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在线翻译:
szdaily -> Lifestyle -> 
Winter superfoods
    2017-01-06  08:53    Shenzhen Daily

    WHETHER you’re trying to stick to your New Year’s resolutions or just hoping to get out of your Christmas cookie coma, winter’s bounty provides plenty of opportunity to eat healthy, tasty superfoods — like these top picks from nutritionists.Cauliflower

    “Regular intake of cruciferous vegetables, like cauliflower, may help reduce the risk of certain cancers,” says Alexandra Miller, corporate dietitian at Medifast. “This versatile vegetable can be found in white, purple, green, and orange varieties. Use cauliflower to make low calorie and carbohydrate grain alternatives, such as cauliflower pizza crusts or cauliflower rice.”

    Turmeric

    “This warming spice makes me think of winter — it’s one of the main spices in curry,” says Amy Gorin, owner of Amy Gorin Nutrition in Jersey City, New Jersey. “Additionally, it contains curcumin, which preliminary research suggests may help in the prevention of Alzheimer’s Disease.” It’s also one of the best spices to crush belly fat (cayenne pepper, ginger, and cinnamon are other good options).

    Winter squash

    From kabocha to acorn, there are many squash varieties to choose from for your winter meals. “All winter squash varieties are rich in vitamins A and C, plus they also contain anti-inflammatory omega-3 fatty acids,” says Miller. Some ideas to get started: Try pureed butternut or acorn squash in sauces, soups, chili, casseroles, or oatmeal. Or use spaghetti squash in place of regular spaghetti to save calories and carbohydrates.”

    Pistachios

    “Pistachios’ green and purple hues come from the antioxidant lutein, which is good for your eyes, and they’re also a good source of fiber and protein,” say dietitians Lyssie Lakatos and Tammy Lakatos Shames, The Nutrition Twins. Additionally, they’re excellent at helping to prevent snacking overload. “Research shows the shells provide a visual cue to the eater, which may help curb overeating. That on its own makes pistachios a true superfood when it comes to mindful snacking and weight management.”

    Beets

    “This root veggie is delicious when roasted, and I also love adding it to tacos,” says Gorin. “One cup of cooked beets is a good source of filling fiber as well as blood-pressure-helping potassium.” Pro tip: Don’t toss the beet greens, which contain nutrients like vitamin C, and may help fight PMS symptoms, thanks to their portent concentration of potassium.

    Pomegranates

    “While this fruit is ending its season, its juice is available year-round. I like to fill half my glass with pomegranate juice and the other half with seltzer or sparkling water for a refreshing drink,” says Gorin. “The juice actually offers a unique antioxidant benefit, since the entire fruit is pressed during the juicing process, yielding a drink with antioxidants from every part.”

    Kiwi

    “At only 60 calories, one kiwi provides 100 percent of the daily value for vitamin C and more potassium than half a banana. Kiwi can be eaten like an apple — skin and all. In fact, the skin is rich in dietary fiber, vitamin C, and vitamin E; just be sure to wash it first,” says Miller. And here’s your new favorite cooking tip: “Kiwi makes a great natural meat tenderizer. Simply cut the fruit in half and rub the cut end over the meat.”

    Autumn Glory apples

    Don’t let the name fool you, this seasonal fruit is great to add to your winter diet: “This apple variety is especially great as a winter superfood since they contain the flavonoid quercetin, which fights inflammation in the body, protects against heart disease, and helps neutralize free radicals that age and damage the body,” say Lakatos and Lakatos Shames. “Plus, this no sugar-added delicious treat has a perfect balance of sweet with hints of caramel and cinnamon.”

    Cabbage

    “Rich in vitamin C and folic acid, cabbage is a great immunity booster. And it’s full of fiber to help keep you satiated and packed with powerful antioxidants like glucosinolates, which fight against cancer,” say Lakatos and Lakatos Shames. When you can, skip the sauteing or baking: “Although it tastes great cooked, enjoy cabbage raw for the greatest health benefits. Sprinkle on salads or add to sandwiches, burritos, and wraps for a delicious crunch.”

    Wild blueberries

    Tinier than average blueberries, these nutrient-dense berries are well worth adding to your routine. “These berries contain antioxidants that might help lower risk of diabetes and cancer — and they provide more antioxidants than plums or raspberries,” says Gorin. If you can’t source them fresh, check out the frozen aisle, and toss a bunch into your next green smoothie.

    Cranberries

    Cranberries are a nutritional powerhouse. Whether you eat them fresh, frozen, dried, or in sauce, all types contain beneficial bioactive compounds known as PACs, which help reduce the incidence of certain infections, maintain a healthy urinary tract. and may also help maintain cardiovascular health. And while some cranberry products, such as dried cranberries and cranberry juice, have some added sugar for palatability, the Dietary Guidelines for Americans state that a healthy eating pattern has room for nutrient-dense foods with added sugar as long as calories from added sugar are less than 10 percent per day.

    Passion fruit

    “The passion fruit is one of my favorite winter fruits because it provides a tangy dessert for only 17 calories per fruit,” says Gorin. “One piece of fruit also provides 9 percent of the daily value for immunity-boosting vitamin C. You’ll know it’s ready to eat when the skin is shriveled.”

    Fennel

    “Fennel has a delicate licorice flavor that goes wonderfully in soups and salads. And it’s a good source of vitamin C, potassium, and dietary fiber,” says Miller. “Fiber is important for digestive health, and it may also help support weight loss by helping to fill you up and keep you more satisfied throughout the day.”

    Pumpkin

    “Pumpkin is packed with fiber to keep you satisfied and phytonutrients to keep your body healthy, plus it’s rich in beta carotene. A powerful anti-inflammatory food, it calms your insides and helps to fight against disease,” say Lakatos and Lakatos Shames. “At only 40 calories per half cup, it’s low in calories but still rich and creamy. Use it instead of butter or oil, and you’ll boost nutrients while cutting calories.”

    Tangelos

    “Tangelos are a hybrid of a tangerine and grapefruit. They’re juicy with a sweet flavor similar to tangerines. “Like kiwi,” says Miller, “they’re an excellent source of vitamin C, which is known for its role in supporting a healthy immune system as well as promoting iron absorption and helping to maintain healthy cartilage, bones, teeth, and skin.”

    (SD-Agencies)

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