TREATS WITH BENEFITS

有益的美食

Eat in moderation and you can continue to indulge yourself with these treats that also happen to offer a host of health benefits.

只要吃的量适中，你就能继续沉浸在这些有很多健康益处的美食之中。

CHOCOLATE

巧克力

Aside from being an excellent source of minerals, including manganese, iron and magnesium – all essential to the body – dark chocolate is rich in antioxidants; a good source of fiber; and contains flavanols, which can improve blood flow and protect against skin damage. Research shows that it may even reduce the risk of cardiovascular disease. Because it’s sugary and calorific, only small amounts should be consumed daily.

黑巧克力除了是锰元素、铁元素、镁元素等矿物质的绝佳来源之外（这些对身体健康尤为重要），还富含抗氧化剂；也是纤维素的极佳来源；同时还含有促进血液流通和保护皮肤不受损伤的黄烷醇。研究显示，黑巧克力甚至还可能会降低患心血管疾病的风险。因为黑巧克力含糖、含卡路里，所以每天应食用少量。

NUT BUTTER

坚果酱

Nut butters, such as peanut butter, almond butter, cashew and walnut, have a reputation for being fattening, which is why they should be spread thinly. Fat and calorie content aside, they’re very nutritious – especially if they’re homemade with no hidden extras. A source of fats, nuts also contain protein, fiber, and various vitamins and minerals (depending on the nut).

花生酱、杏仁酱、腰果酱和核桃酱等坚果酱很容易使人发胖，因此人们在食用时只涂上薄薄一层。撇开脂肪和卡路里，坚果酱实则有很多营养——尤其是不含添加剂的自制坚果酱。坚果不仅是脂肪的来源，同时也是蛋白质、纤维素、多种维他命和矿物质的来源（取决于是什么坚果）。

NUTS

坚果

A handful of nuts a day will keep the doctor away. Don’t worry about the fat content – you only need a small amount to reap the benefits. Snacking on just two ounces of nuts weekly can lower the risk of heart disease, while a sprinkling of almonds over your breakfast cereal stabilizes blood sugar providing a steady flow of energy throughout the day.

一天一小把坚果，医生远离我。不要担心里面的脂肪含量——只需要吃一点点就能获得益处。每周吃两盎司的坚果能降低患心脏病的风险，在燕麦早餐上洒上一些杏仁能稳定你的血糖，并且能让你一天的精神都稳定饱满。

RED WINE

红酒

There are definitely pros and cons to this libation. On the plus side, two recent studies (one from Korea and the other from Washington State University) found that the compound piceatannol, which is found in red grapes, hinders fats from growing so could help with weight loss. Red wine also contains the compound reservatrol, which may prevent age-related memory loss, destroys damaged cells that lead to cancer, and works towards suppressing inflammation in the body that leads to illness.

这一酒饮肯定有优缺点。从好的方面看，有两项研究发现（一项是韩国的研究，另一项是华盛顿州立大学的研究）红葡萄里的化合物白皮杉醇能够抑制脂肪生长，从而有助于减肥。红酒同时还含有白藜芦醇，能够预防与年龄相关的记忆衰退、损坏导致癌症的坏死细胞、抑制体内导致疾病的炎症。

RED MEAT

牛羊肉

Red meat has had a bad rap in recent years and been linked – along with processed meat – to certain cancers. But lean cuts, grilled over a medium heat, 2-3 times a week, offer a host of nutrients. Lean red meat is high in easily absorbable heme iron and protein; contains vitamin B12 which supports nerve function; zinc, which aids the immune system; and keeps red blood cells healthy. Grass-fed beef is your best option.

近年来，牛羊肉的口碑很差，人们认为牛羊肉与加工过的肉会导致特定的癌症。但是每周将精肉放在适度的火上烧烤（每周2—3次）能够给人们带来很多的营养。牛羊肉的瘦肉部分富含易吸收的血红铁素和蛋白质；含有促进神经功能的维他命B12；含有加强免疫系统的锌元素，还能保持红血球细胞健康。吃草长大的牛肉是您最好的选择。