5 white vegetables you should eat more (3)

Onions

洋蔥

Chef Julia Child said, "I cannot imagine a world without onions," and for good reason. The anti-inflammatory chemical in onions, called quercetin, can help ease discomfort from arthritis, and quercetin's beneficial properties have been associated with a lower risk of cancer, heart disease, diabetes and a stronger immune system.

著名廚師朱莉亞·查爾德說,"我無法想象這個世界沒有洋蔥,"確實如此.洋蔥里有一種抗炎化學物,叫做榭黃素,可以緩解關節炎引起的不適,它還能有效地降低癌癥,心臟病,糖尿病的發病率,并提高人體的免疫系統.

Potatoes

土豆

Nearly all Americans fail to meet dietary recommendations for potassium (97 percent) or dietary fiber (95 percent). On an equal weight basis, the white potato provides as much fiber as and more potassium than other commonly consumed vegetables or fruit. A medium skin-on baked potato weighs in at just 163 calories, a whopping 941 milligrams of potassium and 3.6 grams of fiber. (A banana, also white in color, provides 422 milligrams of potassium and 3.1 grams of fiber.) Potatoes also provide vitamin C, vitamin B6 and magnesium, in addition to small amounts of high-quality protein.

幾乎所有的美國人都做不到飲食建議里說的鉀含量達到97%或膳食纖維達到95%.在等重的情況下,白色馬鈴薯可以提供與普通蔬菜和水果等量的纖維,并且更多的鉀元素.一個中等大小帶皮的烤土豆僅包含163卡路里,但其中的鉀含量卻高達942毫克,纖維達3.6克.相比之下,香蕉只包含422毫克鉀和3.1克纖維.土豆還富含維生素C,維生素B6和鎂,此外還含有少量的高蛋白.