世界上最健康的100种食物.doc

The 100 Healthiest Foods on the Planet 世界上最健康的100种食物 129 foods that can serve as the basis of your Healthiest Way of Eating. Links to the.世界上最健康的100种食物2011年04月21日 11:02:34 The 100 Healthiest Foods on the Planet 世界上最健康的100种食物129 foods that can serve as the basis of your Healthiest Way of Eating. Links to the articles about these foods can be found below.Of course, there are many other nutritious foods other than those that we have included on our list that we feel are wonderful, health-promoting foods; if there are other whole foods - such as fruits, vegetables, nuts/seeds, whole grains, etc - that you like, by all means enjoy them. Just because a food is not on our list doesnt mean that we dont think that it can be included in a diet geared towards the Healthiest Way of Eating as long as it is a whole, natural, nutrient-rich food.To find out why some of your favorite nutritious foods are not included in our list, read The Criteria Used to Select the Worlds Healthiest Foods.1VegetablesAsparagusAvocadosBeetsBell peppersBroccoliBrussels sproutsCabbageCarrotsCauliflowerCeleryCollard greensCucumbersEggplantFennelGarlicGreen beansGreen peasKaleLeeksMushrooms, criminiMushrooms, shiitakeMustard greensOlivesOnionsPotatoesRomaine lettuceSea vegetablesSpinachSquash, summerSquash, winterSweet potatoesSwiss chardTomatoesTurnip greensYamsSeafoodCodHalibutSalmonScallopsShrimpTuna2.FruitsApplesApricotsBananasBlueberriesCantaloupeCranberriesFigsGrapefruitGrapesKiwifruitLemon/LimesOrangesPapayaPearsPineapplePlumsPrunesRaisinsRaspberriesStrawberriesWatermelon#p#副标题#e#3.Low-Fat DairyCheese, low-fatEggsMilk, 2%, cowsMilk, goatYogurtBeans & LegumesBlack beansDried peasGarbanzo beans (chickpeas)Kidney beansLentilsLima beansMisoNavy beansPinto beansSoybeansTempehTofu4. Poultry & Lean MeatsBeef, lean organicCalfs liverChickenLambTurkeyVenison5. Nuts & SeedsAlmondsCashewsFlaxseedsOlive oil, extra virginPeanutsPumpkin seedsSesame seedsSunflower seedsWalnuts6.GrainsBarleyBrown riceBuckwheatCornMilletOatsQuinoaRyeSpeltWhole wheat7. Spices & HerbsBasilBlack pepperCayenne pepperChili pepper, driedCilantro/Coriander seedsCinnamon, groundClovesCumin seedsDillGingerMustard seedsOreganoParsleyPeppermintRosemarySageThymeTurmericNatural SweetenersBlackstrap molassesCane juiceHoneyMaple syrup8.OtherGreen teaSoy sauce (tamari)WaterCriteria for The Worlds Healthiest FoodsAmong the thousands of different foods our world provides, the majority contain at least several of the nutrients our bodies need but to be included as one of the Worlds Healthiest Foods they had to meet the criteria listed below.The criteria we used will also help you understand why some of your favorite (and also nutritious) foods may not be included on our list. For example, Readers have asked why pomegranate, a very nutritious food, is not included on our website. While pomegranates taste great and are rich in vitamins and flavonoid phytonutrients, they are still rather expensive which makes them not as widely available to many people.1. The Worlds Healthiest Foods are the Most Nutrient DenseThe Worlds Healthiest Foods have been selected because they are among the richest sources of many of the essential nutrients needed for optimal health. We used a concept called nutrient density to determine which foods have the highest nutritional value. Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. A food is more nutrient dense when the level of nutrients is high in relationship to the number of calories the food contains. By eating the Worlds Healthiest Foods, youll get all the essential nutrients that you need for excellent health, including vitamins, minerals, phytonutrients, essential fatty acids, fiber and more for the least number of calories. Read more about Our Food and Recipe Rating System.#p#副标题#e#2. The Worlds Healthiest Foods are Whole FoodsThe Worlds Healthiest Foods are also whole foods complete with all their rich natural endowment of nutrients. They have not been highly processed nor do they contain synthetic, artificial or irradiated ingredients. And whenever possible, The Healthier Way of Eating recommends purchasing Organically Grown foods, since they not only promote your health, but also the health of our planet.3. The Worlds Healthiest Foods are Familiar FoodsThe Worlds Healthiest Foods are common everyday foods. These include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most people.4. The Worlds Healthiest Foods are Readily AvailableAlthough there are many foods that are exceptionally nutritious, many of them are not readily available in different areas of the country. The Worlds Healthiest Foods are foods that the majority people can easily find at their local market.5. The Worlds Healthiest Foods are AffordableWe have selected foods that are not only familiar and available, but also affordable, especially if you purchase them locally and in season. This is also the time when they are the freshest and of the best quality.6. The Worlds Healthiest Foods Taste GoodThe Worlds Healthiest Foods are also some of the worlds best tasting foods. We have created recipes using the Worlds Healthiest Foods that do not overpower, but enhance, the unique flavor of each food. Each recipe provides a flavor adventure so you can discover new ways to experience and enjoy the great natural tastes of these foods. 这里列出了可供你的健康饮食菜单所选择的129种基本食物。关于这些食物的相关文章可在页面下部找到。当然，除了我们所列举的这些很棒的对健康有益食物还有其他不同的可食用品种我们没有列出。如果你有自己喜欢的水果，蔬菜，坚果/干果，那么请继续享受这些美食吧。我们不认为没有在我们列表中出现的一些食物不适合健康饮食的选择。当然，只要只要这些食物是没有深加工的，天然的，并且富营养的。如果想要找出为什么你自己喜欢的一些食物没有入选我们的列表，请查阅文章“入选世界上最健康食物列表的参照标准”。1.蔬菜类：芦笋，龙须菜鳄梨，牛油果。甜菜根甜椒，柿子椒。花椰菜球芽甘蓝洋白菜，卷心菜。胡萝卜菜花西芹绿甘蓝黄瓜茄子茴香大蒜四季豆，扁豆。豌豆羽衣甘蓝大葱榛蘑香菇（椎茸）芥菜橄榄洋葱，葱头。土豆罗曼生菜海产菜类菠菜夏季南瓜冬季南瓜白薯，红薯，甘薯。瑞士恭菜西红柿，番茄。芜菁红壤甘薯海产品：鳕鱼大比目鱼三文鱼带子，干贝。龙虾金枪鱼2.水果类：苹果杏香蕉蓝莓哈密瓜蔓越橘无花果葡萄柚葡萄奇异果，猕猴桃。柠檬桔子木瓜梨菠萝李子梅干葡萄干覆盆子，树莓草莓西瓜3.低脂乳品：低脂奶酪鸡蛋2%脂肪含量牛奶羊奶酸奶豆类和荚果黑豆干豌豆鸡豆芸豆小扁豆（形状是扁的）菜豆豆酱海军豆（白豆）花豆大豆印尼霉豆豆腐#p#副标题#e#4.禽肉和瘦肉：牛肉及低脂器官。小牛肝鸡肉羔羊肉火鸡鹿肉5.坚果和干果杏仁腰果亚麻仁子初榨橄榄油花生南瓜子芝麻葵花籽胡桃6.谷物类：大麦糙米荞麦玉米小米燕麦藜麦黑麦斯佩耳特小麦全麦食物7.香料和药草：罗勒黑胡椒辣椒面干红辣椒胡荽子肉桂丁香小茴香子莳萝姜芥末子奥里根香叶，牛至。香菜薄荷迷迭香鼠尾草百里香姜黄粉天然甜味剂粗炼糖蜜甘蔗汁蜜枫糖浆8.其他：绿茶天然酱油水世界上最健康的百种食物评判标准世界上为数众多的食物中，绝大部分都含有我们身体构成所需要的营养成分，但是可以入选世界上最健康食物名单还需要具备下列要素：这些我们采用的入选要素也有助于帮助你搞清为什么你所喜爱的食物不在这个名单中。比如，很多读者都问到为什么石榴这种很常见的食物没有入选我们网站的最健康食物名单呢？尽管石榴含有大量的维生素和起到抗氧化作用的酮类，但是它的价格却不是适合普通大众接受的。1.世界上最健康的食物需要是极富营养的。入选世界上最健康的食物名单的食物要具备保证人体健康所需的大量营养物质。我们用一个