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作者:老牛吃嫩草    发布于:16-03-19 06:51:00    文字:【】【】【
8种吃出高顏值的食物,专业吃货推荐! 当看到卖相好、口味佳的食物,心情就会特别好。孕妈咪想不想既可以满足口腹之欲又可以保持健康美丽呢? ■■ 以下8种让人变漂亮的食物是美国著名的营养饮食专家Lisa Drayer在她的《美丽饮食》一书中重点推荐的。常吃能够帮助从里到外增加健康活力,增加美丽。 ◆ ◆ ◆ ◆ ◆ 三文鱼是非常健康的食物。三文鱼的营养在保持我们皮肤柔软和光滑方面有很重要的作用。它含有丰富的Ω-3脂肪酸,这些有益的不饱和脂肪酸不仅能有益于大脑的功能发挥,还能够帮助身体抵抗炎症、使细胞保持活力、改善循环、减少由于细胞层面的炎症带来的红肿,皱纹和紧致的流失。 营养看点|Ω-3脂肪酸、蛋白质、虾青素(一种橙色色素,和煮熟的虾变红的那种物质一样,抗氧化剂)、DMAE(生物体内乙酰胆碱合成的中介物质,乙酰胆碱是一种神经递质,DMAE在皮肤护理方面的作用是可以紧致肌肤,还被添加在护肤品里改善整体的皮肤质地和色泽)、丰富的维生素(富含维生素D,帮助钙质吸收,更好的强壮骨骼和牙齿)和矿物质(富含钾和硒,帮助皮肤抵抗紫外线,保持年轻态有弹力)。 吃法|三文鱼口感丰富,很容易料理,可生吃可熟吃。建议孕妈咪熟吃三文鱼,烟熏三文鱼加面包,三文鱼西红柿汤,慢烤或者香煎三文鱼。 ◆ ◆ ◆ ◆ ◆ 富含钙,帮助强壮骨骼和牙齿以及美化指甲。一杯原味的低脂的酸奶大概含有450mg的钙,大概能满足接近成人一天中一半的钙需求。富含锌也是酸奶的另一大看点,锌对肌肤以及头发的呵护作用也是有目共睹的,比如有益于毛发生长,减少头皮屑,帮助伤口愈合,减少痤疮和粉刺。 营养看点|蛋白质(8盎司,约225克酸奶含有2g的蛋白质)、益生菌(帮助改善肠道健康,改善便秘,帮助乳糖不耐受的人群消化乳糖)、富含维生素(维生素B的好来源,帮助细胞生长和分裂,比如改善皮肤的脂溢性皮炎、痘痘和痤疮)和矿物质(除了钙和锌,还富含钾和磷,钙和磷都有益于牙釉质,让牙齿美白健康,远离龋齿)。 吃法|千万要选择低热量低糖分的原味酸奶,购买的时候看清楚食品标签(有时候一杯225g左右的酸奶可以含28g以上的糖)。冻酸奶(frozen yogurt,冻酸奶也不会损害有益菌哦)。酸奶还可以作为果酱涂抹在面包上,可以代替沙拉酱拌蔬果沙拉,都很美味。 ◆ ◆ ◆ ◆ ◆ 美丽的深蓝色,酸甜的口味和芳香的气息,让人不得不去喜爱。USDA美国农业部在比较40多种常见新鲜水果蔬菜的时候,将蓝莓排在了抗氧化的第一位。蓝莓总是被打上,抗氧化,抗衰老,抗炎症等超级标签。 营养看点|花青素(这种天然色素就是蓝莓抗氧化的关键,蓝莓至少有五种不同 的花青素,这也大大加强了维生素C的作用,帮助皮肤的胶原蛋白网络抵抗自由基的损伤,还能增强血管壁的强度,保护大脑神经等)、富含维生素(高维生素C和维生素E,抗氧化,长期由里及外地保护我们的身体)、富含矿物质(钾的好来源,帮助降低血压,改善循环)、叶黄素Lutein和玉米黄质Zeaxanthin (这些类胡萝卜素对我们的眼睛健康非常重要,40g蓝莓含有8mg的叶黄素和玉米黄质组合)、纤维素(40g蓝莓里含有4g膳食纤维,纤维素能在不增加热量的情况下增加饱腹感,帮助保持苗条好身材,还能帮助控制胆固醇含量,以及有益于肠道健康) 吃法|40g蓝莓的热量也就80kcal哦,非常低,就放心吃吧。除了当水果,蓝莓还能够做成蓝莓干,蓝莓小点,蓝莓煎饼,蓝莓果汁等。 ◆ ◆ ◆ ◆ ◆ 相比起价格贵的蓝莓,猕猴桃这种让人保持美丽的食物就性价比高多了。富含有维生素C和其他抗氧化剂。猕猴桃的美丽秘密包括能刺激胶原蛋白的合成,还能保持健康骨骼和牙齿,保护皮肤抵抗皱纹和衰老。 营养看点|富含维生素(同样重量的猕猴桃和橙子比,维生素C含量要远高于橙子,有研究发现高维生素摄取有利于皱纹的减少。维生素C抗氧化功能, 帮助我们身体对抗自由基)、抗氧化剂(个猕猴桃有大概40mg的活性抗氧化剂β-胡萝卜素,还加上完美抗氧化剂维生素E,再来一些植物化合物phytonutrients, 帮助细胞核里的DNA抵抗自由基的伤害)、叶黄素Lutein和玉米黄质Zeaxanthin(和蓝莓一样,猕猴桃也富含这两样,这些植物化合物对眼睛非常重要)、纤维素(2个猕猴桃酒含有5g纤维素,帮助身材保持苗条)、富含矿物质(富含钾,比同等重量的香蕉要多一点;猕猴桃还富含镁,镁也是我们保持骨头和牙齿健康的一个很重要的成分) 吃法|2个中等大小的猕猴桃大约92kcal。猕猴桃汁,猕猴桃干,猕猴桃添加到沙拉中都非常棒。 ◆ ◆ ◆ ◆ ◆ 橙色就是美丽的秘密哦。她富含有β-胡萝卜素,一种很棒的抗氧化剂,帮助我们的细胞抵抗自由基。身体将β-胡萝卜素转换成维生素A,使我们的皮肤光滑,所以将红薯加入到平时的饮食中可以帮助我们皮肤抵抗皱纹哦。根据一些科学家做的营养评分系统,红薯被排在了蔬菜营养里的榜首,绝对是低热量投入高营养产出的好选择。 营养看点|重要维生素(吃个红薯就能满足成人一天的维生素A的推荐量,维生素A不仅让皮肤柔软光滑,还能保护我们的视力和眼睛的健康;红薯还含有不错的维生素C含量)、丰富矿物质(含有不错的钙,镁和钾,帮助骨骼健康和牙齿美丽)、纤维素(比你想象中的作用还要神奇哦,纤维素能让你保持苗条,控制血液中的胆固醇含量,促进肠道健康)。 吃法|红薯可以煮熟了做沙拉吃,也可以烤着,蒸煮了做红薯泥,还可以和大米一起打成红薯粥,红薯蒸饭也不错哦,要省时间就放在微波炉里转转也能吃。 ◆ ◆ ◆ ◆ ◆   看过大力水手的动画的都会对这种深绿色的超级蔬菜有特别的情愫。菠菜味道不错,很容易烹饪,价格便宜,低热量高营养,是美丽食物中必不可少的。她富含叶黄素、还有很多β-胡萝卜素、维生素C、维生素B、镁、铁、钙、钾、锌、膳食纤维、甚至Ω-3脂肪酸!确实是营养丰富的一款蔬菜。   营养看点|叶黄素和玉米黄质(叶黄素对眼睛的健康至关重要,抵抗氧化伤害;一些研究发现多吃绿叶蔬菜可以预防癌症、心血管疾病和衰老相关的疾病)、β-胡萝卜素(水煮菠菜含有的β-胡萝卜素比同等重量的水煮胡萝卜要多哦)、Ω-3脂肪酸(这是菠菜带给我们的小惊喜,帮助我们细胞抵抗炎症,保护其他的抗氧化剂比如维生素C和E,增加机体免疫力)、重要维生素和矿物质(菠菜里草酸的含量会阻碍钙的吸收,但是菠菜富含铁,可以配合喝一杯橙汁或者吃其他维生素C含量高的食物来促进铁的吸收)。   吃法|菠菜其实是可以生吃的哦,可以做沙拉,榨汁,煮菠菜汤记得时间太长会破坏营养。还记得那些年我们喝过的菠菜猪肝汤吗? ◆ ◆ ◆ ◆ ◆ 美丽的西红柿是我们必不可少的呵护肌肤的食物啦。番茄红素就是美丽的秘密哦。 营养看点|番茄红素(在类胡萝卜素里,番茄红素的抗氧化能力最高,有些研究表明番茄红素可能预防心血管疾病,癌症,视网膜退化等)、其他各种抗氧化剂(β-胡萝卜素,维生素C,维生素E,还有叶黄素和玉米黄质哦)、丰富矿物质(含有钙,铁,帮助我们美丽头发,镁和钾,帮助我们调整血压和改善血液循环。血液循环好意味着什么?健康迷人的气色哦)。 吃法|番茄红素在番茄榨汁以及做成酱后更容易被人体吸收,生吃的凉拌做法口感不错,番茄炒鸡蛋是入门级的菜肴,番茄焖牛腩,番茄三文鱼汤味道也很好哦。 ◆ ◆ ◆ ◆ ◆   光滑的肌肤、乌黑的亮发、明亮的双眼、强壮的骨骼,这些美丽所需的主要营养元素在核桃中都能找到!核桃富含Ω-3脂肪酸以及维生素E,帮助我们细胞抵抗自由基。   营养看点|Ω-3脂肪酸(抗炎症,有益于心血管健康,促进认知功能和骨健康),维生素E(抗氧化剂,帮助我们拥有健康光滑的肌肤)、L-精氨酸(人体必需氨基酸,帮助血管扩张,让氧气和营养进入皮肤细胞中,改善血液循环,对于高血压的人群,核桃是个非常好的食物)、矿物质(富含镁和铜,铜对于头发的发色来说非常重要)、鞣花酸 Ellagic Acid(天然抗氧化剂,支持我们的免疫系统,抵抗自由基)、褪黑素melatonin(这个也是小惊喜,褪黑素不仅可以帮助我们拥有好睡眠,也是抗氧化剂的一种哦,双重保卫皮肤美丽)。   吃法|每天吃3-4个干核桃就很好了,可以作为配料洒在我们之前推荐的美丽食物低脂酸奶上,也可以作为沙拉配料和红薯、菠菜一起制作成蔬菜沙拉,磨碎了洒在香煎三文鱼上会有很好的口味,核桃做点心也很赞。
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