《吴希素营养师专栏》吃得出「色」- 叶绿素

Eat Right with Color – Green

Green fruits and vegetables are colored by natural plant pigment called chlorophyll. Green leafy vegetables are ideal for weight management because they are typically low in calories, it helps to reduce the risk of cancer and heart disease. Many green fruits and vegetables are low in fat, high in dietary fiber, rich in folic acid, vitamin C, potassium and magnesium, it also contains a host of phytochemicals, such as luteins, beta-cryptoxanthin and zeaxanthin.

Lutein and zeaxanthin can be found in dark-green leafy vegetables, they are concentrated in the eye lens and macular region of the retina, and play a protective role in the eye. Leafy greens such as spinach and broccoli are excellent sources of folate, which is a B vitamin that helps reduce risk of birth defects.

There is a study shows that an increment of one daily serving of green leafy vegetables, it helps to lower the risk of getting cardiovascular disease by 11 percent, and substantially lower the risk of mortality. Because of their high magnesium content and low glycemic index, green leafy vegetables are also good for persons with type 2 diabetes. An increase of 1 serving per day of green leafy vegetables was associated with a 9 percent lower risk of diabetes.

Here are some examples of the greens:

Green apples, asparagus, avocados, broccoli, green cabbage, cucumbers, green grapes, honeydew melon, kiwi, lettuce, green pepper, spinach.

If you are interested to meet with the registered dietitian, please contact 626-283-5128. We are now accepting some insurances, please call for details.

吃得出「色」- 叶绿素

叶绿素为蔬果添上了 绿色，让它们变得更健康和清新。由於绿叶蔬菜不含高热量，绝对是减重的最佳伙伴，更能减低患上癌症和冠心病的风险。大多的 绿色蔬菜都是低热量和高纤维，并含有大量的叶酸、维生素C、钾和镁。绿色蔬果中更含有植化素(一种只存在於植物中的物质)，如叶黄 素、β-隐黄质和玉米黄质。叶黄素和玉米黄素都集中在眼睛的晶状体和视网膜黄斑区域，有保护眼镜的作用。而绿叶蔬菜如西兰 花和菠菜等都含有丰富的叶酸，能减低婴儿患有天生缺陷的风险。

另有研究发现每增加 一份的绿叶蔬菜的份量，患上心血管疾病的风险便会减低11%，更会减低死亡率。由於绿菜蔬菜含有丰富的镁质和低食物GI值，能有效控 制糖尿病。研究指出，每增加一份绿叶蔬菜的份量，患上糖尿病的机会便会减少9%。多吃绿色的蔬果对人体确实百利而无一害。

以下为绿色蔬果的例 子：

青苹果、芦笋、西兰花、青豆、青瓜、椰菜、生菜、奇异果、蜜瓜和青葡萄

如有任何营养谘询，可致电626-283-5128 与吴希素注册营养师联络，我们正在接受某些保险，详情请致电查询。