(单词翻译:单击)
Certain foods are more nutritious when eaten together. Improve your diet by learning a few of the power couples.
有些食物搭配食用更加有营养。学习一些神奇的搭配法则，改善日常饮食。
You Will Need
你需要
Tomatoes and broccoli
西红柿和西兰花
Vitamin C-rich foods
维生素C含量丰富的食品
Iron-rich foods
含铁丰富的食品
Olive oil, nuts, or avocados
橄榄油，坚果或鳄梨
Onions and garlic
洋葱和蒜
Herbs and spices
香草和调味品
Steps
步骤
Step 1 Eat tomatoes with broccoli
1.西红柿和西兰花搭配
Eat cooked tomatoes with broccoli. One study indicated that eating those two foods at the same time may enhance their cancer-fighting abilities.
煮熟的西红柿和西兰花一起食用。一项研究表明，两种蔬菜同时食用可以增强抗癌能力。
Step 2 Throw oranges into your salad
2.沙拉中加入桔子
Throw oranges into your salad, or cook bell peppers with your greens. Both are good sources of vitamin C, which helps your body absorb the iron in leafy veggies like spinach, Swiss chard, and kale.
沙拉中加点桔子，或者灯笼椒和青菜一起煮。两者都富含维生素C，帮助身体吸收绿色蔬菜，比如菠菜，唐莴苣和甘蓝菜中的铁。
Step 3 Put olive oil on vegetables
3.蔬菜中加橄榄油
Eat your vegetables with a little fat; it helps release their antioxidants. Stick to unsaturated fat – like the kind found in olive oil, nuts, and avocados.
吃蔬菜时加入一点脂肪，可以帮助释放抗氧化剂。坚持食用不饱和脂肪，例如橄榄油，坚果和鳄梨中的脂肪。
Skip the fat-free salad dressings; they don't enhance your greens' nutrients, and most are loaded with sugar and artificial additives.
避免不含脂肪的沙拉调味品，因为它们不能增强蔬菜的营养，而且通常含有很多糖和人工添加剂。
Step 4 Cook onions with garlic
4.洋葱和蒜一起煮
Cook onions with garlic; it makes the onions' antioxidants more powerful.
洋葱和蒜一起煮，可以让洋葱中的抗氧化剂更加有效。
Step 5 Spice up your barbecues
5.为烧烤增加味道
Marinate meat headed for the barbecue with lots of herbs and spices; they can reduce the carcinogenic compounds grilling can cause.
用来烧烤的卤肉中多加一些香草和香料，可以减少烧烤过程造成的致癌物质。
Oregano has the most antioxidants, followed by marjoram, dill, thyme, and rosemary.
牛至叶中含有的抗氧化剂最多，其次是小叶薄荷，莳萝，麝香和迷迭香。
Step 6 Follow this formula
6.遵循以下准则
Make nutritious eating automatic by including vegetables or fruits in three different colors – plus one healthy fat – at each meal.
饮食中包含三种不同颜色的蔬菜和水果，加上一种健康的脂肪，这样的饮食自然富含营养。
Five of the healthiest foods are almonds, blueberries, broccoli, spinach, and sweet potatoes.
五种最健康的食品包括杏仁，蓝莓，西兰花，菠菜和甘薯。
