{"id":1854,"date":"2016-01-17T18:07:38","date_gmt":"2016-01-18T02:07:38","guid":{"rendered":"http:\/\/www.stanc.org\/wp3p8\/?page_id=1854"},"modified":"2016-03-27T19:46:15","modified_gmt":"2016-03-28T03:46:15","slug":"%e7%b6%ad%e7%94%9f%e7%b4%a0%e6%9c%80%e5%a5%bd%e7%9a%84%e4%be%86%e6%ba%90","status":"publish","type":"page","link":"https:\/\/www.stanc.org\/wp3p8\/%e7%b6%ad%e7%94%9f%e7%b4%a0%e6%9c%80%e5%a5%bd%e7%9a%84%e4%be%86%e6%ba%90","title":{"rendered":"\u7dad\u751f\u7d20\u6700\u597d\u7684\u4f86\u6e90"},"content":{"rendered":"
\n

(\u7279\u8b6f\u81ea\u54c8\u4f5b\u91ab\u5b78\u9662Healthbeat 9\/29\/2015 – \u9673\u67f3\u6c5f\u91ab\u751f\u63d0\u4f9b)<\/p>\n

\u5f9e\u4e00\u74f6\u7dad\u751f\u7d20\u548c\u7926\u7269\u8cea\u5065\u5eb7\u98df\u54c1\u7684\u88dc\u5145\u5291, \u6839\u672c\u7121\u6cd5\u8207\u6240\u6709\u7684\u751f\u7269\u6d3b\u6027\u5316\u5408\u7269\u64c1\u64e0\u5728\u4e00\u500b\u85cf\u66f8\u8c50\u5bcc\u7684\u5132\u85cf\u5ba4\u76f8\u4e92\u6bd4\u8f03\u3002 \u61c9\u8a72\u5c08\u6ce8\u65bc\u5927\u756b\u9762\uff0c\u5b83\u662f\u6211\u5011\u6240\u9700\u8981\u7684\u4e26\u4e14\u5f88\u5bb9\u6613\u7372\u5f97\u7684\u5927\u91cf\u7dad\u751f\u7d20\uff0c\u7926\u7269\u8cea\u548c\u5176\u4ed6\u71df\u990a\u7d20\u4f86\u4fdd\u6301\u6211\u5011\u7684\u5065\u5eb7\u548c\u75be\u75c5\u9810\u9632\u3002\u9019\u88e1\u6709\u4e00\u4e9b\u63d0\u793a\u3002<\/p>\n

 <\/p>\n

\u7e96\u7dad<\/u>Fiber<\/u>\u3002\u5b83\u662f\u690d\u7269\u6027\u98df\u7269\uff0c\u6211\u5011\u4e0d\u80fd\u6d88\u5316\u7684\u90e8\u5206\u3002\u5403\u9ad8\u7e96\u7dad\u98df\u7269\u6709\u52a9\u65bc\u964d\u4f4e\u7e3d\u81bd\u56fa\u9187\u548cLDL (\u201c\u58de\u201d\u81bd\u56fa\u9187)\uff0c\u6539\u5584\u8840\u7cd6\u63a7\u5236\uff0c\u4e26\u9632\u6b62\u4fbf\u79d8\u3002\u9ad8\u7e96\u7dad\u7684\u98df\u7269\u4e5f\u6709\u52a9\u65bc\u6e1b\u80a5\uff0c\u4f7f\u4f60\u611f\u5230\u98fd\u4e0d\u9913\u3002\u6709\u5927\u91cf\u7684\u9ad8\u7e96\u7dad\u98df\u7269\u53ef\u4f9b\u9078\u64c7\uff1a<\/p>\n

-\u7cd9\u7c73brown rice\u3001\u78be\u788e\u5e79(\u7834\u7372\u5c0f\u9ea5) bulgur(cracked wheat) \u3001\u5927\u9ea5barley\u3001 \u71d5\u9ea5oats\u3001\u5805\u679cnuts\u3001\u5b50\u548c\u6241\u8c46beans and lentils\u3001 \u860b\u679capples\u3001\u85cd\u8393blueberries\u3001\u7d05\u863f\u8514carrots<\/p>\n

 <\/p>\n

\u7dad\u751f\u7d20<\/u>Vitamins\u548c\u7926\u7269\u8ceaminerals<\/u>\u3002\u7dad\u751f\u7d20\u662f\u5728\u690d\u7269\u548c\u52d5\u7269\u4e2d\u767c\u73fe\u7684\u6709\u6a5f\u7269\u8cea\u3002\u7926\u7269\u662f\u5f9e\u5730\u7403\uff08\u571f\u58e4\u548c\u6c34\uff09\u7684\u7121\u6a5f\u5143\u7d20\u3002\u5169\u8005\u90fd\u662f\u6b63\u5e38\u7684\u751f\u9577\u548c\u6700\u4f73\u7684\u5065\u5eb7\u81f3\u95dc\u91cd\u8981\u3002\u9019\u88e1\u662f\u7dad\u751f\u7d20\u548c\u7926\u7269\u8cea\u52a0\u5728\u6bcf\u500b\u6700\u597d\u7684\u98df\u7269\u6e90\u5217\u8868\uff0c\u5c0d\u8eab\u9ad4\u5065\u5eb7\u662f\u81f3\u95dc\u91cd\u8981\u7684\uff1a<\/p>\n

-\u9435iron — \u8089meat\u3001\u5bb6\u79bdpoultry\u3001\u9b5afish\u548c\u8c46\u985ebeans<\/p>\n

-\u7dad\u751f\u7d20A vitamin A — \u80e1\u863f\u8514carrots\u3001\u7d05\u85afsweet potatoes\u3001\u83e0\u83dcspinach\u3001\u7fbd\u8863\u7518\u85cdkale<\/p>\n

-\u7dad\u751f\u7d20B12 vitamin B12\u00a0– – \u8089meat\u3001\u5bb6\u79bdpoultry\u3001\u9b5afish<\/p>\n

-\u7dad\u751f\u7d20E vitamin E – -\u5805\u679cnuts\u3001\u7a2e\u5b50seeds\u3001\u690d\u7269\u6cb9vegetable\u00a0oils<\/p>\n

 <\/p>\n

\u690d\u7269\u5316\u5b78\u7269\u8cea<\/u>Phytochemicals<\/u>\u3002\u690d\u7269\u5316\u5b78\u7269\u8cea\u662f\u7531\u690d\u7269\u88fd\u6210\u7684\u5316\u5b78\u54c1\u3002\u5b83\u5011\u4e0d\u662f\u5c0d\u751f\u547d\u81f3\u95dc\u91cd\u8981\uff0c\u4f46\u5b83\u5011\u5c0d\u5065\u5eb7\u7522\u751f\u7a4d\u6975\u7684\u5f71\u97ff\u3002\u81b3\u98dfDiets\u542b\u6709\u8c50\u5bcc\u690d\u7269\u5316\u5b78\u7269\u8cea\u7684\uff0c\u5c0d\u7522\u751f\u6162\u6027\u75be\u75c5(\u5982\u764c\u75c7\u548c\u5fc3\u81df\u75be\u75c5)\u7684\u98a8\u96aa\u8f03\u4f4e\u3002\u4ed6\u5011\u8c50\u5bcc\u542b\u5728\u6c34\u679c\u3001\u852c\u83dc\u3001\u8c46\u985e\u548c\u7a40\u7269\u3002<\/p>\n

\u4ee5\u4e0b\u662f\u4e3b\u8981\u7684\u690d\u7269\u5316\u5b78\u7269\u8cea\uff0c\u6700\u597d\u7684\u98df\u7269\u4f86\u6e90\u7684\u5217\u8868\u3002<\/p>\n

-\u985e\u9ec3\u916eflavonoids – \u85cd\u8393blueberries\u3001\u8986\u76c6\u5b50raspberries\u3001\u8349\u8393strawberries\u3001\u9ed1\u8393blackberries<\/p>\n

-\u985e\u80e1\u863f\u8514\u7d20carotenoids –\u00a0 \u6a59\u9ec3\u8272\u852c\u83dcorange vegetables\u3001\u80e1\u863f\u8514carrots\u3001\u7d05\u85afsweet potatoes\u3001\u548c\u51ac\u5b63\u58c1\u7403winter\u00a0squash<\/p>\n

-\u756a\u8304\u7d05\u7d20lycopene – \u756a\u8304tomatoes<\/p>\n

-\u7570\u9ec3\u916eisoflavones – \u5927\u8c46\u985e\u98df\u7269soy foods\uff0c\u5982\u5927\u8c46soybeans (\u6216or\u00a0edamame\u6bdb\u8c46)<\/p>\n

-\u767d\u85dc\u8606\u9187resveratrol – \u7d05\u8461\u8404 red\u00a0grapes<\/p>\n

-\u5152\u8336\u7d20catechins – \u8336 teas<\/p>\n

 <\/p>\n

\u8981\u6709\u5275\u610f<\/u><\/p>\n

\u6dfb\u52a0\u7cbe\u7d30\u78e8\u788e\u7684\u80e1\u863f\u8514carrots\u6216\u897f\u846b\u8606zucchini\u5230\u9eb5\u98df\u91acpasta sauce\uff0c\u8089\u7cd5meat loaf\uff0c\u8fa3\u6912chili\u6216\u71c9stew \u5f97\u5230\u852c\u83dc\u7684\u984d\u5916\u70f9\u98ea\u7684\u4e00\u7a2e\u65b9\u5f0f\u3002\u8638\u852c\u83dc\u5728\u8c46\u6c99hummus\u6216\u5176\u4ed6\u8c46\u985e\u852c\u83dc\u5857\u6599another bean spread\uff0c\u4e00\u4e9b\u4e94\u9999\u7684\u9178\u5976spiced yogurt\uff0c\u751a\u81f3\u6709\u9ede\u7267\u5834\u6577\u6599ranch dressing\u3002\u5857\u6eff\u82b1\u751f\u91ac\u7684\u9999\u8549\u6216\u860b\u679c\u7247Slather peanut butter on a banana or slices of apple.\u3002\u8a66\u8a66\u9c77\u68a8\u6ce5mashed avocado\u8207\u756a\u8304\u4e01\u548c\u6d0b\u8525\u6210\u70ba\u8638\u6599\uff0c\u6216\u4f5c\u70ba\u4e00\u500b\u4e09\u660e\u6cbb\u5857\u6599spread\uff0c\u52a0\u4e0atopped with\u83e0\u83dc\u8449spinach leaves\uff0c\u897f\u7d05\u67fftomatoes\u548c\u5976\u916a\u5207\u7247a slice of\u00a0 cheese\u3002<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

(\u7279\u8b6f\u81ea\u54c8\u4f5b\u91ab\u5b78\u9662Healthbeat 9\/29\/2015 – \u9673\u67f3\u6c5f\u91ab\u751f\u63d0\u4f9b) \u5f9e\u4e00\u74f6\u7dad\u751f\u7d20\u548c\u7926\u7269\u8cea\u5065\u5eb7\u98df\u54c1\u7684\u88dc\u5145\u5291, \u6839\u672c\u7121\u6cd5\u8207\u6240\u6709\u7684\u751f\u7269\u6d3b\u6027\u5316\u5408\u7269\u64c1\u64e0\u5728\u4e00\u500b\u85cf\u66f8\u8c50\u5bcc\u7684\u5132\u85cf\u5ba4\u76f8\u4e92\u6bd4\u8f03\u3002 \u61c9\u8a72\u5c08\u6ce8\u65bc\u5927\u756b\u9762\uff0c\u5b83\u662f\u6211\u5011\u6240\u9700\u8981\u7684\u4e26\u4e14\u5f88\u5bb9\u6613\u7372\u5f97\u7684\u5927\u91cf\u7dad\u751f\u7d20\uff0c\u7926\u7269\u8cea\u548c\u5176\u4ed6\u71df\u990a\u7d20\u4f86\u4fdd\u6301\u6211\u5011\u7684\u5065\u5eb7\u548c\u75be\u75c5\u9810\u9632\u3002\u9019\u88e1\u6709\u4e00\u4e9b\u63d0\u793a\u3002   \u7e96\u7dadFiber\u3002\u5b83\u662f\u690d\u7269\u6027\u98df\u7269\uff0c\u6211\u5011\u4e0d\u80fd\u6d88\u5316\u7684\u90e8\u5206\u3002\u5403\u9ad8\u7e96\u7dad\u98df\u7269\u6709\u52a9\u65bc\u964d\u4f4e\u7e3d\u81bd\u56fa\u9187\u548cLDL (\u201c\u58de\u201d\u81bd\u56fa\u9187)\uff0c\u6539\u5584\u8840\u7cd6\u63a7\u5236\uff0c\u4e26\u9632\u6b62\u4fbf\u79d8\u3002\u9ad8\u7e96\u7dad\u7684\u98df\u7269\u4e5f\u6709\u52a9\u65bc\u6e1b\u80a5\uff0c\u4f7f\u4f60\u611f\u5230\u98fd\u4e0d\u9913\u3002\u6709\u5927\u91cf\u7684\u9ad8\u7e96\u7dad\u98df\u7269\u53ef\u4f9b\u9078\u64c7\uff1a -\u7cd9\u7c73brown rice\u3001\u78be\u788e\u5e79(\u7834\u7372\u5c0f\u9ea5) bulgur(cracked wheat) \u3001\u5927\u9ea5barley\u3001 \u71d5\u9ea5oats\u3001\u5805\u679cnuts\u3001\u5b50\u548c\u6241\u8c46beans and lentils\u3001 \u860b\u679capples\u3001\u85cd\u8393blueberries\u3001\u7d05\u863f\u8514carrots   \u7dad\u751f\u7d20Vitamins\u548c\u7926\u7269\u8ceaminerals\u3002\u7dad\u751f\u7d20\u662f\u5728\u690d\u7269\u548c\u52d5\u7269\u4e2d\u767c\u73fe\u7684\u6709\u6a5f\u7269\u8cea\u3002\u7926\u7269\u662f\u5f9e\u5730\u7403\uff08\u571f\u58e4\u548c\u6c34\uff09\u7684\u7121\u6a5f\u5143\u7d20\u3002\u5169\u8005\u90fd\u662f\u6b63\u5e38\u7684\u751f\u9577\u548c\u6700\u4f73\u7684\u5065\u5eb7\u81f3\u95dc\u91cd\u8981\u3002\u9019\u88e1\u662f\u7dad\u751f\u7d20\u548c\u7926\u7269\u8cea\u52a0\u5728\u6bcf\u500b\u6700\u597d\u7684\u98df\u7269\u6e90\u5217\u8868\uff0c\u5c0d\u8eab\u9ad4\u5065\u5eb7\u662f\u81f3\u95dc\u91cd\u8981\u7684\uff1a -\u9435iron — \u8089meat\u3001\u5bb6\u79bdpoultry\u3001\u9b5afish\u548c\u8c46\u985ebeans -\u7dad\u751f\u7d20A vitamin A — \u80e1\u863f\u8514carrots\u3001\u7d05\u85afsweet potatoes\u3001\u83e0\u83dcspinach\u3001\u7fbd\u8863\u7518\u85cdkale -\u7dad\u751f\u7d20B12 vitamin B12\u00a0– – \u8089meat\u3001\u5bb6\u79bdpoultry\u3001\u9b5afish -\u7dad\u751f\u7d20E vitamin E – -\u5805\u679cnuts\u3001\u7a2e\u5b50seeds\u3001\u690d\u7269\u6cb9vegetable\u00a0oils…<\/p>\n

Read more →<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"ngg_post_thumbnail":0,"footnotes":""},"class_list":["post-1854","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.stanc.org\/wp3p8\/wp-json\/wp\/v2\/pages\/1854","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.stanc.org\/wp3p8\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.stanc.org\/wp3p8\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.stanc.org\/wp3p8\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.stanc.org\/wp3p8\/wp-json\/wp\/v2\/comments?post=1854"}],"version-history":[{"count":4,"href":"https:\/\/www.stanc.org\/wp3p8\/wp-json\/wp\/v2\/pages\/1854\/revisions"}],"predecessor-version":[{"id":1930,"href":"https:\/\/www.stanc.org\/wp3p8\/wp-json\/wp\/v2\/pages\/1854\/revisions\/1930"}],"wp:attachment":[{"href":"https:\/\/www.stanc.org\/wp3p8\/wp-json\/wp\/v2\/media?parent=1854"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}