做个健康的吃货:世界上最有营养的10种食物

做个健康的吃货：世界上最有营养的10种食物 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

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 grains

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 Legumes

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

Seafood

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 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

Nuts and seeds

7. Nuts and seeds

坚果和瓜子

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.

坚果和瓜子是补充蛋白质、维生素、纤维、复合碳水化合物美味且可靠的来源。它们也提供大量的如如硒、镁、铜、锌这样的微量元素，当今过度加工的饮食中缺乏这些微量元素。

Some of the most nutritious nuts and seeds in the world are: 世界上最有营养的坚果和瓜子有：

Almonds 杏仁

Cashews 腰果

Flax seeds 亚麻籽

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

天然的甜味剂

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.

无论是从甘蔗还是从像枫树这样的植物中提取出来的甜味剂， 把它们加到饮食中是最健康的一种减肥方法。一般来说，对它们的加工越少，你从中得到的营养也就越多。

The world‘s best sources of natural sweeteners are:

世界上最佳的天然甜味剂有：

Blackstrap molasses 赤糖糊

Honey 蜂蜜

Maple syrup 枫树糖浆 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、热量低， 能提供必要的蛋白质。禽肉可以提供像维生素B3和维生素B6这样重要的维生素， 以及像硒和胆碱这样的微量矿物质。

胆碱有助于正常的神经功能。如果你的饮食是低脂肪、低热量的，那么瘦肉和禽肉对你来说是不错的选择。

Among the most nutrient-dense lean meats and poultry are: 最有营养的瘦肉和禽肉有：

Beef, grass-fed 食草性牛的牛肉

Chicken, pasture-raised 牧场散养鸡的鸡肉

Lamb 羊肉

Turkey, pasture-raised 牧场散养火鸡的鸡肉

Venison 鹿肉 Healthy drinks

10. Healthy drinks

健康的饮料

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.

饮料除了可以解渴，也是健康饮食的一部分。可以在饮食中加入最营养、最健康的饮料。

Three of the most nutritious drinks you can use are:

你可以喝的最健康的三种饮料：

Green tea – rich in polyphenols and catechins that fight various cancers and help your heart function properly.

绿茶——含有丰富的茶多酚和儿茶素，能对抗各种癌症，并有助于你的心脏功能保持正常。

Soy sauce – a great antioxidant that is rich in many essential minerals and vitamins.

豆汁——很好的抗氧化剂，富含多种人体必需的矿物质和维生素。

Water – keeps you hydrated and brings a host of health benefits, including preventing kidney damage.

水——能够让你保持水分，并可以带来一些健康益处，比如防止肾脏损害。 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.

当然，还有很多可以促进健康的食物，如橄榄油（特级初榨）就没有在这份清单中出现。如果你还知道其他富含营养的食物，尽管写在评论中。让我们了解它们，这样我们都可以享受到这些食物的天然味道。