色拉吃什么Best picks and skips at the salad bar

现丑了，翻译的，很粗燥，英语的原文在后面。
面对五光十色的色拉，可能口水都流出来啦。可是，这些色拉中，有的有益于你的，有的应该敬而远之！因此，在做色拉时，请注意选择：

1。请选择选深绿色菜叶，如菠菜和莴苣叶。一杯这样的叶子可以提供你一天所需要的大半VA，全部钾，以及Vc，叶酸等等，后两者能强有力地保护视觉；
请放弃浅绿色的蔬菜，如常见的生菜，它只提供你所需要的7%的VA，一点点的钾，其它方面的营养也不多。（可是它却是常见的色拉之一！）

2。选择鲜亮的蔬菜：下一步，添加约1杯丰富多彩的蔬菜： 西兰花，胡萝卜，小西红柿，绿、红辣椒，甜菜之类的。与其它蔬菜相比，这些蔬菜给你更多的纤维，矿物质，维生素，和能与疾病做斗争的抗氧化剂，如芹菜，黄瓜等；
应该放弃：任何可能带有Mayo（蛋黄酱，即蛋黄与饱和脂肪的混合品）涂层的东西、或莫名奇妙的敷料，包括混合的胡萝卜和葡萄干，油菜色拉和土豆沙拉。

3。选择瘦蛋白 ：半杯就够了。Chickpeas and kidney beans （鹰嘴豆和菜豆，前者有点像豌豆，后者应该是常见的那种较大的红色豆子，常常是腌制的，可以Ｇｏｏｇｌｅ一下）是不含脂肪的蛋白质的优质来源（每种6 克）。切片的煮鸡蛋（8克）是另一种明智的选择，只是应该限制蛋黄以限制脂肪；
应该放弃：鸡肉，金枪鱼，或蟹沙拉 - 它们通常由高脂肪Mayo组成。 三豆色拉，通常漂浮有大量的油脂。 干酪，含有高度的饱和脂肪，加速衰老过程（引起动脉阻塞）。

4。额外的味道：喜欢奶酪？加一汤匙Parmesan 巴马（22卡路里）来提味，或1汤匙核桃或葵花籽。这两个有对你的心脏有好处的脂肪，而且还能帮助你的身体吸收所有这些蔬菜的营养；
应该避免：Cheddar cubes （大概是一种较硬的奶酪） - 你很快就会吃的很多（超过你所需要）。;面包片 - 它们看起来无害，但每3/4 杯有 100卡路里，它们通常含有高卡的精制碳水化合物、钠和转换脂肪。亚洲酥面条同上。

5。加点佐料：约1汤匙对心脏健康有帮助的橄榄油，再加点醋，辣椒，然后搅拌：抛，扔，抛漩涡。你可以问任何厨师， 这是一个完美沙拉的秘密 - 彻底搅拌能确保所有的风味和纹理分布均匀，并让您使用最少的佐料并发挥最大的效用。
应该放弃：绕过去那些现成的沙拉酱桶。即使是低脂肪或无脂肪的现成沙拉酱通常有很多的盐，糖和添加剂。

准备好了吗？左切右拌，色香味俱全，任务完成！

又：喜欢水果沙拉？容易。选新鲜的，什么都行。甜瓜，草莓，菠萝，猕猴桃，再加上1至2汤匙碎核桃仁或葵花籽，这些是良好的脂肪并且松 脆。然后买一小盒低或无脂肪酸奶以及除去饱和脂肪的蛋白质奶油干酪。注意应该避免桃，杏，梨等糖浆罐头，它们的热量比新鲜水果多得多，但营养却少得多。

Salad bars can be diet salvation or junk-food minefields. Here's how to get from one end to the other without detonating an explosion of bad fats, sodium, sugar, and refined carbs.

1. Go dark on greens: Build a vitamin - and fiber-packed foundation by starting with roughly 1 cup of spinach and romaine leaves (for more than half of your daily vitamin A and all of your K, plus some C, folate, two potent vision protectors, and more). Skip'em: Lighter greens tend to offer less nutritionally. Iceberg lettuce, for instance, delivers only about 7% of the A you need, some K and not much else.

2. Go bright on veggies: Next, add about 1 cup of the most colorful crudités - broccoli, carrots, cherry tomatoes, green and red peppers, beets, like that. Ounce for ounce, vibrant veggies give you more fiber, minerals, vitamins, and disease-fighting antioxidants than their paler companions, like celery and cucumbers. Skip'em: Anything coated in mayo or an indefinable dressing, including carrot and raisin mixes, cole slaw, and potato salad.

3. Choose lean proteins: Aim for about ½ cup of these. Chickpeas and kidney beans are nifty sources of fat-free protein (6 grams each). Sliced hard-boiled eggs (8 grams) are another smart choice; just limit the yolk to limit the fat. Skip'em: Chicken, tuna, or crab salads - they're usually made with high-fat mayo; three-bean salad, which typically is afloat in a sea of oil; and cottage cheese, which is high in aging (read artery-clogging) saturated fat.

4. Sprinkle on extra flavor and crunch: Like cheese? Add 1 tablespoon of Parmesan (22 calories) to punch up the flavor, or 1 tablespoon of walnuts or sunflower seeds for some healthy crunch. Both have good-for-your-heart fats, which help your body absorb the nutrients in all those veggies. Skip'em: Cheddar cubes - you'll quickly eat more than you need; croutons - they may look harmless but at 100 calories per ¼ cup, they're usually high-cal booby traps of refined carbs, sodium, and trans fats. Ditto for crunchy Asian noodles.

5. Dress for success: Now swirl on about 1 tablespoon of heart-healthy olive oil, a splash of vinegar, a grating of pepper, and toss, toss, toss. Ask any chef. It's the secret to a perfect salad - thorough tossing ensures that all the flavors and textures are evenly distributed and lets you use minimal dressing to maximum effect. Skip'em: Walk right past those vats of ready-made salad dressings. Even the low-fat or fat-free versions are usually loaded with salt, sugar, and additives. And just 2 tablespoons of regular blue cheese or ranch have about 160 fat-packed calories

Ready? Dig in. Yum. Mission accomplished!

PS: Prefer a fruit salad? Easy. Go for whatever's fresh - melons, berries, pineapple, kiwi - and top with 1 to 2 tablespoons of chopped walnuts or sunflower seeds for a dollop of good fats and crunchy flavor. Then buy a small container of low- or no-fat yogurt/cottage cheese for creamy protein minus the sat fat in dairy foods. Skip'em: Syrupy canned peaches, apricots, pears, etc. They have far more calories and fewer nutrients than fresh fruit.

自 http://ca.lifestyle.yahoo.com/food-entertainin...