5 white vegetables you should eat more (3)

Onions

洋葱

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.

著名厨师朱莉亚·查尔德说,"我无法想象这个世界没有洋葱,"确实如此.洋葱里有一种抗炎化学物,叫做榭黄素,可以缓解关节炎引起的不适,它还能有效地降低癌症,心脏病,糖尿病的发病率,并提高人体的免疫系统.

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.

几乎所有的美国人都做不到饮食建议里说的钾含量达到97%或膳食纤维达到95%.在等重的情况下,白色马铃薯可以提供与普通蔬菜和水果等量的纤维,并且更多的钾元素.一个中等大小带皮的烤土豆仅包含163卡路里,但其中的钾含量却高达942毫克,纤维达3.6克.相比之下,香蕉只包含422毫克钾和3.1克纤维.土豆还富含维生素C,维生素B6和镁,此外还含有少量的高蛋白.