这15种日常饮食中该有的健康食材,你都吃吗?
1.White potatoes
白薯
White potatoes don’t get the kind of praise sweet potatoes do, but these starchy tubers are still a great high-fiber, low-calorie vegetable. Baking it with the skin on will retain much more potassium than peeling, cubing and boiling.
白薯不像甜薯那么受欢迎,但这种富含淀粉的块茎植物也富含纤维,热量低。带皮烘焙比削皮、切块、煮能保留更多的钾。
2.Beans
豆类
Loaded with fiber and resistant starches, beans serve as a ‘probiotic food’ that feeds the beneficial bacteria in your gut, or microbiome. The soluble fiber also helps keep you feeling full longer.
豆类富含纤维和抗性淀粉,可用作“益生菌食品”,为肠道或菌群提供有益细菌。可溶性纤维也能帮你更长时间保持饱腹感。
3.Beef
牛肉
If you’re opting for lean cuts of grass-fed beef(like top round and sirloin tip), you’ll get a good source of iron and zinc, the two most important minerals in the body. Iron helps deliver oxygen to tissues and organs, while zinc supports the immune system.
如果你选择吃草的牛的瘦肉(如牛腱或里脊肉),能很好地补充铁和锌这两种体内很重要的矿物质。铁帮助向组织和器官运输氧,锌有助于提高免疫力。
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