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1、Kale羽衣甘藍
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.
少有蔬菜能與這種多葉綠色植物比肩。羽衣甘藍富含維他命、礦物質(zhì)以及增進健康的抗氧化物。事實上的，甘藍能飽肚的纖維、筑建骨骼的鈣以及有益心臟健康的Ω-3脂肪酸已被證明可幫助支持人體的天然排毒系統(tǒng)，擺脫那些可能導致癌癥、心臟病及其他惡疾的有害化合物。而且它還很便宜——一杯大約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，羽衣甘藍很好處理。只要把它葉子的主要骨架去掉，然后切成小條。在烹飪的最后20分鐘，把這些健康的東西加到湯或者燉菜里去，或者潑點橄欖油煎一下作為美味的配菜。
2、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.
吃這種優(yōu)秀的食物會讓你的美麗更上一層樓，由于它所含的大量的β胡蘿卜素（讓地瓜帶上橘色的健康抗氧化劑）。β胡蘿卜素已被發(fā)現(xiàn)可以幫助身體里的每個細胞保持健康，而且很巧，它還是針對皮膚的營養(yǎng)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，它可以緩解皺紋和曬斑、曬傷，并幫助長出新的、健康的皮膚細胞。地瓜也含有大量有益人體的纖維素和帶來活力的維他命B——所有這些這只要43美分。整個拿去烤或是伴著點牛奶搗成泥都可以。
3、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.
當可以只花一點點錢就從本地植物中獲得真正的治療效果時，誰會想要那些昂貴的、被吹得天花亂墜的熱帶水果？越橘干在所有水果中有最高的抗氧化物含量，這意味著，它們可以幫助防治癌癥、降低心臟病的風險。
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，它們含有的特別成分，可以幫助防治尿道或是其他地方的惱人感染。而且，它不會是你錢包的災難，越橘干只要點零錢就夠——大約50美分一杯。把它們拌進沙拉里，或者加進摩芬蛋糕里，或者撒進你早餐的粥里，都可以。
4、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，以至于我們都開始忽視它的能量和價值。給你個友好的忠告：八盎司的牛奶富含九種必要的營養(yǎng)成分，其中許多是我們十分缺乏的，包括構建骨骼的鈣質(zhì)，造福心臟的鉀，還有維他命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決這一切！除了喝不加冰的美味冷牛奶，你也可以把它用來煮拿鐵，做沙冰，或是加到熱可可里。在早餐的粥里加牛奶或是做成布丁也行。確定你買的是脫脂或是1%的低脂產(chǎn)品，以最低的卡路里獲得它們的可觀的健康能量。
5、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.
別被它們的小個頭糊弄了，花豆所含的營養(yǎng)可是相當客觀，包括有益身體的蛋白質(zhì)、可以飽腹的纖維素、帶來能量的維他命B、有益心臟的抗氧化物。事實上，花豆贏得了預算超級食物大獎，因為它們是豆類中抗氧化物含量最高的之一然而是最便宜的一種，只要13美分一杯。把花豆加進你最愛的辣菜或是和雞湯、煎洋蔥、蒜搗成泥做成糊狀的配菜。花豆的潛能無極限。
6、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.
每一個蛋，都只有大概70卡，且只要20美分就能買一個，雞蛋是最好的富含營養(yǎng)的便宜貨之一。它們富含蛋白質(zhì)，同時是食物中最大的膽堿來源，那是一種十分重要的維他命，可以增進大腦的健康。蛋中還有豐富的黃體素和玉米黃質(zhì)，它們是有益眼睛的強大的抗氧化劑。
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：大部分蛋中得維他命和礦物質(zhì)都儲存在它的蛋黃中，所以如果你只是把它的蛋白舀起來吃，你就會錯過它們。堅持每周吃不多于7個全蛋（以保證你的膽固醇正常）并盡量吃白煮蛋或者燉蛋而不是炒蛋。這里有一個簡單的方法把它們壓榨出來：在新的一周的開始時，煮幾個雞蛋，這樣你就有一份快速又健康的點心在手了~
7、Black Tea 紅茶
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.
大驚喜：你完全不需要花一大堆的錢去買那些花俏的茶葉來獲取有力的健康能量。普通紅茶可以輕松解決這些問題。為什么呢？它含有類黃酮物質(zhì)（可以中和有害健康的自由基的保護性物質(zhì)），因此，它可以增進我們身體每一個細胞的健康。
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變老時皺紋會少一些。那就喝吧！建議一天不要多余6杯——不管是冰的還是熱的。你完全買得起買每袋5美分的茶包。甜味劑盡量少用，這樣你才不會往你的杯子里憑空加進許多卡路里。對咖啡因很敏感？在早些時候喝茶，因為不含咖啡因的草本類無法提供一樣的類黃酮量。
8、Oatmeal 燕麥
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.
現(xiàn)在市場里有很多打著超級食物形象的昂貴谷物，但是有一種實惠的健康英雄，你很可能已經(jīng)把它放進了你的櫥子——燕麥。簡單碾制的燕麥含有許多必備的礦物質(zhì)，比如提高免疫力的鋅、鎂和鐵，還有一堆有叫類黃酮的有保護作用的抗氧化物，它可以減少身體里的致病物質(zhì)。
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.
但是燕麥最出眾的地方在于它的纖維素。燕麥是可溶解纖維的最大來源之一，這種纖維素可以幫助清除我們身體里的膽固醇、防止血糖過高。只要買普通的燕麥然后你自己把它們裝扮起來：加點水果作為早餐，或者把你的肉糜卷或肉丸菜譜中得面包糠換成燕麥。
9、Canned Salmon鮭魚罐頭
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！你可以花很少的錢從鮭魚罐頭里獲得所有野生鮭魚的所有營養(yǎng)。專家說4盎司的鮭魚——不管是新鮮的還是罐頭的——能提供一天所需的Ω-3脂肪酸，這種有益的脂肪可以減少身體里的有害物質(zhì)以降低心臟病和癌癥風險。
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.
這種食物也可以提供每天所需的維他命D和其他重要的礦物質(zhì)。新鮮野生鮭魚和罐頭鮭魚污染物含量——比如汞和多氯聯(lián)苯——都很低。食用罐頭裝的鮭魚就像吃罐頭裝得金槍魚：切片撒進你的夏日意面沙拉或者用少許蛋黃醬、芥末、檸檬汁、碎洋蔥、西芹拌起來夾進三明治里。
10、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.
只要一杯這種甘美多汁的水果，你就能獲取80%一天所需的增強免疫力的維他命C，25%維他命A（作為抗氧化物形式時，叫β胡蘿卜素），7%的鉀以及3克纖維，更不要說所有你從它富含的酚類物質(zhì)中獲得的修復能量，還有含有活躍抗氧化物的植物化合物。獲得這些，只需要附帶110卡的熱量和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.
芒果應該這么處理：先從底部切掉一點，這樣它就能立在你的砧板上；接著，沿著凹陷的兩邊直直切下以剝離水果；再來，就是削皮然后把果肉切成小丁。還有兩個建議：可以試試用一杯酸奶、一點冰、一點蜂蜜拌芒果，做一份美味的沙冰，或是和鱷梨、紅洋蔥一起切碎，再加點青檸汁。
相關閱讀：十大懷"材"不遇的超級食品(1)
