No dessert until you eat your broccoli.

在你吃完西蘭花之前，沒有甜點。

Oh, fine.

哦，好吧。

Welcome to watch mojo and today we're counting down our picks for the top 20 healthiest foods.

歡迎來到《觀察魔術方塊》，今天我們來盤點一下我們選出的前20種最健康的食物。

A super simple but very elegant and highly delicious salad for this list.

這份名單上的沙拉超級簡單，但非常優雅和高度美味。

We're looking at the foods with the most nutritional value and overall health benefits that we can all by.

我們正在研究具有最大營養價值和整體健康益處的食物，我們都可以通過這些食物。

What's your favorite healthy food?

你最喜歡的健康食品是什麼？

Let us know in the comments number 20 halibut.

請在評論中告訴我們20號比目魚的情況。

Looking for a new skincare routine.

正在尋找新的護膚方法。

You might want to spend less on expensive lotions and more on fish halibut.

你可能想少花點錢買昂貴的洗劑，多花點錢買魚比目魚。

A popular whitefish is an excellent source of selenium, a mineral with antioxidant properties that can help keep your skin looking great.

一種受歡迎的白鮭魚是硒的極佳來源，這是一種具有抗氧化特性的礦物質，可以幫助保持你的皮膚看起來很好。

Research also indicates its power in the fight against inflammation and heart disease.

研究還表明它在對抗發炎和心臟病方面的力量。

Halibut is also rich in protein and vitamins, including B six, which is said to aid cognitive functions.

比目魚還含有豐富的蛋白質和維生素，包括B六，據說有助於認知功能。

Remember they don't call fish brain food for no reason with just a bit of seasoning like salt, pepper, olive oil and lemon juice.

記住他們不會無緣無故地把魚稱為大腦食物，只需加點鹽、胡椒、橄欖油和檸檬汁等調味品。

You can prepare a delicious halibut dinner that's both light and filling before serving.

你可以在上菜前準備好美味的比目魚晚餐，既清淡又飽滿。

Sprinkle a little extra of those chopped chives on top for a pop of green and then dig in This halibut will be incredibly moist, light and flaky and oh, so delicious.

在上面多撒一點切碎的韭菜，以增加綠色，然後挖出這條比目魚將是令人難以置信的溼潤、輕盈和片狀，哦，如此美味。

# 19 beats.

# ＃19節拍。

You don't have to be Dwight schrute to appreciate beats.

你不必是德懷特-施魯特（Dwight schrute）來欣賞節拍。

You know what nobody cares about your stupid beet farm beets are the worst people love.

你知道沒有人關心你的愚蠢的甜菜農場甜菜是最糟糕的人愛。

Nobody likes beats, everyone loves, nobody likes beets Dwight these root vegetables known for their purple complexion are chock full of beneficial nutrients among the many vitamins and minerals contained in beets are potassium, magnesium and vitamin C.

沒有人喜歡節拍，每個人都喜歡，沒有人喜歡甜菜德懷特這些根莖類蔬菜以其紫色的膚色而聞名，在甜菜所含的許多維生素和礦物質中，充滿了有益的營養成分，包括鉀、鎂和維生素C。

What's more there are under 60 calories in a cup of beats so you can eat plenty without exceeding your daily caloric intake.

更重要的是，一杯拍子的熱量低於60卡路里，所以你可以吃很多而不超過你的每日熱量攝入。

If you don't like beets.

如果你不喜歡甜菜。

I think it's just because you haven't had this recipe yet, beats also promote good digestion with their fiber content and may help with both mental and athletic ability.

我想這只是因為你還沒有吃過這道菜，節拍還能以其纖維含量促進良好的消化，並可能有助於提高智力和運動能力。

There are many ways to enjoy beats such as roasted for a salad in juice form or simply eaten raw when it comes to nutritious vegetables.

有許多方法可以享受節拍，如以果汁形式烤制沙拉，或簡單地生吃，當它涉及到營養豐富的蔬菜。

It's hard to beat beats.

很難擊敗節拍。

Number 18 brussels sprouts, brussels sprouts have gotten a bad rap for far too long brussels sprouts.

第18號青菜芽，青菜芽已經被說得很糟糕，因為青菜芽已經被說得太久了。

That's worse than no food.

這比沒有食物更糟糕。

The health benefits alone are enough reason to dine on these tiny relatives of cabbage.

僅僅是對健康的好處就足以讓人吃下這些小白菜的親戚。

Among the nutrients brussels sprouts provide our fiber protein and vitamins K.

在青菜芽提供的營養物質中，有我們的纖維蛋白和維生素K。

C.

C.

And A.

而A.

They're also great for your immune system.

它們對你的免疫系統也很好。

And there's even research that suggests brussels sprouts could help fight against cancer by warding off carcinogens.

甚至有研究表明，青菜芽可以通過抵禦致癌物來幫助抗擊癌症。

Still skeptical about adding brussels sprouts to your next dinner, crispy, crunchy, salty on the outside.

對在下一次晚餐中加入青口菜仍持懷疑態度，青口菜外皮酥脆，鹹味十足。

These are sure to turn anybody into a brussels sprout, lover try roasting them in olive oil and adding them to a healthy pasta dish, you may be amazed by just how much you love them.

這些東西肯定會讓任何人變成青菜芽，夫妻嘗試用橄欖油烤它們，並把它們加入到健康的意大利麵菜中，你可能會驚訝於你有多愛它們。

Number 17, lean beef.

17號，瘦牛肉。

If you're trying to eat healthy, you don't want to load up on fast food, hamburgers, give me 700 krusty burgers.

如果你想吃得健康，你不想在快餐、漢堡包上加料，給我700個庫斯勒漢堡。

You want fries with that.

你想吃薯條。

You did it, dad, You saved us.

你做到了，爸爸，你拯救了我們。

I'm proud you're my father eating.

我為你是我的父親而感到自豪。

However, there are other ways to enjoy beef without sacrificing nutritional value.

然而，還有其他方法可以在不犧牲營養價值的情況下享用牛肉。

Choose lean cuts of beef with minimal amounts of fat and cholesterol.

選擇脂肪和膽固醇含量最低的瘦牛肉。

Consult with your butcher for the best beef for your diet and remove any excess fat on the meat with this extra fat gone.

諮詢你的屠夫，瞭解最適合你飲食的牛肉，並去除肉上多餘的脂肪，這些多餘的脂肪已經消失。

You don't have to worry about cholesterol and saturated fat content.

你不必擔心膽固醇和飽和脂肪的含量。

This is a great dish.

這是一道偉大的菜餚。

It's fast Feeds a lot of people very inexpensively and if you look, it's cooked to perfection instead, you can enjoy nutritional benefits like iron, niacin and of course protein.

它的速度快 讓很多人都很便宜，如果你看一下，它反而被煮得很完美，你可以享受鐵、煙酸和當然的蛋白質等營養。

Where's the beef?

牛肉在哪裡？

Hopefully in your fridge, number 16 bell peppers.

希望在你的冰箱裡，有16個甜椒。

Not everyone can handle the spice content of jalapenos or Habaneros, but bell peppers can be enjoyed without pain.

不是每個人都能接受墨西哥辣椒或哈瓦那辣椒的辛辣成分，但甜椒可以在沒有痛苦的情況下享用。

They're also incredibly good for you.

它們對你也有不可思議的好處。

Available in a variety of colors such as red, yellow, orange and green.

有各種顏色，如紅色、黃色、橙色和綠色。

These sweet peppers at crunch, pleasing visuals and nutritional value to all kinds of meals.

這些甜椒口感酥脆，視覺上令人愉悅，對各種膳食都有營養價值。

Among their biggest pluses is their vitamin C content with a red bell pepper containing triple the amount of an orange.

它們最大的優點是維生素C含量，一個紅甜椒的含量是一個橙子的三倍。

They're also teeming with potassium and numerous other vitamins.

它們還富含鉀和許多其他維生素。

They also contain antioxidants known as carotenoids which are suggested to promote good eye health stuff.

它們還含有被稱為類胡蘿蔔素的抗氧化劑，被建議促進良好的眼睛健康的東西。

Some bell peppers with lean ground beef and you'll have a surefire healthy dinner time.

一些甜椒和瘦牛肉粉，你就會有一個肯定的健康晚餐時間。

Hit them out.

把他們打出去。

I recommend this.

我推薦這個。

You will.

你將。

Thank me.

感謝我。

You will come back to this video for sure.

你肯定會回來看這個視頻。

It's delicious.

它很美味。

# 15 Kale.

# 15 甘藍。

Remember a few years ago when it seemed like kale was everywhere?

還記得幾年前，甘藍似乎無處不在嗎？

Well that's one food trend worth keeping.

嗯，這是一個值得保持的食品趨勢。

This leafy vegetable.

這種多葉蔬菜。

A cousin of cabbage is regarded as a superfood due to its great nutritional content.

捲心菜的一個表親因其巨大的營養成分而被視為一種超級食品。

It's bright, It's fresh.

它是明亮的，它是新鮮的。

You get the fruity flavor from that olive oil and then the garlic, salt and lemon.

你從橄欖油中獲得果味，然後是大蒜、鹽和檸檬。

Just give it the perfect with one cup of kale.

只要用一杯甘藍就能給它帶來完美的效果。

You get a great serving of potassium, magnesium vitamins, A B, six C and K and more.

你可以獲得大量的鉀、鎂維生素、A B、六C和K等。

Kale also has plenty of antioxidants and may protect against cancer, although commonly associated with being green.

甘藍也有大量的抗氧化劑，並可能防止癌症，儘管通常與綠色有關。

There's also a purple variety that can add a great pop to any plate, Make a kale salad, cook it on the stove with lemon and garlic.

還有一種紫色的品種，可以為任何盤子添加一個巨大的流行元素。 做一個甘藍沙拉，在爐子上用檸檬和大蒜煮。

Or just throw some in your morning smoothie.

或者只是在你的早晨冰沙中扔一些。

We will always hail the power of kale number 14 almonds.

我們將永遠歡呼甘藍14號杏仁的力量。

Fun fact, almonds aren't actually nuts their seeds.

有趣的是，杏仁實際上並不是堅果，而是種子。

Another fun fact, they're one of the healthiest snacks available.

另一個有趣的事實是，它們是目前最健康的零食之一。

Easy to grab a handful for a quick snack and they're great to take with you since they don't require any refrigeration.

很容易抓起一把作為快速零食，而且因為不需要任何冷藏，所以很適合隨身攜帶。

Almonds can help you feel better on the inside and outside.

杏仁可以幫助你在內部和外部感覺更好。

Their high vitamin E content is suggested to help fight cancer and heart disease and their antioxidants can help reduce visible aging provided you leave the skin on.

它們的高維生素E含量被認為有助於抗擊癌症和心臟病，而且它們的抗氧化劑可以幫助減少明顯的老化，只要你把皮膚留在上面。

You can also keep your bad cholesterol levels in check by eating almonds.

你也可以通過吃杏仁來控制你的壞膽固醇水準。

Their versatility is another huge positive.

他們的多功能性是另一個巨大的積極因素。

Almonds can be enjoyed in a salad with cereal in almond milk or just as a midday snack.

杏仁可以在沙拉中與杏仁奶中的麥片一起享用，或者只是作為中午的零食。

They might not be nuts, but we go nuts for them.

他們可能不是瘋子，但我們為他們而瘋狂。

# 13 apples.

# 13個蘋果。

Regardless of how often you eat apples, you should still see a doctor whenever necessary.

無論你多長時間吃一次蘋果，必要時仍應去看醫生。

There'll be plenty of apples for you.

會有很多蘋果給你。

Nobody will take away your precious apple.

沒有人會奪走你珍貴的蘋果。

However, these sweet and crisp fruits can still do wonders for your overall health.

然而，這些甜而脆的水果仍然可以為你的整體健康帶來奇蹟。

They're full of soluble fiber which can aid with digestion and help to keep cholesterol down.

它們富含可溶性纖維，可以幫助消化並有助於降低膽固醇。

They also contain corset in a powerful antioxidant that may help to prevent type two diabetes and protect against asthma with so many different kinds of apples available.

它們還含有一種強大的抗氧化劑的胸衣，可能有助於預防二型糖尿病和保護哮喘，有這麼多不同種類的蘋果可供選擇。

How do you know which one to get?

你怎麼知道該買哪一個？

As you can see here?

正如你在這裡看到的那樣？

They're soft but they haven't broken down.

它們很軟，但還沒有壞掉。

They're not mushy any.

他們沒有任何糊味。

Apple is a good one, but among the healthiest are fuji red, delicious, honey, crisp and granny smith.

蘋果是一個好東西，但其中最健康的是富士紅、美味、蜂蜜、脆皮和格蘭尼史密斯。

How do we like them apples a lot.

我們怎麼會很喜歡他們的蘋果呢。

Number 12 blueberries, if you look at blueberries close up, you'll see they aren't actually blue rather they're a dark shade of purple.

12號藍莓，如果你近距離觀察藍莓，你會發現它們實際上不是藍色的，而是一種深色的紫色。

What is happening?

發生了什麼事？

Whoa is that a blueberry?

哇，那是一個藍莓嗎？

This is due to their anthocyanins content.

這是由於它們的花青素含量。

A pigment with antioxidant and cancer and virus fighting properties and that's not all when it comes to blueberries.

一種具有抗氧化、抗癌和抗病毒特性的色素，談到藍莓，這還不是全部。

They are also a heart smart sweet treat that helps to keep blood pressure and cholesterol down.

它們也是一種聰明的心臟甜食，有助於保持血壓和膽固醇的下降。

Research also shows its potential in aiding cognitive stability.

研究還顯示其在幫助認知穩定方面的潛力。

You could see improvements in multitasking, flexible thinking and remembering information.

你可以看到多任務處理、靈活思考和記憶資訊方面的改善。

After a period of time you can eat blueberries and salads.

一段時間後，你可以吃藍莓和沙拉。

Oatmeal smoothies are just as a snack from the palm of your hand.

燕麥片冰沙就像手掌上的零食一樣。

It's hard to feel blue when you're enjoying blueberries.

當你在享受藍莓的時候，很難感到憂鬱。

Number 11.

第11條。

Chicken breast fried chicken is delicious but it's not something you should eat all the time.

雞胸脯炸雞很美味，但它不是你應該一直吃的東西。

Fortunately there are other healthier ways to enjoy the great taste of chicken.

幸運的是，還有其他更健康的方式來享受雞肉的美味。

The seasoning mix on the outside of this chicken is loaded with flavor and when you slice into it it's so incredibly tender and moist.

這隻雞外面的混合調味料充滿了香味，當你切開它時，它是如此令人難以置信的柔軟和溼潤。

Just look at all of those juices glistening in the light.

看看那些在燈光下閃閃發光的汁液就知道了。

One of the best cuts is chicken breast, which is packed with protein and fairly low in calories and fat.

最好的切割方式之一是雞胸肉，它含有蛋白質，而且熱量和脂肪含量相當低。

If you're trying to build muscle, this protein can really help you with developing strength, you can also enjoy minerals like niacin and selenium as well as vitamin B six.

如果你想鍛鍊肌肉，這種蛋白質確實可以幫助你發展力量，你還可以享受煙酸和硒等礦物質以及維生素B六。

How you prepare the chicken breast is also important.

如何準備雞胸肉也很重要。

We recommend baking it with a little olive oil, various herbs and spices and some veggies to accompany it.

我們建議用少量橄欖油、各種草藥和香料以及一些蔬菜來烘烤它。

Such as a spinach salad.

比如說菠菜沙拉。

You can see that it's juicy, it's perfectly cooked white all the way through just how everyone likes it.

你可以看到它是多汁的，它是完美的煮白，就像每個人喜歡的那樣。

You won't be crying foul when you make chicken breast right.

當你把雞胸肉做對了，你就不會再喊冤了。

Number 10 ginger.

10號姜。

Need something to season your chicken breast with Try ginger ginger is an energy boosting ally, great for digestion, Great for circulation.

需要用什麼東西來調味你的雞胸肉嗎？ 試試生薑 生薑是提高能量的盟友，對消化很有幫助，對循環很有幫助。

Great for just warming up the body.

很適合用於熱身。

Getting it going.

開始行動。

Not only can ginger at a great zing to dishes, both sweet and savory, it's also very good for you.

姜不僅可以給菜餚帶來極大的刺激，無論是甜的還是鹹的，它對你也很有好處。

Osteo arthritis patients saw their pain go down after using ginger and those with Type two diabetes, saw their blood sugar reduced.

骨關節炎患者在使用生薑後看到他們的疼痛減輕了，那些患有二型糖尿病的人看到他們的血糖降低了。

Plus if you're dealing with an illness such as a cold or a sore throat, it can provide relief.

此外，如果你正在處理疾病，如感冒或喉嚨痛，它可以提供緩解。

There are even signs of ginger helping with nausea experienced during pregnancy as well as chemotherapy.

甚至有跡象表明，生薑有助於解決懷孕期間的噁心問題以及化療。

Although ginger has a strong flavor, you can reduce the intensity by cooking it.

雖然生薑有強烈的味道，但你可以通過烹飪來減少它的強度。

I love ginger because it's got so much flavor, it's a little bit spicy, a little bit floral and there's so many different ways you can add it to all of your baked goods, grind up some ginger and add it to your next healthy meal.

我喜歡生薑，因為它有很多味道，有一點辣，有一點花香，有很多不同的方法，你可以把它添加到你所有的烘焙食品中，磨碎一些生薑，把它添加到你的下一頓健康餐中。

Number nine spinach, it might not give you Popeye's strength, but spinach can still do a lot for you eat your spinach way with plenty of antioxidants, vitamins and minerals, There's so much to appreciate about this leafy green vegetable, its benefits can be felt in everyday life with reduced inflammation and improved vision.

第九號菠菜，它可能不會給你大力士的力量，但菠菜仍然可以為你做很多事情，吃菠菜的方式有大量的抗氧化劑、維生素和礦物質，這種綠葉蔬菜有很多值得讚賞的地方，在日常生活中可以感受到它的好處，減少發炎和改善視力。

Among the reported perks of eating more spinach, it can even help you to recover faster from injuries, it's easy to incorporate spinach into your diet that looks perfect.

據報道，在多吃菠菜的好處中，它甚至可以幫助你更快地從傷害中恢復過來，很容易將菠菜納入你的飲食，看起來很完美。

You see how much spinach it took for us to get that little amount.

你看我們花了多少菠菜才得到這麼一點。

But I tell you it is definitely worth it sauteed in olive oil and lemon juice and serve it as a side substituted for lettuce on your sandwiches or mix it with some pasta.

但我告訴你，它絕對值得用橄欖油和檸檬汁來炒，並作為配菜代替生菜放在你的三明治上，或與一些麵食混合。

You can be seeing green in the best way possible.

你可以以最好的方式看到綠色。

Number eight sweet potatoes.

八號紅薯。

We don't mean to knock white potatoes, which are affordable and can be prepared in a variety of ways, but sweet potatoes are also low cost and versatile as well as a lot healthier.

我們無意敲打白薯，因為白薯價格低廉，而且可以用各種方式烹製，但紅薯也是成本低、用途廣，而且更健康。

Sweet potatoes also come in many varieties, so you'll frequently see an entire rainbow of colors in your supermarket or farmer's market rich in fiber.

紅薯也有很多品種，是以你會經常在超市或農貿市場看到一整條色彩斑斕的富含纖維的紅薯。

These colorful vegetables help with digestion as well as overall gut health ever wonder why sweet potatoes are so orange.

這些五顏六色的蔬菜有助於消化以及整體腸道健康，有沒有想過為什麼紅薯是如此的橙色。

It's due to beta carotene, an antioxidant that your body turns into vitamin A, which reportedly helps with vision and immune system functioning, bake a sweet potato for dinner, make a hash for breakfast or use them in a bright salad for lunch.

這是因為β胡蘿蔔素是一種抗氧化劑，你的身體會將其轉化為維生素A，據說這有助於視力和免疫系統的運作，烤一個紅薯作為晚餐，做一個雜燴作為早餐，或在午餐時用它們做一個明亮的沙拉。

Roasting sweet potatoes is my favorite way to prepare them and putting them in a salad is and with these sweets, you don't have to worry about cavities.

烤紅薯是我最喜歡的準備方式，把它們放在沙拉里是，有了這些甜食，你就不必擔心蛀牙了。

Number seven mushrooms.

七號蘑菇。

We're not talking about those kinds of mushrooms.

我們不是在談論那些種類的蘑菇。

These edible fungi are packed with protein and other essential nutrients.

這些可食用的真菌含有蛋白質和其他基本營養物質。

We have got a very mushroom situation.

我們已經有了一個非常蘑菇的情況。

I'm talking this is mushroom lovers pasta, you guys mushrooms provide a great dose of potassium fiber, magnesium and selenium.

我說的是這是蘑菇愛好者的意大利麵，你們這些蘑菇提供了大量的鉀纖維，鎂和硒。

They can also help keep your immune system strong.

它們還可以幫助保持你的免疫系統強大。

In fact, there's a group known as medicinal mushrooms that are used for disease treatment and overall wellness.

事實上，有一組被稱為藥用蘑菇的群體，被用於疾病治療和整體健康。

This includes ones like shiitake, turkey tail and Ray She mushrooms.

這包括像香菇、火雞尾巴和雷舍菇這樣的。

You don't need to order a pizza to enjoy mushrooms either.

你也不需要訂購比薩餅來享受蘑菇。

This little combination right here is look how gorgeous they are.

這個小組合就在這裡，看看他們是多麼的華麗。

Can you imagine these mushrooms on top of a burger?

你能想象這些蘑菇放在漢堡上面嗎？

I want that right now.

我現在就想這樣。

They're great in pasta salads or even as a healthy substitute for a patty in a burger.

它們在麵食沙拉中很好，甚至可以作為漢堡中肉餅的健康替代品。

Be like Mario and embrace the power of mushrooms.

要像馬里奧一樣，擁抱蘑菇的力量。

Number six beans, there are multiple varieties of beans available at your local grocery store and they all have remarkable health benefits.

六號豆子，在你當地的雜貨店有多個品種的豆子，它們都有顯著的健康益處。

May I have some more lima beans please?

我可以再要一些利馬豆嗎？

Certainly more than that.

當然不止於此。

Certainly more more.

當然是更多更多。

They're a great source of protein thanks to their amino acid content.

由於它們的氨基酸含量，它們是蛋白質的一個重要來源。

Beans also have potential cardiovascular and cholesterol lowering benefits.

豆類還具有潛在的心血管和降低膽固醇的好處。

They're also hardy and filling without being too heavy.

它們也很堅韌，可以填飽肚子，但不會太重。

Bring together the power of multiple beans by making a tasty, meatless chili.

通過製作美味的無肉辣椒，將多種豆子的力量彙集在一起。

Mhm.

嗯。

Or try a modern take on a three bean salad, planning a party and want to make some healthy refreshments.

或者嘗試一下現代的三豆沙拉，計劃舉辦一個聚會，想做一些健康的茶點。

Remember that is another type of bean dip.

請記住這是另一種類型的豆類蘸醬。

Try some beans for your well being.

為了你的健康，嘗試一些豆子。

Number five oates who wouldn't want to start the day with a breakfast that's tasty filling and nutritious.

第五位的奧特萊斯，誰不想以美味充實和營養豐富的早餐開始新的一天。

Today.

今天。

We're kicking off breakfast with heart, healthy Quaker, oats, good call, good call.

我們以心臟、健康的貴格、燕麥為早餐開場，好叫，好叫。

Real good while.

真正的好時機。

There are many ways to enjoy oats.

享受燕麥的方式有很多。

The most common and convenient has to be oatmeal.

最常見和最方便的必須是燕麥片。

You can enhance the positive health effects of oatmeal by adding things like blueberries.

你可以通過添加藍莓等東西來增強燕麥片的積極健康作用。

What do oats offer?

燕麥能提供什麼？

Well, you might already know that they're a great source of fiber, but did you also know that they have ample amounts of magnesium, zinc and protein?

嗯，你可能已經知道它們是纖維的重要來源，但你是否也知道它們有充足的鎂、鋅和蛋白質？

Don't care for oatmeal.

不喜歡吃燕麥片。

You can add oats to smoothies, yogurt or even find ways to incorporate them into your dinner recipes.