夏天吃出好身材：五種應(yīng)該多吃的白色蔬菜

5 White Vegetables You Should Eat More Of (And Why)

Here's how to wear white in a way that is truly one size fits all:

以下就是如何用白色豐富營(yíng)養(yǎng)，這適用于每一個(gè)人：

Cauliflower

花椰菜

This veggie has been deemed one of the hottest trends of the year. Along with the other members of the cruciferous family, like broccoli, cauliflower, cabbage and Brussels sprouts, cauliflower contains sulfur compounds that are associated with fighting cancer, strengthening bone tissue and maintaining healthy blood vessels.

這種蔬菜已被認(rèn)為是今年最熱門的蔬菜之一。和其它十字花科的蔬菜一樣，如西蘭花，菜花，卷心菜和芽甘藍(lán)，花椰菜含有與抗癌，增強(qiáng)骨組織和維持血管健康相關(guān)的含硫化合物。

Mushrooms

蘑菇

Get ready for this list: Mushrooms are low in calories, fat-free, cholesterol-free, gluten-free, with barely any sodium, and yet they carry a wealth of selenium, potassium, riboflavin, niacin and vitamin D. Mushrooms are also hearty and filling so they can help you control your weight without compromising taste. And they're a rich source of umami, the fifth basic taste after sweet, salty, bitter and sour. They can help simple dishes come alive.

來(lái)看看它的簡(jiǎn)歷：低熱量，不含脂肪、膽固醇、谷蛋白，幾乎不含鈉，然而它們帶有豐富的硒，鉀，核黃素，煙酸和維生素D。蘑菇也可以使人神清氣爽，充滿能量，它們能幫助你控制體重但卻不影響口感。而且它們還十分鮮美，這是除了甜，咸，苦，酸之外的第五個(gè)基本口味。它們可以讓一個(gè)簡(jiǎn)單的菜肴變得津津有味。

Garlic

大蒜

In my house, all I have to do is sauté garlic to draw hubby and the kids to my kitchen! Aside from tasting great, garlic has been touted as being able to help hair grow, cause acne to disappear and keep colds and flu at bay. Its antioxidant properties can help boost your immune system, and to get the most out of garlic's active chemical, allicin, cut a fresh clove up and expose it to the air for a little while before you cook with it.

在家里，我只需要用油煎大蒜就可以把我的丈夫和孩子引到廚房來(lái)!大蒜除了味道好之外，還能促進(jìn)頭發(fā)生長(zhǎng)，消除痤瘡，預(yù)防感冒和流感。它的抗氧化特性可以幫助提高免疫系統(tǒng)。要充分獲取大蒜里的活性化學(xué)物質(zhì)——蒜素，可以先切一些新鮮的丁香，在空氣中暴露一段時(shí)間后再一起烹飪。

Onions

洋蔥

Chef Julia Child said, "I cannot imagine a world without onions," and for good reason. The anti-inflammatory chemical in onions, called quercetin, can help ease discomfort from arthritis, and quercetin's beneficial properties have been associated with a lower risk of cancer, heart disease, diabetes and a stronger immune system.

著名廚師朱莉亞·查爾德說(shuō)，“我無(wú)法想象這個(gè)世界沒(méi)有洋蔥，”確實(shí)如此。洋蔥里有一種抗炎化學(xué)物，叫做榭黃素，可以緩解關(guān)節(jié)炎引起的不適，它還能有效地降低癌癥，心臟病，糖尿病的發(fā)病率，并提高人體的免疫系統(tǒng)。

Potatoes

土豆

Nearly all Americans fail to meet dietary recommendations for potassium (97 percent) or dietary fiber (95 percent). On an equal weight basis, the white potato provides as much fiber as and more potassium than other commonly consumed vegetables or fruit. A medium skin-on baked potato weighs in at just 163 calories, a whopping 941 milligrams of potassium and 3.6 grams of fiber. (A banana, also white in color, provides 422 milligrams of potassium and 3.1 grams of fiber.) Potatoes also provide vitamin C, vitamin B6 and magnesium, in addition to small amounts of high-quality protein.

幾乎所有的美國(guó)人都做不到飲食建議里說(shuō)的鉀含量達(dá)到97%或膳食纖維達(dá)到95%。在等重的情況下，白色馬鈴薯可以提供與普通蔬菜和水果等量的纖維，并且更多的鉀元素。一個(gè)中等大小帶皮的烤土豆僅包含 163卡路里，但其中的鉀含量卻高達(dá)942毫克，纖維達(dá)3.6克。相比之下，香蕉只包含422毫克鉀和3.1克纖維。土豆還富含維生素C，維生素B6和鎂，此外還含有少量的高蛋白。