健身吃什么蔬菜最好健身蔬菜沙拉怎么做？英文双语对照

适合健身吃的蔬菜有菠菜、蘑菇、西兰花、生菜和番茄等。

菠菜

菠菜富含维生素A，能够加强人体的免疫系统。菠菜具有抗癌性质的黄酮素，还是超级抗氧化食物。菠菜含有丰富的铁元素。

不过菠菜叶酸含量较高，可以先在开水中焯烫几分钟，拌沙拉、榨汁、清炒都是不错的选择。

蘑菇

每100g蘑菇，含有碳水2g。还含有丰富的钾、磷等矿物质。可使用的菌类蘑菇，有白色有褐色等，这些蘑菇除了低碳，膳食纤维也很丰富，而且口感嫩滑，味道鲜美。

制作蘑菇并不需要很多调味料，一点盐和黑胡椒，就能品尝蘑菇最原汁原味的鲜美，特别是出锅后满满的蘑菇汁。可以放入平底锅干煎，也可以放入烤箱烘烤。

西兰花

西兰花含有丰富的维生素A、胡萝卜素、维生素K等。而且西兰花属于高纤维蔬菜，能够有效的控制血糖。做法也非常简单，可以水煮或蒸，还可以做成西兰花泥来代替土豆泥。

生菜

生菜营养含量丰富，含有大量β胡萝卜素、抗氧化物、维生素B1、B6 、维生素E、维生素C，还有大量膳食纤维素和微量元素如镁、磷、钙及少量的铁、铜、锌。常吃生菜可以加强蛋白质和脂肪的消化与吸收，改善肠胃的血液循环。

番茄

番茄含有丰富的维生素C、胡萝卜素等，还有丰富的抗氧化元素。而且番茄水分多汁，酸甜可口，方便携带，还能作为低热量水果食用。

番茄也是非常百搭的食材，怎么搭配都能够提升菜品的色彩和口感。而且番茄生吃，拌沙拉都很不错。

健身蔬菜沙拉怎么做

薄荷蔬菜沙拉

材料：薄荷叶20克，优酪1小瓶，盐，胡椒备少许，生菜叶100克，玉米粒15克，小黄瓜5克，番茄2个，三椒丝少许，鸡肉丁10克。

做法：

①先把薄荷叶切碎，与优酪、盐、胡椒一同拌匀。

②用生菜叶排放于盘底，放少许玉米粒，再加入小黄瓜、番茄、三椒丝。

③把鸡肉丁炒熟拌入，淋上薄荷优酪酱汁即可。

菠萝莴笋沙拉

材料：菠萝70克，莴苣150克，小番茄80克。苹果、沙拉酱、葡萄干各适量。

做法：

将菠萝、莴苣、苹果切成块，与小番茄一同放入容器中搅拌。淋入少许沙拉酱，撒上少许葡萄干即可。

小编tips：菠萝几乎含有人体所需的所有维生素，16种天然矿物质，并能有效帮助消化吸收。菠萝丰富的果汁，能有效地酸解脂肪，有助于瘦身。但是菠萝需在淡盐水中。

The vegetable that suits fitness to eat has spinach, worry, orchid, lettuce is mixed on the west tomato.

Spinach

Spinach contains a lot ofvitamin A, can enhance the immune system of human body. Spinach has the yellow ketone element of the property that fight cancer, super still fight oxidation food. Spinach contains rich iron element.

Content of spinach folic acid is higher nevertheless, can the scald in preexistence boiled water irons a few minutes, mix salad, extracting juice, Qing Dynasty to fry is right choice.

Dawdle

Every 100g dawdle, contain carbolic water 2g. Still contain rich Potassium, phosphor to wait mineral. Spendable fungus dawdle, have white Brown etc, these dawdle besides low carbon, prandial fiber is very rich also, and mouthfeel is tender slip, flavour is delicious.

The dawdle that make does not need a lot of flavoring, a bit salt and black peppery, can sample dawdle of raw ingredient of the formerest juice delicious, give the full dawdle juice after boiler especially. Can put pan to strike fry in shallow oil, also can put oven roast.

On the west orchid

Orchid contains K of rich vitamin A, carotene, vitamin to wait on the west. And orchid belongs to tall fiber vegetable on the west, can dominate blood sugar effectively. The way is very simple also, can water is boiled or evaporate, OK still orchid plaster arrives make it on the west replace potato mud.

Lettuce

Lettuce nutrition content is rich, contain a large number of β carotene, fight C of E of oxide, vitamin B1, B6, vitamin, vitamin, if magnesian, phosphor, calcium is reached,still have a large number of prandial cellulose and microelement a few iron, copper, zinc. Often eat lettuce to be able to be strengthened protein and adipose assimilation and absorb, the blood that improves intestines and stomach circulates.

Tomato

Tomato contains rich vitamin C, carotene to wait, still have fight oxidation element richly. And tomato moisture is juicily, acid is sweet goluptious, just carry, still can regard fruit of low quantity of heat as edible.

Tomato also is special joker feed capable person, how can collocation promote dish tasted colour and mouthfeel. And tomato is eaten raw, mix salad is very pretty good.

How is gymnastical vegetable salad done

Salad of field mint vegetable

Material: Field mint leaf 20 grams, actor cheese 1 pyxis, salt, peppery equipment a few, lettuce leaf 100 grams, corn bead 15 grams, small cucumber 5 grams, tomato 2, a few of silk of 3 any of several hot spice plants, chicken is fourth 10 grams.

Practice:

① breaks field mint Xie Qie first, cheese, salt, as peppery as actor mix together divide evenly.

② is discharged with lettuce leaf at dish bottom, put bead of a few corn, silk of rejoin small cucumber, tomato, 3 any of several hot spice plants.

③ fries chicken man ripe mix, drench on sauce of cheese of field mint actor can.

Salad of pineapple asparagus lettuce

Material: Pineapple 70 grams, lettuce 150 grams, small tomato 80 grams. Sauce of apple, salad, currant each are right amount.

Practice:

Cut pineapple, lettuce, apple agglomerate, put the agitate in container together with small tomato. Drench sauce of a few salad, scatter on a few currant can.

Small make up Tips: Pineapple contains all vitamins that human body place needs almost, 16 kinds natural mineral, can help aid digestion effectively absorb. The fruit juice with rich pineapple, effectively acidolysis is adipose, conduce to thin body. But pineapple needs to be in weak brine.