操盤養成學院

世界衛生組織( WHO )公布了一份

經過約3年時間研究得出的最健康與最垃圾食品榜

| 世衛組織評選的最健康與最垃圾食品                                                                      
|                               
|最佳蔬菜﹕                                                               
|                                                                       
| 由於地瓜既含豐富的維生素，又是抗癌能手，所以被選為所有蔬菜之首。其次
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分別是蘆筍、卷心菜、花椰菜、芹菜、茄子、甜菜、胡蘿蔔、薺菜、芥蘭菜、金針
| 菇、雪里紅、大白菜。                                                  
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| 最佳水果﹕                                                               
|                                                                         
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最佳水果的排名依次是﹕木瓜、草莓、橘子、柑子、獼猴桃、芒果、杏、柿子、西瓜。                                                                  
|                                                                         
| 最佳肉食﹕                                                               
|                                                                         
| 鵝、鴨肉化學結構接近橄欖油，有益於心臟。雞肉則被稱為
"蛋白質的最佳來源"。                                                                  
|                                                                         
| 最佳食油﹕                                                               
|                                                                         
| 玉米油、米糠油、芝麻油等尤佳，植物油與動物油按 1比
0.5至1的比例調配食用更好。 
|                                                               
|                                                                         
| 最佳湯食﹕                                                               
|                                                                         
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雞湯最優，特別是母雞湯還有防治感冒、支氣管炎的作用，尤其適於冬春季飲用。
|                                                                     
|                                                                         
| 最佳護腦食物﹕                                                           
|                                                                         
|
菠菜、韭菜、南瓜、蔥、花椰菜、菜椒、豌豆、番茄、胡蘿蔔、小青菜、蒜苗、
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芹菜等蔬菜，核桃、花生、開心果、腰果、松子、杏仁、大豆等殼類食物，以及
| 糙米飯、豬肝等。                                                      
|                                                                         
| 全球十大垃圾食物                                                        
|                                                                         
| 一、油炸類食品                                                          
| 1 、導致心血管疾病元凶 (油炸淀粉)                                       
| 2 、含致癌物質                                                          
| 3 、破壞維生素，使蛋白質變性                                            
|                                                                         
| 二、醃制類食品                                                          
| 1 、導致高血壓，腎負擔過重，導致鼻咽癌                                  
| 2 、影響粘膜系統（對腸胃有害）                                          
| 3、易得潰瘍和發炎                                                       
|                                                                         
| 三、加工類肉食品（肉干、肉松、香腸等）                                  
| 1、含三大致癌物質之一﹕亞硝酸鹽（防腐和顯色作用）                        
| 2、含大量防腐劑（加重肝臟負擔）                                         
|                                                                         
| 四、餅干類食品（不含低溫烘烤和全麥餅干）                                
| 1、食用香精和色素過多（對肝臟功能造成負擔）                             
| 2、嚴重破壞維生素                                                       
| 3、熱量過多、營養成分低                                                 
|                                                                         
| 五、汽水可樂類食品                                                      
| 1、 含磷酸、碳酸，會帶走体內大量的鈣                                    
| 2 、含糖量過高，喝後有飽脹感，影響正餐                                  
|                                                                         
| 六、方便類食品（主要指速食麵和膨化食品）                                
| 1、鹽分過高，含防腐劑、香精（損肝）                                     
| 2、只有熱量，沒有營養                                                  
|                                                                         
| 七、罐頭類食品（包括魚肉類和水果類）                                    
| 1、破壞維生素，使蛋白質變性                                             
| 2、熱量過多，營養成分低                                                 
|                                                                         
| 八、話梅蜜餞類食品（果脯）                                              
| 1、含三大致癌物質之一﹕亞硝酸鹽（防腐和顯色作用）                        
| 2、鹽分過高，含防腐劑、香精（損肝）                                     
|                                                                         
| 九、冷凍甜品類食品（冰淇淋、冰棒和各種雪糕）                            
| 1、含奶油极易引起肥胖                                                   
| 2、含糖量過高影響正餐                                                   
|                                                                         
| 十、燒烤類食品                                                          
| 1 、含大量" 三苯四丙" （三大致癌物質之首）                              
| 2、1只烤雞腿＝ 60支煙毒性                                               
| 3 、導致蛋白質炭化變性（加重腎臟、肝臟負擔）