1/112 0.03-2.85 <font color=red>hp</font> 昨天我们聊了营养价值比较高的水果都有哪些？09-03 13:31:59-09-03 13:32:03<font color=blue>Yesterday we talked about which fruits have high nutritional value.</font><br>2/112 3.15-5.73 <font color=red>n</font> 今天我们就来聊一聊哪些蔬菜的营养价值更高。09-03 13:32:00-09-03 13:32:02<font color=blue>Today, let's talk about which vegetables have higher nutritional value.</font><br>3/112 5.85-7.23 <font color=red>aaa</font> 其实蔬菜的营养也分高低，09-03 13:32:00-09-03 13:32:02<font color=blue>Actually, the nutritional value of vegetables also varies.</font><br>4/112 7.41-8.37 <font color=red>bg</font> 有时候你吃了一大盆，09-03 13:32:01-09-03 13:32:31<font color=blue>Sometimes you eat a whole pot,</font><br>5/112 8.55-10.95 <font color=red>xss</font> 但是营养密度可能还没有人家那么一盘。09-03 13:32:02-09-03 13:33:09<font color=blue>However, the nutritional value may not be as good as theirs.</font><br>6/112 11.13-12.45 <font color=red>n</font> 一小盘几片叶子高，09-03 13:32:03-09-03 13:32:04<font color=blue>A small plate with a few leaves of high,</font><br>7/112 12.57-13.65 <font color=red>aaa</font> 所以想要吃的更健康，09-03 13:32:03-09-03 13:32:05<font color=blue>So, if you want to eat healthier,</font><br>8/112 13.83-14.73 <font color=red>hp</font> 就得科学的吃。09-03 13:32:04-09-03 13:32:07<font color=blue>You have to eat scientifically.</font><br>9/112 14.97-17.85 <font color=red>n</font> 今天咱们聊一聊科学界公认的蔬菜前五名，09-03 13:32:05-09-03 13:32:07<font color=blue>Today, let's talk about the top five vegetables recognized by scientists.</font><br>10/112 18.21-22.05 <font color=red>aaa</font> 看看你餐桌上那些菜到底有几个是名列前茅的。09-03 13:32:06-09-03 13:32:09<font color=blue>Take a look at the dishes on your table and see which ones are truly top-tier.</font><br>11/112 22.53-23.01 <font color=red>de</font> 第五名呢？09-03 13:32:08-09-03 13:32:28<font color=blue>Fifth place?</font><br>12/112 23.37-23.67 <font color=red>hp</font> 西兰花，09-03 13:32:09-09-03 13:32:10<font color=blue>Broccoli</font><br>13/112 23.91-25.71 <font color=red>n</font> 如果你去健身房问一问，09-03 13:37:11-09-03 13:37:13<font color=blue>If you ask around at the gym,</font><br>14/112 25.83-28.11 <font color=red>n</font> 基本上那些西兰花小王子一个一个都出来了。09-03 13:32:10-09-03 13:32:13<font color=blue>Basically, all the little prince of broccoli have come out.</font><br>15/112 28.17-29.85 <font color=red>de</font> 因为他们饭盒永远都是西兰，09-03 13:32:11-09-03 13:32:51<font color=blue>Because their lunch boxes are always broccoli.</font><br>16/112 30.46-31.66 <font color=red>n</font> 这个东西在健身圈，09-03 13:32:12-09-03 13:32:13<font color=blue>This thing is in the fitness circle,</font><br>17/112 31.9-33.1 <font color=red>aaa</font> 那就是神一样的存在，09-03 13:32:12-09-03 13:32:14<font color=blue>That's a god-like being,</font><br>18/112 33.28-33.64 <font color=red>hp</font> 为什么呢？09-03 13:32:13-09-03 13:32:15<font color=blue>Why?</font><br>19/112 33.82-36.46 <font color=red>n</font> 因为维 c 含量和蛋白质都能轻松超越其他蔬菜。09-03 13:32:14-09-03 13:32:19<font color=blue>Because it contains a high amount of vitamin C and protein, which are easily surpassed by other vegetables.</font><br>20/112 36.64-37.54 <font color=red>n</font> 而且更神奇的是，09-03 13:32:14-09-03 13:32:16<font color=blue>Even more surprisingly,</font><br>21/112 37.72-41.44 <font color=red>aaa</font> 它还含有萝卜留素这个东西专门帮你修复细胞的损伤。09-03 13:32:15-09-03 13:32:19<font color=blue>It also contains a special ingredient called radish root extract, which helps repair cell damage.</font><br>22/112 41.68-44.08 <font color=red>hp</font> 但是现在很多人做西兰花的方法其实都是错的。09-03 13:32:16-09-03 13:32:20<font color=blue>However, many people are currently making broccoli in the wrong way.</font><br>23/112 44.26-46.18 <font color=red>n</font> 平常会直接用油锅去爆炒，09-03 13:32:17-09-03 13:32:19<font color=blue>Normally, I directly use a wok to stir-fry.</font><br>24/112 46.42-48.64 <font color=red>n</font> 这种做法呢就会使维 c 流失很多。09-03 13:32:20-09-03 13:32:22<font color=blue>This approach will cause a lot of loss of VC.</font><br>25/112 48.82-50.74 <font color=red>aaa</font> 你会发现炒出来那个西兰花就变黄了，09-03 13:32:21-09-03 13:32:23<font color=blue>You'll notice that the broccoli, once cooked, turns yellow.</font><br>26/112 51.22-51.88 <font color=red>n</font> 一点也不好看。09-03 13:32:22-09-03 13:32:23<font color=blue>Not good at all.</font><br>27/112 52.12-52.3 <font color=red>hp</font> 记住，09-03 13:32:22-09-03 13:32:24<font color=blue>Remember,</font><br>28/112 52.9-55.0 <font color=red>n</font> 西兰花抽水断生即可，09-03 13:32:23-09-03 13:32:27<font color=blue>Broccoli needs to be blanched and then cooked,</font><br>29/112 55.36-56.32 <font color=red>n</font> 最多就是四十秒，09-03 13:32:24-09-03 13:32:27<font color=blue>No more than 40 seconds.</font><br>30/112 56.8-58.24 <font color=red>aaa</font> 一定要保留住它的翠绿，09-03 13:32:24-09-03 13:32:27<font color=blue>Must retain its lush green,</font><br>31/112 58.54-60.95 <font color=red>hp</font> 这才是保证西兰花营养价值最高的做法。09-03 13:32:25-09-03 13:32:30<font color=blue>This is the best way to ensure that broccoli retains its nutritional value.</font><br>32/112 61.19-67.85 <font color=red>aaa</font> 第四名菠菜一说呢菠菜呢可能很多八零后脑子里就会蹦出那个叼着烟的嘚嘚嘚嘚噔那个大力水手是吧？09-03 13:32:27-09-03 13:32:34<font color=blue>Fourth place, the topic of spinach. Spinach? For many 80s kids, it might bring to mind that character with a cigarette and a swaggering walk from "Doraemon." Is that right?</font><br>33/112 68.14-69.28 <font color=red>n</font> 其实这里有一些误解啊，09-03 13:32:28-09-03 13:32:30<font color=blue>Actually, there are some misunderstandings here.</font><br>34/112 69.52-71.56 <font color=red>n</font> 原来总觉得他含铁特别多。09-03 13:32:29-09-03 13:32:31<font color=blue>I always thought he was very iron-rich.</font><br>35/112 71.94-77.75 <font color=red>de</font> 其实它更重要的是含有丰富的叶绿素叶黄素和维生素 a 这对身体的维生素补充是有非常大的好处。09-03 13:32:30-09-03 13:33:54<font color=blue>In fact, it is more important that it contains a lot of chlorophyll and lutein as well as vitamin A. These are very beneficial for supplementing the body's vitamins.</font><br>36/112 77.81-79.07 <font color=red>hp</font> 而且对眼睛也特别好。09-03 13:32:30-09-03 13:32:34<font color=blue>And it's also very good for the eyes.</font><br>37/112 79.44-81.36 <font color=red>n</font> 现在我们每天都喜欢刷视频呀，09-03 13:32:31-09-03 13:32:34<font color=blue>Now we all like to watch videos every day.</font><br>38/112 81.6-82.14 <font color=red>bg</font> 看电脑啊，09-03 13:32:32-09-03 13:32:55<font color=blue>Looking at the computer,</font><br>39/112 82.58-85.27 <font color=red>n</font> 蔬菜里面的叶黄素就可以很好的修复我们的眼睛。09-03 13:32:33-09-03 13:32:35<font color=blue>Lutein in vegetables can effectively repair our eyes.</font><br>40/112 85.58-88.22 <font color=red>n</font> 但是要注意蔬菜里的草酸会影响钙的吸收，09-03 13:32:35-09-03 13:32:39<font color=blue>However, it is important to note that oxalic acid in vegetables can affect the absorption of calcium.</font><br>41/112 88.59-91.16 <font color=red>hp</font> 所以吃之前务必用开水把它焯一下，09-03 13:32:36-09-03 13:32:40<font color=blue>Therefore, it is essential to blanch the food in boiling water before eating.</font><br>42/112 91.28-91.76 <font color=red>aaa</font> 别怕麻烦，09-03 13:32:36-09-03 13:32:39<font color=blue>Don't be afraid of trouble,</font><br>43/112 91.88-95.3 <font color=red>n</font> 这十几秒就能保证菠菜的营养吸收的更充分。09-03 13:32:37-09-03 13:32:40<font color=blue>These few seconds can ensure that the nutrients in spinach are absorbed more fully.</font><br>44/112 95.54-96.56 <font color=red>aaa</font> 第三秒呢是彩椒，09-03 13:32:40-09-03 13:32:41<font color=blue>The third second is bell pepper.</font><br>45/112 96.8-98.48 <font color=red>n</font> 我原来其实也不太吃彩椒，09-03 13:32:40-09-03 13:32:43<font color=blue>I actually didn't really like bell peppers that much.</font><br>46/112 98.72-100.7 <font color=red>n</font> 因为觉得那个东西好像没什么营养。09-03 13:32:41-09-03 13:32:44<font color=blue>Because I thought that thing didn't seem very nutritious.</font><br>47/112 100.82-102.79 <font color=red>hp</font> 后来我发现这个东西啊真的很棒。09-03 13:32:42-09-03 13:32:46<font color=blue>Later, I found that this thing is really amazing.</font><br>48/112 103.09-106.88 <font color=red>aaa</font> 一个说法就是它的维生素 c 含量是橙子的四倍。09-03 13:32:43-09-03 13:32:46<font color=blue>One saying is that its vitamin C content is four times that of an orange.</font><br>49/112 107.06-107.48 <font color=red>n</font> 你想一想，09-03 13:32:44-09-03 13:32:46<font color=blue>Think about it,</font><br>50/112 107.6-109.94 <font color=red>n</font> 你吭哧吭哧吃四个橙子血糖会怎么样？09-03 13:32:45-09-03 13:32:47<font color=blue>What will happen to your blood sugar if you eat four oranges?</font><br>51/112 110.12-110.66 <font color=red>aaa</font> 直接标了，09-03 13:32:47-09-03 13:32:48<font color=blue>Clearly marked,</font><br>52/112 110.72-110.96 <font color=red>n</font> 对不对？09-03 13:32:48-09-03 13:32:49<font color=blue>Is it right?</font><br>53/112 111.29-114.01 <font color=red>hp</font> 但是你吃半个彩椒血糖不会有太大的波动，09-03 13:32:48-09-03 13:32:54<font color=blue>However, eating half a bell pepper will not cause significant fluctuations in your blood sugar.</font><br>54/112 114.19-115.87 <font color=red>n</font> a c 还能直接一步给你补到位。09-03 13:32:49-09-03 13:32:53<font color=blue>A C can directly fill it up for you.</font><br>55/112 116.34-120.12 <font color=red>aaa</font> 一天只需要吃半个就能让一整天的维 c 摄入直接超额完成任务。09-03 13:32:51-09-03 13:32:54<font color=blue>Eating half a piece of fruit per day can directly complete the daily vitamin C intake task.</font><br>56/112 120.3-122.08 <font color=red>n</font> 所以平时我们炒菜市啊，09-03 13:32:52-09-03 13:32:55<font color=blue>So, when we're cooking at the market,</font><br>57/112 122.26-123.57 <font color=red>de</font> 一般炒个土豆啊，09-03 13:32:53-09-03 13:33:19<font color=blue>Generally, I just fry some potatoes.</font><br>58/112 123.81-125.37 <font color=red>n</font> 炒个肉啊会丢一点彩椒进去，09-03 13:32:54-09-03 13:32:56<font color=blue>Cook some meat, and add a little bell pepper.</font><br>59/112 125.71-126.73 <font color=red>hp</font> 这样的菜不大好看，09-03 13:32:54-09-03 13:32:58<font color=blue>These dishes don't look very appealing.</font><br>60/112 127.17-129.36 <font color=red>aaa</font> 而且营养价值扛康的往上走。09-03 13:32:55-09-03 13:32:57<font color=blue>And the nutritional value of Kang is increasing as it goes up.</font><br>61/112 129.54-130.62 <font color=red>n</font> 这种第一热量的蔬菜，09-03 13:32:56-09-03 13:32:57<font color=blue>This first-heat vegetable,</font><br>62/112 130.74-131.64 <font color=red>bg</font> 这就是夯的爆炸。09-03 13:32:56-09-03 13:33:23<font color=blue>This is a powerful explosion.</font><br>63/112 131.82-133.35 <font color=red>n</font> 第二名大白菜，09-03 13:32:57-09-03 13:32:58<font color=blue>Second, cabbage.</font><br>64/112 133.8-135.3 <font color=red>n</font> 我想多数人可能都没想到，09-03 13:32:58-09-03 13:33:00<font color=blue>I think most people probably haven't thought about it,</font><br>65/112 135.54-137.94 <font color=red>aaa</font> 平常你家里吃的那种大白菜很便宜啊，09-03 13:32:59-09-03 13:33:01<font color=blue>Normally, the cabbage you eat at home is very cheap.</font><br>66/112 138.06-139.42 <font color=red>hp</font> 一块钱一斤称一大颗，09-03 13:32:59-09-03 13:33:02<font color=blue>A pound of one penny,</font><br>67/112 139.54-140.02 <font color=red>n</font> 能吃好久。09-03 13:33:00-09-03 13:33:02<font color=blue>Can be eaten for a long time.</font><br>68/112 140.34-142.89 <font color=red>n</font> 但是其实它的营养水平也很高。09-03 13:33:01-09-03 13:33:03<font color=blue>However, its nutritional value is also very high.</font><br>69/112 143.13-144.93 <font color=red>aaa</font> 根据美国 c d c 营养评估，09-03 13:38:03-09-03 13:38:05<font color=blue>According to the U.S. CDC nutritional assessment,</font><br>70/112 145.05-147.21 <font color=red>aaa</font> 他的得分能达到九十一分，09-03 13:33:02-09-03 13:33:04<font color=blue>His score can reach 91 points.</font><br>71/112 147.54-149.37 <font color=red>hp</font> 不少高价的超级食物评分都不提他，09-03 13:33:03-09-03 13:33:07<font color=blue>Many highly-rated superfoods don't mention him.</font><br>72/112 149.69-152.3 <font color=red>n</font> 它的维生素 c 含量可以和很多水果比肩，09-03 13:33:04-09-03 13:33:07<font color=blue>Its vitamin C content can be compared to many fruits.</font><br>73/112 152.78-153.92 <font color=red>n</font> 价格却十分实惠。09-03 13:33:04-09-03 13:33:07<font color=blue>The price is very affordable.</font><br>74/112 154.16-156.02 <font color=red>aaa</font> 丰富的钾元素对血管管理也很友好，09-03 13:33:05-09-03 13:33:07<font color=blue>Potassium is also very friendly to vascular management.</font><br>75/112 156.2-156.5 <font color=red>n</font> 热量低，09-03 13:33:08-09-03 13:33:09<font color=blue>Low heat,</font><br>76/112 156.74-158.78 <font color=red>n</font> 减脂期间真的可以安心的去放开吃。09-03 13:33:09-09-03 13:33:11<font color=blue>Can you really eat whatever you want during a weight loss period?</font><br>77/112 159.14-159.92 <font color=red>hp</font> 烹饪上也很简单，09-03 13:33:09-09-03 13:33:12<font color=blue>Cooking is also very simple.</font><br>78/112 160.1-161.54 <font color=red>aaa</font> 记住不要长时间的炖煮，09-03 13:33:10-09-03 13:33:11<font color=blue>Remember not to overcook.</font><br>79/112 162.02-162.92 <font color=red>n</font> 容易流失维生素，09-03 13:33:11-09-03 13:33:12<font color=blue>Prone to vitamin loss,</font><br>80/112 163.1-165.14 <font color=red>xss</font> 大火快炒至断生就可以直接吃了，09-03 13:33:12-09-03 13:34:43<font color=blue>You can cook it quickly over high heat until it's just cooked through, and then eat it directly.</font><br>81/112 165.32-167.41 <font color=red>n</font> 甚至那些菜叶子呀切成丝儿，09-03 13:33:12-09-03 13:33:15<font color=blue>Even those vegetable leaves, chopped into strands.</font><br>82/112 167.53-168.009 <font color=red>aaa</font> 直接凉拌，09-03 13:33:13-09-03 13:33:15<font color=blue>Eat directly,</font><br>83/112 168.53-169.61 <font color=red>hp</font> 吃下去也都没问题了。09-03 13:33:15-09-03 13:33:19<font color=blue>It's fine to eat.</font><br>84/112 169.79-174.4 <font color=red>n</font> 几块钱一颗的大白菜又有营养制作要点赞第一名王者是什么呢？09-03 13:33:16-09-03 13:33:21<font color=blue>How to make nutritious and delicious big white cabbage for a few cents per piece? What is the first place in "King"?</font><br>85/112 174.64-177.399 <font color=red>n</font> 胡萝梦其实很多人对胡萝卜就是有点嫌弃，09-03 13:33:17-09-03 13:33:20<font color=blue>Actually, many people have a slight aversion to carrots.</font><br>86/112 177.64-178.84 <font color=red>aaa</font> 因为吃不惯它那个味儿，09-03 13:33:17-09-03 13:33:19<font color=blue>Because I can't stand its taste,</font><br>87/112 178.96-180.94 <font color=red>de</font> 但是呢它真的是蔬菜里的 number one.09-03 13:33:20-09-03 13:33:37<font color=blue>But it really is the number one vegetable.</font><br>88/112 181.18-184.26 <font color=red>hp</font> 但是所有蔬菜里贝卡胡萝卜素含量最多的，09-03 13:33:21-09-03 13:33:26<font color=blue>However, among all vegetables, the beet is the one with the highest concentration of betalains.</font><br>89/112 184.69-187.55 <font color=red>aaa</font> 尤其是那种颜色特别深的胡萝卜含量巨高，09-03 13:33:21-09-03 13:33:24<font color=blue>Especially those with particularly dark colors, which are very high in carrot content.</font><br>90/112 187.79-189.29 <font color=red>n</font> 一旦就是我们吃进去，09-03 13:33:22-09-03 13:33:24<font color=blue>Once it's in,</font><br>91/112 189.61-192.37 <font color=red>n</font> 很快就能转化成维生素 a 像那种眼睛干涩呀，09-03 13:33:23-09-03 13:33:26<font color=blue>It will soon be converted into vitamin A, which can cause dry eyes.</font><br>92/112 193.12-194.47 <font color=red>bg</font> 平常看手机长了不舒服呀，09-03 13:33:24-09-03 13:34:05<font color=blue>I'm tired of always looking at my phone.</font><br>93/112 194.65-195.61 <font color=red>aaa</font> 就特别好。09-03 13:33:25-09-03 13:33:26<font color=blue>It's really good.</font><br>94/112 195.91-197.59 <font color=red>n</font> 同时又含有丰富的 b 族维生素。09-03 13:33:26-09-03 13:33:28<font color=blue>Also contains a rich source of vitamin B.</font><br>95/112 197.77-198.37 <font color=red>n</font> 对头发呀、09-03 13:33:26-09-03 13:33:28<font color=blue>For hair,</font><br>96/112 198.49-200.05 <font color=red>aaa</font> 对皮肤那都是特别棒。09-03 13:33:27-09-03 13:33:29<font color=blue>It's really great for the skin.</font><br>97/112 200.41-201.79 <font color=red>hp</font> 但是同样需要注意一下，09-03 13:33:28-09-03 13:33:31<font color=blue>However, it is also important to note that.</font><br>98/112 201.91-203.98 <font color=red>n</font> 就是绝大多数人还是吃错了，09-03 13:33:28-09-03 13:33:30<font color=blue>Most people are eating the wrong things.</font><br>99/112 204.22-206.4 <font color=red>n</font> 因平常就是可能会生吃，09-03 13:33:29-09-03 13:33:31<font color=blue>Because I often eat raw,</font><br>100/112 206.82-207.72 <font color=red>aaa</font> 甚至会炸成汁。09-03 13:33:30-09-03 13:33:31<font color=blue>It can even be crushed into a pulp.</font><br>101/112 207.96-209.58 <font color=red>n</font> 其实胡萝卜它是脂溶性的，09-03 13:33:31-09-03 13:33:33<font color=blue>Actually, carrots are lipophilic.</font><br>102/112 209.82-211.14 <font color=red>n</font> 就是如果你去生吃的话，09-03 13:33:32-09-03 13:33:34<font color=blue>If you eat it raw,</font><br>103/112 211.38-212.22 <font color=red>hp</font> 吸收率不到百分之十，09-03 13:33:33-09-03 13:33:37<font color=blue>Absorption rate is less than 10%.</font><br>104/112 212.46-213.84 <font color=red>aaa</font> 等于吃了半天吃了个寂寞。09-03 13:33:33-09-03 13:33:37<font color=blue>I ate for a long time, but I ended up feeling empty.</font><br>105/112 214.1-216.89 <font color=red>n</font> 你所有的营养都没有完完全全的被真正吸收。09-03 13:33:34-09-03 13:33:37<font color=blue>Not all of your nutrients are completely absorbed.</font><br>106/112 217.27-219.67 <font color=red>n</font> 那么如果真正想要吸收它正确的吃法，09-03 13:33:35-09-03 13:33:38<font color=blue>So, if you really want to absorb it correctly, the right way to eat is...</font><br>107/112 219.91-221.47 <font color=red>aaa</font> 就是油炒一或者说炖一下，09-03 13:33:37-09-03 13:33:39<font color=blue>Fry or stew it,</font><br>108/112 222.01-222.61 <font color=red>hp</font> 配合这油脂，09-03 13:33:38-09-03 13:33:40<font color=blue>In conjunction with this oil,</font><br>109/112 222.73-223.33 <font color=red>n</font> 它的营养，09-03 13:33:39-09-03 13:33:39<font color=blue>Its nutrition,</font><br>110/112 223.51-225.97 <font color=red>de</font> 还有那个胡萝卜素就能真正的被我们吸收。09-03 13:33:39-09-03 13:34:03<font color=blue>The carrot can really be absorbed by us.</font><br>111/112 226.15-228.43 <font color=red>hp</font> 所以以上五种蔬菜有没有你最喜欢吃的呢？09-03 13:38:41-09-03 13:38:46<font color=blue>So, do you have any of these five vegetables that you like the most?</font><br>112/112 228.72-230.1 <font color=red>n</font> 欢迎在评论区留言交流。09-03 13:33:41-09-03 13:33:42<font color=blue>Welcome to leave comments and communicate in the comment section.</font><br>