這三個食物超級低調又超級健康，還能幫你預防癌症｜Three Super Healthy Foods That Have Long Been Overlooked

[@張適恆醫師]

字幕英文翻譯 第一段 English translation of the video transcript ⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇ Superfoods refer to a group of nutrient-dense and health-beneficial foods. Although in recent years, the term "superfood" has taken on a somewhat over-marketed impression, we cannot deny that being listed as a superfood signifies not only a wide variety of nutrients but also high nutrient density with multiple health benefits. However, every time I see articles introducing superfoods, it always seems to focus on the same types of food. Let me list a few here: quinoa, avocado, berries, pomegranates, cocoa powder, chia seeds, flaxseeds, kale, and many others. I believe that those who talk about or market superfoods would not deny these foods. But when a group of almost "celebrity" foods steals the spotlight, it means another group of foods is destined to be overlooked. They may occasionally get some coverage in health news, but most of the time, they are ignored. Even when a typhoon comes, and people rush to the supermarket to buy all the fresh food, you can still find them lying lonely on the shelves, looking quite pitiful. So today, I have chosen five long-overlooked great foods. Not only are they rich in nutrients, but they also have multiple health benefits, making them perfect for those who want to eat healthy and fight cancer on a budget. However, I want to add that the five foods I chose are more applicable to Taiwan, and they are ones I personally eat very often. Taiwan's climate and natural environment are ideal for their growth, so they are plentiful and of high quality. But in other places, it might be different, so if you're from another country, feel free to leave a comment below and share some nutrient-rich yet affordable foods from your area! Let’s begin. The first low-key, cancer-fighting food is black beans. First, let me tell you about black beans' background. They are actually the same species as soybeans (Glycine max), commonly known as soybeans. The plant has skins in various colors, and if you categorize them carefully, there are said to be nearly 3,000 different colors. Among them, yellow-skinned soybeans and black-skinned black beans are commonly used in daily diets, giving us the impression that soybeans are divided into yellow and black beans. But in reality, there are more than just these two. Additionally, before soybeans are fully mature, their pods are green, and the beans inside are also green. These young, hairy soybeans are called edamame. So, they are all part of the same family. If you split a black bean in half, you’ll see that the inside, or cotyledon, is either yellow or green. This cotyledon is a vital part of the seed, storing many nutrients. When we eat black beans, we usually choose green-cotyledon black beans, as they have much higher nutritional value than yellow-cotyledon black beans. Not only are green-cotyledon black beans better than yellow-cotyledon ones, but they are also much more nutritious than yellow soybeans. Both are rich sources of protein, dietary fiber, and essential minerals such as potassium, calcium, and magnesium. But when it comes to anthocyanins, folic acid, vitamin A, and beta-carotene, black beans far surpass yellow soybeans. However, for a food like black beans that must be cooked thoroughly, emphasizing heat-sensitive phytonutrients isn’t very meaningful. The nutrients mentioned earlier, except for vitamin A, like anthocyanins, folic acid, and beta-carotene, are quite heat-sensitive and will largely be lost once you cook or fry the black beans. This is similar to emphasizing the vitamin C content in bitter melon or broccoli. If you have to cook the food in the end, it doesn’t matter how much vitamin C it has when raw. When it comes to black beans, what is particularly worth mentioning is a more heat-resistant active compound called saponins. Soybeans are rich in saponins, and among all soybeans, black beans contain the most, about two to three times more than yellow soybeans. So, what are saponins? Simply put, they are molecules that are both water- and fat-soluble, allowing water and fats, two liquids that don’t typically mix, to emulsify. In chemistry, saponins are a type of surfactant. If a plant contains saponins, it can be made into a natural cleaning agent, such as black bean shampoo or body wash. Of course, smart humans don’t just use saponins as cleaning agents. Since many saponins exist in edible plants, we’ve started studying their health benefits. Black bean saponins, for example, can lower cholesterol, prevent fat oxidation, and maintain vascular flexibility. In addition to benefiting cardiovascular health, black bean saponins can inhibit the division of colon cancer cells. Epidemiological studies have also found that the more soybeans premenopausal women consume, the lower their risk of colon cancer. However, because black beans must be thoroughly cooked, people with chronic kidney disease are advised not to eat them daily, as their high potassium and phosphorus content can burden the kidneys. If you tend to experience bloating, it's recommended to soak the black beans overnight before cooking, as this reduces oligosaccharides and decreases the chances of bloating.

[@鄭春生-v7u]

1😅 4:29 1 4:55 4:56

[@曾碧英-i5w]

n😮

[@suhuachen8583]

謝謝張醫師的寶貴知識，記住了，買青仁黑豆，枸杞或黑枸杞，每天20-30粒，用溫水洗幾秒，地瓜葉煮熟吃，筒蒿菜也不錯！

[@張適恆醫師]

筆記很棒喔👍👍👍

[@ABD50453]

謝謝

[@catli1151]

@@張適恆醫師 請問看到影片中的西洋芹汁也是適合每天吃嗎? 洗菜的農藥問題用超音波清洗劑能幫忙嗎?

[@舒倦]

請問張醫師有糖尿病的患者枸杞可以每天吃20~30顆可以嗎？還是說隔幾天喝或是減量（10~15顆）每天少量喝

[@wawawa8964]

枸杞市面上的，都不是台灣的，當心

[@piyopiyo4453]

感謝摘要🙏🏻 酪梨 藜麥 苺果 石榴 可可粉 奇亞籽 亞麻仁子羽衣甘藍 黑豆 枸杞 地瓜葉

[@jadecheng1405]

谢谢

[@connieshum6339]

謝謝總結👍😊

[@謝寶國-y8f]

還有茼蒿菜

[@jacquelinelam3022]

黑豆可以浸過夜, 要煮多久, 可以有所有營養, 又不怕有毒?

[@呂協勳]

@@jacquelinelam3022用電鍋蒸下去然後直接搭配穀物打汁就沒問題了。

[@何誌峰]

有吃過綠花椰菜苗、紫高麗菜苗等組成的精力湯，後來幾個禮拜沒吃就斷掉了⋯⋯ 有學到一些觀念： 每天要吃的先吃， 方便取得天天吃。 地瓜葉、紫洋蔥、藍莓、蔓越莓、蘋果（去皮）、酪梨、堅果、黑芝麻粉、薑黃、黑胡椒、大蒜 吃了一陣子 身體感覺還不錯 老實講 綠花椰菜苗、紫高麗菜苗沒有想像那麼厲害 看到有人提到綠茶 自己是沒辦法喝習慣 所以是咖啡（淺培咖啡豆） 會另外特別吃的水果：奇異果

[@user-qb5ne1iq5w]

我也是這麼想，日常不便取得或特貴食材，大概就算了，專注在容易取得當中的好食材多吃，畢竟健康是長久經營的

[@maylee1526]

黑豆、枸杞、地瓜葉，原來你們叫超級食物，我吃了你們這麼久都當你們是窮人的好朋友，就像胡蘿蔔是窮人的人蔘。張醫師，糙米藜麥黑豆煮飯，黃豆當零食，毛豆燒豆腐，紅豆綠豆薏仁奇亞子湯（無糖），可以試試，保證什麼病都沒有，永遠25歲的身材。

[@an花枝丸]

@@maylee1526 小時候聽過黑木耳是窮人的………………………… 忘了

[@maylee1526]

@@an花枝丸 黑木耳是「窮人的燕窩」

[@maylee1526]

黑木耳是「窮人的燕窩」，我天天吃黑燕窩，我朋友天天吃白燕窩。我餐餐吃胡蘿蔔，我朋友餐餐吃人蔘。

[@變態-r3b]

枸杞不行啊 都是支那那邊來的 有毒

[@蔡宜宸-u7b]

#黑豆 枸杞 地瓜葉 新三寶謝謝張醫生。 處理方式注意安全防止農藥殘留。

[@鄭欣-y2g]

謝謝您，張醫師 您分享的這些資訊非常的實用，而且還會站在患者和家屬的角度考慮降低的花費的問題，真的超暖心！持續期待您的影片，吸收更多新知，照顧自己也照顧家人！

[@Wing-js3sk]

我在加拿大溫哥華生活，熱愛烹調及創作健康食譜。近期最愛的是無糖黑豆豆䊢加一顆温泉蛋，用核桃、開心果仁、花生米、黑白芝麻等堅果及紅蔥頭製作的酥餅，配一杯加入𣏌子及黑桑葚乾的淡咖啡做早餐。另外，最喜歡做的甜品是黑巧克力脆皮綠茶雪糕棒。用了甜菊代糖及純正可可脂，可可粉及綠茶粉，非常美味。

[@chihungng757]

請問知唔知地瓜葉英文叫乜？

[@Monitor2023]

@@chihungng757 Sweet potato leaves

[@美代子-k2y]

喔！你好可憐，等你活到200歲時，世上沒有一個人是你認識的，寂寞啊！

[@Monitor2023]

@@美代子-k2y 別胡說

[@黃乃宣]

不知加拿大如何但台灣生花生隔幾年買都發現皮上有肉眼可見的黴菌...所以多年來除了美國花生醬或帶殼生花生一率不買..

[@蔡東穎-w4i]

感謝張醫師分享！張醫師口條咬字清楚流暢，非常專業，謝謝

[@nancyhuang7823]

而且字幕非常清楚

[@吳毓英-r8g]

地瓜葉是個很好的青菜也是救人一命它是個功德可以預防大腸直腸癌。

[@Monitor2023]

非常非常有價值的好影片 張醫師真是一位富有愛心的好醫師 👍👍👍

[@Aniur964]

很好！沒有一句廢話。謝謝！

[@Devil-yp2ng]

黑豆，枸杞泡米酒1個月，小酌助眠又養生

[@celinachen2362]

非常感謝張醫師 無私的分享寶貴資訊! 太感謝了!

[@Lili-sw9ls]

张医师，有一种牛肝菌叫红柄牛肝菌，它也是含天然的花青素，把它切开后20秒内就会变深蓝色，我最近在德国的森林里采了很多这种红柄牛肝菌，明天早上我会去森林继续采它，我最近这些年花大量时间去学习蘑菇和野菜知识，我现在日常饮食的蔬菜和喝的花草茶都是自己在森林里采的，一般的医学博主介绍的食物都只是我们平常在超市里能买到的食物，我比较喜欢森林里不要钱又安全健康食物

[@張適恆醫師]

住德國真好，森林裡就有好吃的蕈菇😊

[@amandamak8808]

I am so proud of you. 我有無數有機草茶，有些是有機農場買的

[@userzhang3984]

感恩張醫師，您太棒了，有您真好。

[@stephchou7773]

感恩醫師❤我以前很少吃地瓜葉，自從得肺癌後得知地瓜葉的好處，最常吃的本土蔬菜就是地瓜葉了😊

[@denniswang2396]

倪海廈中醫師的演講與網站值得一看。 推薦給您

[@吳阿米-p4s]

誇大了枸杞的維生素c含量，枸杞跟柿餅一樣，都是因為乾燥後造成維他命c大量流失，乾枸杞維生素c含量只有1.4mg/100g，很多新鮮水果維生素c含量都高於乾枸杞

[@erqw6819]

蘋果是防癌之王。

[@玉華孫-m5k]

谢谢张医师，您的讲解通俗易懂，受宜非浅，谢谢您对人们的身体健康帮助真的非常好🎉

[@鐘鈴林]

受益良多，感謝張醫師

[@諸惡莫作種因得果]

祈願台灣世界 ㄧ切無災無難 和平安康吉祥 南無阿彌陀佛

[@-Rc1979-Tw]

+1

[@minminmin4168]

謝謝張醫師，讓我們受益良多～

[@高煥舜]

常喝黑豆漿，所以我之前也有查詢過黑豆的營養，原來大豆皂甘是很有幫助的成分，另外大豆異黃酮應該也是很好的成分吧?

[@張適恆醫師]

是的，另外一個好東西就是大豆異黃酮，但黑豆比黃豆就多不了多少了

[@dayanddayshello811]

红薯叶真的超级好吃 谢谢张医生

[@黃月蘭-o7z]

非常感恩!感恩!感恩!張医师详细的分析与分享宝贵的生活注意知识,非常好🎉😂😂谢谢您!

[@saraqueen7527]

帥醫師👍👍👍🎉🎉柴柴寶貝的抱枕真可愛🥰😘👍💗💗

[@黃月蘭-o7z]

非常谢谢张医师分享提醒,🙏🙏🙏🙏🙏🙏

[@maymay1959able]

多謝詳細介紹同解釋❤

[@LiveLoveLaughEveryday]

谢谢医师，太好的信息。 我要把食烧过的枸杞改为速烫过的生枸杞。我们这里没有山芋叶，即然它耐虫，我明年开春就在后院种它🎉。

[@mikelin3549]

小心~拘杞买时得看色泽，非常重要

[@林玉文-m2r]

謝謝張醫師的分享

[@chengshenchan]

青仁黑豆+枸杞+地瓜葉K2D3

[@a-wonderful-land]

可可粉虽然抗氧化，但是会有重金属，注意适量

[@sandywong2005]

資料豐富，有用，謝謝張醫師🙏🏻🙏🏻

[@ChesterNI-w8c]

謝謝醫生分享，以後買枸杞來泡茶喝

[@orange5382]

基改出來的超恐佈的

[@紀情川]

黑豆。枸杞。地瓜葉（五色天然蔬果）

[@林志明-r1p]

黃豆黑豆預防脹氣，可以先泡水在用果汁機打爛，我多是加在早餐裡面煮不會脹氣。

[@jenlin6058]

謝謝張醫師～❤

[@詹珮瑢]

張醫師您好～影片提到的食材我常吃，但吃黑豆怕脹氣所以都喝黑豆水（之前加微微黑糖現在怕血糖高只喝黑豆水）❤

[@張適恆醫師]

非常棒喔

[@高少梅]

可加一片新會陳皮可免胀氣

[@詹珮瑢]

@@張適恆醫師 🌹謝謝您鼓勵 家院子種有機地瓜葉很好照顧 謝謝您提醒，我今後會常吃。 感恩🌹

[@詹珮瑢]

@@高少梅 謝謝您建議，我會試試看🌹

[@elleshi1538]

感謝分享，受益良多。

[@蘇打沈]

枸杞現在市場上都是內陸進來， 我怕農藥殘留太高，又不好清洗，至少要流動清水洗12-15分鐘，洗好可能都爛了，營養也流光了，這樣太麻煩，因為飲食就是要落實在生活中，不好處理太麻煩比較不容易確實每天實行，所以乾脆放棄，就吃黑豆和地瓜葉就好啦，而且張醫也介紹很多其它種類的超級食物，吃的密集ㄧ點，再搭配其它蔬菜，每天換著吃，平均吃，不要固定只吃幾種，就彩虹蔬果啦，這樣比較好，這是我自身經驗，生病已後..😮😮😮 腎臟功能比較不好，每天在吃這些超級食物要自己注意ㄧ下，深綠色蔬菜和豆類鉀磷可能都偏高ㄛ

[@liintao3841]

可以選擇有機的枸杞

[@張適恆醫師]

彩虹蔬果最棒了😉😉

[@jacquelinelam3022]

其实枸杞可以自已種的嗎?

[@呂協勳]

@@jacquelinelam3022可以，種過盆栽的

[@jacquelinelam3022]

@@呂協勳 , 謝謝你. 以后要找找有沒有這种視頻学种. 自已种吃得安心.

[@MM-fs1pb]

地瓜叶和肺癌的发病率很可能和城市与农村的区别有关联，城市内买卖地瓜叶的人还是比较少的，而农村人自己割地瓜叶很方便吃的就多

[@謝素華-q3y]

黑豆、枸杞、地瓜葉

[@謝素華-q3y]

感謝主耶穌美好的、奇妙的創造，讚美主耶穌...

[@puitinglung]

但红枸杞製作過程可能有加添有毒的東西😢

[@謝素華-q3y]

@@puitinglung 找有信用的店家買喔

[@mikelin3549]

​@@puitinglung ~讲得太对了，这东西各种飞虫.甚至蚂蚁也受吃， 小心.再小心，仔细清洗。

[@mikelin3549]

​@@謝素華-q3y 沒有用，拘杞子太美味了各种飞虫.都爰吃，所以只能打大剂量的防虫.防腐剂，买出时再染上深红色……。

[@chuanjuchaing7876]

造福人群 謝謝

[@yoyochung-rh1qv]

謝謝張醫師權威的分享，型型俏俏👍👍❤❤

[@ellalin330]

謝謝分享❤

[@etlay5684]

最喜歡吃的就是地瓜葉，所以在家裡我只種地瓜葉。我常把地瓜葉熱湯，加一點蒜泥，醬油，橄欖油 和 檸檬汁 來吃。 謝謝張醫生。

[@davehuang9005]

謝謝 張醫師 好的醫師教導人們如何吃好的食物

[@張適恆醫師]

字幕英文翻譯第一段 第二段 English translation of the video transcript ⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇⬇ The second food is goji berries. When we mention goji berries, we often think of dishes like longan jujube tea, ginseng chicken soup, or stir-fried veggies with sesame oil. Why? Because goji berries often play a supporting role in these dishes. But if you think that’s all goji berries are good for, you’re completely mistaken. Goji berries are often overlooked as a superfood, so don’t just use them to brew tea. Next time, wash them thoroughly, don’t cook them, soak them in cold water to soften them, and then eat them directly. Goji berries are rich in vitamins C and B, as well as calcium and iron. Additionally, their beta-carotene content is three times that of carrots, and their lutein is five times that of carrots. While the anthocyanin content in red goji berries is comparable to that in blueberries, black goji berries, which are rarer, contain up to 20 times the anthocyanins of blueberries. However, since black goji berries cannot yet be mass-cultivated, they are expensive. If you can't find them, just eat red goji berries. Besides these nutrients, goji berry polysaccharides are another component that has gained attention in recent years. They can manipulate white blood cells to attack cancer cells, such as breast cancer cells. Why is manipulating white blood cells important? Because in cancer patients, not all white blood cells are good. Tumors have the ability to release chemicals that encourage some white blood cells to turn against us, helping cancer cells grow and divide, and even helping tumors build new blood vessels to supply them with nutrients. In cancer medicine, we call these traitorous white blood cells M2 TAMs (tumor-associated macrophages). On the other hand, the body can also issue commands to release chemicals that turn another group of white blood cells into tumor-fighting cells. We call these loyal soldiers M1 TAMs. Goji berry polysaccharides play a role here by converting the already traitorous M2 cells back into M1, helping the body fight the tumor. In cancer treatment, many drugs are being developed to strengthen the tumor-fighting effect of M1 cells. You only need to eat about 20 to 30 goji berries a day, as they are a nutrient-dense food, so you don’t need to eat a lot. The key is to avoid heating them, as most of their phytonutrients are heat-sensitive. Also, be mindful that goji berries are relatively high in sugar, containing 10 to 20 grams of sugar per 100 grams, so if you eat too many, you may unknowingly consume too much sugar. Lastly, news reports occasionally mention excessive pesticide residues on goji berries, so be cautious. Although government agencies regularly test goji berries on the market, the safest approach is still to rely on ourselves. Before eating goji berries, rinse them under running water for five minutes, drain them, and ideally blanch them in hot water for a few seconds to remove harmful substances. While washing, observe the color of the water-if it turns bright red, it’s likely food coloring, indicating low-quality goji berries that are best avoided. The third great, overlooked food is sweet potato leaves. Every living organism continuously produces toxic substances during its operations. Among these toxins, free radicals-molecules that oxidize other molecules and damage bodily functions-are particularly harmful. Of course, the body can clear free radicals, primarily in the liver. But when the amount of free radicals exceeds the body’s capacity, external help is needed to remove the excess. Polyphenols from food are especially effective in helping the body eliminate free radicals, so the total polyphenol content (TPC) of a food is often used to represent its nutritional value and its potential for preventing diseases like cardiovascular and neurodegenerative diseases and cancer. Among all foods, dark green vegetables have some of the highest TPC levels. In many comparative studies on dark green vegetables, sweet potato leaves consistently rank among the top, often coming in first. Kaohsiung Veterans General Hospital once analyzed the lifestyles of 300 lung cancer patients and another 600 controls to determine which dietary habits particularly reduce lung cancer risk. The results showed that people who ate more of two specific vegetables had significantly lower chances of developing lung cancer-one was sweet potato leaves, and the other was garland chrysanthemum. This shows that regularly eating foods rich in antioxidants and high in polyphenols, like sweet potato leaves, is incredibly beneficial for health. Additionally, sweet potato leaves are rich in calcium, lutein, dietary fiber, and vitamins A, D, and K. I would like to specifically mention vitamin K here. The K2 in vitamin K needs to work together with vitamin D3 for the calcium we consume to be efficiently absorbed into our bones. First, D3 helps calcium get absorbed from the intestines into the bloodstream, and then K2 allows this calcium in the blood to enter the bones. This is why it’s often recommended to take D3 and K2 together when using supplements. What's even better is that sweet potato leaves rarely have issues with pests, so they almost never require pesticides. However, there have been cases where excessive pesticide residues were detected on sweet potato leaves, though these are rare. So, before cooking them, make sure to thoroughly wash them in water for 5 to 10 minutes to remove as much dirt and residue as possible. And be sure to cook them completely! So, these are the three foods you should pay extra attention to, often hidden on supermarket shelves and rarely mentioned. To be honest, every time I go to Costco to buy organic black beans, I've never encountered anyone else rushing to grab them. Hopefully, next time, I’ll see you there, also buying black beans! That’s all for today’s video. Thank you all for watching, and special thanks to the members who have supported me over these past few months. See you in the next episode. Bye-bye!

[@陳小妹-m3i]

太棒啦🎉謝謝

[@everwherechen8156]

請問張醫師 地瓜葉煮熟植化素不就消失了？

[@張適恆醫師]

用微波或是蒸熟可以保留比較多

[@emilly966]

謝謝張醫生

[@胡素鳳-c2t]

謝謝帥醫師

[@張適恆醫師]

謝謝😆

[@jinanchen1047]

黑豆便宜营养丰富！

[@hsianfans]

了解。謝謝分享❤

[@維張-q3n]

謝謝張醫師的分享～

[@yixiu1992]

我会做抗癌餐了，地瓜叶加枸纪子，蒸豆腐，黑豆浆 ok

[@張適恆醫師]

太棒了！

[@ksuetheen]

Tempe / tempeh 天贝是超级健康食物

[@wigil]

感謝醫師, 順帶一提, 枸杞還要注意是否有被不法商人使用硫磺浸泡, 但怎樣解決就不知道了

[@juanmeiling]

買有機的枸杞

[@wigil]

@juanmeiling 那裡有？

[@黃燕祥芳芳]

🌷好棒的教導😃好棒💯💯

[@楊素玉-v3l]

謝謝您

[@丁美娟-s1u]

平安 吉祥

[@fengwm1973]

非常好的科普🎉🎉🎉

[@nhuliemtchum6463]

张医師．今天正在搜索中看到了您＇好高興啊！因为您用簡单的方式明白地告訴太家＇大感謝您啊＇下次可以講觧老人班的治愈飲食嗎！❤

[@MRay-kj5qp]

我也愛吃地瓜葉，只可惜離開台灣之後，再吃不到了，更談不上找得到桐蒿菜，好悽涼喔！

[@紫羅蘭-n6g]

美國超市德成行、大華有的＇你也可以用地瓜發芽培養·

[@張適恆醫師]

我在北美也有買過地瓜葉，只是真的很貴

[@holystone-ii1bp]

夏天可以種，春天可以先在室內培育。

[@an花枝丸]

​​@@紫羅蘭-n6g有分吃塊根與吃葉子的地瓜品種 差別好像是嗜口與產量？

[@MRay-kj5qp]

@@holystone-ii1bp 謝謝 只是年老體衰 且無條件或環境做培植

[@YY-qn5tp]

奇異果👍

[@elainec1833]

我想請問張醫師，我住在國外，買不到青仁黑豆，請問我是否可以食用國外的有機黑豆？

[@張適恆醫師]

如果想攝取大豆皂苷，又買不到黑豆(black soybeans)的話，其實也可以買黃豆，有機非基改的。否則在國外常常買到的是黑扁豆。

[@elainec1833]

謝謝你張醫師，那我去買有機黃豆，打豆漿喝比較簡單😅

[@raa565]

有機讚

[@chewingchung2804]

請問患牛皮癬應該吃甚麼？

[@張適恆醫師]

我會建議我的病人吃地中海飲食

[@erqw6819]

我的感覺是，豆類很難消化的，要知道癌症最怕的是蘋果。而且蘋果很好消化，幾乎可以對付一切癌症，又沒副作用。蘋果是唯一雙向調解作用的水果，可調解便秘，又可解決腹瀉，我吃蘋果幾十年，身體受益匪淺。

[@wengjianmei7966]

豆类煮法得用破壁机煮成浆糊。

[@silentocean732]

我很專情，每天一個鸡蛋，一個小時後一個蘋果，一個小時後一把種子，所有食物都配一杯溫白開水！大多时時候不吃糖，平日米飯，面食、肉類、海鮮、蛋、奶、瓜果蔬菜、種子⋯都盡量全面平均！晨起伸展身體、輕運動加阻力訓練堅持不激烈不超時！也間隔時間補充少少部分營養品！年過半百沒三高，唯一克星就是手機！刷刷一下就是大半夜😢不明白的是，刷手 機容易犯困，不知道是不是该睡不睡還是腦缺氧😂雖然很想改掉壞習慣，但都只停留在喊口號😂感覺手機像毒品般控制著我，我的養生計划遲早得因它而泡湯😭

[@levin5979]

我也覺得最難克制自己的不是胃口而是手機😂我45Y

[@Dididada997]

我覺得你犯睏是因為你一小時吃一點，一小時吃一點，會讓血糖一直在一個高度下不來，最好是集中一個時間吃

[@張適恆醫師]

記得要讓眼睛休息一下😊😊😇

[@cactusbrit]

⁠@@Dididada997認同。進食時間分散，會讓血糖被提起來數次。集中吃，血糖提一次就好

[@陳淑芬-c5n]

早餐水煮蛋+ 酪梨+ 咖哩粉 和豆漿+ 亞麻籽粉+ 芝麻粉，滿好的，可口 今後要改成黑豆漿，都是無糖的 無糖豆漿會回甘喔~~

[@s89415252]

有沒有一種說法是，生長在什麼環境，就吃那個環境生產的食物？假設成立的話，苟杞、黃豆、地瓜葉，是不是比藜麥、奇亞籽酪梨更適合東方人吃？

[@shan33612]

D3K2我知道，但10:50提到地瓜葉一定要徹底煮熟，這樣營養不會流失？

[@張適恆醫師]

記得用蒸的盡量不要用水煮的，營養素保留比較多

[@qimeng3532]

❤❤❤

[@平海夕漫漫]

嗨，霸道總柴的俏張醫師👍🏻

[@張適恆醫師]

總柴這集請假一次😂😅

[@舒倦]

黑豆漿也有同樣的效果嗎？

[@張適恆醫師]

也可以唷

[@舒倦]

@@張適恆醫師 謝謝張醫生回覆

[@曾惠凰]

請問黑豆粉比較好？還是直接吃黑豆？

[@小佑-z9y]

這些我常吃

[@agneslim2965]

请问张医师黑枸杞也是泡软了直接吃吗？ 黑豆煮水一次要用多少黑豆呢？ 谢谢

[@張適恆醫師]

是的黑枸杞也要泡軟，煮黑豆水就沒有限制，只是最好可以把黑豆也吃下去

[@lihankung6246]

​@@張適恆醫師請教醫師，煮黑豆水沸騰是100度，花青素會全部流失嗎？

[@alvin23571]

苹果果胶是否真的如此神奇呢？

[@lisaliu5247]

請問張醫師： 您買回青仁黑豆後，通常怎麼吃呢？ 我怕買回來後不知道如何食用，謝謝🙏

[@張適恆醫師]

我會泡水泡幾個小時，然後放在電鍋蒸熟後直接吃

[@lisaliu5247]

@@張適恆醫師謝謝您🙏

[@JasonTseng-d2p]

喝黑豆漿也可以嗎

[@張適恆醫師]

非常可以喔

[@JasonTseng-d2p]

@@張適恆醫師 謝謝醫師的回覆!

[@BillionaireCHING]

謝謝老師的分享。

[@pandapanda06194]

醫師上述的食物血壓高也可以？

[@張適恆醫師]

可以，他們都可以改善血壓

[@ogktdh]

請問黑豆泡隔夜要冰起來泡嗎？

[@林志明-r1p]

要冰冰箱，比較安全

[@林診如]

請問醫師，我們喝無糖黑豆奶，可以嗎？謝謝

[@張適恆醫師]

可以的

[@陳麗嬋-v8p]

感謝張醫師分享！謝謝 🙏🙏🙏

[@vita628chou]

這些超級食物，超級貴！

[@camellia2607]

請問： 有查到地瓜葉一天可吃300克，是指生菜的重量還是熟菜的重量？ 300克的生菜煮熟後的克重是？ 地瓜葉和枸杞也能拌一起 或一起打蔬果汁嗎？

[@張適恆醫師]

綠葉蔬菜的量通常是指煮熟後的重量 跟枸杞打在一起可以唷

[@kueichenglee7583]

黑豆煮多久

[@Cai_feng_yi]

地瓜葉常被害蟲啃成一小洞一小洞的，此外，蝸牛也喜歡吃地瓜葉。

[@Jaynesstw]

哈哈!看完這一集相信下一次去好事多醫師就會看到有人跟你搶黑豆了XD但黑豆是要怎麼吃啊?我之前都是喝市售的黑豆漿，但自己買豆子倒是沒有過，難道也是拿來打豆漿?

[@張適恆醫師]

我的吃法簡單又粗暴，用電鍋蒸熟，然後配枸杞吃

[@曾惠凰]

@@張適恆醫師請問ㄧ次吃多少

[@wengjianmei7966]

还有孤零零的食物是胡萝卜，白萝卜，豆芽，白菜，蕃茄，茄子，长豆，包菜🤣🤣🤣😅 在我们印尼本地再便宜不过的食物。

[@winniechin7378]

黑豆泡醋可以吗？ 但地瓜叶很多草酸？

[@Shirley-ts1el]

草酸高的青菜用川燙的，可以去掉很多草酸，或者用多一點水炒菜，菜汁不要。

[@張適恆醫師]

泡醋可以喔

[@G07vtsh]

張醫生 請問黑豆芽和黑豆效果一樣嗎?

[@張適恆醫師]

發芽後的豆子營養成分會增加喔，所以芽菜營養更多

[@Meng-g5r]

張醫師今天的鏡頭放很高⋯⋯

[@orange5382]

要非基因改造的，要有機的，否則吃了就

[@盧文欽-u2h]

謝謝

[@林弘偉-v2r]

枸杞可以生吃嗎?

[@geogishot]

可啊甜甜的

[@張適恆醫師]

可以

[@DebbyLiu-wh5id]

請問黑豆漿呢？

[@張適恆醫師]

黑豆漿也很好喔