這15種日常飲食中該有的健康食材，你都吃嗎？

1.White potatoes

白薯

White potatoes don’t get the kind of praise sweet potatoes do, but these starchy tubers are still a great high-fiber, low-calorie vegetable. Baking it with the skin on will retain much more potassium than peeling, cubing and boiling.

白薯不像甜薯那么受歡迎，但這種富含淀粉的塊莖植物也富含纖維，熱量低。帶皮烘焙比削皮、切塊、煮能保留更多的鉀。

2.Beans

豆類

Loaded with fiber and resistant starches, beans serve as a ‘probiotic food’ that feeds the beneficial bacteria in your gut, or microbiome. The soluble fiber also helps keep you feeling full longer.

豆類富含纖維和抗性淀粉，可用作“益生菌食品”，為腸道或菌群提供有益細菌。可溶性纖維也能幫你更長時間保持飽腹感。

3.Beef

牛肉

If you’re opting for lean cuts of grass-fed beef(like top round and sirloin tip), you’ll get a good source of iron and zinc, the two most important minerals in the body. Iron helps deliver oxygen to tissues and organs, while zinc supports the immune system.

如果你選擇吃草的牛的瘦肉（如牛腱或里脊肉），能很好地補充鐵和鋅這兩種體內很重要的礦物質。鐵幫助向組織和器官運輸氧，鋅有助于提高免疫力。

4.Pasta

意大利面

Pasta provides energy that fuels our muscles and brain once its broken down, and can serve as the perfect foundation to a meal when paired with fiber-filled vegetables, and proteins, like chicken, shrimp, or beef. Whole wheat pasta is a better-for-you option, offering more fiber and other nutrients.

意大利面在肌肉和大腦受損時提供能量，和富含纖維的蔬菜、蛋白質（如雞肉、蝦、牛肉等）也是完美的搭配。全麥意大利面是更好的選擇，為你提供更多纖維和其他營養物質。

5.Butter

黃油

Adding a teaspoon to sautéed vegetables will help your body absorb fat-soluble vitamins(E, A, D and K). Choose butter from grass-fed cows; it has less saturated fat and more unsaturated(good) fatty acids, which can be stored in your muscle cells. They can also act as a fuel source during exercise.

清炒的蔬菜中加一茶匙黃油有助于身體吸收脂溶性維生素（維生素E、A、D和K）。要選擇吃草奶牛的黃油，這種黃油含有較少的飽和脂肪酸和較多的不飽和脂肪酸（對身體有好處），可以儲存在肌肉細胞中，在鍛煉時提供能量。

6.Chocolate

巧克力

All forms of chocolate stimulate the release of ‘happiness’ neurotransmitters. It’s also rich in plant flavanols, antioxidants, and magnesium, which can help reduce stress.

所有巧克力都能刺激身體釋放“快樂”神經遞質，巧克力也富含黃烷醇、抗氧化劑和鎂，能幫你緩解壓力。

7.Bacon

培根

Bacon is not only a great source of thiamine, an energy-producing vitamin, but also rich in protein and nitrates. Nitrates are actually beneficial to our heart health and immune function, and react to the acid in our stomach, forming nitric oxide, which promotes good cardiovascular function.

培根不僅富含提供能量的維生素B，還含有蛋白質和硝酸鹽。硝酸鹽真的對心臟健康和免疫功能有好處，能和胃里的酸反應產生一氧化氮，對心血管有好處。

8.Coffee

咖啡

A cup of coffee helps boost your mood by releasing the feel-good hormone dopamine. The antioxidants and caffeine can also help improve workout performance. Just avoid a cup 4-6 hours before bed.

喝杯咖啡能幫你改善心情，釋放使你興奮的多巴胺。抗氧化劑和咖啡因也有助于改善運動表現，睡前4-6小時不要喝咖啡。

9.Whole eggs

整個雞蛋

Eggs, including the yolks, are low in calories, rich in protein, and provide 19 valuable vitamins and minerals including choline and lutein, which support healthy nerve and muscle function. The yolk is rich in vitamin D and cholesterol.

雞蛋包括蛋黃都是低熱量、高蛋白，為你提供19種優質維生素和礦物質，包括膽堿和葉黃素，促進神經和肌肉功能健康。蛋黃富含維生素D和膽固醇。

10.Coconut oil

椰油

Coconut contains 90% saturated fat, mostly MCTs. MCTs allows them to permeate cells more easily than other fats for more immediate benefits. Coconut is also a natural source of lauric acid, which can kill harmful bacteria, viruses, and fungus on your skin.

椰子中90%是飽和脂肪，主要是中鏈甘油三酯，比其他脂肪更容易滲透進細胞，能迅速起效。椰子也是月桂酸的天然來源，能殺死皮膚上的有害細菌、病毒和真菌。

11.Beer

啤酒

Beer contains several B vitamins, particularly folic acid, which is beneficial to heart health and preventing anemia. It also has lactoflavin and nicotinic acid, which can help reduce insomnia.

啤酒含有幾種B族維生素，尤其是葉酸，它對心臟健康有好處，預防貧血。啤酒也含有乳黃素和煙酸，有助于減少失眠。

12.Corn

玉米

Corn is a good source of carotenoid antioxidants that support immune, eye and skin cells from oxidation. The rich starch and fiber combo provides sustained energy release that can help with blood sugar regulation and serves as a food source for beneficial gut bacteria.

玉米富含類胡蘿卜素抗氧化劑，抑制免疫系統、眼睛和皮膚細胞老化。豐富的淀粉和纖維合成物能持久提供能量，有助于控制血糖，還是能提供腸道有益菌的食物。

13.Full-fat dairy

全脂乳制品

Cheese, yogurt, and milk not only provide calcium and vitamin D, the fat also promotes satiety. Just be mindful of your serving size.

奶酪、酸奶和牛奶不僅能補充鈣和維生素D，脂肪也能使你產生滿足感，但注意要適量。

14.Cereal and milk

谷物和牛奶

The protein in the milk is a building block of sleep-inducing tryptophan, and carbs make tryptophan more available to the brain. This duo also contains 10 essential nutrients, including fiber, calcium, vitamin D and potassium.

牛奶中的蛋白質是構成有助于睡眠的色氨酸的基本物質，碳水化合物又使色氨酸更多被大腦吸收。這種搭配也含有10種基本營養，包括纖維、鈣、維生素D和鉀。

15.Jerky

肉干

While some are loaded with sodium, you can find high-quality jerky for beef, turkey, chicken, and bacon lower in sodium.

雖然有些肉干鈉含量過高，但你能選擇一些高品質的肉干，如牛肉、火雞肉、雞肉和培根，這些肉干鈉含量都很低。

這15種日常飲食中該有的健康食材，你都吃嗎？

1.White potatoes

白薯

White potatoes don’t get the kind of praise sweet potatoes do, but these starchy tubers are still a great high-fiber, low-calorie vegetable. Baking it with the skin on will retain much more potassium than peeling, cubing and boiling.

白薯不像甜薯那么受歡迎，但這種富含淀粉的塊莖植物也富含纖維，熱量低。帶皮烘焙比削皮、切塊、煮能保留更多的鉀。

2.Beans

豆類

Loaded with fiber and resistant starches, beans serve as a ‘probiotic food’ that feeds the beneficial bacteria in your gut, or microbiome. The soluble fiber also helps keep you feeling full longer.

豆類富含纖維和抗性淀粉，可用作“益生菌食品”，為腸道或菌群提供有益細菌。可溶性纖維也能幫你更長時間保持飽腹感。

3.Beef

牛肉

If you’re opting for lean cuts of grass-fed beef(like top round and sirloin tip), you’ll get a good source of iron and zinc, the two most important minerals in the body. Iron helps deliver oxygen to tissues and organs, while zinc supports the immune system.

如果你選擇吃草的牛的瘦肉（如牛腱或里脊肉），能很好地補充鐵和鋅這兩種體內很重要的礦物質。鐵幫助向組織和器官運輸氧，鋅有助于提高免疫力。

4.Pasta

意大利面

Pasta provides energy that fuels our muscles and brain once its broken down, and can serve as the perfect foundation to a meal when paired with fiber-filled vegetables, and proteins, like chicken, shrimp, or beef. Whole wheat pasta is a better-for-you option, offering more fiber and other nutrients.

意大利面在肌肉和大腦受損時提供能量，和富含纖維的蔬菜、蛋白質（如雞肉、蝦、牛肉等）也是完美的搭配。全麥意大利面是更好的選擇，為你提供更多纖維和其他營養物質。

5.Butter

黃油

Adding a teaspoon to sautéed vegetables will help your body absorb fat-soluble vitamins(E, A, D and K). Choose butter from grass-fed cows; it has less saturated fat and more unsaturated(good) fatty acids, which can be stored in your muscle cells. They can also act as a fuel source during exercise.

清炒的蔬菜中加一茶匙黃油有助于身體吸收脂溶性維生素（維生素E、A、D和K）。要選擇吃草奶牛的黃油，這種黃油含有較少的飽和脂肪酸和較多的不飽和脂肪酸（對身體有好處），可以儲存在肌肉細胞中，在鍛煉時提供能量。

6.Chocolate

巧克力

All forms of chocolate stimulate the release of ‘happiness’ neurotransmitters. It’s also rich in plant flavanols, antioxidants, and magnesium, which can help reduce stress.

所有巧克力都能刺激身體釋放“快樂”神經遞質，巧克力也富含黃烷醇、抗氧化劑和鎂，能幫你緩解壓力。

7.Bacon

培根

Bacon is not only a great source of thiamine, an energy-producing vitamin, but also rich in protein and nitrates. Nitrates are actually beneficial to our heart health and immune function, and react to the acid in our stomach, forming nitric oxide, which promotes good cardiovascular function.

培根不僅富含提供能量的維生素B，還含有蛋白質和硝酸鹽。硝酸鹽真的對心臟健康和免疫功能有好處，能和胃里的酸反應產生一氧化氮，對心血管有好處。

8.Coffee

咖啡

A cup of coffee helps boost your mood by releasing the feel-good hormone dopamine. The antioxidants and caffeine can also help improve workout performance. Just avoid a cup 4-6 hours before bed.

喝杯咖啡能幫你改善心情，釋放使你興奮的多巴胺。抗氧化劑和咖啡因也有助于改善運動表現，睡前4-6小時不要喝咖啡。

9.Whole eggs

整個雞蛋

Eggs, including the yolks, are low in calories, rich in protein, and provide 19 valuable vitamins and minerals including choline and lutein, which support healthy nerve and muscle function. The yolk is rich in vitamin D and cholesterol.

雞蛋包括蛋黃都是低熱量、高蛋白，為你提供19種優質維生素和礦物質，包括膽堿和葉黃素，促進神經和肌肉功能健康。蛋黃富含維生素D和膽固醇。

10.Coconut oil

椰油

Coconut contains 90% saturated fat, mostly MCTs. MCTs allows them to permeate cells more easily than other fats for more immediate benefits. Coconut is also a natural source of lauric acid, which can kill harmful bacteria, viruses, and fungus on your skin.

椰子中90%是飽和脂肪，主要是中鏈甘油三酯，比其他脂肪更容易滲透進細胞，能迅速起效。椰子也是月桂酸的天然來源，能殺死皮膚上的有害細菌、病毒和真菌。

11.Beer

啤酒

Beer contains several B vitamins, particularly folic acid, which is beneficial to heart health and preventing anemia. It also has lactoflavin and nicotinic acid, which can help reduce insomnia.

啤酒含有幾種B族維生素，尤其是葉酸，它對心臟健康有好處，預防貧血。啤酒也含有乳黃素和煙酸，有助于減少失眠。

12.Corn

玉米

Corn is a good source of carotenoid antioxidants that support immune, eye and skin cells from oxidation. The rich starch and fiber combo provides sustained energy release that can help with blood sugar regulation and serves as a food source for beneficial gut bacteria.

玉米富含類胡蘿卜素抗氧化劑，抑制免疫系統、眼睛和皮膚細胞老化。豐富的淀粉和纖維合成物能持久提供能量，有助于控制血糖，還是能提供腸道有益菌的食物。

13.Full-fat dairy

全脂乳制品

Cheese, yogurt, and milk not only provide calcium and vitamin D, the fat also promotes satiety. Just be mindful of your serving size.

奶酪、酸奶和牛奶不僅能補充鈣和維生素D，脂肪也能使你產生滿足感，但注意要適量。

14.Cereal and milk

谷物和牛奶

The protein in the milk is a building block of sleep-inducing tryptophan, and carbs make tryptophan more available to the brain. This duo also contains 10 essential nutrients, including fiber, calcium, vitamin D and potassium.

牛奶中的蛋白質是構成有助于睡眠的色氨酸的基本物質，碳水化合物又使色氨酸更多被大腦吸收。這種搭配也含有10種基本營養，包括纖維、鈣、維生素D和鉀。

15.Jerky

肉干

While some are loaded with sodium, you can find high-quality jerky for beef, turkey, chicken, and bacon lower in sodium.

雖然有些肉干鈉含量過高，但你能選擇一些高品質的肉干，如牛肉、火雞肉、雞肉和培根，這些肉干鈉含量都很低。