Eat like a Rainbow—The Color of Health! Rainbow Hummus 色彩斑斓鹰追豆泥

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Eat like a RAINBOW

The Color of Health

“Rainbow Hummus”

健康的颜色就得吃的像彩虹

“色彩斑斓的鹰嘴豆泥”

The only thing better than a big bowl of homemade creamy hummus is 4 big bowls of homemade creamy hummus in all the colors of the rainbow. That's right—vibrant, colorful hummus all naturally dyed by vegetables. We're always looking for new ways to eat more veg, and this may be our favorite yet! Roasted red peppers, beets, avocado and cilantro don't just add color, they also add tons of flavor and silkiness to this healthy snacking favorite!

唯一比一大碗自制的浓郁鹰嘴豆泥更好的就是四大碗自制的各种颜色的鹰嘴豆泥。这是一碗充满活力色彩斑斓的鹰嘴豆泥，都是由各种蔬菜自然染成的。我们总是在寻找新的方法来吃更多的蔬菜，那何不尝试这样做鹰嘴豆泥呢! 如烤红辣椒、甜菜、牛油果和香菜不仅能增添色彩，还能给这种健康的零食增添营养和食欲!

Most of us don't eat enough fruits and vegetables. According to the Centers for Disease Control and Prevention, 87 percent of Americans aren't getting enough servings of vegetables (76 percent don't get enough fruit each day).

我们大多数人都没有吃足够的水果和蔬菜。根据疾病控制和预防中心的数据，87%的美国人没有得到足够的蔬菜(76%的人没有得到足够的水果)。

Eating more fruit and vegetables can help reduce your risk for chronic diseases, including high blood pressure, type 2 diabetes, heart disease, obesity and cancer. Whole fruits and veggies contain fiber, a nutrient important for keeping your gut healthy, which can reduce your risk for autoimmune diseases, fight off pathogens and infections and even improve your mood. More about Healthy Benefit, tap to article.

多吃水果和蔬菜可以帮助你减少患慢性疾病的风险，包括高血压、2型糖尿病、心脏病、肥胖症和癌症。水果和蔬菜都含有纤维，这是保持肠道健康的重要营养物质，可以降低自身免疫疾病的风险，抵抗病原体和感染，甚至改善你的情绪。更多关于健康的好处，点击文章。

Fresh produce is also packed with antioxidants and phytochemicals. What's fascinating is that nature seems to have a way of highlighting these beneficial nutrients by giving them bright colors that allow you to spot them at a glance. For example, anthocyanins make blueberries blue and may help to keep your mind sharp. 

新鲜农产品中也含有抗氧化剂和植物化学物质。有趣的是，大自然似乎有一种方法可以突出这些有益的营养物质，给它们明亮的颜色，让你一眼就能看到它们。例如，花青素能使蓝莓变蓝，并有助于保持思维敏捷。

Tomatoes get their ruby hue from lycopene, a phytochemical that may help to prevent prostate cancer. To get the maximum disease-fighting power that phytochemicals can provide, choose foods that represent all colors of the rainbow. The USDA suggests paying particular attention to orange and red (5 1/2 cups per week) and dark green (1 1/2 cups per week) produce, both good sources of vitamin A and other important nutrients.

番茄的红宝石色来自番茄红素，这是一种可以预防前列腺癌的植物化学物质。为了获得植物化学物质所能提供的最大的抗病能力，尽量选择代表彩虹所有颜色的食物。美国农业部建议，要特别注意橙色和红色(每周5杯半)以及深绿色(每周1杯半)的蔬果，它们都是维生素A和其他重要营养素的良好来源。但是吃对才是关键哦！更多关于如何把维生素吃进去，点击文章。

1.

Red Fruits and Vegetables

红色蔬果

Red foods, such as tomatoes and watermelon, contain lycopene, a phytochemical that may help protect against prostate and breast cancers. Healthy Red Fruits & Vegetables: such as Guava, Pink Grapefruit, Red Peppers, Tomatoes, Watermelon, etc.

红色的蔬果，如西红柿和西瓜，含有番茄红素，一种可以帮助预防前列腺癌和乳腺癌的植物化学物质。一般健康的红色水果和蔬菜主要是: 番石榴、粉红葡萄柚、红辣椒、西红柿、西瓜等等。

△  Roasted Pepper Hummus

烤红辣椒鹰嘴豆泥

2. 

Orange Fruits and Vegetables

橙色蔬果

Alpha and beta carotene make foods like carrots and sweet potatoes so brilliantly orange. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up disease-promoting free radicals. Healthy Orange Fruits & Vegetables: Such as Apricots, Cantaloupe, Carrots, Mango, Oranges, Papaya, Pumpkin, Sweet Potatoes, Tangerines, Winter Squash, etc.

胡萝卜素使胡萝卜和红薯等食物变得非常漂亮。人体将这些化合物转化为维生素A的活性形式，这有助于保持你的眼睛、骨骼和免疫系统的健康。这些植物化学物质也作为抗氧化剂发挥作用，清除促进疾病的自由基。健康的橙色水果和蔬菜: 如杏子、哈密瓜、胡萝卜、芒果、橙子、木瓜、南瓜、红薯、橘子、冬瓜等等。

△  Roasted Carrot Hummus

烤胡萝卜鹰嘴豆泥

3. 

Yellow Fruits and Vegetables & Leafy Greens

黄色蔬果和绿叶蔬菜

Many yellow and green vegetables are good sources of lutein and zeaxanthin, phytochemicals that accumulate in the eyes and help prevent age-related macular degeneration, a leading cause of blindness in older people. Leafy greens are also rich in beta carotene. Healthy Yellow and Green Fruits & Vegetables: Artichoke, Corn, Lettuce, Summer Squash, Wax beans, Arugula, Chard, Collards, Mustard Greens, Turnip Greens, etc.

许多黄色和绿色的蔬菜富含叶黄素和玉米黄质，这是一种植物化学物质，在眼睛中积累，有助于防止老年性黄斑变性，这是老年人失明的主要原因。绿叶蔬菜也富含-胡萝卜素。健康的黄色和绿色水果和蔬菜:洋蓟、玉米、生菜、夏季南瓜、蜡豆、芝麻菜、甜菜、羽衣甘蓝、芥菜、大头菜等等。

△  Artichoke Hummus

洋蓟鹰嘴豆泥

4. 

Green Fruits and Vegetables 

绿色蔬果

Cruciferous vegetables, such as broccoli and kale, provide compounds called indoles and isothiocyanates, which may help prevent cancer by amping up the production of enzymes that clear toxins from the body. Healthy Green Vegetables: Broccoli, Brussels, Sprouts, Cauliflower, Green Cabbage, Kale, etc. 

十字花科蔬菜，如花椰菜和甘蓝，提供一种叫做吲哚和异硫氰酸盐的化合物，可以通过增加清除体内毒素的酶的产量来预防癌症。健康的绿色蔬菜:花椰菜，布鲁塞尔，豆芽，花椰菜，青菜，甘蓝等等。

△  Kale Pesto Hummus

羽衣甘蓝鹰嘴豆泥

5. 

Blue, Deep Red & Purple Fruits and Vegetables

蓝色、深红色和紫色蔬果

Blue, purple and deep-red fruits and vegetables are full of anthocyanins and proanthocyanins, antioxidants associated with keeping the heart healthy and the brain functioning optimally. Healthy Blue and Purple/Deep Red Fruits & Vegetables: Blackberries, Blueberries, Eggplant, Plums, Cranberries, Grapes, Radishes (red), Beetroot, Raspberries, Strawberries, etc.

蓝色、紫色和深红色的水果和蔬菜富含花青素和原花青素，它们是与保持心脏健康和大脑最佳运转相关的抗氧化剂。健康的蓝色和紫色/深红色水果和蔬菜有:黑莓，蓝莓，茄子，李子，小红莓，葡萄，萝卜(红色)，甜菜根，覆盆子，草莓等等。

△  Roasted Beet Hummus

烤甜菜根鹰嘴豆泥

TastyOlive x Hummus House

△  TastyOlive x Hummus House 

Pick up a YUMMY Hummus Today!!!