10种低卡路里但营养价值很高的蔬菜

10种低卡路里但营养价值很高的蔬菜

Low-calorie foods will be a priority choice for those who are concerned about weight loss or weight control most effectively.

对于那些关心减肥或控制体重最有效的人来说，低卡路里食物将是首选。

There are many low-calorie foods that help you lose weight effectively, while being incredibly nutritious and delicious. Do not starve your body, with the "super" foods to lose weight below, you can eat as much as you want without worrying about accumulating belly fat.

有很多低卡路里的食物可以有效地帮助你减肥，同时又营养又美味。不要饿着你的身体，有了下面的“超级”食物来减肥，你可以想吃多少就吃多少，而不用担心积累腹部脂肪。

Watercress

豆瓣菜

A bowl of watercress contains only 4 calories, in addition to low calories, this food also contains no fat. Nutrients that are abundant in watercress include protein; folate; copper; vitamins A, B6, C, E and K; thiamin; riboflavin; calcium; magnesium; phosphorus; potassium and manganese. You can also use watercress to make salas, soups, juices, etc.

一碗豆瓣菜只含4卡路里，除了低热量，这种食物也不含脂肪。豆瓣菜富含蛋白质;叶酸;铜;维生素A、B6、C、E和K;硫胺;核黄素;钙;镁;磷;钾和锰。你也可以用豆瓣菜来做沙拉、汤、果汁等等。

Rocket salad (arugula)

芝麻菜

One serving of arugula contains only 6 calories. This is a low-calorie, low-fat food that people should eat. In addition, it has a lot of nutrients like fiber; vitamins A, B5, B6, C and K; folate; calcium; zinc; magnesium; phosphorus; potassium and manganese. This vegetable is often added to salads, soups and pizzas.

一份芝麻菜只有6卡路里。这是人们应该吃的低热量、低脂肪的食物。此外，它还富含纤维素等营养物质;维生素A、B5、B6、C和K;叶酸;钙;锌;镁;磷;钾和锰。这种蔬菜经常被加到沙拉、汤和披萨里。

Spinach

菠菜

One cup of spinach contains only 7 calories. Vegetables are low in calories as well as carbohydrates but have a lot of vitamins and minerals. This is a perfect addition to a healthy diet. In addition to abundant antioxidants, you can also find other nutrients like iron, folic acid, vitamin K, potassium, zinc, phosphorus, calcium, selenium, magnesium, manganese, copper and fiber. Spinach can be added to salads, vegetable juices or can also be processed as a side dish.

一杯菠菜只含7卡路里。蔬菜卡路里和碳水化合物含量低，但富含维生素和矿物质。这是对健康饮食的完美补充。除了丰富的抗氧化剂，你还可以找到其他营养物质，如铁，叶酸，维生素K，钾，锌，磷，钙，硒，镁，锰，铜和纤维。菠菜可以添加到沙拉、蔬菜汁中，也可以作为配菜处理。

Rainbow cabbage

彩虹卷心菜

A cup of rainbow cabbage contains only 7 calories and very little carbohydrate. It also contains lots of nutrients like vitamins A, C, E and K; potassium; magnesium; manganese; calcium; copper; choline and many other minerals. You can eat the leaves and stems, which are often used as salads or soups.

一份彩虹卷心菜只含有7卡路里和非常少的碳水化合物。它还富含维生素A、C、E和K等营养素;钾;镁;锰;钙;铜;胆碱和许多其他矿物质。你可以吃它的叶子和茎，它们通常被用作沙拉或汤。

Romaine lettuce

长叶莴苣

A small portion of romaine lettuce contains only 8 calories and is high in water. When it comes to nutrients, romaine lettuce is high in vitamins A, B, C and K; folic acid; Iron; manganese; fiber; potassium; zinc and copper. For a delicious and nutritious salad, add other vegetables like tomatoes, cucumbers, radishes, carrots, bell peppers. Just a little salt, pepper, olive oil and lemonade, you will have a delicious, nutritious dish.

一小份长叶莴苣只含8卡路里热量，水分含量很高。说到营养，长叶莴苣富含维生素A、B、C和K;叶酸;铁;锰;纤维;钾;锌和铜。要做一份美味又营养的沙拉，可以加入其他蔬菜，比如西红柿、黄瓜、小萝卜、胡萝卜、青椒。只要一点点盐、胡椒粉、橄榄油和柠檬水，就可以做出一道营养丰富的美味佳肴。

Celery

芹菜

A cup of chopped celery contains only 16 calories and is 95% water. In addition, celery contains many nutrients such as vitamins A, B, C, and K as well as calcium, magnesium, phosphorus, folate, potassium and fiber. You can use this vegetable to make soups, stews, salads or stir-fries.

一杯切碎的芹菜只含有16卡路里的热量，其中95%是水。此外，芹菜还含有许多营养素，如维生素A、B、C、K以及钙、镁、磷、叶酸、钾和纤维。你可以用它来做汤、炖菜、沙拉或炒土豆条。

Cucumber

黄瓜

A cup of cucumber contains only 16 calories. This vegetable is low in calories and fat but its nutritional value is impressive. Some important nutrients in cucumber include vitamin K, C and various B vitamins. They are also a good source of amino acids, soluble fiber, potassium, manganese, phosphorus, magnesium, biotin and silicon. You can eat cucumbers as a healthy snack, or add them to sandwiches, juices, etc.

一杯黄瓜只含有16卡路里。这种蔬菜卡路里和脂肪含量低，但营养价值惊人。黄瓜中一些重要的营养物质包括维生素K, C和各种维生素B。它们也是氨基酸、可溶性纤维、钾、锰、磷、镁、生物素和硅的良好来源。你可以把黄瓜当作一种健康零食来吃，也可以把它们加到三明治、果汁里等等。

Courgettes

西葫芦

One serving of zucchini only contains 21 calories. It is also rich in nutrients like potassium, folate, vitamins A and C, manganese, copper and phosphorus. Zucchini is also high in omega-3 fatty acids, zinc, niacin, protein and soluble fiber. Try making zucchini as a salad salad or cooking them with other foods.

一份西葫芦只有21卡路里。它还富含钾、叶酸、维生素A和C、锰、铜和磷等营养物质。西葫芦还富含omega-3脂肪酸、锌、烟酸、蛋白质和可溶性纤维。试着把西葫芦做成沙拉，或者和其他食物一起烹饪。

Cabbage

卷心菜

A bowl of chopped cabbage contains 22 calories. You can eat fresh cabbage to add it to your salad or soup. Stir-fried cabbage also tastes very good. Another option is to use cabbage to make kimchi - a fermented dish with great nutritional value.

一碗切碎的卷心菜含有22卡路里。你可以吃新鲜的卷心菜，把它加到沙拉或汤里。炒卷心菜也很好吃。另一种选择是用它做泡菜——一种营养价值很高的发酵食品。

Sugar beet

甜菜

This vegetable is low in calories as well as fat and carbohydrates. Beets also contain fiber, vitamins B6 and C, potassium, folate, manganese, copper, magnesium and calcium. They are usually eaten raw and pressed for water. To maximize the nutritional value of beets, combine them with low-fat foods.

这种蔬菜热量、脂肪和碳水化合物都很低。甜菜还含有纤维、维生素B6和C、钾、叶酸、锰、铜、镁和钙。它们通常生吃，榨取水分。为了最大限度地发挥甜菜的营养价值，把它们和低脂食物结合起来。