色彩X蔬果の营养威力：瘦身！抗老！预防疾病！ pdf epub mobi txt 电子书 下载 2025

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图书标签:

• 色彩营养
• 蔬果瘦身
• 抗氧化
• 健康饮食
• 疾病预防
• 营养学
• 轻食
• 养生
• 蔬果食谱
• 健康生活

　　延长健康寿命！
　　收录共202种蔬果的
　　醣质量、保存诀窍以及常备菜的技巧

　　总是感觉现在不如以往那么有精神，身体常常有些小毛病，皮肤也觉得愈来愈粗糙了......

　　是不是因为没有正确饮食呢？每一天都有吃饭，碳水化合物和油脂、蛋白质都不余匮乏，维生素和矿物质的重要来源-蔬菜、水果，却吃很少？

　　蔬果的颜色和植物生化素息息相关，在营养方面也有不容忽视的重要性。

　　蔬果的「颜色」都藏着智慧！日本女子营养大学名誉教授告诉你蔬菜的秘密。从如何选择新鲜蔬菜，买回家后保存的诀窍、烹调时能获得营养力量的技巧，还有营养分析等，最实用也最易懂的知识都在本书。
 

监修者简介

吉田企世子 (よしだきよこ)

　　日本女子大学研究所毕业后，取得农学博士(东京大学)。2005年，于女子营养大学退休，成为该大学的名誉教授。专攻食品学、食品加工学。主要的研究领域为蔬果品质、蔬菜的营养成分以及收成后的品质变化。主要着作有《おいしく健康をつくる　あたらしい栄养学》(松田早苗共着、高桥书店)、《野菜の成分とその変动－土壌环境からのアプローチ》(学文社)以及其他着作。

 

蔬果的颜色与机能性成分－－何谓植物生化素        5
 
绿色蔬果
 
绿花椰菜······································ 14
高丽菜········································· 15
抱子甘蓝······································ 16
蕗薹············································ 17
青江菜········································· 18
广东白菜······································ 19
菠菜············································ 20
水菜············································ 21
芥菜············································ 22
寒缔菠菜······································ 23
壬生菜········································· 24
油菜花········································· 25
皇宫菜········································· 26
乌塌菜········································· 27
小松菜········································· 28
空心菜········································· 29
高芥菜········································· 30
野泽菜········································· 31
瑞士甜菜······································ 32
西洋菜········································· 33
明日叶········································· 34
芝麻菜········································· 35
荠菜············································ 36
番杏············································ 37
台湾山菊······································ 38
蜂斗菜········································· 39
山茼蒿········································· 40
日野菜········································· 41
山麻············································ 42
艾草············································ 43
芽菜············································ 44
豌豆苗········································· 45
苦苣············································ 46
莴苣············································ 47
羽衣甘蓝······································ 48
嫩叶莴苣······································ 49
萝蔓莴苣······································ 50
红叶莴苣······································ 51
结球莴苣······································ 52
嫩茎莴苣······································ 53
朝鲜蓟········································· 54
刺龙芽········································· 55
冬瓜············································ 56
丝瓜············································ 57
小黄瓜········································· 58
栉瓜············································ 59
山苦瓜········································· 60
秋葵············································ 61
青椒············································ 62
糯米椒········································· 63
芦笋············································ 64
芦荟············································ 65
葱··············································· 66
浅葱············································ 67
分葱············································ 68
茖葱············································ 69
韭葱············································ 70
叶葱············································ 71
山蒜············································ 72
韭菜············································ 73
芹菜············································ 74
水芹菜········································· 75
西洋芹········································· 76
鸭儿芹········································· 77
平叶欧芹······································ 78
卷叶欧芹······································ 79
香菜············································ 80
百里香········································· 81
罗勒············································ 82
鼠尾草········································· 83
紫苏············································ 84
山椒············································ 85
山葵············································ 86
甜豆············································ 87
荷兰豆········································· 88
四季豆········································· 89
菜豆············································ 90
豌豆············································ 91
毛豆············································ 92
蚕豆············································ 93
甘豌豆········································· 94
白云豆········································· 95
紫萁············································ 96
蕨菜············································ 97
陆鹿尾菜······································ 98
莼菜············································ 99
哈密瓜········································· 100
奇异果········································· 101
酪梨············································ 102
酸橘············································ 103
酸橙············································ 104
莱姆············································ 105
橄榄············································ 106
青梅············································ 107
 
红、紫色蔬果
 
紫高丽菜······································ 110
红菊苣········································· 111
紫洋葱········································· 112
大头菜········································· 113
紫芋············································ 114
地瓜············································ 115
苏拉威西芋·································· 116
二十日萝卜·································· 117
茄子············································ 118
日本圆茄······································ 119
甜菜············································ 120
彩椒············································ 121
茗荷············································ 122
大黄············································ 123
辣椒············································ 124
红豆············································ 125
苹果············································ 126
草莓············································ 127
西瓜············································ 128
五叶木通······································ 129
无花果········································· 130
百香果········································· 131
李子············································ 132
桃子············································ 133
番茄············································ 134
小番茄········································· 135
葡萄············································ 136
西印度樱桃·································· 137
蓝莓············································ 138
覆盆子········································· 139
 
橘、黄色蔬果
 
南瓜············································ 142
玉米············································ 143
胡萝卜········································· 144
迷你胡萝卜·································· 145
银杏············································ 146
杂粮············································ 147
菊花············································ 148
夏橙············································ 149
柑橘············································ 150
金柑············································ 151
木瓜············································ 152
甜瓜············································ 153
梨子············································ 154
芒果············································ 155
柿子············································ 156
凤梨············································ 157
香蕉············································ 158
枇杷············································ 159
日本柚子······································ 160
柠檬············································ 161
 
白色蔬果
 
独活············································ 164
山独活········································· 165
菊苣············································ 166
白菜············································ 167
白花椰菜······································ 168
白萝卜········································· 169
长山药········································· 170
大和长山药·································· 171
芋艿············································ 172
雪莲果········································· 173
芜菁············································ 174
莲藕············································ 175
百合根········································· 176
越瓜············································ 177
苜蓿芽········································· 178
萝卜婴········································· 179
绿花椰菜苗·································· 180
豆芽菜········································· 181
杏鲍菇········································· 182
金针菇········································· 183
秀珍菇········································· 184
洋菇············································ 185
生姜············································ 186
大蒜············································ 187
蕗荞············································ 188
红葱头········································· 189
黄豆············································ 190
鹰嘴豆········································· 191
发芽糙米······································ 192
酸茎大头菜·································· 193
葫芦干········································· 194
干萝卜丝······································ 195
 
褐、黑色蔬果
 
菊芋············································ 198
海老芋········································· 199
牛蒡············································ 200
野生山药······································ 201
牛蒡蓟········································· 202
辣根············································ 203
马铃薯········································· 204
慈姑············································ 205
竹笋············································ 206
洋葱············································ 207
栗子············································ 208
蒟蒻芋········································· 209
香菇············································ 210
鸿喜菇········································· 211
滑菇············································ 212
舞菇············································ 213
松茸············································ 214
姬菇············································ 215
木耳············································ 216
芋茎············································ 217
山药豆········································· 218
洋扁豆········································· 219
笔头菜········································· 220
地肤子········································· 221
芝麻············································ 222
榨菜        223

评分☆☆☆☆☆

这本书的质感超出了我的预期，拿在手里很有分量，感觉是一本精心制作的读物。虽然我还没来得及深入研究，但仅凭它的封面设计和目录结构，我就觉得它是一本非常有潜力的“宝藏书”。我特别欣赏作者在书中可能采用的“循序渐进”的学习方式，从基础知识入手，逐步深入到更复杂的营养搭配和健康方案。我个人对“疾病预防”这个部分很感兴趣，总觉得现代人的生活方式总有些潜在的健康隐患，如果能通过日常饮食来规避一些风险，那将是多么明智的选择。我期待书中能提供一些具体的“蔬果防病清单”，告诉我哪些蔬果对哪些疾病有特别好的预防作用，以及具体的食用建议，比如每周需要摄入多少量，或者搭配上有什么讲究。此外，它提到的“瘦身”概念也让我眼前一亮。我一直觉得瘦身应该是建立在健康基础上的，而不是通过极端节食。这本书如果能提供一些既能帮助减肥又能保证身体营养均衡的蔬果方案，那真是太完美了。这本书的排版我也很满意，文字清晰，图文并茂，不会让人感到枯燥乏味，我相信在阅读过程中会很有乐趣。总而言之，这本书给我一种“专业又亲民”的感觉，它没有故作高深，而是用最接地气的方式，将最前沿的健康理念传递给读者，让我对即将展开的阅读之旅充满了期待。

评分☆☆☆☆☆

哇，终于收到这本心心念念的书了！拿到手的第一感觉就是包装很用心，书的封面色彩饱和度很高，立刻就吸引住了我的眼球。虽然我还没来得及深入阅读，但光是看目录就觉得内容非常丰富，涵盖了从基础的蔬果分类，到它们各自的独特营养成分，再到如何科学搭配以达到瘦身、抗老和预防疾病的奇妙效果。我尤其对书中提到的“色彩疗法”概念感到好奇，想象着每天吃下不同颜色的蔬果，就像给身体注入了不同能量的“魔法”，听起来就充满了吸引力。我平时也挺关注健康饮食的，但总觉得零散，这本书的出现，就像给我指明了一个清晰的方向，让我知道如何更有针对性地去选择和搭配，而不是盲目地吃。我迫不及待地想了解书中关于“蔬果能量图谱”的详细介绍，看看不同颜色的蔬果到底藏着怎样的“威力”，以及那些传说中能加速新陈代谢、延缓衰老的“明星蔬果”究竟是哪些。这本书的排版设计我也很喜欢，字体大小适中，间距舒适，看起来一点也不会觉得吃力，而且穿插的插图和图表也很多，让复杂的营养知识变得生动易懂，这一点对我这种非专业人士来说简直是福音。感觉这本书不仅是本食谱，更像是一本生活指南，教会我们如何通过最自然、最美味的方式来提升生活品质，真期待它能带给我的改变！

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说实话，我一开始是被这本书的标题吸引的，觉得“营养威力”这个词太有力量了！我一直想找到一种不那么痛苦又能瘦身的方法，而且现在年纪渐长，对抗衰老和预防一些慢性病也成了我关注的焦点。这本书简直就是为我量身定做的！虽然我才翻了几页，但已经感受到作者在内容编排上的用心。它不像一些枯燥的营养学专著，而是用一种非常贴近生活、充满趣味的方式来解读蔬果的奥秘。我特别喜欢它对不同蔬果营养价值的解读，不是简单罗列数字，而是用生动的语言描述它们“在身体里做什么”，比如哪些蔬果是“排毒小能手”，哪些是“肌肤的天然面膜”，听起来就觉得很神奇。而且，它还不仅仅停留在理论层面，我看到了后面有很多关于“蔬果搭配秘籍”的内容，还有很多一看就很好吃的食谱，这对我这种厨房小白来说太友好了！我一直以为健康饮食就意味着寡淡无味，但这本书似乎在颠覆我的认知，它告诉我，美味和健康可以并行不悖。我尤其期待书中关于“抗氧化黄金组合”的介绍，希望能找到一些简单易行的方法，让我每天都能轻松get到“吃出年轻态”的秘诀。这本书绝对是我最近购买的众多书籍中最有价值的一本，它给了我希望，让我相信通过简单的日常饮食，就能拥有更健康、更年轻的身体，这种感觉真的太棒了！

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老实说，我一直是个对“吃”这件事比较随性的人，但最近身体总感觉有点不对劲，也许是时候认真审视一下我的饮食习惯了。当我看到这本书的标题时，瞬间就觉得它可能是我需要的“救星”。“色彩X蔬果”这个概念很有意思，我从来没有想过蔬果的颜色竟然蕴含着如此大的能量。这本书看起来不是那种市面上泛滥的、只讲减肥或只讲美容的书，它似乎是一个更全面的健康解决方案。我特别期待书中关于“蔬果的能量平衡”的论述，是不是就像五行一样，不同的颜色代表着不同的能量属性，而我们需要通过合理的搭配来达到身体的和谐？这听起来太玄妙了，又太吸引人了！我还注意到目录里提到了“抗老”，这一点尤其触动我。谁不想留住年轻的容颜和充沛的精力呢？我希望能从书中学习到一些实用的方法，比如哪些蔬果能有效对抗自由基，哪些能促进胶原蛋白生成，让我能从内而外地焕发活力。而且，这本书的语言风格似乎也很轻松愉快，不像一些科学读物那样冷冰冰，而是充满了生活气息，这让我很愿意花时间去阅读和理解。我已经迫不及待地想知道，书中提到的那些“威力无穷”的蔬果搭配，到底有多么神奇，又有多么美味！

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这本书的封面设计真的太抓人了！那种鲜艳而富有生命力的色彩，一下子就点燃了我对健康生活的热情。我平常虽然也吃蔬菜水果，但总觉得只是“例行公事”，并没有真正理解它们在我身体里扮演着怎样的重要角色。这本书的出现，就像为我打开了一个全新的视角。我尤其对它所强调的“营养威力”感到好奇，总觉得蔬果不仅仅是提供维生素和纤维，背后一定隐藏着更深层次的健康秘密。我期待书中能详细解读“色彩”与“营养”之间的奥秘，比如为什么红色的蔬果能保护心脏，绿色的蔬果能净化血液，黄色的蔬果能增强免疫力等等。这些具体的解读，能让我更有目的地去选择和搭配，而不是随心所欲。而且，它提到的“瘦身”、“抗老”、“预防疾病”这三个点，简直是我当前人生阶段最关心的三个问题！我迫切地想知道，这本书是否真的能提供一套行之有效的蔬果食疗方案，帮助我健康瘦身，延缓衰老，并远离一些可怕的疾病。这本书的篇幅看起来也很充实，我想其中一定包含了很多值得深入学习的内容，而不仅仅是浅尝辄止的介绍。我已经准备好，要跟随这本书的指引，开启一场关于“蔬果营养威力”的探索之旅了！