Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice.

营养学家兼作家Jonny Bowden列出了人们应当吃而没吃的数种健康食品的清单。这些食品中有些是他最喜欢的，如马齿苋，番石榴、枸杞果，这些东西在一些普通的食品店不一定能买得到。我请这位《地球上最有利健康的150种食物》的作者Bowden博士在他所列的清单上添加一些好吃又容易买到—并不常出现在我们购物车上的食物。下面是他的建议。

1.            Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.

1、甜菜：把甜菜看作红菠菜，Bowden博士说，因为它们富含叶酸和具有抗癌作用的叶红素。

吃法：将新鲜的甜菜切碎做成沙拉生吃，加热会使其抗养化功能。

2.          Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.

2、卷心菜：所含的营养成分如一种叫索芬的化学药品---一种能增强抗癌作用的酶。

吃法：亚洲人喜欢做成沙拉或作为脆口的汉堡包和三明治的配料来吃。

3.           Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.

3、唐莴苣：一种叶类蔬菜，含有防止眼睛老化的类胡萝卜素。

How to eat it: Chop and saute in olive oil.

吃法：切开用橄榄油炒熟吃。

4.          Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.

4、肉桂：帮助控制血糖和胆固醇。

吃法：在咖啡或燕麦片中加入少量。

5.           Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it.

5、石榴汁：可以降低血压，含有抗氧化成份。

吃法：直接饮用。

6.          Dried plums: Okay, so they are really prunes, but packed with cancer-fighting antioxidants.
How to eat: Wrapped in prosciutto and baked.

6、李子干：它们是真正的西梅干，富含抗癌的抗氧化成份。

 吃法：包在意大利火腿中烤着吃。

7.           Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.

How to eat: Roasted as a snack, or sprinkled on salad.

7、          南瓜子：这是南瓜中最有营养的部分，含镁，富含有降低早逝风险的矿物质。
吃法：烤熟作为零食，或撒在沙拉中。

88               Sardines: Dr. Bowden calls them “health food in a can.'’ They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.

8、         沙丁鱼：Bowden称他是“罐头中的健康食品”，他们的欧米加-3，含钙，不含汞。还含有铁、镁元素。

   吃法：选择用橄榄油或沙丁鱼油包裹的那种，直接吃、混着沙拉吃、烤着吃，或者捣碎拌芥末和洋葱吃。

9           Turmeric: The “superstar of spices,'’ it has anti-inflammatory and anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish.

9、黄姜：是“香料中的超级明星”，有抗炎症和抗癌成分。

  吃法：用来炒鸡蛋或与各种蔬菜混吃。

10、             Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.

10、冰冻越桔：虽然冰冻会降低蔬菜水果的营养。但冰冻越桔一年四季都可吃到，而且不会坏掉。经动物实验，它有助提高记忆力。

吃法：与酸奶或者巧克力豆奶混吃，或拌在杏仁末中。

11、           Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.

You can find more details and recipes on the Men’s Health Web site, which published the original version of the list last year.

11、罐头南瓜：这是一种低卡路里蔬菜，富含纤维质和增强免疫力的维生素A，只会给你增加少量热量。

吃法：与黄油、桂肉和肉豆蔻。 在人类健康网站上还会有更多详细的烹饪方法。该网站去年出版了原著。

In my own house, I only have two of these items — pumpkin seeds, which I often roast and put on salads, and frozen blueberries, which I mix with milk, yogurt and other fruits for morning smoothies. How about you? Have any of these foods found their way into your shopping cart?

在我家里，只有上述食品中的两种---南瓜子，我常烤着吃或放在沙拉里吃。另一种是冰冻越桔，我常混着牛奶、酸奶或其他水果作为早点。你呢，它们会在你的购物车中找到吗？

By the time people realized that whalee were not oversize fish but warm-blooded mammals with large brains,sophisticated social structures and an elaborate language of squeals,clicks and low moans,it was nearly too late.The orgy of unrestrained whale hunting,which began in the 1600s and became industrialized in the 19^th century, had already sent many species into serious decline. Environmental groups, fearing that the whales would become extinct, lobbied hard to bring the hunting and killing to a halt. In 1986 they came very close: the International Whaling Commission (IWC) voted to prohibit whaling, allowing it only for scientific purpose or, in a handful of cases, such as among native peoples in Alaska and Greenland, to preserve ancient food-gathering practices.

当人们认识到鲸不是一种体积超大的鱼，而是一种拥有较大脑容积、有复杂社会结构，甚至有尖叫、轻叩和低吟等精细语言的哺乳动物的时候，似乎有点为时已晚了。始于17世纪的毫无节制的捕鲸活动到20世纪时已变成工业化的大屠杀，使多种鲸类数量剧减。一些环境保护组织担心鲸走向灭顶之灾，极力游说停止捕鲸活动。1986年，他们几乎接近目标：国际鲸委员会投票决定禁止捕鲸活动，只允许用于科学研究的捕杀，或少量例外，如Alaska和Greenland的土著们作为储藏食物之用。

但是这个条约后来被证明太过于简单而难以生效。特别是日本、冰岛和挪威，在过去的20年中屠杀了成千上成头鲸。前二者声称他们是用于科研，虽然多数的鲸肉终结于餐桌。挪威，甚至连假装都嫌麻烦。他们公然蔑视国际鲸委员会的规则法规。