冬季養生必吃的五種超級食物

夏季氣候溫熱潮濕,適合植物生長。雖然澳洲正值冬季,但仍有一些當季可以在當季獲得的超級食物,營養價值高,並且能夠為人體提供各種健康益處。下面一起來了解一下吧!

南瓜

橡子南瓜(Acorn)或奶油南瓜(butternut)都是冬季的超級食物,有大量的纖維、鎂、β胡蘿蔔素、維生素C和維生素B6。此外,食用南瓜有助於降低血壓和膽固醇。南瓜也非常容易烹飪:只需切成小塊,調味,然後放進烤箱裡烘烤,或者用肉豆蔻和肉桂將烤過的蔬菜調味,做一道柔順香甜的南瓜湯。

南瓜
南瓜。(圖:看傳媒)

生薑一直被用來改善消化系統,舒緩胃部不適,並提高人體免疫系統。姜通常全年可用,但最新鮮的根莖可能是在冬季收穫的。姜的味道非常濃郁,所以一點就夠了,可以用來做亞洲風味的菜餚,如炒菜,或用熱水浸泡作為新鮮薑茶飲用。

購物,超市,姜,生薑
(圖:看傳媒)

羽衣甘藍

羽衣甘藍營養豐富,含有大量的維生素A、C、B2及多種礦物質,特別是鈣、鐵、鉀含量很高。富含鉀的食物可以幫助人體去除多餘的鈉,來達到降低血壓的作用。另外,孕婦還應注意:羽衣甘藍是葉酸的重要來源,葉酸對發育中的胎兒很重要,特別是在脊柱形成時。 經證實,葉酸有助於預防主要的先天性缺陷,如脊柱裂,這是一種影響脊柱的疾病,以及其他神經管缺陷,如無腦畸形、大腦、頭皮或顱骨發育不完全等。羽衣甘藍可以用來代替菠菜煲湯,或者把它切碎做成沙拉。

羽衣甘藍
羽衣甘藍。(圖片來源:Adobe Stock)

柑橘類水果

柑橘類水果含有大量的維生素C,在冬季這個感冒和流感高發季節,人體應該攝入柑橘類水果。另外,像橙子、葡萄柚和檸檬這樣的柑橘類水果,還含有大量的礦物質和植物化學物質,有助於減少罹患癌症的風險。

橘子樹
橘子樹(圖片來源:Piqsels)

蘋果

蘋果是維生素C的一個重要來源,人體攝取足夠的維生素C可以提高免疫力,在感冒和流感季節超級有幫助。蘋果還含有果膠,一種可溶性纖維,已被證明有助於降低膽固醇水平。夏末秋初正是蘋果成熟的季節,但往往持續到秋末冬初,這取決於你居住的地方。蘋果皮中含有很大比例的纖維和植物營養素,建議大家可以把蘋果作為零食和一些黃油杏仁一起吃,或者放進甘藍沙拉中,與烤南瓜或紅薯一起吃。

富士蘋果 水果
(圖:看傳媒)

 

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