饮食小窍门：普通食材吃出特殊功效

译者 从鸟江声

Step 1: Eat tomatoes with broccoli

搭配1：西红柿与西兰花

Eat cooked tomatoes with broccoli. One study indicated that eating those two foods at the same time may enhance their cancer-fighting abilities.

有研究表明，将西红柿与西兰花搭配起来做成菜肴，具有增强人体抗癌能力的功效。

    Step 2: Throw oranges into your salad 

搭配2： 做蔬菜沙拉时加入鲜橙或青椒

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.

在蔬菜沙拉内加入鲜橙或煮熟的青椒对人体健康非常有好处，因为鲜橙和青椒都含有大量的维生素C，能够帮助人体吸收绿色蔬菜中的铁。搭配铁含量较高的蔬菜，如菠菜、莴苣食用，较果更佳。

    Step 3: Put olive oil on vegetables

搭配3：橄榄油与蔬菜

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.Skip the fat-free salad dressings; they don’t enhance your greens’ nutrients, and most are loaded with sugar and artificial additives.

在吃蔬菜时搭配一点油脂，能促进抗氧化物的释放。抗氧化物能够保护不饱和脂肪酸不被氧化，从而保持住橄榄油、坚果一类食材的营养价值。记住千万不要使用无油脂的沙拉调料，因为其中含有大量的糖分和人工添加剂，对人体健康没多大益处。

    Step 4: Cook onions with garlic

搭配4：做咖喱时放入洋葱

Cook onions with garlic; it makes the onions’ antioxidants more powerful.

做咖喱时加入洋葱，能起到更好地抗氧化效果。

    Step 5: Spice up your barbecues

搭配5：烧烤时加入香料

Marinate meat headed for the barbecue with lots of herbs and spices; they can reduce the carcinogenic compounds grilling can cause.Oregano has the most antioxidants, followed by marjoram, dill, thyme, and rosemary.

在烤肉的时候应该加入一些草本香料，这能够减少烧烤过程中产生出的致癌物质。含有抗氧化物越多的香料效果越好，如牛至（Oregano ），此外还有墨角兰（marjoram）、莳萝（dill）、百里香（thyme）、迷迭香（rosemary）等。

Step 6: Follow this formula

 搭配6：各种食物均衡搭配

Make nutritious eating automatic by including vegetables or fruits in three different colors – plus one healthy fat – at each meal.Five of the healthiest foods are almonds, blueberries, broccoli, spinach, and sweet potatoes.

在日常的每一餐中，都应该包含三种不同颜色的蔬菜或水果，再外加一种健康的肉类。

最后再向大家推荐5种对健康非常有益的食物，分别是：杏仁、蓝莓、菠菜、椰菜花、土豆。