Kale
羽衣甘蓝
Kale is light in calories — one cup of raw kale only has about 33 calories — but it contains close to three grams of protein and 2.5 grams of fiber per serving.
羽衣甘蓝卡路里不高——一杯（切碎的）生羽衣甘蓝只有大约33卡路里——但每份里面含有近3克蛋白质和2.5克纤维.
It's one of the relatively few foods that contains an omega-three fatty acid, a nutrient that most people rely on fish to get. Like other kinds of lettuce, kale is also high in vitamins and folate.
含有Omega-3脂肪酸的食物很少,羽衣甘蓝是其中之一,绝大多数人摄取这种营养物质得靠吃鱼肉.跟其他种类的莴苣一样,羽衣甘蓝也富含维生素和叶酸.
Blueberries
蓝莓
Blueberries' claim to fame is their antioxidant content. The fruit has more antioxidants than any other fruit. And for all the fiber a cup of blueberries packs — 14% of your recommended daily value — it only has around 85 calories.
蓝莓以抗氧化物著称,其所含的抗氧化物是水果中最多的.一杯蓝莓果酱,能补充你一天所需纤维的14%,而它的热量大约为85卡路里.
Cucumbers
黄瓜
Most of a cucumber's nutritional value is in its skin and seeds.
黄瓜的营养价值绝大多数是在表皮和种子里.
A fruit that is mostly made up of water, cucumbers only contain 16 calories per serving. The seeds and skin contain most of the fruit's nutritional value, so you're best off not peeling your cucumbers.
黄瓜的成分几乎都是水,每份食用参量只有16卡路里.黄瓜皮和种子贮存了黄瓜绝大多数的营养价值,所以吃黄瓜最好还是不要削皮.
The peel and seeds provide both fiber and a form of vitamin A known as beta-carotene, which is known to be good for your eyes.
黄瓜皮和种子既有纤维,也有可转化成维生素A的β-胡萝卜素,维生素A对眼睛好.
Tomatoes
西红柿
Tomatoes are best known for the fact that they contain lycopene, a carotenoid, which helps fight against chronic diseases and also gives the fruit its red color. Besides lycopene, tomatoes are high in vitamins A, C, and B2, as well as folate, chromium, potassium, and fiber.
西红柿以富含番茄红素著称.番茄红素是一种类胡萝卜素,能帮助抵抗慢性疾病.正是因为有番茄红素,西红柿才是红色的.除了番茄红素,西红柿还富含维生素A、C和B2,以及叶酸、铬元素、钾元素、以及纤维.
And for all the nutrients it boasts, one medium-sized tomato only has around 25 calories.
除了富含营养,一颗中等大小的西红柿大约只有25卡路里.
