色彩X蔬果の營養威力：瘦身！抗老！預防疾病！ pdf epub mobi txt 電子書 下載 2025

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圖書標籤:

• 色彩營養
• 蔬果瘦身
• 抗氧化
• 健康飲食
• 疾病預防
• 營養學
• 輕食
• 養生
• 蔬果食譜
• 健康生活

　　延長健康壽命！
　　收錄共202種蔬果的
　　醣質量、保存訣竅以及常備菜的技巧

　　總是感覺現在不如以往那麼有精神，身體常常有些小毛病，皮膚也覺得愈來愈粗糙瞭......

　　是不是因為沒有正確飲食呢？每一天都有吃飯，碳水化閤物和油脂、蛋白質都不餘匱乏，維生素和礦物質的重要來源-蔬菜、水果，卻吃很少？

　　蔬果的顔色和植物生化素息息相關，在營養方麵也有不容忽視的重要性。

　　蔬果的「顔色」都藏著智慧！日本女子營養大學名譽教授告訴你蔬菜的秘密。從如何選擇新鮮蔬菜，買迴傢後保存的訣竅、烹調時能獲得營養力量的技巧，還有營養分析等，最實用也最易懂的知識都在本書。
 

綠色奇跡：餐桌上的健康革命與生活煥新 一本關於如何將日常食材轉化為強大健康助力的實用指南 我們深知，健康並非遙不可及的科學理論，而是由我們每天選擇的食物編織而成。本書《綠色奇跡：餐桌上的健康革命與生活煥新》並非一本關於特定食物營養的百科全書，而是一本聚焦於“如何將傳統烹飪智慧與現代營養科學相結閤，全麵優化生活質量”的實戰手冊。我們旨在揭示那些被我們忽視的餐桌細節，並將其轉化為驅動身體潛能、抵禦衰老侵蝕的內在動力。 本書的核心，在於構建一個可持續、美味且高效的“健康生活係統”。它不關注極端的節食法或晦澀難懂的生化數據，而是深入探討如何在繁忙的生活節奏中，輕鬆整閤那些真正有效的飲食策略，從而實現體能的提升、精神狀態的穩定，以及對慢性疾病的有效預防。 第一部分：重塑飲食觀——從“吃飽”到“吃對”的思維飛躍 許多人在追求健康時，往往陷入“限製”的思維怪圈。本書開篇即緻力於打破這一誤區。我們認為，真正的健康飲食，是建立在“豐盛”和“平衡”之上的。 1. 重新認識“基礎”： 我們將詳細剖析宏量營養素（碳水化閤物、蛋白質、脂肪）在現代生活中的角色定位。重點討論如何區分“填充物”與“燃料”，引導讀者理解復雜碳水化閤物的穩定能量釋放機製，以及優質脂肪（如必需脂肪酸）如何成為細胞膜健康與激素平衡的關鍵。這不是教科書式的定義，而是基於日常烹飪和三餐搭配的實際應用指南。 2. 腸道：第二大腦的秘密通道： 現代研究錶明，腸道健康是免疫力、情緒穩定乃至認知功能的基礎。本章深入淺齣地介紹瞭益生菌與益生元的協同作用。我們不推銷昂貴的補充劑，而是提供瞭一係列傢庭自製發酵食品的簡易方案——從基礎酸菜的製作，到酸奶菌群的培育與維護。探討如何通過縴維素的攝入策略，溫和地重塑腸道菌群生態，從而改善消化效率和營養吸收率。 3. 食材的“活性”與“能量”： 烹飪方式對食物營養素的影響至關重要。本書會詳細比較不同加熱方式（快炒、慢燉、烘烤、低溫慢煮）對維生素、礦物質及抗氧化劑的保留率。我們提供瞭一係列“營養保鮮”的烹飪技巧，例如，如何通過酸性介質（如檸檬汁、醋）提高某些礦物質的生物利用率，以及如何通過搭配促進脂溶性維生素吸收的最佳油脂。 第二部分：能量管理係統——激活身體的自然修復機製 健康的基石在於身體的自我調節能力。本部分聚焦於如何通過飲食，調控人體的兩大核心係統：血糖穩定與炎癥反應。 1. 血糖的“平穩駕駛”藝術： 血糖的劇烈波動是疲勞、情緒波動和長期代謝損傷的元凶。我們構建瞭一套“餐盤結構模型”，指導讀者如何設計每一餐，確保蛋白質、健康脂肪和膳食縴維的比例，以達到持續穩定的能量供應。內容涵蓋瞭識彆隱形糖分、理解升糖指數（GI）與升糖負荷（GL）的實際意義，以及如何在聚餐或外齣就餐時做齣最優選擇。 2. 悄無聲息的“慢性炎癥”對抗： 炎癥是許多退行性疾病的共同起點。本書詳盡介紹瞭如何通過日常飲食，係統性地降低身體的炎癥負荷。這包括深入研究如薑黃素、Omega-3脂肪酸、多酚類化閤物等天然抗炎明星的食物來源及其最佳食用方式。更重要的是，我們提供瞭“炎癥觸發食物清單”的識彆方法，幫助讀者建立對身體敏感食物的個人化數據庫。 3. 深度睡眠與恢復飲食： 修復工作主要在睡眠中進行。本章探討瞭鎂、色氨酸、褪黑素前體等關鍵營養素如何影響睡眠質量。我們設計瞭“睡前三小時的餐單策略”，指導讀者避免影響入睡的刺激性食物，轉而選擇能夠促進神經放鬆、支持深度修復的輕型晚餐。 第三部分：生活場景下的健康實踐與可持續性 健康不是一時的衝刺，而是持續的馬拉鬆。本書的第三部分著眼於如何將理論轉化為日常生活中的具體行動，確保健康習慣能夠融入忙碌的軌跡。 1. 廚房的效率革命： 許多人放棄健康飲食是因為覺得準備工作太耗時。我們引入瞭“批量烹飪與食材預處理”的高效係統。分享如何在一個周末完成下周所需基礎食材的準備工作，例如，快速醃製肉類、烹煮全榖物、製作濃縮高湯。這部分內容注重實用工具（如高壓鍋、食物處理器）的最佳利用技巧。 2. 情緒化進食的覺察與重塑： 飲食行為往往與情緒緊密相連。本書提供瞭一套“正念飲食”的練習工具，旨在幫助讀者區分生理飢餓與心理渴望。這不是一種評判，而是一種觀察和理解，引導讀者在麵對壓力或無聊時，找到非食物的應對機製。 3. 邁嚮零浪費的循環廚房： 健康飲食與環境責任緊密相關。我們展示瞭如何最大限度地利用食材的每一部分——從蔬菜的根莖葉到骨頭的熬製。這不僅減少瞭食物浪費，更通過利用過去常被丟棄的部分（如西蘭花莖、香草根部），提升瞭營養攝入的密度和風味層次。 結語：構建你個人的“健康藍圖” 《綠色奇跡》的最終目標是賦權於讀者，使其不再依賴外部的“神奇藥丸”或“流行秘籍”。我們提供的是一套靈活、可定製的框架，幫助每一位讀者根據自身的生理需求、生活習慣和味蕾偏好，繪製齣獨一無二的、充滿活力的健康藍圖。這是一場關於如何用最自然的方式，激發身體深層潛能的生活實驗。

監修者簡介

吉田企世子 (よしだきよこ)

　　日本女子大學研究所畢業後，取得農學博士(東京大學)。2005年，於女子營養大學退休，成為該大學的名譽教授。專攻食品學、食品加工學。主要的研究領域為蔬果品質、蔬菜的營養成分以及收成後的品質變化。主要著作有《おいしく健康をつくる　あたらしい栄養學》(鬆田早苗共著、高橋書店)、《野菜の成分とその変動－土壌環境からのアプローチ》(學文社)以及其他著作。

 

蔬果的顔色與機能性成分－－何謂植物生化素        5
 
綠色蔬果
 
綠花椰菜······································ 14
高麗菜········································· 15
抱子甘藍······································ 16
蕗薹············································ 17
青江菜········································· 18
廣東白菜······································ 19
菠菜············································ 20
水菜············································ 21
芥菜············································ 22
寒締菠菜······································ 23
壬生菜········································· 24
油菜花········································· 25
皇宮菜········································· 26
烏塌菜········································· 27
小鬆菜········································· 28
空心菜········································· 29
高芥菜········································· 30
野澤菜········································· 31
瑞士甜菜······································ 32
西洋菜········································· 33
明日葉········································· 34
芝麻菜········································· 35
薺菜············································ 36
番杏············································ 37
颱灣山菊······································ 38
蜂鬥菜········································· 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
萵苣············································ 47
羽衣甘藍······································ 48
嫩葉萵苣······································ 49
蘿蔓萵苣······································ 50
紅葉萵苣······································ 51
結球萵苣······································ 52
嫩莖萵苣······································ 53
朝鮮薊········································· 54
刺龍芽········································· 55
鼕瓜············································ 56
絲瓜············································ 57
小黃瓜········································· 58
櫛瓜············································ 59
山苦瓜········································· 60
鞦葵············································ 61
青椒············································ 62
糯米椒········································· 63
蘆筍············································ 64
蘆薈············································ 65
蔥··············································· 66
淺蔥············································ 67
分蔥············································ 68
茖蔥············································ 69
韭蔥············································ 70
葉蔥············································ 71
山蒜············································ 72
韭菜············································ 73
芹菜············································ 74
水芹菜········································· 75
西洋芹········································· 76
鴨兒芹········································· 77
平葉歐芹······································ 78
捲葉歐芹······································ 79
香菜············································ 80
百裏香········································· 81
羅勒············································ 82
鼠尾草········································· 83
紫蘇············································ 84
山椒············································ 85
山葵············································ 86
甜豆············································ 87
荷蘭豆········································· 88
四季豆········································· 89
菜豆············································ 90
豌豆············································ 91
毛豆············································ 92
蠶豆············································ 93
甘豌豆········································· 94
白雲豆········································· 95
紫萁············································ 96
蕨菜············································ 97
陸鹿尾菜······································ 98
蒓菜············································ 99
哈密瓜········································· 100
奇異果········································· 101
酪梨············································ 102
酸橘············································ 103
酸橙············································ 104
萊姆············································ 105
橄欖············································ 106
青梅············································ 107
 
紅、紫色蔬果
 
紫高麗菜······································ 110
紅菊苣········································· 111
紫洋蔥········································· 112
大頭菜········································· 113
紫芋············································ 114
地瓜············································ 115
蘇拉威西芋·································· 116
二十日蘿蔔·································· 117
茄子············································ 118
日本圓茄······································ 119
甜菜············································ 120
彩椒············································ 121
茗荷············································ 122
大黃············································ 123
辣椒············································ 124
紅豆············································ 125
蘋果············································ 126
草莓············································ 127
西瓜············································ 128
五葉木通······································ 129
無花果········································· 130
百香果········································· 131
李子············································ 132
桃子············································ 133
番茄············································ 134
小番茄········································· 135
葡萄············································ 136
西印度櫻桃·································· 137
藍莓············································ 138
覆盆子········································· 139
 
橘、黃色蔬果
 
南瓜············································ 142
玉米············································ 143
鬍蘿蔔········································· 144
迷你鬍蘿蔔·································· 145
銀杏············································ 146
雜糧············································ 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
鳳梨············································ 157
香蕉············································ 158
枇杷············································ 159
日本柚子······································ 160
檸檬············································ 161
 
白色蔬果
 
獨活············································ 164
山獨活········································· 165
菊苣············································ 166
白菜············································ 167
白花椰菜······································ 168
白蘿蔔········································· 169
長山藥········································· 170
大和長山藥·································· 171
芋艿············································ 172
雪蓮果········································· 173
蕪菁············································ 174
蓮藕············································ 175
百閤根········································· 176
越瓜············································ 177
苜蓿芽········································· 178
蘿蔔嬰········································· 179
綠花椰菜苗·································· 180
豆芽菜········································· 181
杏鮑菇········································· 182
金針菇········································· 183
秀珍菇········································· 184
洋菇············································ 185
生薑············································ 186
大蒜············································ 187
蕗蕎············································ 188
紅蔥頭········································· 189
黃豆············································ 190
鷹嘴豆········································· 191
發芽糙米······································ 192
酸莖大頭菜·································· 193
葫蘆乾········································· 194
乾蘿蔔絲······································ 195
 
褐、黑色蔬果
 
菊芋············································ 198
海老芋········································· 199
牛蒡············································ 200
野生山藥······································ 201
牛蒡薊········································· 202
辣根············································ 203
馬鈴薯········································· 204
慈姑············································ 205
竹筍············································ 206
洋蔥············································ 207
栗子············································ 208
蒟蒻芋········································· 209
香菇············································ 210
鴻喜菇········································· 211
滑菇············································ 212
舞菇············································ 213
鬆茸············································ 214
姬菇············································ 215
木耳············································ 216
芋莖············································ 217
山藥豆········································· 218
洋扁豆········································· 219
筆頭菜········································· 220
地膚子········································· 221
芝麻············································ 222
榨菜        223

评分☆☆☆☆☆

這本書的質感超齣瞭我的預期，拿在手裏很有分量，感覺是一本精心製作的讀物。雖然我還沒來得及深入研究，但僅憑它的封麵設計和目錄結構，我就覺得它是一本非常有潛力的“寶藏書”。我特彆欣賞作者在書中可能采用的“循序漸進”的學習方式，從基礎知識入手，逐步深入到更復雜的營養搭配和健康方案。我個人對“疾病預防”這個部分很感興趣，總覺得現代人的生活方式總有些潛在的健康隱患，如果能通過日常飲食來規避一些風險，那將是多麼明智的選擇。我期待書中能提供一些具體的“蔬果防病清單”，告訴我哪些蔬果對哪些疾病有特彆好的預防作用，以及具體的食用建議，比如每周需要攝入多少量，或者搭配上有什麼講究。此外，它提到的“瘦身”概念也讓我眼前一亮。我一直覺得瘦身應該是建立在健康基礎上的，而不是通過極端節食。這本書如果能提供一些既能幫助減肥又能保證身體營養均衡的蔬果方案，那真是太完美瞭。這本書的排版我也很滿意，文字清晰，圖文並茂，不會讓人感到枯燥乏味，我相信在閱讀過程中會很有樂趣。總而言之，這本書給我一種“專業又親民”的感覺，它沒有故作高深，而是用最接地氣的方式，將最前沿的健康理念傳遞給讀者，讓我對即將展開的閱讀之旅充滿瞭期待。

评分☆☆☆☆☆

這本書的封麵設計真的太抓人瞭！那種鮮艷而富有生命力的色彩，一下子就點燃瞭我對健康生活的熱情。我平常雖然也吃蔬菜水果，但總覺得隻是“例行公事”，並沒有真正理解它們在我身體裏扮演著怎樣的重要角色。這本書的齣現，就像為我打開瞭一個全新的視角。我尤其對它所強調的“營養威力”感到好奇，總覺得蔬果不僅僅是提供維生素和縴維，背後一定隱藏著更深層次的健康秘密。我期待書中能詳細解讀“色彩”與“營養”之間的奧秘，比如為什麼紅色的蔬果能保護心髒，綠色的蔬果能淨化血液，黃色的蔬果能增強免疫力等等。這些具體的解讀，能讓我更有目的地去選擇和搭配，而不是隨心所欲。而且，它提到的“瘦身”、“抗老”、“預防疾病”這三個點，簡直是我當前人生階段最關心的三個問題！我迫切地想知道，這本書是否真的能提供一套行之有效的蔬果食療方案，幫助我健康瘦身，延緩衰老，並遠離一些可怕的疾病。這本書的篇幅看起來也很充實，我想其中一定包含瞭很多值得深入學習的內容，而不僅僅是淺嘗輒止的介紹。我已經準備好，要跟隨這本書的指引，開啓一場關於“蔬果營養威力”的探索之旅瞭！

评分☆☆☆☆☆

說實話，我一開始是被這本書的標題吸引的，覺得“營養威力”這個詞太有力量瞭！我一直想找到一種不那麼痛苦又能瘦身的方法，而且現在年紀漸長，對抗衰老和預防一些慢性病也成瞭我關注的焦點。這本書簡直就是為我量身定做的！雖然我纔翻瞭幾頁，但已經感受到作者在內容編排上的用心。它不像一些枯燥的營養學專著，而是用一種非常貼近生活、充滿趣味的方式來解讀蔬果的奧秘。我特彆喜歡它對不同蔬果營養價值的解讀，不是簡單羅列數字，而是用生動的語言描述它們“在身體裏做什麼”，比如哪些蔬果是“排毒小能手”，哪些是“肌膚的天然麵膜”，聽起來就覺得很神奇。而且，它還不僅僅停留在理論層麵，我看到瞭後麵有很多關於“蔬果搭配秘籍”的內容，還有很多一看就很好吃的食譜，這對我這種廚房小白來說太友好瞭！我一直以為健康飲食就意味著寡淡無味，但這本書似乎在顛覆我的認知，它告訴我，美味和健康可以並行不悖。我尤其期待書中關於“抗氧化黃金組閤”的介紹，希望能找到一些簡單易行的方法，讓我每天都能輕鬆get到“吃齣年輕態”的秘訣。這本書絕對是我最近購買的眾多書籍中最有價值的一本，它給瞭我希望，讓我相信通過簡單的日常飲食，就能擁有更健康、更年輕的身體，這種感覺真的太棒瞭！

评分☆☆☆☆☆

老實說，我一直是個對“吃”這件事比較隨性的人，但最近身體總感覺有點不對勁，也許是時候認真審視一下我的飲食習慣瞭。當我看到這本書的標題時，瞬間就覺得它可能是我需要的“救星”。“色彩X蔬果”這個概念很有意思，我從來沒有想過蔬果的顔色竟然蘊含著如此大的能量。這本書看起來不是那種市麵上泛濫的、隻講減肥或隻講美容的書，它似乎是一個更全麵的健康解決方案。我特彆期待書中關於“蔬果的能量平衡”的論述，是不是就像五行一樣，不同的顔色代錶著不同的能量屬性，而我們需要通過閤理的搭配來達到身體的和諧？這聽起來太玄妙瞭，又太吸引人瞭！我還注意到目錄裏提到瞭“抗老”，這一點尤其觸動我。誰不想留住年輕的容顔和充沛的精力呢？我希望能從書中學習到一些實用的方法，比如哪些蔬果能有效對抗自由基，哪些能促進膠原蛋白生成，讓我能從內而外地煥發活力。而且，這本書的語言風格似乎也很輕鬆愉快，不像一些科學讀物那樣冷冰冰，而是充滿瞭生活氣息，這讓我很願意花時間去閱讀和理解。我已經迫不及待地想知道，書中提到的那些“威力無窮”的蔬果搭配，到底有多麼神奇，又有多麼美味！

评分☆☆☆☆☆

哇，終於收到這本心心念念的書瞭！拿到手的第一感覺就是包裝很用心，書的封麵色彩飽和度很高，立刻就吸引住瞭我的眼球。雖然我還沒來得及深入閱讀，但光是看目錄就覺得內容非常豐富，涵蓋瞭從基礎的蔬果分類，到它們各自的獨特營養成分，再到如何科學搭配以達到瘦身、抗老和預防疾病的奇妙效果。我尤其對書中提到的“色彩療法”概念感到好奇，想象著每天吃下不同顔色的蔬果，就像給身體注入瞭不同能量的“魔法”，聽起來就充滿瞭吸引力。我平時也挺關注健康飲食的，但總覺得零散，這本書的齣現，就像給我指明瞭一個清晰的方嚮，讓我知道如何更有針對性地去選擇和搭配，而不是盲目地吃。我迫不及待地想瞭解書中關於“蔬果能量圖譜”的詳細介紹，看看不同顔色的蔬果到底藏著怎樣的“威力”，以及那些傳說中能加速新陳代謝、延緩衰老的“明星蔬果”究竟是哪些。這本書的排版設計我也很喜歡，字體大小適中，間距舒適，看起來一點也不會覺得吃力，而且穿插的插圖和圖錶也很多，讓復雜的營養知識變得生動易懂，這一點對我這種非專業人士來說簡直是福音。感覺這本書不僅是本食譜，更像是一本生活指南，教會我們如何通過最自然、最美味的方式來提升生活品質，真期待它能帶給我的改變！