吃貨過夏天：9種最健康的夏日食物
夏天天氣熱我們可能都不想吃東西，但夏天也是需要注意身體健康和營養攝入的關鍵時期。下面這9種最健康的夏日食物，有一些是時令食物，有一些也許有很多你以前忽略了的營養價值。
Watermelon
西瓜
This beloved thirst quencher is packed with vitamins A, C, potassium, and the cancer-fighting antioxidant lycopene, according to WebMD. It’s also one of the richest natural sources of the amino acid L-citrulline, which helps regulate arterial function and may lower blood pressure, as discovered by researchers in a 2010 Florida State University study.
WebMD網站上説，這可是富含維生素A，C, 鉀以及抗癌抗氧化劑的番茄紅素的解渴利器。佛羅里達大學2010年的研究發現，西瓜同時還富含最豐富的氨基胱氨酸，能有效防止動脈硬化還能降低血壓。
Shrimp
蝦
Yes, shrimp contain cholesterol. But many researchers think that the cholesterol you consume from food plays a negligible effect on cholesterol in your bloodstream. Shrimp is also high in protein, low in fat and a good source of heart-protective omega-3s and vitamin B12, according to Outside magazine.
沒錯，蝦富含膽固醇。但很多研究人員認為從食物中攝取的膽固醇對血管裏膽固醇的影響微乎其微。根據Outside雜誌，蝦還富含蛋白質、低脂肪，還富含保護心臟的omega-3s以及維他命B12。
Iceberg lettuce
捲心萵苣
Darker greens may have more nutrients, says Prevention magazine, but that doesn’t mean iceberg has none. If an iceberg wedge is your favorite salad, note that one cup of shredded leaves delivers about 20 percent of your daily needs for vitamin K, and 15 percent for vitamin A. Even if you use iceberg as a salad base for other healthy veggies, you've got a great vehicle for overall nutrition.
Prevention雜誌説深綠色植物富含的營養成分也許更多， 但這也不意味着捲心萵苣就沒有營養。如果捲心菜葉是你最喜歡的沙拉，那就記住一杯菜葉能給你提供每日所需20%的維他命K和15%的維他命A。即使菜葉只是用來作為其他健康蔬菜的色拉搭配，你也可以從中獲得充分的營養。Popcorn
爆米花
Real, popped-at-home corn is a terrifically healthy snack. It may even have more antioxidants than certain fruits and vegetables, researchers at the University of Scranton in Pennsylvania found last year. Air-popped and without butter, it’s low in fat and high in fiber, says nutrition expert Joy Bauer, RD—“five grams of fiber in a four-cup portion is pretty darn impressive for a snack food.”
在家做的爆米花真的是非常健康的小吃。賓夕法尼亞州斯克蘭頓大學的研究者發現自制爆米花所富含的抗氧化劑也許比水果和蔬菜中含的還要多。營養專家Joy Bauer説，不加黃油的蒸汽爆米花含較低脂肪較高纖維。“4杯分量的爆米花就含有5克纖維，是絕好的零食。”
Potatoes
土豆
This starch gets a bad rap, in part because it’s so easy to fatten up with oil, cheese, or creamy sauces. But baked at home, the humble potato is actually nutritious. According to Cooking Light, one 160-calorie medium potato is one of the best sources of heart-healthy potassium and fiber. Just go easy on the toppings.
這種澱粉物可真沒啥好名聲，主要是它很容易被和油、芝士或是奶油調料聯繫在一起。但如果在家炸一炸，土豆可真的富含營養。根據Cooking light網站，一個160卡路里中等大小的土豆是富含鉀和纖維最多的食物。趕緊開吃吧。
Celery
芹菜
Celery boasts a surprising array of good-for-you nutrients, including anti-inflammatory compounds that soothe your digestive tract, disease-fighting antioxidants, and vitamins such as folate, vitamin K, and vitamin C. Crunch on that next time you swirl it around your Bloody Mary or use as a vessel for French onion dip.
芹菜富含對你有益的營養真的超乎你的想象，包括能有效緩和消化問題的消炎合成物，抗病防氧化劑以及如葉酸、維他命K、維他命C這樣的維生素。下次不妨在血瑪麗酒裏或者是在法式洋葱圈裏加點芹菜吧。Sunflower seeds
葵花籽
Nuts are a healthy snack favorite among nutritionists and other health experts. But don’t forget the sunflower seeds. According to the Chicago Tribune, they’re a terrific source of vitamin E—a quarter cup provides more than 90 percent of your daily need. They also offer a healthy dose of such key minerals as manganese, magnesium, and selenium.
堅果是營養學家和其他健康專家普遍公認最健康的零食。芝加哥論壇報稱堅果富含維他命E——四分之一杯裏就能提供你每日所需量的90%。除此之外，它還富含主要的礦物質，如錳、鎂和硒。
Sauerkraut
德國酸菜
Go ahead, pile it on that hot dog. Fermented foods like sauerkraut are a unique source of probiotics, which help maintain a healthy balance of bacteria in your gut. “These healthy microbes help with digestion and nutrient absorption,” writes Darya Pino Rose, PhD, in her new book Foodist. “Without them our gut health deteriorates substantially, setting the stage for many chronic diseases.” Many new studies are fingering gut bacteria as a key player in many health conditions, from obesity to allergies.
吃吧，用熱狗夾着吃。像酸菜這樣的發酵食物含特有的細菌，能保持內臟細菌的均衡。Darya Pino Rose博士在她的新書《Foodist》裏寫到：“這些健康的微生物有助於消化以及營養吸收”。沒有它們，我們內臟情況就會不斷趨於亞健康，最終會導致一些慢性疾病。”很多新的研究表明，細菌對很多的健康狀態之下起到了非常關鍵的作用，無論是肥胖還是過敏。
mushrooms
蘑菇
Cooking Light notes that mushrooms are the only vegetable source of vitamin D; and “many compounds have been identified in mushrooms that show potential for boosting immunity and possibly protecting against cancer,” says Pino Rose in Foodist.
Cooking Light網站上提到，蘑菇是維他命D的唯一蔬菜來源。 Pino Rose博士在《Foodist》中也提到：“蘑菇中的各種化合物證實有增強免疫力和保護身體免患癌症的可能。
