10種低卡路里但營養(yǎng)價值很高的蔬菜

10種低卡路里但營養(yǎng)價值很高的蔬菜

Low-calorie foods will be a priority choice for those who are concerned about weight loss or weight control most effectively.

對于那些關(guān)心減肥或控制體重最有效的人來說，低卡路里食物將是首選。

There are many low-calorie foods that help you lose weight effectively, while being incredibly nutritious and delicious. Do not starve your body, with the "super" foods to lose weight below, you can eat as much as you want without worrying about accumulating belly fat.

有很多低卡路里的食物可以有效地幫助你減肥，同時又營養(yǎng)又美味。不要餓著你的身體，有了下面的“超級”食物來減肥，你可以想吃多少就吃多少，而不用擔(dān)心積累腹部脂肪。

Watercress

豆瓣菜

A bowl of watercress contains only 4 calories, in addition to low calories, this food also contains no fat. Nutrients that are abundant in watercress include protein; folate; copper; vitamins A, B6, C, E and K; thiamin; riboflavin; calcium; magnesium; phosphorus; potassium and manganese. You can also use watercress to make salas, soups, juices, etc.

一碗豆瓣菜只含4卡路里，除了低熱量，這種食物也不含脂肪。豆瓣菜富含蛋白質(zhì);葉酸;銅;維生素A、B6、C、E和K;硫胺;核黃素;鈣;鎂;磷;鉀和錳。你也可以用豆瓣菜來做沙拉、湯、果汁等等。

Rocket salad (arugula)

芝麻菜

One serving of arugula contains only 6 calories. This is a low-calorie, low-fat food that people should eat. In addition, it has a lot of nutrients like fiber; vitamins A, B5, B6, C and K; folate; calcium; zinc; magnesium; phosphorus; potassium and manganese. This vegetable is often added to salads, soups and pizzas.

一份芝麻菜只有6卡路里。這是人們應(yīng)該吃的低熱量、低脂肪的食物。此外，它還富含纖維素等營養(yǎng)物質(zhì);維生素A、B5、B6、C和K;葉酸;鈣;鋅;鎂;磷;鉀和錳。這種蔬菜經(jīng)常被加到沙拉、湯和披薩里。

Spinach

菠菜

One cup of spinach contains only 7 calories. Vegetables are low in calories as well as carbohydrates but have a lot of vitamins and minerals. This is a perfect addition to a healthy diet. In addition to abundant antioxidants, you can also find other nutrients like iron, folic acid, vitamin K, potassium, zinc, phosphorus, calcium, selenium, magnesium, manganese, copper and fiber. Spinach can be added to salads, vegetable juices or can also be processed as a side dish.

一杯菠菜只含7卡路里。蔬菜卡路里和碳水化合物含量低，但富含維生素和礦物質(zhì)。這是對健康飲食的完美補充。除了豐富的抗氧化劑，你還可以找到其他營養(yǎng)物質(zhì)，如鐵，葉酸，維生素K，鉀，鋅，磷，鈣，硒，鎂，錳，銅和纖維。菠菜可以添加到沙拉、蔬菜汁中，也可以作為配菜處理。

Rainbow cabbage

彩虹卷心菜

A cup of rainbow cabbage contains only 7 calories and very little carbohydrate. It also contains lots of nutrients like vitamins A, C, E and K; potassium; magnesium; manganese; calcium; copper; choline and many other minerals. You can eat the leaves and stems, which are often used as salads or soups.

一份彩虹卷心菜只含有7卡路里和非常少的碳水化合物。它還富含維生素A、C、E和K等營養(yǎng)素;鉀;鎂;錳;鈣;銅;膽堿和許多其他礦物質(zhì)。你可以吃它的葉子和莖，它們通常被用作沙拉或湯。

Romaine lettuce

長葉萵苣

A small portion of romaine lettuce contains only 8 calories and is high in water. When it comes to nutrients, romaine lettuce is high in vitamins A, B, C and K; folic acid; Iron; manganese; fiber; potassium; zinc and copper. For a delicious and nutritious salad, add other vegetables like tomatoes, cucumbers, radishes, carrots, bell peppers. Just a little salt, pepper, olive oil and lemonade, you will have a delicious, nutritious dish.

一小份長葉萵苣只含8卡路里熱量，水分含量很高。說到營養(yǎng)，長葉萵苣富含維生素A、B、C和K;葉酸;鐵;錳;纖維;鉀;鋅和銅。要做一份美味又營養(yǎng)的沙拉，可以加入其他蔬菜，比如西紅柿、黃瓜、小蘿卜、胡蘿卜、青椒。只要一點點鹽、胡椒粉、橄欖油和檸檬水，就可以做出一道營養(yǎng)豐富的美味佳肴。

Celery

芹菜

A cup of chopped celery contains only 16 calories and is 95% water. In addition, celery contains many nutrients such as vitamins A, B, C, and K as well as calcium, magnesium, phosphorus, folate, potassium and fiber. You can use this vegetable to make soups, stews, salads or stir-fries.

一杯切碎的芹菜只含有16卡路里的熱量，其中95%是水。此外，芹菜還含有許多營養(yǎng)素，如維生素A、B、C、K以及鈣、鎂、磷、葉酸、鉀和纖維。你可以用它來做湯、燉菜、沙拉或炒土豆條。

Cucumber

黃瓜

A cup of cucumber contains only 16 calories. This vegetable is low in calories and fat but its nutritional value is impressive. Some important nutrients in cucumber include vitamin K, C and various B vitamins. They are also a good source of amino acids, soluble fiber, potassium, manganese, phosphorus, magnesium, biotin and silicon. You can eat cucumbers as a healthy snack, or add them to sandwiches, juices, etc.

一杯黃瓜只含有16卡路里。這種蔬菜卡路里和脂肪含量低，但營養(yǎng)價值驚人。黃瓜中一些重要的營養(yǎng)物質(zhì)包括維生素K, C和各種維生素B。它們也是氨基酸、可溶性纖維、鉀、錳、磷、鎂、生物素和硅的良好來源。你可以把黃瓜當(dāng)作一種健康零食來吃，也可以把它們加到三明治、果汁里等等。

Courgettes

西葫蘆

One serving of zucchini only contains 21 calories. It is also rich in nutrients like potassium, folate, vitamins A and C, manganese, copper and phosphorus. Zucchini is also high in omega-3 fatty acids, zinc, niacin, protein and soluble fiber. Try making zucchini as a salad salad or cooking them with other foods.

一份西葫蘆只有21卡路里。它還富含鉀、葉酸、維生素A和C、錳、銅和磷等營養(yǎng)物質(zhì)。西葫蘆還富含omega-3脂肪酸、鋅、煙酸、蛋白質(zhì)和可溶性纖維。試著把西葫蘆做成沙拉，或者和其他食物一起烹飪。

Cabbage

卷心菜

A bowl of chopped cabbage contains 22 calories. You can eat fresh cabbage to add it to your salad or soup. Stir-fried cabbage also tastes very good. Another option is to use cabbage to make kimchi - a fermented dish with great nutritional value.

一碗切碎的卷心菜含有22卡路里。你可以吃新鮮的卷心菜，把它加到沙拉或湯里。炒卷心菜也很好吃。另一種選擇是用它做泡菜——一種營養(yǎng)價值很高的發(fā)酵食品。

Sugar beet

甜菜

This vegetable is low in calories as well as fat and carbohydrates. Beets also contain fiber, vitamins B6 and C, potassium, folate, manganese, copper, magnesium and calcium. They are usually eaten raw and pressed for water. To maximize the nutritional value of beets, combine them with low-fat foods.

這種蔬菜熱量、脂肪和碳水化合物都很低。甜菜還含有纖維、維生素B6和C、鉀、葉酸、錳、銅、鎂和鈣。它們通常生吃，榨取水分。為了最大限度地發(fā)揮甜菜的營養(yǎng)價值，把它們和低脂食物結(jié)合起來。