Ｃｏｌｏｒ Ｃｏｄｅ食物中的顏色密碼

人類的皮膚透露了年齡，食物的顏色則透露了其營養價值。想要為身體補充恰當的營養，不必費心去分析和記憶種類繁多的營養成分表，只需按顏色進行挑選，便能輕松達成所愿。

Everyone knows it's important to maintain a balanced diet if you want to live a long， active life. But sometimes figuring out which foods give you what nutrients can be tough. However， there is a foolproof1) method that makes getting- and staying-healthy that much simpler: Eat by color!

The key to eating by color is to understand the notion2) that each fruit or vegetable， whether it's blue， red， or green， is made up of a different combination of phytochemicals3). Phytochemicals are non-nutritive plant substances that have disease-prevention properties and give each piece of produce its specific color. Each of the color groups of foods offers different health benefits to the body. Therefore， by consuming a variety of foods in various colors， you are digesting the full range of nutrients needed to keep your body healthy. Take a look at the following seven color groups. Eating by color is easier and more nutritious than you might think.

每個人都知道，如果想過健康長壽、充滿活力的生活，營養均衡的飲食十分重要。但是，有時候弄清楚何種食物提供何種營養是非常困難的。不過，有一個簡單可行的方法可以讓你更容易獲得并保持健康:按照顏色決定要吃的食物。

按照顏色選擇食物的關鍵是要理解一個概念，即每種水果或蔬菜，無論是藍色、紅色或綠色，都是由植物化學成分通過不同的排列組合而成的。植物化學成分是具有預防疾病功能的非營養植物物質，它們決定了每種食物的特定顏色。每種顏色系列的食物對人體的健康提供了不同的益處。因此，通過食用不同顏色的各種食物，你可以全面獲得保持身體健康所需的營養。看看以下七組顏色不同的食物。按照顏色選擇食物比你可能預想到的更容易、更營養。

Red fruits and veggies4) are loaded with lycopene5)， a natural pigment6) that aids in ridding the body of harmful bacteria that cause gene damage. Studies have shown that people who have a high amount of lycopene in their diet are less susceptible7) to heart and lung disease， and many forms of cancer. (Tip: The chemical form of lycopene found in tomatoes is more easily absorbed by the body if the tomatoes are cooked.) Foods in the red category include tomatoes， watermelon， red bell peppers， and pink grapefruit.

Did your mother ever tell you that eating carrots was good for your eyes? She was right! One of the most beneficial nutrients found in orange food is beta-carotene8)， which then is converted to vitamin A. Carrots， for example， are one of the richest sources of beta-carotene. In addition to preventing various eye diseases (cataracts9)， macula lutea dysfunction10)) and improving night-vision， beta-carotene also helps prevent cardiovascular11) disease and cancer. Foods that are in the orange category include sweet potatoes， mangoes， and butternut squash12).

Orange and yellow foods are rich in vitamin C and manganese13). These nutrients contain antioxidants14) that boost the body's immune system， strengthen blood vessels， and help keep our skin and gums healthy. The more vitamin C there is in your body， the more your body is able to combat infection. Foods in the orange/yellow category include pineapples， oranges， yellow bell peppers， and orange juice.

紅色的水果和蔬菜含有番茄紅素，這種天然色素能夠幫助人體去除可能導致基因損害的有害細菌。研究顯示，攝入大量番茄紅素的人患心肺疾病和多種癌癥的幾率更小。(小竅門:番茄經過烹飪后，所含的番茄紅素化合物更容易被人體吸收。)紅色系列的食物包括番茄、西瓜、紅甜椒和粉紅葡萄柚。

你媽媽是否曾經告訴過你吃胡蘿卜對眼睛有好處?她說得沒錯!橙色食物中最有益的營養成分之一是β胡蘿卜素，它會轉化為維生素A。比如，胡蘿卜就是含β胡蘿卜素最豐富的食物之一。除了預防各種眼疾(白內障、視網膜黃斑病變)和改善夜里看清東西的能力外，β胡蘿卜素還能幫助預防心血管疾病和癌癥。橙色系列的食物包括甘薯、芒果和冬南瓜。

橙黃色的食物富含維生素C和錳元素。這些營養成分含有抗氧化劑，能夠增強人體的免疫系統，加強血管功能，幫助保持皮膚和牙齦健康。人體內含有的維生素C越多，身體抵抗感染的能力就越強。橙黃色系列的食物包括菠蘿、橙子、黃甜椒和橙汁。

Avocados15) and other yellow/green foods are high in potassium16) and protein. Green peas， for example， are second only to lima beans as a fresh source of protein. Eating these types of foods helps reduce the risk of becoming afflicted17) with osteoporosis18)， kidney stones， and high blood pressure. Foods in the yellow/green category include yellow corn， honeydew melon， and green peas.

Chock-full19) of vitamin A， calcium， and a vitamin B derivative20) called folate21)， green fruits and vegetables are excellent sources of energy and cancer-fighting nutrients. They also contain lutein22) and zeaxanthin23)， two phytonutrients24) that are crucial for healthy eyes. (Tip: Just as with tomatoes， cooked spinach is， in some ways， more nutritious than raw spinach.) Foods in the green category include kale， broccoli， romaine lettuce， and Brussels sprouts.

Garlic and other members of the onion family are high in allicin25)， a phytochemical that lowers cholesterol26) and reduces blood pressure. A leading antibacterial food， garlic battles health problems from the ordinary cold to cancerous tumors. Although white potatoes are starchy27) and high in carbohydrates28)， they also contain potassium， niacin29)， fiber， and vitamin B-6 nutrients that boost energy levels and maintain muscle performance. Foods in the white category include onions， cauliflower， and potatoes.

Blueberries rank No.1 in antioxidant properties when compared with 40 other fruits and vegetables. Blueberries and other purple/blue food items contain anthocyanin30)， which helps in preventing blood clots31) and delaying the aging of cells in the body. In recent studies， these phytochemicais also have been linked with delaying the onset of Alzheimer's disease32) by preserving brain and memory function. Foods in the purple/blue category include eggplant， blackberries， and prunes.

It's important to eat high-protein foods like meat and chicken too. Experts recommend sticking to foods that are low in fat， such as lean meats， fish， poultry， non-fat or low-fat dairy products， and eggs or egg whites. There are also plenty of vegetarian sources including soy protein powders and meat substitutes， tofu， edamame (Japanese soybeans)， beans， split peas， and lentils that will provide your growing body with protein.

鱷梨和其他黃綠色食物富含鉀元素和蛋白質。比如，青豌豆是除了利馬豆之外蛋白質含量最高的新鮮食物。食用此類食物有助于降低患骨質疏松癥、腎結石和高血壓等疾病的風險。黃色/綠色系列的食物包括黃玉米、蜜瓜和青豌豆。

綠色水果和蔬菜中維生素A、鈣和一種叫葉酸的維生素B派生物含量很高，是能量和抗癌營養成分的絕佳來源。它們還含有葉黃素和玉米黃質，這兩種植物營養素對眼睛的健康至關重要。(小竅門:和番茄一樣，烹飪后的菠菜在某些方面比生菠菜更有營養。)綠色系列的食物包括羽衣甘藍、球花甘藍、長葉萵苣和球芽甘藍。

大蒜和其他蔥科植物中的蒜素含量豐富，這種植物化學成分能降低膽固醇和血壓。作為主要的抗細菌食物，大蒜能對抗從普通感冒到惡性腫瘤等多種健康問題。盡管白馬鈴薯中淀粉和碳水化合物的含量高，它們也含有鉀、煙酸、纖維和維生素B6等營養成分，能提升體力水平和維持肌肉耐力。白色系列的食物包括大蒜、花椰菜和土豆。

和其他40種水果和蔬菜相比，藍莓在抗氧化性能方面位居第一。藍莓和其他藍紫色的食物含有花青素甙，這種成分有助于預防血栓，延緩體內細胞衰老。近期的研究發現，這些植物化學成分通過保護大腦和記憶機能來延緩老年癡呆癥的發作。藍紫色系列的食物包括茄子、藍莓和李子干。

食用豬肉和雞肉等高蛋白食物也很重要。專家建議堅持食用脂肪含量低的食物，如瘦肉、魚肉、家禽、無脂或低脂乳制品，以及雞蛋或蛋白。另外，很多素食品也能為人體成長提供蛋白質，如大豆蛋白粉和肉類替代品、豆腐、枝豆(日本大豆)、蠶豆、裂莢豌豆和小扁豆等。

The bottom line33) is that sprucing up34) your fish， poultry， or meat-based meals with colorful vegetables and fruits makes it look enticing and taste great too. The more colorful foods you consume， the healthier you will be. Bon appétit35)!

總而言之，用五顏六色的蔬菜和水果來補充你以魚類、家禽或肉類為主的膳食，也會使其色澤誘人，口味絕佳。你食用的食物越是豐富多彩，身體就會越健康。祝你好胃口!

Vocabulary

1.foolproof [5fu:lpru:f] adj. (簡單得)連傻子都懂的;(簡易得)連笨蛋都會使用的，不會誤用的

2.notion [5nEuFEn] n. 概念

3.phytochemical [7faItEu5kemIkEl] n.【化】植物化學元素

4.veggie [5vedVI] n. <口> = vegetable，蔬菜

5.lycopene [5laIkEpi:n] n.【生化】番茄紅素

6.pigment [5pI^mEnt] n.【生】色素，色質

7.susceptible [sE5septEbl] adj. 易受影響的

8.beta-carotene: β-胡蘿卜素，類胡蘿卜素之一，是一種橘黃色脂溶性化合物，是自然界中最普遍存在也最穩定的天然色素;beta [5bi:tE， 5beItE] n. β，希臘語的第二個字母;carotene [5kArEti:n] n.【生化】胡蘿卜素

9.cataract [5kAtErAkt] n.【醫】白內障

10.macula lutea dysfunction: 視網膜黃斑病變;macula lutea (視網膜的)黃斑;dysfunction [dIs5fQNkFEn] n.【醫】機能障礙，機能不良

11.cardiovascular [7kB:dIEu5vAskjulE(r)] adj.【醫】(病等)心血管的;侵襲心血管的

12.butternut squash: 【植】冬南瓜(一種黃瓤冬季南瓜)

13.manganese [7mAN^E5ni:z， 5mAN^Eni:z] n.【化】錳

14.antioxidant [7AntI5CksIdEnt] n.【化】抗氧(化)劑，阻氧化劑，防老(化)劑

15.avocado [7AvEu5kB:dEJ] n.【植】鱷梨;鱷梨樹

16.potassium [pEu5tAsIEm] n.【化】鉀

17.afflict [E5flIkt] vt. 使痛苦，折磨

18.osteoporosis [7CstIEupE5rEusIs] n. 骨質疏松(癥)

19.chock-full [5tFRk5fJl] adj. 滿滿的，裝滿的，塞滿的

20.derivative [dI5rIvEtIv] n. 派生物;轉生物

21.folate [5fEuleIt] n. 葉酸

22.lutein [5lu:tIIn] n.【生化】葉黃素

23.zeaxanthin [7zI:E5zAnWIn] n.【生化】玉米黃質(一種黃色結晶性類胡蘿卜素醇，為葉黃素的同分異構體)

24.phytonutrient [7faItEJnju:5trIEnt] n. 植物營養素;phyto用作前綴，表示“植物”之義(在元音前作phyt-)。

25.allicin [5AlEsIn] n.【化】蒜素

26.cholesterol [kE5lestErCl] n.【生化】膽固醇

27.starchy [7stB:tFI] adj. 淀粉似的;由淀粉構成的;含有淀粉的

28.carbohydrate [7kB:bEu5haIdreIt] n.【化】碳水化合物

29.niacin [5naIEsIn] n. = nicotinic acid【生化】煙酸，尼克酸

30.anthocyanin [7AnWE5saIEnIn] n.【生化】花色素甙，花青甙

31.clot [klCt] n. (血、膠狀物等的)凝塊

32.Alzheimer's disease: 【醫】阿耳茨海默氏病，早老性癡呆病[據德國醫生Alois Alzheimer姓命名]

33.bottom line: 關鍵點，要點

34.spruce up: 把……打扮得整潔漂亮

35.Bon appétit: 法語，意思是“祝你有個好胃口”。