚免受太陽的傷害。這些蔬菜中的鉀還可以讓你的心跳同步同時降低血壓。
分量：目標爲一天2杯半，每天相當於1個甜薯，12個罐頭杏或者1杯巴特納特橙汁或胡蘿蔔汁
如何食用：試一下快速從Somer's The Food &Mood Cookbook學弄甘薯
7. YOGURT
Why: Low- or no-fat plain yogurt is a terrific source of B vitamins, protein, calcium and --if it has active cultures--the healthy bacteria known as probiotics, which crowd out disease-causing germs.
How Much: Four or more cups a week, if this is your main dairy source.
How: Cut back on sugar and calories by choosing plain yogurt and adding fruit, especially berries, and some granola. Or be more inventive:
Mix a dash of vanilla and chopped mint into yogurt and dollop on fruit
Use yogurt instead of sour cream for dips, sauces and salad dressings
Top baked potatoes with yogurt and chives
Thicken sauces and make soups "creamy" with yogurt
The payback part? As one of the Harvard researchers would likely tell you, eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.
7.酸奶
原因：低或者是無脂肪的純酸奶是極好的維他命，蛋白質，和鈣的來源並且如果有積極的文化——健康的細菌被認爲是益生菌，它能排擠致病菌的侵入。
分量：一星期至少4杯，如果它的你的主要的乳製品來源
如何食用：減少糖和卡路里用純酸奶和水果代替，特別是漿果類，和一些麥片。或者是更有創新的：
把香草和切碎的薄荷混合到酸奶和一塊水果上，用酸奶代替酸腐的奶油用來調味醬和沙拉醬，表面塗酸奶和韭菜去烤土豆，勾芡醬汁和用酸奶做湯
回報的部分呢？作爲哈佛大學的一位研究人員很可能會告訴你，一份不同的飲食——卡路里很低而營養很高，可以讓你看上去比實際年齡年輕四歲。
