十大便宜又健康的超级食物
原作者：
来源10 Seriously Cheap Superfoods
译者miffy1013
On a shoestring budget? Try these wallet-friendly health heroes.
预算紧张？来试试这些荷包友好型的健康英雄们吧~
Kale
羽衣甘蓝
Few foods can hold a candle to this leafy green. Kale is full of vitamins, minerals and health-enhancing antioxidants. Indeed, kale's filling fiber, bone-building calcium and heart-healthy omega-3 fatty acids have been shown to help support the body's natural detox system, getting rid of harmful compounds that are thought to cause cancer, heart disease and other serious ills. And what a bargain it is too, at just about 60 cents a cup.
少有蔬菜能与这种多叶绿色植物比肩。羽衣甘蓝富含维他命、矿物质以及增进健康的抗氧化物。事实上的，甘蓝能饱肚的纤维、筑建骨骼的钙以及有益心脏健康的Ω-3脂肪酸已被证明可帮助支持人体的天然排毒系统，摆脱那些可能导致癌症、心脏病及其他恶疾的有害化合物。而且它还很便宜——一杯大约60美分。
Plus, kale is easy to prepare. Simply remove the center ribs of its leaves, then slice it into thin ribbons. Add this healthful pick to soups and stews in the last 20 minutes of cooking, or sauté it with a splash of olive oil for a delicious side dish.
此外，羽衣甘蓝很好处理。只要把它叶子的主要骨架去掉，然后切成小条。在烹饪的最后20分钟，把这些健康的东西加到汤或者炖菜里去，或者泼点橄榄油煎一下作为美味的配菜。
Sweet Potatoes
地瓜
Eating this brilliant vegetable is like giving your body a beauty treatment, thanks to its high concentration of beta carotene (the healthful antioxidant that gives this spud its orange hue). Beta carotene, which has been shown to help every cell in the body stay healthy, also happens to be a skin-targeted nutrient.
吃这种优秀的食物会让你的美丽更上一层楼，由于它所含的大量的β胡萝卜素（让地瓜带上橘色的健康抗氧化剂）。β胡萝卜素已被发现可以帮助身体里的每个细胞保持健康，而且很巧，它还是针对皮肤的营养物。
Studies have shown it neutralizes wrinkle and sun spot-spurring damage from the sun and helps generate new, healthy glowing skin cells. Sweet potatoes are also packed with a slew of figure-friendly fiber and energizing B-vitamins -- all for just 43 cents a serving. Bake them whole or mash them with a bit of milk.
研究表明，它可以缓解皱纹和晒斑、晒伤，并帮助长出新的、健康的皮肤细胞。地瓜也含有大量有益人体的纤维素和带来活力的维他命B——所有这些这只要43美分。整个拿去烤或是伴着点牛奶捣成泥都可以。
Dried Cranberries
越橘干
Who needs expensive, over-hyped, tropical fruit when you can get serious healing power from a home-grown variety for a fraction of the price? Dried cranberries rank among the highest antioxidant contents of any fruit, which means they may help reduce cancer and heart disease risk.
当可以只花一点点钱就从本地植物中获得真正的治疗效果时，谁会想要那些昂贵的、被吹得天花乱坠的热带水果？越橘干在所有水果中有最高的抗氧化物含量，这意味着，它们可以帮助防治癌症、降低心脏病的风险。
Plus, they contain unique compounds that help prevent urinary tract and other pesky infections. What's more, far from making a dent in your wallet, dried cranberries cost mere pocket change -- just 50 cents a cup. Toss them into salads, bake them into muffins or toss them into your morning cereal.
另外，它们含有的特别成分，可以帮助防治尿道或是其他地方的恼人感染。而且，它不会是你钱包的灾难，越橘干只要点零钱就够——大约50美分一杯。把它们拌进沙拉里，或者加进摩芬蛋糕里，或者撒进你早餐的粥里，都可以。
Low-Fat Milk
低脂牛奶
Moo juice is so common that we tend to overlook its power and value. Here's a friendly reminder: One eight-ounce glass of milk is chock-full of nine essential nutrients, many of which most of us fall short, including bone-building calcium, heart-healthy potassium, and vitamin D.
牛奶太普遍了，以至于我们都开始忽视它的能量和价值。给你个友好的忠告：八盎司的牛奶富含九种必要的营养成分，其中许多是我们十分缺乏的，包括构建骨骼的钙质，造福心脏的钾，还有维他命D。
All for about a quarter a glass! Besides drinking milk straight-up, nice and cold, you can use it for lattes, in smoothies and in hot cocoa. Put it in your morning cereal or use it for puddings. Be sure to buy non-fat or 1 percent low-fat products to reap its potent health power for the fewest calories.
只要四分之一杯的牛奶就能解决这一切！除了喝不加冰的美味冷牛奶，你也可以把它用来煮拿铁，做沙冰，或是加到热可可里。在早餐的粥里加牛奶或是做成布丁也行。确定你买的是脱脂或是1%的低脂产品，以最低的卡路里获得它们的可观的健康能量。
Pinto Beans
花豆
Don't be fooled by their small size, pinto beans pack a huge nutritional punch. They are loaded with figure-friendly protein, filling fiber, energizing B vitamins and heart-helping antioxidants. In fact, pinto beans take the budget super-food prize because they have one of the highest antioxidant counts of all beans and cost the least, a mere 13 cents a cup. Add pinto beans to your favorite chili recipe or mash them with some chicken broth, sautéed onion and garlic for a creamy side dish. The pinto possibilities are endless.
别被它们的小个头糊弄了，花豆所含的营养可是相当客观，包括有益身体的蛋白质、可以饱腹的纤维素、带来能量的维他命B、有益心脏的抗氧化物。事实上，花豆赢得了预算超级食物大奖，因为它们是豆类中抗氧化物含量最高的之一然而是最便宜的一种，只要13美分一杯。把花豆加进你最爱的辣菜或是和鸡汤、煎洋葱、蒜捣成泥做成糊状的配菜。花豆的潜能无极限。
Whole Eggs
全蛋
At only 70 calories and 20 cents each, eggs are one of the best nutritional bargains around. They are protein packed and a top dietary source of choline, an essential vitamin that has been shown to promote brain health. They are also loaded with lutein and zeaxanthin, potent antioxidants which have been shown to enhance eye health.
每一个蛋，都只有大概70卡，且只要20美分就能买一个，鸡蛋是最好的富含营养的便宜货之一。它们富含蛋白质，同时是食物中最大的胆碱来源，那是一种十分重要的维他命，可以增进大脑的健康。蛋中还有丰富的黄体素和玉米黄质，它们是有益眼睛的强大的抗氧化剂。
Note: Most of the vitamin and minerals in eggs are stored in its yolks so if you only spoon up their whites you'll miss out. Just stick to no more than seven whole eggs a week (to keep your cholesterol in check) and strive to eat them boiled or poached instead of fried. One simple way to squeeze them in: Hard boil a few eggs at the start of the week so you have them on hand for a quick and healthy snack.
小提示：大部分蛋中得维他命和矿物质都储存在它的蛋黄中，所以如果你只是把它的蛋白舀起来吃，你就会错过它们。坚持每周吃不多于7个全蛋（以保证你的胆固醇正常）并尽量吃白煮蛋或者炖蛋而不是炒蛋。这里有一个简单的方法把它们压榨出来：在新的一周的开始时，煮几个鸡蛋，这样你就有一份快速又健康的点心在手了~
Black Tea
红茶
Surprise: You don't have to spend big bucks on fancy teas to get a potent health punch. Regular black tea can easily fit the bill. Why? It's packed with flavanoids (protective compounds that neutralize health-damaging particles called free-radicals) therefore, helping the health of every cell in our bodies.
大惊喜：你完全不需要花一大堆的钱去买那些花俏的茶叶来获取有力的健康能量。普通红茶可以轻松解决这些问题。为什么呢？它含有类黄酮物质（可以中和有害健康的自由基的保护性物质），因此，它可以增进我们身体每一个细胞的健康。
Plus, studies show tea sippers have less skin wrinkling as they age. So drink up! Up to six cups a day is suggested -- iced or hot. At only 5 cents per tea bag you can afford to. Just keep sweeteners to a minimum so you don't add empty calories to your cup. Sensitive to caffeine? Keep your tea intake to early in the day, since decaf and herbal varieties don't offer the same flavanoid benefits.
此外，研究表明喝茶的人在变老时皱纹会少一些。那就喝吧！建议一天不要多余6杯——不管是冰的还是热得。你完全买得起买袋5美分的茶包。甜味剂的尽量少用，这样你才不会往你的杯子里凭空加进许多卡路里。对咖啡因很敏感？在早些时候喝茶，因为不含咖啡因的草本类无法提供一样的类黄酮量。
Oatmeal
燕麦
There's an array of costly grains with super-food status in today's markets, but there's one inexpensive health hero you most likely already have in your cupboard -- oatmeal. Simple rolled oats are packed with essential minerals like immune-boosting zinc, magnesium and iron as well as chock-full of protective antioxidants called flavanoids that have been shown to reduce disease-causing inflammation in the body.
现在市场里有很多打着超级食物形象的昂贵谷物，但是有一种实惠的健康英雄，你很可能已经把它放进了你的橱子——燕麦。简单碾制的燕麦含有许多必备的矿物质，比如提高免疫力的锌、镁和铁，还有一堆有叫类黄酮的有保护作用的抗氧化物，它可以减少身体里的致病物质。
But their real star power comes from their fiber. Oats are one of the top sources of soluble-fiber, the kind that can help sweep cholesterol out of the body and help keep blood sugar from rising too quickly. Buy plain oatmeal and gussy it up yourself for breakfast with fruit or simply sub in oats instead of breadcrumbs in your favorite meatloaf or meatball recipe.
但是燕麦最出众的地方在于它的纤维素。燕麦是可溶解纤维的最大来源之一，这种纤维素可以帮助清除我们身体里的胆固醇、防止血糖过高。只要买普通的燕麦然后你自己把它们装扮起来：加点水果作为早餐，或者把你的肉糜卷或肉丸菜谱中得面包糠换成燕麦。
Canned Salmon
鲑鱼罐头
Good news: You can have all the benefits of wild salmon at a fraction of the cost by buying canned salmon. Fresh or canned, experts say a four-ounce portion of salmon provides a day's worth of omega-3 fatty acids, the beneficial fat that has been shown to reduce inflammation in the body and thereby reduce the risk of heart disease and cancer.
好消息！你可以花很少的钱从鲑鱼罐头里获得所有野生鲑鱼的所有营养。专家说4盎司的鲑鱼——不管是新鲜的还是罐头的——能提供一天所需的Ω-3脂肪酸，这种有益的脂肪可以减少身体里的有害物质以降低心脏病和癌症风险。
This food also provides the daily value for vitamin D, while supplying other important minerals. Both fresh wild and canned salmon are also low in contaminants, such as mercury and PCBs. Use canned salmon just as you would use canned tuna: Flake it into your summer pasta salad or mix it with a touch of mayo, mustard, lemon juice, chopped onion and celery and serve it on a sandwich.
这种食物也可以提供每天所需的维他命D和其他重要的矿物质。新鲜野生鲑鱼和罐头鲑鱼污染物含量——比如汞和多氯联苯——都很低。食用罐头装的鲑鱼就像吃罐头装得金枪鱼：切片撒进你的夏日意面沙拉或者用少许蛋黄酱、芥末、柠檬汁、碎洋葱、西芹拌起来夹进三明治里。
Mango
芒果
Just one cup of this luscious fruit gives you 80 percent of the daily value for immune-boosting vitamin C, 25 percent of vitamin A (in its antioxidant form, beta-carotene), 7 percent potassium and 3 grams of filling fiber, not to mention all the healing power you get from its wealth of phenols, plant compounds that have potent antioxidant activity. You get this huge health bang all for just 110 calories and about 50 cents.
只要一杯这种甘美多汁的水果，你就能获取80%一天所需的增强免疫力的维他命C，25%维他命A（作为抗氧化物形式时，叫β胡萝卜素），7%的钾以及3克纤维，更不要说所有你从它富含的酚类物质中获得的修复能量，还有含有活跃抗氧化物的植物化合物。获得这些，只需要附带110卡的热量和50美分。
To properly prep a mango, first slice a bit off its bottom so the fruit stands upright on your cutting board. Then, cut straight down along both sides of the pit to remove the fruit. Afterwards, just peel and cut into slices or chunks. Two other suggestions: Try blending mango with a carton of yogurt, a handful of ice and a touch of honey for a tasty smoothie or serving it as a salad sliced with avocado and red onion with a squeeze of lime.
芒果应该这么处理：先从底部切掉一点，这样它就能立在你的砧板上；接着，沿着凹陷的两边直直切下以剥离水果；再来，就是小皮然后把果肉切成小丁。还有两个建议：可以试试用一杯酸奶、一点冰、一点蜂蜜拌芒果，做一份美味的沙冰，或是和鳄梨、红洋葱一起切碎，再加点青柠汁。
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