評論
打印
3. LEAFY GREENS
Why: It's almost impossible to meet your nutritional needs without eating dark leafy greens, from spinach and romaine to collard greens and chard. They're huge sources of fiber; vitamins C and K; folic acid (a B vitamin that guards the heart and memory and fights birth defects); lutein, a vision protector; and four essential minerals: calcium, magnesium, iron, and potassium.
How Much: Two servings a day, and the darker, the better.
How:
Add arugula to your sandwich
Layer chard into lasagna
Fold spinach into omelets
Add any green to stir-fries, pasta dishes and soup
3.綠葉蔬菜
原因： 幾乎不可能滿足你的營養需求脫離吃綠葉蔬菜，從菠菜和萵苣到羽衣甘藍和菜。它們有很豐富的纖維素，維他命C和K，葉酸（ 一種維他命B可以保護心臟和記憶同時可以防御出生缺陷），葉黃素（保護視力），和四種很重要的礦物質：包括鈣、鎂、鐵、鉀。
分量：一天兩次，并且越深色越好
如何食用：加芝麻菜到你的三文治，加葉甜菜到烤寬面條，夾菠菜到蛋卷中，加任何綠葉蔬菜到薯條、意大利面條和湯中
