{"id":7388,"date":"2025-04-20T14:00:00","date_gmt":"2025-04-20T14:00:00","guid":{"rendered":"https:\/\/wingwo.com.hk\/?p=7388"},"modified":"2026-04-16T17:35:34","modified_gmt":"2026-04-16T09:35:34","slug":"top-nutritious-vegetables-ranking","status":"publish","type":"post","link":"https:\/\/wingwo.com.hk\/en\/top-nutritious-vegetables-ranking\/","title":{"rendered":"10\u7a2e\u9ad8\u71df\u990a\u852c\u83dc\u6392\u884c\u699c\uff1a\u5065\u5eb7\u98f2\u98df\u5fc5\u5099\uff01"},"content":{"rendered":"<p>\u6839\u64da\u71df\u990a\u5b78\u7814\u7a76\uff0c\u83e0\u83dc\u3001\u7fbd\u8863\u7518\u85cd\u3001\u897f\u862d\u82b1\u3001\u7d05\u751c\u6912\u548c\u756a\u8304\u662f\u71df\u990a\u5bc6\u5ea6\u6700\u9ad8\u7684\u4e94\u7a2e\u852c\u83dc\uff0c\u6bcf100\u514b\u5373\u53ef\u63d0\u4f9b\u5927\u91cf\u7dad\u751f\u7d20\u3001\u7926\u7269\u8cea\u53ca\u6297\u6c27\u5316\u7269\u3002\u4e16\u754c\u885b\u751f\u7d44\u7e54\u5efa\u8b70\u6210\u4eba\u6bcf\u65e5\u651d\u53d6\u81f3\u5c11400\u514b\u852c\u679c\uff0c\u800c\u9078\u64c7\u9ad8\u71df\u990a\u5bc6\u5ea6\u7684\u852c\u83dc\uff0c\u80fd\u66f4\u6709\u6548\u5730\u6eff\u8db3\u6bcf\u65e5\u6240\u9700\u71df\u990a\u3002\u4ee5\u4e0b\u7531\u5e78\u798f\u8fb2\u592b\u70ba\u60a8\u6574\u740610\u7a2e\u71df\u990a\u50f9\u503c\u6700\u9ad8\u7684\u852c\u83dc\u6392\u884c\u699c\uff0c\u9644\u4e0a\u5177\u9ad4\u71df\u990a\u6578\u64da\uff0c\u52a9\u60a8\u5728\u65e5\u5e38\u98f2\u98df\u4e2d\u4f5c\u51fa\u66f4\u660e\u667a\u7684\u9078\u64c7\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%82%BA%E4%BB%80%E9%BA%BC%E8%A6%81%E7%89%B9%E5%88%A5%E9%81%B8%E6%93%87%E9%AB%98%E7%87%9F%E9%A4%8A%E8%94%AC%E8%8F%9C%EF%BC%9F\"><\/span>\u70ba\u4ec0\u9ebc\u8981\u7279\u5225\u9078\u64c7\u9ad8\u71df\u990a\u852c\u83dc\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" data-dominant-color=\"dbcab4\" data-has-transparency=\"true\" style=\"--dominant-color: #dbcab4;\" decoding=\"async\" width=\"976\" height=\"648\" src=\"https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-7.png\" alt=\"\" class=\"has-transparency wp-image-7390\" srcset=\"https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-7.png 976w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-7-300x199.png 300w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-7-768x510.png 768w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-7-843x560.png 843w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-7-600x398.png 600w\" sizes=\"(max-width: 976px) 100vw, 976px\" \/><\/figure>\n<p>\u852c\u83dc\u662f\u7dad\u751f\u7d20\u3001\u7926\u7269\u8cea\u3001\u81b3\u98df\u7e96\u7dad\u548c\u6297\u6c27\u5316\u5291\u7684\u91cd\u8981\u4f86\u6e90\u3002\u6839\u64da\u300a\u523a\u91dd\u300b\uff08The Lancet\uff092019\u5e74\u5168\u7403\u98f2\u98df\u7814\u7a76\uff0c\u852c\u679c\u651d\u53d6\u4e0d\u8db3\u662f\u5168\u7403\u5341\u5927\u6b7b\u4ea1\u98a8\u96aa\u56e0\u7d20\u4e4b\u4e00\u3002\u9078\u64c7\u71df\u990a\u5bc6\u5ea6\u9ad8\u7684\u852c\u83dc\uff0c\u80fd\u5e36\u4f86\u4ee5\u4e0b\u5065\u5eb7\u76ca\u8655\uff1a<\/p>\n<ul>\n<li><strong>\u589e\u5f37\u514d\u75ab\u529b<\/strong>\uff1a\u7dad\u751f\u7d20C\u548c\u92c5\u6709\u52a9\u767d\u8840\u7403\u6b63\u5e38\u904b\u4f5c<\/li>\n<li><strong>\u4fc3\u9032\u8178\u9053\u5065\u5eb7<\/strong>\uff1a\u81b3\u98df\u7e96\u7dad\u53ef\u6539\u5584\u8178\u9053\u83cc\u7fa4\u5e73\u8861<\/li>\n<li><strong>\u964d\u4f4e\u6162\u6027\u75c5\u98a8\u96aa<\/strong>\uff1a\u6297\u6c27\u5316\u7269\u80fd\u6e1b\u5c11\u7d30\u80de\u6c27\u5316\u640d\u50b7<\/li>\n<li><strong>\u7dad\u6301\u76ae\u819a\u5e74\u8f15<\/strong>\uff1a\u7dad\u751f\u7d20A\u548cE\u6709\u52a9\u76ae\u819a\u4fee\u5fa9\u8207\u4fdd\u6fd5<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"10%E7%A8%AE%E9%AB%98%E7%87%9F%E9%A4%8A%E8%94%AC%E8%8F%9C%E6%8E%92%E8%A1%8C%E6%A6%9C%EF%BC%88%E9%99%84%E7%87%9F%E9%A4%8A%E6%95%B8%E6%93%9A%EF%BC%89\"><\/span>10\u7a2e\u9ad8\u71df\u990a\u852c\u83dc\u6392\u884c\u699c\uff08\u9644\u71df\u990a\u6578\u64da\uff09<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<table>\n<thead>\n<tr>\n<th>\u6392\u540d<\/th>\n<th>\u852c\u83dc<\/th>\n<th>\u6bcf100\u514b\u71b1\u91cf<\/th>\n<th>\u4e3b\u8981\u71df\u990a\u7d20<\/th>\n<th>ANDI\u71df\u990a\u5bc6\u5ea6\u8a55\u5206<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>1<\/td>\n<td>\u7fbd\u8863\u7518\u85cd<\/td>\n<td>49\u5927\u5361<\/td>\n<td>\u7dad\u751f\u7d20K 681\u03bcg\u3001\u7dad\u751f\u7d20C 120mg<\/td>\n<td>1000<\/td>\n<\/tr>\n<tr>\n<td>2<\/td>\n<td>\u83e0\u83dc<\/td>\n<td>23\u5927\u5361<\/td>\n<td>\u9435 2.7mg\u3001\u8449\u9178 194\u03bcg<\/td>\n<td>707<\/td>\n<\/tr>\n<tr>\n<td>3<\/td>\n<td>\u897f\u862d\u82b1<\/td>\n<td>34\u5927\u5361<\/td>\n<td>\u7dad\u751f\u7d20C 89mg\u3001\u863f\u8514\u786b\u7d20<\/td>\n<td>340<\/td>\n<\/tr>\n<tr>\n<td>4<\/td>\n<td>\u7d05\u751c\u6912<\/td>\n<td>31\u5927\u5361<\/td>\n<td>\u7dad\u751f\u7d20C 128mg\u3001\u8304\u7d05\u7d20<\/td>\n<td>265<\/td>\n<\/tr>\n<tr>\n<td>5<\/td>\n<td>\u756a\u8304<\/td>\n<td>18\u5927\u5361<\/td>\n<td>\u8304\u7d05\u7d20 2.6mg\u3001\u9240 237mg<\/td>\n<td>186<\/td>\n<\/tr>\n<tr>\n<td>6<\/td>\n<td>\u80e1\u863f\u8514<\/td>\n<td>41\u5927\u5361<\/td>\n<td>\u03b2-\u80e1\u863f\u8514\u7d20 8285\u03bcg<\/td>\n<td>458<\/td>\n<\/tr>\n<tr>\n<td>7<\/td>\n<td>\u8606\u7b4d<\/td>\n<td>20\u5927\u5361<\/td>\n<td>\u8449\u9178 52\u03bcg\u3001\u7dad\u751f\u7d20E 1.1mg<\/td>\n<td>205<\/td>\n<\/tr>\n<tr>\n<td>8<\/td>\n<td>\u5730\u74dc\u8449<\/td>\n<td>42\u5927\u5361<\/td>\n<td>\u9223 105mg\u3001\u9435 2.5mg<\/td>\n<td>\u2014<\/td>\n<\/tr>\n<tr>\n<td>9<\/td>\n<td>\u5927\u849c<\/td>\n<td>149\u5927\u5361<\/td>\n<td>\u5927\u849c\u7d20\u3001\u7852 14.2\u03bcg<\/td>\n<td>\u2014<\/td>\n<\/tr>\n<tr>\n<td>10<\/td>\n<td>\u5357\u74dc<\/td>\n<td>26\u5927\u5361<\/td>\n<td>\u03b2-\u80e1\u863f\u8514\u7d20 3100\u03bcg\u3001\u9240 340mg<\/td>\n<td>\u2014<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"%E7%AC%AC1%E5%90%8D%EF%BC%9A%E7%BE%BD%E8%A1%A3%E7%94%98%E8%97%8D%EF%BC%88Kale%EF%BC%89%E2%80%94_%E7%87%9F%E9%A4%8A%E5%AF%86%E5%BA%A6%E4%B9%8B%E7%8E%8B\"><\/span>\u7b2c1\u540d\uff1a\u7fbd\u8863\u7518\u85cd\uff08Kale\uff09\u2014 \u71df\u990a\u5bc6\u5ea6\u4e4b\u738b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u6839\u64da\u7f8e\u570b\u75be\u75c5\u63a7\u5236\u8207\u9810\u9632\u4e2d\u5fc3\uff08CDC\uff09\u7684\u300c\u5f37\u529b\u852c\u679c\u300d\u6392\u540d\uff0c\u7fbd\u8863\u7518\u85cd\u4f4d\u5c45\u524d\u5217\u3002\u6bcf100\u514b\u7fbd\u8863\u7518\u85cd\u542b\u7dad\u751f\u7d20C\u7d04120\u6beb\u514b\uff0c\u662f\u67f3\u6a59\u76842\u500d\uff1b\u9223\u8cea\u542b\u91cf\u9054150\u6beb\u514b\uff0c\u6bd4\u725b\u5976\u66f4\u9ad8\uff0c\u7279\u5225\u9069\u5408\u7d20\u98df\u8005\u88dc\u5145\u71df\u990a\u3002\u5176\u8c50\u5bcc\u7684\u8449\u9ec3\u7d20\u548c\u7389\u7c73\u9ec3\u8cea\u4ea6\u6709\u52a9\u4fdd\u8b77\u8996\u529b\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%AC%AC2%E5%90%8D%EF%BC%9A%E8%8F%A0%E8%8F%9C%EF%BC%88Spinach%EF%BC%89%E2%80%94_%E9%90%B5%E8%B3%AA%E8%88%87%E8%91%89%E9%85%B8%E7%9A%84%E5%84%AA%E8%B3%AA%E4%BE%86%E6%BA%90\"><\/span>\u7b2c2\u540d\uff1a\u83e0\u83dc\uff08Spinach\uff09\u2014 \u9435\u8cea\u8207\u8449\u9178\u7684\u512a\u8cea\u4f86\u6e90<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"526441\" data-has-transparency=\"true\" style=\"--dominant-color: #526441;\" decoding=\"async\" width=\"997\" height=\"664\" src=\"https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-13.png\" alt=\"\" class=\"has-transparency wp-image-7397\" srcset=\"https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-13.png 997w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-13-300x200.png 300w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-13-768x511.png 768w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-13-841x560.png 841w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-13-600x400.png 600w\" sizes=\"(max-width: 997px) 100vw, 997px\" \/><\/figure>\n<p>\u83e0\u83dc\u88ab\u8b7d\u70ba\u300c\u71df\u990a\u4e4b\u738b\u300d\uff0c\u6bcf100\u514b\u542b\u94352.7\u6beb\u514b\u3001\u8449\u9178194\u5fae\u514b\u3001\u7dad\u751f\u7d20A 469\u5fae\u514b\u53ca\u7dad\u751f\u7d20K 483\u5fae\u514b\u3002\u71df\u990a\u5b78\u7814\u7a76\u6307\u51fa\uff0c\u83e0\u83dc\u4e2d\u7684\u785d\u9178\u9e7d\u6709\u52a9\u964d\u4f4e\u8840\u58d3\uff0c\u5176\u8c50\u5bcc\u7684\u8449\u9178\u5c0d\u5b55\u5a66\u80ce\u5152\u767c\u80b2\u5c24\u70ba\u91cd\u8981\u3002\u5efa\u8b70\u642d\u914d\u542b\u7dad\u751f\u7d20C\u7684\u98df\u7269\uff08\u5982\u6ab8\u6aac\u6c41\uff09\u98df\u7528\uff0c\u53ef\u63d0\u9ad8\u9435\u8cea\u5438\u6536\u7387\u90543\u500d\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%AC%AC3%E5%90%8D%EF%BC%9A%E8%A5%BF%E8%98%AD%E8%8A%B1%EF%BC%88Broccoli%EF%BC%89%E2%80%94_%E5%A4%A9%E7%84%B6%E6%8A%97%E7%99%8C%E8%94%AC%E8%8F%9C\"><\/span>\u7b2c3\u540d\uff1a\u897f\u862d\u82b1\uff08Broccoli\uff09\u2014 \u5929\u7136\u6297\u764c\u852c\u83dc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u897f\u862d\u82b1\u542b\u6709\u7368\u7279\u7684\u863f\u8514\u786b\u7d20\uff08Sulforaphane\uff09\uff0c\u662f\u4e00\u7a2e\u5f37\u6548\u6297\u6c27\u5316\u5291\u3002\u6839\u64da\u7d04\u7ff0\u970d\u666e\u91d1\u65af\u5927\u5b78\u7814\u7a76\uff0c\u863f\u8514\u786b\u7d20\u80fd\u555f\u52d5\u4eba\u9ad4\u7684\u89e3\u6bd2\u9176\u7cfb\u7d71\uff0c\u5e6b\u52a9\u809d\u81df\u6392\u6bd2\uff0c\u4e26\u53ef\u80fd\u964d\u4f4e\u67d0\u4e9b\u764c\u75c7\u98a8\u96aa\u3002\u6bcf100\u514b\u897f\u862d\u82b1\u63d0\u4f9b89\u6beb\u514b\u7dad\u751f\u7d20C\uff0c\u4f54\u6bcf\u65e5\u5efa\u8b70\u651d\u53d6\u91cf\u768499%\u3002\u5efa\u8b70\u8f15\u5ea6\u84b8\u716e3\u81f35\u5206\u9418\uff0c\u65e2\u4fdd\u7559\u71df\u990a\u53c8\u5bb9\u6613\u6d88\u5316\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%AC%AC4%E5%90%8D%EF%BC%9A%E7%B4%85%E7%94%9C%E6%A4%92%EF%BC%88Red_Bell_Pepper%EF%BC%89%E2%80%94_%E7%B6%AD%E7%94%9F%E7%B4%A0C%E5%86%A0%E8%BB%8D\"><\/span>\u7b2c4\u540d\uff1a\u7d05\u751c\u6912\uff08Red Bell Pepper\uff09\u2014 \u7dad\u751f\u7d20C\u51a0\u8ecd<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u7d05\u751c\u6912\u7684\u7dad\u751f\u7d20C\u542b\u91cf\u9ad8\u9054\u6bcf100\u514b128\u6beb\u514b\uff0c\u662f\u6a59\u5b50\u76843\u500d\u3002\u540c\u6642\u5bcc\u542b\u8304\u7d05\u7d20\u548c\u03b2-\u80e1\u863f\u8514\u7d20\uff0c\u80fd\u589e\u5f37\u514d\u75ab\u529b\u4e26\u4fdd\u8b77\u76ae\u819a\u5065\u5eb7\u3002\u751f\u98df\u6216\u8f15\u7092\u5747\u53ef\u6700\u5927\u9650\u5ea6\u4fdd\u7559\u5176\u71df\u990a\u50f9\u503c\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%AC%AC5%E5%90%8D%EF%BC%9A%E7%95%AA%E8%8C%84%EF%BC%88Tomato%EF%BC%89%E2%80%94_%E8%8C%84%E7%B4%85%E7%B4%A0%E7%9A%84%E6%9C%80%E4%BD%B3%E4%BE%86%E6%BA%90\"><\/span>\u7b2c5\u540d\uff1a\u756a\u8304\uff08Tomato\uff09\u2014 \u8304\u7d05\u7d20\u7684\u6700\u4f73\u4f86\u6e90<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure class=\"wp-block-image size-large\"><img data-dominant-color=\"b25753\" data-has-transparency=\"true\" style=\"--dominant-color: #b25753;\" decoding=\"async\" width=\"1024\" height=\"680\" src=\"https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-11-1024x680.png\" alt=\"\" class=\"has-transparency wp-image-7395\" srcset=\"https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-11-1024x680.png 1024w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-11-300x199.png 300w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-11-768x510.png 768w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-11-844x560.png 844w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-11-600x398.png 600w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-11.png 1401w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<p>\u756a\u8304\u5bcc\u542b\u8304\u7d05\u7d20\uff08Lycopene\uff09\uff0c\u662f\u4e00\u7a2e\u8102\u6eb6\u6027\u5f37\u6548\u6297\u6c27\u5316\u5291\u3002\u54c8\u4f5b\u5927\u5b78\u516c\u5171\u885b\u751f\u5b78\u9662\u7814\u7a76\u986f\u793a\uff0c\u7d93\u5e38\u651d\u53d6\u8304\u7d05\u7d20\u7684\u4eba\u7fa4\uff0c\u5fc3\u8840\u7ba1\u75be\u75c5\u98a8\u96aa\u53ef\u964d\u4f4e\u7d0425%\u3002\u8304\u7d05\u7d20\u4ea6\u80fd\u4fdd\u8b77\u76ae\u819a\u514d\u53d7\u7d2b\u5916\u7dda\u50b7\u5bb3\u3002\u503c\u5f97\u6ce8\u610f\u7684\u662f\uff0c\u716e\u719f\u7684\u756a\u8304\u8304\u7d05\u7d20\u751f\u7269\u5229\u7528\u7387\u6bd4\u751f\u98df\u9ad8\u51fa2\u81f33\u500d\uff0c\u642d\u914d\u5c11\u91cf\u6cb9\u8102\uff08\u5982\u6a44\u6b16\u6cb9\uff09\u70f9\u8abf\u6548\u679c\u66f4\u4f73\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%AC%AC6%E5%90%8D%EF%BC%9A%E8%83%A1%E8%98%BF%E8%94%94%EF%BC%88Carrot%EF%BC%89%E2%80%94_%E8%AD%B7%E7%9C%BC%E8%94%AC%E8%8F%9C%E9%A6%96%E9%81%B8\"><\/span>\u7b2c6\u540d\uff1a\u80e1\u863f\u8514\uff08Carrot\uff09\u2014 \u8b77\u773c\u852c\u83dc\u9996\u9078<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" data-dominant-color=\"b8ab9f\" data-has-transparency=\"true\" style=\"--dominant-color: #b8ab9f;\" decoding=\"async\" width=\"985\" height=\"655\" src=\"https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-12.png\" alt=\"\" class=\"has-transparency wp-image-7396\" srcset=\"https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-12.png 985w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-12-300x199.png 300w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-12-768x511.png 768w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-12-842x560.png 842w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-12-600x399.png 600w\" sizes=\"(max-width: 985px) 100vw, 985px\" \/><\/figure>\n<p>\u80e1\u863f\u8514\u6bcf100\u514b\u542b\u03b2-\u80e1\u863f\u8514\u7d20\u9ad8\u90548285\u5fae\u514b\uff0c\u53ef\u5728\u4eba\u9ad4\u5167\u8f49\u5316\u70ba\u7dad\u751f\u7d20A\uff0c\u5e6b\u52a9\u7dad\u6301\u8996\u529b\u548c\u76ae\u819a\u5065\u5eb7\u3002\u6839\u64da\u7f8e\u570b\u570b\u5bb6\u885b\u751f\u7814\u7a76\u9662\uff08NIH\uff09\u6578\u64da\uff0c\u7dad\u751f\u7d20A\u5c0d\u7dad\u6301\u6697\u9069\u61c9\u80fd\u529b\u548c\u89d2\u819c\u5065\u5eb7\u81f3\u95dc\u91cd\u8981\u3002\u5efa\u8b70\u642d\u914d\u5c11\u91cf\u6cb9\u8102\u70f9\u8abf\uff08\u5982\u6a44\u6b16\u6cb9\u7092\uff09\uff0c\u53ef\u4f7f\u03b2-\u80e1\u863f\u8514\u7d20\u5438\u6536\u7387\u63d0\u9ad8\u81f36.5\u500d\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%AC%AC7%E5%90%8D%EF%BC%9A%E8%98%86%E7%AD%8D%EF%BC%88Asparagus%EF%BC%89%E2%80%94_%E5%A4%A9%E7%84%B6%E5%88%A9%E5%B0%BF%E6%8E%92%E6%AF%92%E8%94%AC%E8%8F%9C\"><\/span>\u7b2c7\u540d\uff1a\u8606\u7b4d\uff08Asparagus\uff09\u2014 \u5929\u7136\u5229\u5c3f\u6392\u6bd2\u852c\u83dc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u8606\u7b4d\u662f\u5929\u7136\u5229\u5c3f\u5291\uff0c\u5bcc\u542b\u8449\u9178\uff08\u6bcf100\u514b52\u5fae\u514b\uff09\u3001\u7dad\u751f\u7d20E\u548c\u5929\u9580\u51ac\u80fa\u9178\u3002\u5176\u5229\u5c3f\u4f5c\u7528\u80fd\u5e6b\u52a9\u8eab\u9ad4\u6392\u9664\u591a\u9918\u6c34\u5206\u548c\u6bd2\u7d20\uff0c\u6539\u5584\u6c34\u816b\u554f\u984c\u3002\u71df\u990a\u5b78\u7814\u7a76\u6307\u51fa\uff0c\u8606\u7b4d\u4e2d\u7684\u7682\u82f7\uff08Saponins\uff09\u5177\u6709\u6297\u708e\u548c\u514d\u75ab\u8abf\u7bc0\u529f\u80fd\u3002\u7279\u5225\u9069\u5408\u5b55\u5a66\u88dc\u5145\u8449\u9178\u53ca\u904b\u52d5\u5f8c\u88dc\u5145\u96fb\u89e3\u8cea\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%AC%AC8%E5%90%8D%EF%BC%9A%E5%9C%B0%E7%93%9C%E8%91%89%EF%BC%88Sweet_Potato_Leaves%EF%BC%89%E2%80%94_%E8%A2%AB%E4%BD%8E%E4%BC%B0%E7%9A%84%E9%AB%98%E9%88%A3%E8%94%AC%E8%8F%9C\"><\/span>\u7b2c8\u540d\uff1a\u5730\u74dc\u8449\uff08Sweet Potato Leaves\uff09\u2014 \u88ab\u4f4e\u4f30\u7684\u9ad8\u9223\u852c\u83dc<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5730\u74dc\u8449\u7684\u9223\u542b\u91cf\u9ad8\u9054\u6bcf100\u514b105\u6beb\u514b\uff0c\u7d04\u70ba\u725b\u5976\u76843\u500d\u6fc3\u5ea6\uff08\u4ee5\u76f8\u540c\u91cd\u91cf\u8a08\uff09\u3002\u540c\u6642\u9435\u8cea\u542b\u91cf\u90542.5\u6beb\u514b\uff0c\u80fd\u6709\u6548\u9810\u9632\u8ca7\u8840\u3002\u5730\u74dc\u8449\u4e2d\u7684\u591a\u915a\u985e\u5316\u5408\u7269\u9084\u5177\u6709\u964d\u4f4e\u81bd\u56fa\u9187\u7684\u529f\u6548\u3002\u5728\u4e9e\u6d32\u5730\u5340\uff0c\u5730\u74dc\u8449\u88ab\u8996\u70ba\u6700\u7d93\u6fdf\u5be6\u60e0\u7684\u9ad8\u71df\u990a\u852c\u83dc\u4e4b\u4e00\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%AC%AC9%E5%90%8D%EF%BC%9A%E5%A4%A7%E8%92%9C%EF%BC%88Garlic%EF%BC%89%E2%80%94_%E5%A4%A9%E7%84%B6%E6%8A%97%E8%8F%8C%E9%A3%9F%E6%9D%90\"><\/span>\u7b2c9\u540d\uff1a\u5927\u849c\uff08Garlic\uff09\u2014 \u5929\u7136\u6297\u83cc\u98df\u6750<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5927\u849c\u4e2d\u7684\u5927\u849c\u7d20\uff08Allicin\uff09\u5177\u6709\u5f37\u5927\u7684\u6297\u83cc\u3001\u6297\u75c5\u6bd2\u548c\u6297\u708e\u4f5c\u7528\uff0c\u88ab\u71df\u990a\u5b78\u5bb6\u7a31\u70ba\u300c\u5929\u7136\u6297\u751f\u7d20\u300d\u3002\u6839\u64da\u300a\u71df\u990a\u5b78\u671f\u520a\u300b\uff08Journal of Nutrition\uff09\u7684\u7814\u7a76\uff0c\u6bcf\u5929\u651d\u53d61\u81f32\u74e3\u751f\u5927\u849c\uff0c\u6709\u52a9\u589e\u5f37\u514d\u75ab\u529b\u548c\u964d\u4f4e\u611f\u5192\u983b\u7387\u3002\u5207\u788e\u5f8c\u975c\u7f6e10\u5206\u9418\uff0c\u80fd\u8b93\u849c\u6c28\u9178\u9176\u5145\u5206\u767c\u63ee\u4f5c\u7528\uff0c\u7522\u751f\u66f4\u591a\u6d3b\u6027\u5927\u849c\u7d20\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%AC%AC10%E5%90%8D%EF%BC%9A%E5%8D%97%E7%93%9C%EF%BC%88Pumpkin%EF%BC%89%E2%80%94_%E9%AB%98%E7%BA%96%E4%BD%8E%E5%8D%A1%E7%9A%84%E6%B8%9B%E8%82%A5%E5%A5%BD%E7%89%A9\"><\/span>\u7b2c10\u540d\uff1a\u5357\u74dc\uff08Pumpkin\uff09\u2014 \u9ad8\u7e96\u4f4e\u5361\u7684\u6e1b\u80a5\u597d\u7269<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" data-dominant-color=\"a6733e\" data-has-transparency=\"true\" style=\"--dominant-color: #a6733e;\" decoding=\"async\" width=\"990\" height=\"662\" src=\"https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-10.png\" alt=\"\" class=\"has-transparency wp-image-7394\" srcset=\"https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-10.png 990w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-10-300x201.png 300w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-10-768x514.png 768w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-10-837x560.png 837w, https:\/\/wingwo.com.hk\/wp-content\/uploads\/2025\/04\/image-10-600x401.png 600w\" sizes=\"(max-width: 990px) 100vw, 990px\" \/><\/figure>\n<p>\u5357\u74dc\u5bcc\u542b\u03b2-\u80e1\u863f\u8514\u7d20\uff08\u6bcf100\u514b3100\u5fae\u514b\uff09\u548c\u9240\uff08340\u6beb\u514b\uff09\uff0c\u80fd\u4fdd\u8b77\u8996\u529b\u4e26\u7a69\u5b9a\u8840\u58d3\u3002\u6bcf100\u514b\u5357\u74dc\u50c5\u542b26\u5927\u5361\u71b1\u91cf\uff0c\u800c\u81b3\u98df\u7e96\u7dad\u542b\u91cf\u90540.5\u514b\uff0c\u4ee4\u98fd\u8179\u611f\u6301\u4e45\u3002\u5c0d\u65bc\u63a7\u5236\u9ad4\u91cd\u4eba\u58eb\u800c\u8a00\uff0c\u5357\u74dc\u662f\u767d\u98ef\u548c\u9eb5\u689d\u7684\u512a\u8cea\u4e3b\u98df\u66ff\u4ee3\u54c1\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E9%87%8D%E9%BB%9E%E6%95%B4%E7%90%86%EF%BC%9A%E5%A6%82%E4%BD%95%E9%81%B8%E6%93%87%E9%AB%98%E7%87%9F%E9%A4%8A%E8%94%AC%E8%8F%9C%EF%BC%9F\"><\/span>\u91cd\u9ede\u6574\u7406\uff1a\u5982\u4f55\u9078\u64c7\u9ad8\u71df\u990a\u852c\u83dc\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><strong>\u6df1\u7da0\u8272\u852c\u83dc\u512a\u5148<\/strong>\uff1a\u83e0\u83dc\u3001\u7fbd\u8863\u7518\u85cd\u7b49\u6df1\u7da0\u8272\u852c\u83dc\u71df\u990a\u5bc6\u5ea6\u6700\u9ad8<\/li>\n<li><strong>\u591a\u8272\u642d\u914d<\/strong>\uff1a\u4e0d\u540c\u984f\u8272\u7684\u852c\u83dc\u542b\u6709\u4e0d\u540c\u7684\u690d\u5316\u7d20\uff0c\u5efa\u8b70\u6bcf\u9910\u81f3\u5c11\u642d\u914d2\u81f33\u7a2e\u984f\u8272<\/li>\n<li><strong>\u7576\u5b63\u65b0\u9bae\u70ba\u4f73<\/strong>\uff1a\u7576\u5b63\u852c\u83dc\u71df\u990a\u6210\u5206\u66f4\u5b8c\u6574\uff0c\u5e78\u798f\u8fb2\u592b\u63d0\u4f9b\u5f9e\u8fb2\u5834\u76f4\u9001\u7684\u65b0\u9bae\u6642\u4ee4\u852c\u83dc<\/li>\n<li><strong>\u9069\u7576\u70f9\u8abf<\/strong>\uff1a\u84b8\u716e3\u81f35\u5206\u9418\u6bd4\u9577\u6642\u9593\u6c34\u716e\u66f4\u80fd\u4fdd\u7559\u6c34\u6eb6\u6027\u7dad\u751f\u7d20<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C_FAQ\"><\/span>\u5e38\u898b\u554f\u984c FAQ<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"%E6%AF%8F%E5%A4%A9%E6%87%89%E8%A9%B2%E5%90%83%E5%A4%9A%E5%B0%91%E8%94%AC%E8%8F%9C%EF%BC%9F\"><\/span>\u6bcf\u5929\u61c9\u8a72\u5403\u591a\u5c11\u852c\u83dc\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u6839\u64da\u4e16\u754c\u885b\u751f\u7d44\u7e54\u5efa\u8b70\uff0c\u6210\u4eba\u6bcf\u65e5\u61c9\u651d\u53d6\u81f3\u5c11400\u514b\u852c\u83dc\u548c\u6c34\u679c\u3002\u4e00\u822c\u5efa\u8b70\u6bcf\u65e5\u9032\u98df3\u81f35\u4efd\u852c\u83dc\uff08\u6bcf\u4efd\u7d04100\u514b\uff09\uff0c\u4e26\u76e1\u91cf\u9078\u64c7\u591a\u7a2e\u985e\u3001\u591a\u984f\u8272\u7684\u852c\u83dc\uff0c\u4ee5\u651d\u53d6\u66f4\u5168\u9762\u7684\u71df\u990a\u7d20\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E9%AB%98%E7%87%9F%E9%A4%8A%E8%94%AC%E8%8F%9C%E6%87%89%E8%A9%B2%E7%94%9F%E5%90%83%E9%82%84%E6%98%AF%E7%85%AE%E7%86%9F%EF%BC%9F\"><\/span>\u9ad8\u71df\u990a\u852c\u83dc\u61c9\u8a72\u751f\u5403\u9084\u662f\u716e\u719f\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u5169\u7a2e\u65b9\u5f0f\u5404\u6709\u512a\u9ede\u3002\u751f\u5403\u80fd\u4fdd\u7559\u8f03\u591a\u7dad\u751f\u7d20C\u548c\u9175\u7d20\uff0c\u800c\u716e\u719f\u5247\u53ef\u63d0\u9ad8\u8304\u7d05\u7d20\u3001\u03b2-\u80e1\u863f\u8514\u7d20\u7b49\u8102\u6eb6\u6027\u71df\u990a\u7d20\u7684\u5438\u6536\u7387\u3002\u71df\u990a\u5b78\u5bb6\u5efa\u8b70\u4ea4\u66ff\u751f\u98df\u548c\u719f\u98df\uff0c\u4ee5\u7372\u53d6\u6700\u5168\u9762\u7684\u71df\u990a\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E7%B4%A0%E9%A3%9F%E8%80%85%E5%A6%82%E4%BD%95%E9%80%8F%E9%81%8E%E8%94%AC%E8%8F%9C%E8%A3%9C%E5%85%85%E9%90%B5%E8%B3%AA%EF%BC%9F\"><\/span>\u7d20\u98df\u8005\u5982\u4f55\u900f\u904e\u852c\u83dc\u88dc\u5145\u9435\u8cea\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u83e0\u83dc\uff08\u6bcf100\u514b2.7\u6beb\u514b\u9435\uff09\u548c\u5730\u74dc\u8449\uff08\u6bcf100\u514b2.5\u6beb\u514b\u9435\uff09\u662f\u512a\u8cea\u7684\u690d\u7269\u6027\u9435\u8cea\u4f86\u6e90\u3002\u5efa\u8b70\u642d\u914d\u7dad\u751f\u7d20C\u8c50\u5bcc\u7684\u98df\u7269\uff08\u5982\u7d05\u751c\u6912\u3001\u756a\u8304\uff09\u540c\u98df\uff0c\u53ef\u63d0\u9ad8\u975e\u8840\u7d05\u7d20\u9435\u7684\u5438\u6536\u7387\u9ad8\u90543\u81f36\u500d\u3002<\/p>\n<h3><span class=\"ez-toc-section\" 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