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发表于 2018-7-1 05:35:37 | 显示全部楼层
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发表于 2018-7-1 11:35:58 | 显示全部楼层
速戳!研究人员从全球1000种食物中评出最有营养的百种食物
推荐阅读:慎吃!这5种食物看着健康其实是身材
在水中加一种东西,喝了可以让你年轻10岁,2018年2月结婚黄道吉日想知道它是什么吗?
中国农业大学食品科学与营养工程学院副教授 朱 毅
山东营养学会理事、济南大学营养学副教授 綦翠华
随着健康意识的提高,人们挑选食物时不仅考虑满足口腹之欲,而且越来越注重营养。近日,英国广播公司和美国《国家地理》等媒体纷纷报道了“全世界最有营养的100种食物排行榜”,引起广泛关注。
该排行榜来自美国《影响因子》杂志刊发的一项研究。亚太理论物理中心对1000种食物的营养成分进行分析,评出营养最全面的100种食物。研究以一名20岁成年男性的每日营养物质需求为标准,将1000种食物进行组合,并保证每组食物的种类尽可能少。在约2万种食物组合中,研究人员找出了100种出现频率最高的食物。出现频率高意味着这种食物营养成分丰富、全面。本期,《生命时报》从榜单排名前25的食物中挑选了10种我国餐桌上常见的食物,请专家进一步评估其营养价值。
扁桃仁。排名第一的扁桃仁,是巴旦木、美国大杏仁的学名,它富含单不饱和脂肪酸,能降低身体炎症反应,预防心血管疾病,还有助于控制糖尿病。此外,扁桃仁含有的锰有助于强健骨骼;镁有助于器官、肌肉和神经系统的正常工作,维持血压稳定;表皮中的黄酮类物质有助抗衰老。山东营养学会理事、济南大学营养学副教授綦翠华表示,食用扁桃仁可搭配其他坚果,但100克扁桃仁热量高达600千卡,每天吃一把就足够了。
番荔枝。排名第二的番荔枝,又叫释迦果,口味香甜,富含维生素A、C、B1、B2,钾,还是核黄素的良好来源。果肉含有的抗氧化活性物质能激活脑细胞、延缓皮肤衰老,还能有效促进肠蠕动。吃番荔枝一定要吐籽,因其籽中含少量具有神经毒性的物质。
比目鱼。排在第四位的是比目鱼。美国2017年发布的鱼类消费建议中,“最佳选择”就有比目鱼。比目鱼是海鱼,接近食物链底端,含汞量低。比目鱼还富含人体必需的维生素B1。人体内缺巨蟹座与12星座哪个最配对乏维生素B1时,会情绪沮丧、思维迟钝,增加抑郁风险;严重时会导致脚气病等疾病。《中国居民膳食指南(2016)》建议,每周吃鱼280~525克,适量摄入即可。
南瓜子。排在第六的南瓜子,富含蛋白质,还是铁、锰、锌,植物固醇的良好来源。其含有的亚油酸和植物性蛋白有助调节血糖、血脂;锌有助增强免疫力。研究发现,每天吃6小勺南瓜子可有效降低心血管病风险,常吃南瓜子还可减低男性前列腺癌发病率。需要提醒的是,南瓜子脂肪含量高,应适量食用。建议搭配富含维生素C的蔬果食用,有利于铁元素吸收。
猪油。榜上有名,排第八。近年来,猪油一直被“妖魔化”,被认为是不健康食物的代表。根据《中国食品成分表》,猪油(板油)脂肪含量高达88.7%,热量很高,但维生素A、E的含量比其他百家姓之罗姓起源与来历动物油含量高。猪油还是B族维生素的良好来源。与牛油相比,猪油含有更多不饱和脂肪酸。
中国农业大学食品科学与营养工程学院副教授朱毅表示,猪油被嫌弃的症结在于饱和脂肪酸过多,但人体需要这种脂肪酸。只要不过量,不会影响健康。如果平时已摄入较多高脂食物,不建议吃猪油,尤其是高血压、高血脂及心脑血管病患者,应少吃或不吃猪油。
甜菜叶。被不少人扔掉的甜菜叶排第九。甜菜叶富含钙、钾,维生素K,B族维生素(特别是维生素B2)。钾有助于维持酸碱平衡和肌肉的正常功能,参与能量代谢;维生素K有助于骨骼对钙的吸收。甜菜叶富含尿甙,根据当官的八字特征美国哈佛大学的研究,尿甙能预防抑郁症。《中国居民膳食指南(2016)》建议保证每天摄入300~500克蔬菜,甜菜叶等深色蔬菜应占1/2,可以焯水后凉拌或急火快炒。
蜜桔。中国人熟知的蜜桔排第14。蜜桔富含维生素C和胡萝卜素,胡萝卜素在体内转化为维生素A,可保护眼睛、改善夜盲症。它还是锰、硒以及生物活性物质的良好来源。同时,蜜桔热量较低,每100克只有45千卡热量,纤维含量较高,易产生饱腹感,适合控制体重的人群食用。蜜桔虽然营养丰富、热量低,但其含糖量高,也不能多吃,建议每天吃两个中等大小的即可。
小葱。中国人餐桌上常见的小葱排第16。小葱富含钾、磷和镁,也是维生素C、K的丰富来源。通过手相来看看你是不是官运亨通的人葱中的挥发油和辣素有较强的消炎、杀菌等作用,能刺激相应腺体的分泌,起到发汗、利尿的作用。葱中的硒能降低体内的亚硝酸盐含量,可预防胃癌及多种癌症。研究发现,平均每天食用9克以上葱属蔬菜的男性,患前列腺癌风险降低一半。
紫甘蓝。排名第19的紫甘蓝,富含花青素。花青素是一种强有力的抗氧化剂,能保护人体免受自由基伤害,心理测试:你的哪些方面会让男生傻眼有助延缓衰老,还含有丰富的维生素和膳食纤维。紫甘蓝具有特殊香味,可煮、炒、凉拌或做泡菜等。但花青素在酸性条件下稳定性较好,煮或炒紫甘蓝时,最好加点白醋。
辣椒粉。排第25名的辣椒粉,是中国人炒菜常用的调料。辣椒粉是维生素A、E,酚类化合物等植物化学物质的良好来源。吃点辣还有一定降压效果,有助预防脑中风。烹饪时加点辣椒粉能减少盐用量。辣椒粉虽好,但较辛辣,过多食用会刺激胃酸分泌,导致胃肠发炎。建议食之有度,痔疮、胃肠炎患者最好少吃或不吃。
需要提醒的是,营养食物排行榜虽然可供人们参考,但任何单一食属狗的历史名人有哪些物都不可能提供人体所需的全部营养素。朱毅提醒,对食物的营养进行排名,并不意味着排名之外的食物没有营养或只吃冠军食物就能获得健康。《中国居民膳食指南(2016)》建议,每人每天平均应摄入12种以上食物,每周25种以上。养成均衡的饮食习惯,注重食物多样性,才有利健康。此外,还要注为先人选择一个安乐窝意食物的烹调方式,以蒸煮为佳,即使是最营养的食物,烹饪方式不当也可能将其变为不健康食物。▲
消化性溃疡患者忌“熬” 养生保健小常识为了能够健健康康快快乐乐的过节,患有消化性溃疡的你一定要做好日常保健工作。那么,消化性溃疡患者在节假期间如何养生保健呢?














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发表于 2018-7-1 11:59:31 | 显示全部楼层
广东16条高速出现拥堵2018年07月01日
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发表于 2018-7-2 03:28:22 | 显示全部楼层
内地少妇隐匿香港机场7天生下孩子 被判6个月2018年07月02日
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发表于 2018-7-3 13:58:13 | 显示全部楼层
济南公交现裸男 挠人家小姑娘的腿(图)2018年07月03日2018/7/3 13:58:02
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发表于 2018-7-4 11:32:25 | 显示全部楼层
美国德州一辆载30名高中生校车翻车 多人受伤2018年07月04日2018/7/4 11:32:19
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发表于 2018-7-4 12:37:59 | 显示全部楼层
中国银行业对外金融资产负债数据首次公布2018年07月04日2018/7/4 12:37:56
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发表于 2018-7-4 22:22:56 | 显示全部楼层
人民日报:失去奋斗 房产再多我们也将无家可归2018年07月04日2018/7/4 22:22:53
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发表于 2018-7-5 04:30:07 | 显示全部楼层
三星宣布完成270万部Galaxy Note 7召回:总占比88% 2018年07月05日
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发表于 2018-7-5 09:06:45 | 显示全部楼层
娱乐圈跨界互联网!王力宏入职腾讯 加盟QQ音乐2018年07月05日2018/7/5 9:06:45
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