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
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.
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