靠蔬菜的力量變健康

　　延長健康壽命！
　　收錄共202種蔬果的
　　醣質量、保存訣竅以及常備菜的技巧

　　總是感覺現在不如以往那麼有精神，身體常常有些小毛病，皮膚也覺得愈來愈粗糙了......

　　是不是因為沒有正確飲食呢？每一天都有吃飯，碳水化合物和油脂、蛋白質都不餘匱乏，維生素和礦物質的重要來源-蔬菜、水果，卻吃很少？

　　蔬果的顏色和植物生化素息息相關，在營養方面也有不容忽視的重要性。

　　蔬果的「顏色」都藏著智慧！日本女子營養大學名譽教授告訴你蔬菜的秘密。從如何選擇新鮮蔬菜，買回家後保存的訣竅、烹調時能獲得營養力量的技巧，還有營養分析等，最實用也最易懂的知識都在本書。


作者介紹
監修者簡介

吉田企世子 (よしだきよこ)

　　日本女子大學研究所畢業後，取得農學博士(東京大學)。2005年，於女子營養大學退休，成為該大學的名譽教授。專攻食品學、食品加工學。主要的研究領域為蔬果品質、蔬菜的營養成分以及收成後的品質變化。主要著作有《おいしく健康をつくる　あたらしい栄養学》(松田早苗共著、高橋書店)、《野菜の成分とその変動－土壌環境からのアプローチ》(學文社)以及其他著作。



目錄
蔬果的顏色與機能性成分－－何謂植物生化素        5

綠色蔬果

綠花椰菜······································ 14
高麗菜········································· 15
抱子甘藍······································ 16
蕗薹············································ 17
青江菜········································· 18
廣東白菜······································ 19
菠菜············································ 20
水菜············································ 21
芥菜············································ 22
寒締菠菜······································ 23
壬生菜········································· 24
油菜花········································· 25
皇宮菜········································· 26
烏塌菜········································· 27
小松菜········································· 28
空心菜········································· 29
高芥菜········································· 30
野澤菜········································· 31
瑞士甜菜······································ 32
西洋菜········································· 33
明日葉········································· 34
芝麻菜········································· 35
薺菜············································ 36
番杏············································ 37
台灣山菊······································ 38
蜂斗菜········································· 39
山茼蒿········································· 40
日野菜········································· 41
山麻············································ 42
艾草············································ 43
芽菜············································ 44
豌豆苗········································· 45
苦苣············································ 46
萵苣············································ 47
羽衣甘藍······································ 48
嫩葉萵苣······································ 49
蘿蔓萵苣······································ 50
紅葉萵苣······································ 51
結球萵苣······································ 52
嫩莖萵苣······································ 53
朝鮮薊········································· 54
刺龍芽········································· 55
冬瓜············································ 56
絲瓜············································ 57
小黃瓜········································· 58
櫛瓜············································ 59
山苦瓜········································· 60
秋葵············································ 61
青椒············································ 62
糯米椒········································· 63
蘆筍············································ 64
蘆薈············································ 65
蔥··············································· 66
淺蔥············································ 67
分蔥············································ 68
茖蔥············································ 69
韭蔥············································ 70
葉蔥············································ 71
山蒜············································ 72
韭菜············································ 73
芹菜············································ 74
水芹菜········································· 75
西洋芹········································· 76
鴨兒芹········································· 77
平葉歐芹······································ 78
捲葉歐芹······································ 79
香菜············································ 80
百里香········································· 81
羅勒············································ 82
鼠尾草········································· 83
紫蘇············································ 84
山椒············································ 85
山葵············································ 86
甜豆············································ 87
荷蘭豆········································· 88
四季豆········································· 89
菜豆············································ 90
豌豆············································ 91
毛豆············································ 92
蠶豆············································ 93
甘豌豆········································· 94
白雲豆········································· 95
紫萁············································ 96
蕨菜············································ 97
陸鹿尾菜······································ 98
蓴菜············································ 99
哈密瓜········································· 100
奇異果········································· 101
酪梨············································ 102
酸橘············································ 103
酸橙············································ 104
萊姆············································ 105
橄欖············································ 106
青梅············································ 107

紅、紫色蔬果

紫高麗菜······································ 110
紅菊苣········································· 111
紫洋蔥········································· 112
大頭菜········································· 113
紫芋············································ 114
地瓜············································ 115
蘇拉威西芋·································· 116
二十日蘿蔔·································· 117
茄子············································ 118
日本圓茄······································ 119
甜菜············································ 120
彩椒············································ 121
茗荷············································ 122
大黃············································ 123
辣椒············································ 124
紅豆············································ 125
蘋果············································ 126
草莓············································ 127
西瓜············································ 128
五葉木通······································ 129
無花果········································· 130
百香果········································· 131
李子············································ 132
桃子············································ 133
番茄············································ 134
小番茄········································· 135
葡萄············································ 136
西印度櫻桃·································· 137
藍莓············································ 138
覆盆子········································· 139

橘、黃色蔬果

南瓜············································ 142
玉米············································ 143
胡蘿蔔········································· 144
迷你胡蘿蔔·································· 145
銀杏············································ 146
雜糧············································ 147
菊花············································ 148
夏橙············································ 149
柑橘············································ 150
金柑············································ 151
木瓜············································ 152
甜瓜············································ 153
梨子············································ 154
芒果············································ 155
柿子············································ 156
鳳梨············································ 157
香蕉············································ 158
枇杷············································ 159
日本柚子······································ 160
檸檬············································ 161

白色蔬果

獨活············································ 164
山獨活········································· 165
菊苣············································ 166
白菜············································ 167
白花椰菜······································ 168
白蘿蔔········································· 169
長山藥········································· 170
大和長山藥·································· 171
芋艿············································ 172
雪蓮果········································· 173
蕪菁············································ 174
蓮藕············································ 175
百合根········································· 176
越瓜············································ 177
苜蓿芽········································· 178
蘿蔔嬰········································· 179
綠花椰菜苗·································· 180
豆芽菜········································· 181
杏鮑菇········································· 182
金針菇········································· 183
秀珍菇········································· 184
洋菇············································ 185
生薑············································ 186
大蒜············································ 187
蕗蕎············································ 188
紅蔥頭········································· 189
黃豆············································ 190
鷹嘴豆········································· 191
發芽糙米······································ 192
酸莖大頭菜·································· 193
葫蘆乾········································· 194
乾蘿蔔絲······································ 195

褐、黑色蔬果

菊芋············································ 198
海老芋········································· 199
牛蒡············································ 200
野生山藥······································ 201
牛蒡薊········································· 202
辣根············································ 203
馬鈴薯········································· 204
慈姑············································ 205
竹筍············································ 206
洋蔥············································ 207
栗子············································ 208
蒟蒻芋········································· 209
香菇············································ 210
鴻喜菇········································· 211
滑菇············································ 212
舞菇············································ 213
松茸············································ 214
姬菇············································ 215
木耳············································ 216
芋莖············································ 217
山藥豆········································· 218
洋扁豆········································· 219
筆頭菜········································· 220
地膚子········································· 221
芝麻············································ 222
榨菜        223