做个健康的吃货：世界上最有营养的10种食物VegetablesIn 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Fruits2. 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whole grains3. 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Legumes4. 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 fromlegumes is especiall y 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Seafood5. 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Low-fat dairy products6. 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%。
