如何正確選擇"每日五果蔬"?

Eating your five-a-day? Good for you. But are they the right five-a-day?
你有堅持“每日五蔬果”麼？雖然那的確有益健康，但是，你的果蔬選擇是否正確呢？

Researchers say we should ditch carrots and oranges and buy some sweet potatoes and papaya instead.
專家建議我們丟棄胡蘿蔔和柑橘，轉而購買一些紅薯和木瓜。

Our favourite fruits and vegetables are not necessarily the best for us, they claim.
他們還說，最受大家歡迎的水果、蔬菜並不一定最有益身體健康。

Rather than making up our five-a-day with foods we know and like, we should broaden our tastes and stock up on kale and blueberries, as well as sweet potatoes and papaya.
與其每天吃那些我們熟悉、喜歡的食物，倒不如豐富我們的口味，儲存一些甘藍菜、藍莓、紅薯、木瓜等果蔬。

Not only will our palates appreciate the variety, they are better for us than carrots, oranges and other favourites.
這樣一來，我們不僅能品嚐到各種口味，還比吃胡蘿蔔、柑橘等我們喜歡的果蔬能吸收更多營養。

The researchers focused on phytonutrients - plant compounds believed to boost the health of the eyes, bone, heart, brain and immune system, cutting the risk of heart disease, cancer and diabetes.
研究人員集中研究營養素——植物化合物被認爲對人們的眼睛、骨骼、心臟、大腦和免疫系統有益，同時還能有效降低心臟病、癌症和糖尿病的風險。

They say that although carrots are rich in beta-carotene - a building block of flu-fighting vitamin A - sweet potatoes contain nearly twice as much.
專家們還說，雖然胡蘿蔔富含胡蘿蔔素--抗流感的維他命A的構成元素之一——紅薯中的胡蘿蔔素含量約是它的兩倍。

Similarly, while it is easy to start the day with a glass of orange juice, a handful of papaya contains 15 times more beta-cryptoxanthin - another vitamin A building block.
同樣地，雖然每天早上喝一杯橘子汁並非難事，但食用少量木瓜就能獲取15倍乃至更多的隱黃質——另一種維生素A構成元素。

Dr Keith Randolph, of U.S. vitamin pill manufacturer Nutrilite, said that while it was well known that many people do not eat enough fruit and vegetables, even those who ate the recommended five-a-day could do better.
來自美國維他命藥片製造商紐崔萊的Keith Randolph博士表示，雖然大家都清楚地知道很多人並沒有食用足夠的蔬菜和水果，但那些聽取建議堅持“每日五果蔬”的人會更健康。

"This data highlights the importance of not only the quantity but the significant impact that quality and variety of the fruits and vegetables can have."
“這一數據更強調了一點：數量固然重要，攝入果蔬的質量和多樣性更加重要。”

But Dr Emma Williams, of the British Nutrition Foundation, said: "No food is a superfood if it is not part of a healthy, varied and balanced diet."
但是，英國營養基金會的Emma Williams教授表示：“如果沒有健康、多樣的均衡飲食作爲前提，任何食物都不是‘超級食物’。”