生活百科：健康飲食系列之七——如何在飲食中增加活力食品

Never change your diet without first consulting your physician.

STEP 1 Eat blueberries 吃藍(lán)莓

Add blueberries to breakfast cereal or yogurt, or make blueberry pancakes. Blueberries are packed with antioxidants and phytoflavinoids, as well as containing high levels of potassium and vitamin C. They can lower your risk of heart disease and cancer, and are also anti-inflammatory.

STEP 2 Substitute brown rice and whole grain pasta 進(jìn)食糙米和全麥面食

Substitute brown rice for white; or whole grain pasta for refined flour pasta or potatoes. Rice is versatile and can be added to soups and stews, used as a side dish, or in casseroles. Whole grains lower the risk of diabetes, heart disease, cancer, and obesity.

STEP 3 Drink tea 喝茶

Drink tea. Black or green, hot or iced, tea is a great source of antioxidants. Instead of sugary soda, have unsweetened iced tea. Green tea contains ECGC, which is not only a powerful antioxidant, but can also inhibit the growth of cancer cells.

If you’re not used to eating a healthful diet, start slowly by introducing two new super foods each week.

STEP 4 Add almonds 增加杏仁

Add almonds to salads, yogurt, rice, or cereal. Almonds have more calcium than any other nut. One serving of almonds provides half of the Recommended Dietary Allowance of vitamin E.

STEP 5 Drink vegetable juice 喝蔬菜汁

Drink vegetable juice. The juice has most of the nutrients in the original vegetables and is an easy way to keep vegetables in your diet.

Plant compounds in spinach may boost your immune system and keep hair and skin healthy.