2014年8月23日 星期六

20 PLACES TO SEE ABROAD BEFORE YOU DIE

It’s a big world out there—so big that it can be daunting to decide what international destinations to visit in the course of a lifetime. From natural wonders to man-made masterpieces, from wildlife to cityscapes, the choices are seemingly endless. Don’t let indecision get you down, or worse, delay the planning of your next trip. We’ve whittled it down to 20 amazing places to see abroad before you die. Pick one or pick them all—you can’t go wrong.

RIO DE JANEIRO

Where: Brazil
Known as the Cidade Maravilhosa, or the Marvelous City, Rio de Janeiro has more than 20 beaches and many dramatic landmarks, including the much-photographed Christ the Redeemer statue that overlooks the city. The thriving metropolitan area, with its exceptional architecture, museums, galleries, and restaurants, sits on the magnificent Guanabara Bay against a rugged backdrop of forested mountains, making for one of the most stunning settings in the world.
Insider Tip: Rio de Janeiro’s annual Carnivalis world-famous, and it’s not just hype. Imagine 2 million people partying to samba music over five days of debauchery. But regardless of whether you visit during the festival, the spirit of the exuberant Carioca people is evident year-round.

MACHU PICCHU

Where: Peru
The Lost City of the Incas is perched on the edge of a mountain high in the Andes, a location so remote that it remained hidden from ravaging conquistadors and untouched by the 20th century until it was “discovered” in 1911. Machu Picchu is a wonder on many levels, from its awe-inspiring natural splendor to its fascinating history. Visitors can do a multi-day trek to reach the site, or ride a bus up a winding road.
Insider Tip: Soaring more than 1,100 feet above Machu Picchu is a sharp mountain known as Wayna Picchu. The challenging one-hour walk up the steep summit—believed to be the former residence of the Incan high priest—affords a rare view of Machu Picchu from on high. Purchase an advance ticket and show up early; only 400 people are permitted on Wayna Picchu each day.

GALÁPAGOS ISLANDS

Where: Ecuador
Located 575 miles off the coast of Ecuador, the Galápagos archipelago and its surrounding waters are a national park, a biological marine preserve, and a UNESCO World Heritage Site. The area’s raw beauty and abundance of unique species, like the giant tortoise, make it a nature lover’s dream. Charles Darwin conducted research here in the early 1830s that contributed to his theory of evolution and his groundbreaking book, On the Origin of Species.
Insider Tip: Galápagos travel has traditionally taken place aboard small cruise ships that travel from island to island. In 2007, an outfitter named Red Mangrove built an eco-lodge on the island of Santa Cruz, and pioneered land-based tours. Since then, Red Mangrove has expanded to include the islands of Floreana and Isabela, offering multi-island Galápagos tours and eliminating the need to sleep on a boat.

TORRES DEL PAINE NATIONAL PARK

Where: Chile
There are more sheep than people in the Magallanes Region of Chilean Patagonia—one of many factors that make Torres del Paine National Park so fascinating. Here, the granite spires of the Paine massif tower over emerald green valleys, churning rivers, glassy blue lakes, glaciers, and icebergs. Adding to the mystique, this dreamscape is one of the most inhospitable places on the planet, with winds that can knock a grown man to the ground. Visit in January or February; the weather is too extreme any other time.
Insider Tip: While there are many trails in the park appropriate for day hikes, Torres del Paine was designed for multi-day circuit treks, with refugios—European-style cabins offering a bed, meals, and a hot shower—dotting the trails. The three-day 'W' route is one of the most spectacular hikes in the world.

ICELAND

Where: Iceland
There’s simply no place else on earth likeIceland. From waterfalls to active volcanoes, from glaciers to hot springs, the Land of Fire and Ice is a study in extremes. The country is such a visual spectacle that it’s hard to decide where to begin. Fortunately, Iceland also knows how to cater to tourists. Base yourself out of Reykjavik, the quirky capital city, where a host of reputable outfitters like Arctic Adventures offer excursions ranging from scenic horseback rides to extreme ice climbing, and everything in between.
Insider Tip: Iceland straddles the spot where the North American and Eurasian tectonic plates converge. About an hour outside of Reykjavik lies Silfra, a glacier-fed fissure between the plates with a water temperature that hovers just above freezing. Intrepid travelers can don a dry suit and snorkel and swim across it. The water is believed to be among the clearest on the planet, with 50 meters of visibility.

PARIS

Where: France
The Eiffel Tower, Cathedral of Notre Dame,Louvre, Champs-Elysees, and Arc de Triomphe—Paris is like a living museum of architecture and history. Add in the world-class dining, gallery-hopping, and shopping, not to mention the je ne sais quoi of the Parisian personality, and the City of Lights is a simply mesmerizing cultural experience.
Insider Tip: Don’t even think about driving in Paris. The rapid transit system—the Métropolitain or Métro—is one of the densest on the planet with more than 300 stations. Plus, riding the Métro is an authentic Parisian experience, as much as visiting the city’s famous sites.

ROME

Where: Italy
Cities don’t get more epic than Rome. The Eternal City, founded in 753 B.C., is one of the oldest occupied cities in Europe and widely regarded as the birthplace of Western civilization. This is the center of Renaissance art and religious opulence. Sites like theVatican’s Sistine Chapel and the Colosseumare among the most visited tourist attractions on Earth. For most people it’s not a question of whether or not to visit Rome, but rather, when. The answer: as soon as you can.
Insider Tip: There will always be tourists in Rome. And as Italy’s capital and largest city, it’s never tranquil. Surprisingly, the crowds don’t deter from the spine-shivering wonder of the city’s magnificent sites. In fact, they seem to enhance it. Viva Roma!

MARRAKESH

Where: Morocco
Perhaps the most exotic city on the planet,Marrakesh began as a trading post along the ancient caravan routes from Timbuktu. It remains a shopping mecca, and the city’s main square, Djemâa el Fna, is regarded as the busiest in Africa. The intoxicating experience of turbaned arts and craft sellers at every turn, careening donkey carts, and smiling snake charmers is unforgettable.
Insider Tip: At Medina, Marrakesh’s charmingly narrowed-alley commercial center (and UNESCO World Heritage Site), vendors jack up prices for tourists by as much as two-thirds. A little good-natured haggling will go a long way.

SERENGETI NATIONAL PARK

Where: Tanzania
There are few wildlife experiences as awe-inspiring as the Great Migration, when 1.5 million wildebeests, accompanied by 400,000 gazelles and 200,000 zebra, move throughout the Serengeti ecosystem. There is no better time to go on a safari in Serengeti National Park, which also has the highest concentration of large mammals on the planet, particularly lions.
Insider Tip: The migration pattern isn’t complicated, the wildebeests move from the northern hills to the southern plains for the short rains in October and November, and then back north (and a bit west) after the long rains in April, May, and June. Still, it’s best to work with a safari outfitter who can ensure you don’t miss a thing, and will get you glimpses of the Big Five (lion, African elephant, Cape buffalo, leopard, and rhinoceros).

VICTORIA FALLS

Where: Zambia/Zimbabwe
Victoria Falls, or Mosi-oa-Tunya, its indigenous name meaning “smoke that thunders,” is neither the tallest nor the widest waterfall on the planet. But its combined height and width make it the largest—an enormous sheet of falling water twice the height of Niagara Falls. The falls can be viewed from either the Zambian or the Zimbabwean side, with the Zimbabwean regarded as the more picturesque.
Insider Tip: The Victoria Falls Bridge connecting Zambia and Zimbabwe offers daredevils a thrill. Sign up with Victoria Falls Bungee to zip line across it, bungee jump from it, or leap off it attached to a rope that swings out over the Zambezi River.

GIZA

Where: Egypt
A large suburb of Cairo, Giza is the location of the Giza Plateau, better known as the home of the Giza Pyramids and the Great Sphinx—the most famous archeological sites in the world. The Great Pyramid, one of three main pyramids located at Giza, is one of the Seven Wonders of the Ancient World—the only one that has survived to present day. It was built in the 4th Dynasty (circa 2550 B.C.) and was the tallest building on earth until the Eiffel Tower was erected in 1889.
Insider Tip: In the aftermath of the Arab Spring, Egypt isn’t the place for DIY travel. For the most comfortable experience, plan to visit as part of a tour group. Giza is typically done as part of a Cairo–Luxor–Aswan trip along the Nile River, which makes for spectacular sightseeing and hits the best of the ancient pyramids, temples, and tombs.

JERUSALEM

Where: Israel
One of the oldest cities in the world,Jerusalem is also perhaps the most divine—literally. The three major Abrahamic religions—Judaism, Christianity, and Islam—consider it holy. On the east end of town, the Old City is the religious and historic highlight. This walled area of cobblestone alleys is smaller than half a square mile, but packed with major sites like the Western Wall, Temple Mount, and theChurch of the Holy Sepulcher, as well as boutiques and markets representing the four quarters: Jewish, Muslim, Christian, and Armenian.
Insider Tip: Jerusalem has a thriving art and culture scene, most notably the Israel Museum, a 20-acre complex of exhibits and collections featuring Judaica, Israeli, and European art, plus archaeological findings. The Dead Sea Scrolls, discovered in the mid-20th century in caves near the Dead Sea, are housed here.

PETRA

Where: Jordan
Jordan’s most popular tourist attraction, Petrameans “rock” in Greek. Built in the first century B.C., the city appears to spring from the very cliffs that surround it, a marvel of rock-cut architecture and mystery. The ancient city did not even appear on Western maps until it was re-discovered in 1812 by a Swiss traveler. Today, tourists are free to stroll Petra’s boulevards and explore its mesmerizing tombs and archeological sites.
Insider Tip: The Jordanian Department of Antiquities restored an ancient flight of stairs cut into the rock that leads to the top of Jabal Madhbah, the “mount of the altar.” Besides the interesting remains at the summit (a Roman dining room and sacrificial alter), the site affords incredible views of Petra below.

ISTANBUL

Where: Turkey
It’s hard to top Istanbul for history, culture, and lore. The city formerly known as Constantinople is located along the Silk Roadand straddles two continents. It has hosted many great civilizations, serving as the capital of four empires: Roman (330–395), Byzantine (395–1204 and 1261–1453), Latin (1204–1261), and Ottoman (1453–1922). Today it’s a thriving cosmopolitan metropolis that juxtaposes old and new.
Insider Tip: With more than 14 million residents and an area that spans both Europe and Asia for over 2,000 square miles, Istanbul is huge. You could spend a lifetime exploring the city and still only scratch the surface. Don’t miss Hagia Sophia: Once a church, then a mosque, and now a museum, this great architectural beauty is timeless, and a metaphor for the city itself.

TAJ MAHAL

Where: India
The awe-inspiring Taj Mahal is the world’s most famous monument in honor of love. The white marble mausoleum was built sometime in the mid-1600s by emperor Shah Jahan in remembrance of his wife Mumtaz, a Persian princess. Located just south of the city ofAgra, the Taj Mahal remains one of the world’s finest examples of Mughal style—an elegant combination of Persian, Islamic, and Indian architecture. The interior is even more beautiful than the exterior, if that’s possible.
Insider Tip: The Taj Mahal is often mistaken as the domed building seen in photos. In reality, there’s an entire complex beyond the main domed building (which served as the tomb), with expansive gardens, a mosque, and several more mausoleums and buildings made of red sandstone.

EVEREST BASE CAMP

Where: Nepal
The summit of Mt. Everest is an icon for adventure. But you don’t need to conquer the 29,000-foot peak to experience the exhilaration, challenge, and culture of life in the high Himalayas. Everest Base Camp is located in the world’s highest national park, Qomolangma National Nature Preserve, and is open to tourists as well as to mountaineers.
Insider Tip: There are technically two base camps on Everest. North Base Camp sits on the Tibet side at 16,900 feet, and South Base Camp on the Nepal side at 17,598 feet. Outfitters lead visitors there by shuttle from the Tibet side, or by multi-day trek from the Nepal side. Bike Tours Direct offers a 17-day cycling journey from the Tibetan capital ofLhasa.

BHUTAN

Where: Bhutan
The isolated Kingdom of Bhutan transitioned to a constitutional monarchy in 2008, and quickly became more open and welcoming to travelers. The capital city of Thimphu will become a major pilgrimage center and a focal point for Buddhists all over the world when construction of the Buddha Dordenma, an enormous bronze Buddha statue overlooking the city, is complete. Bhutan makes our list not only for its untouched natural beauty, but also for a unique culture that measures progress in terms of Gross Domestic Happiness.
Insider Tip: Mountain biking in Bhutan is some of the best in the world. Both the 34-year-old king and his father (the former king and creator of Gross National Happiness) are said to be avid mountain bikers. And the sport is not only for the hard core. Bhutan has seemingly endless miles of easy trails through lush valleys, along rivers, up and over rolling hills, and connecting rural villages.

GREAT WALL OF CHINA

Where: China
One of the most iconic man-made structures on Earth, the Great Wall of China is not one continuous wall, but rather a series of shorter walls. In their entirety, the walls span more than 5,500 miles and eight provinces along the southern edge of the Mongolian plain. Originally built to keep out nomads and invaders, the Great Wall winds along the crests of hills, providing a stunning vantage point of the rugged landscape.
Insider Tip: The most memorable experiences at the Great Wall are hikes along the top. The Jinshanling Great Wall, located 2.5 hours from Beijing, is lauded as the best-preserved section, and is a photographer’s dream. The six-mile stretch has five passes, 67 watchtowers, and two beacon towers.

THE GREAT BARRIER REEF

Where: Australia
Located in the Coral Sea off the coast ofQueensland, Australia, the Great Barrier Reefis more than 1,400 miles long and the largest coral reef system on the planet. Dubbed the Blue Outback, the reef is a protected marine park and World Heritage Site comprised of 900 islands and 3,000 individual reefs. The marine life statistics are dizzying. To mention a few: 5,000 species of mollusk (including the giant clam); 1,500 fish species; 400 coral species, 215 bird species; 125 species of shark, stingray, skates, and chimaera; 30 species of dolphins, whales, and porpoises.
Insider Tip: You don’t have to be a scuba diver for an unforgettable experience. Snorkeling provides dazzling underwater sightseeing and plenty of exposure to marine life. Whether you’re looking to go deep, or skim the surface, there are close to 1,000 outfitters permitted to work in the Great Barrier Reef.

ANTARCTICA

Where: Antarctica
The most remote place on the planet, Antarctica is located almost entirely within in the Antarctic Circle. There are no human residents here, thanks to a hostile climate of cold and wind. (The lowest recorded temperature is -129 °F.) But the absence of people means a pristine wilderness like none other, with colossal icebergs, giant whales, and tens of thousands of penguins.
Insider Tip: Antarctic cruises can be frustrating: You’re in the most remote spot on earth, and yet constantly surrounded by 80–150 other people. It’s worth the extra cost for an outfitter offering small-group voyages, like polar experts Natural Habitat Adventures, who take as few as eight travelers and also have a special permit for camping ashore far from research stations.

EUROPE'S MOST EPIC HIKING TRAILS

Thrilling heights, breathtaking scenery, challenging landscapes—the world’s best hiking trails have something for everyone. And there’s no better collection of trails than those that wend their way through Europe, tracing nearly every type of terrain imaginable, from the fjords of Scandinavia to the peaks of the Alps. While many trails on the Continent are worthy of considerations, this list contains only the most iconic, dramatic, and beautiful hikes. None of these routes are necessarily easy to tackle, but the challenge is part of the fun.

BERNESE OVERLAND TRAILS

Where: Switzerland
Length: varies
A network of seemingly infinite trails in the Bernese Oberland (Bernese Highlands) area of Switzerland, these pastoral paths are some of Europe's most lauded. The trails traverse the vibrant green foothills of the Swiss Alps, encircling the stark granite peaks of Eiger, Mönch, and Jungfrau. Expect to see waterfalls, glacier-carved mountains, wildflower meadows, and what very well may be the happiest and handsomest cows on earth. Hikers base out of one of the region's idyllic alpine villages, like Mürren and Grindelwald, and do a series of day hikes, or link the trails together for multi-day expeditions.
Insider Tip: The DIY options for hiking in the Bernese Oberland are endless, and considering that hiking is a national pastime in Switzerland, any local makes an excellent resource. If you're looking for more structure, or a guide, try one of trekking specialist Ryder-Walker's multi-day itineraries.
Bernese Overland trails

ALTA VIA 1 (DOLOMITE HIGH ROUTE)

Where: Italy
Length: 93 miles
Weaving through the dramatic Dolomites mountain range, Alta Via 1 is like a "greatest hits" nature tour of northeastern Italy. The rugged trail guides hikers from high-altitude World War I battlefields to towering limestone cliffs, past pristine alpine lakes, vast meadows, and craggy 10,000-foot peaks. The Dolomites may not be the tallest or the most famous mountains in Western Europe, but they are widely considered the most charismatic for their unique geology and photogenic rock formations, and the entire area is a UNESCO World Heritage Site. Alta Via 1 is a backpacker's dreams, lined withrifugios, or huts, that provide home-cooked meals and a clean bed.
Insider Tip: This hike is best done July through September, when the route is free of snow. If possible, avoid August, the Italian summer holiday month, when the path is the most crowded. Dolomite Mountains, a reputable local tour outfitter, can assist withrifugio recommendations and reservations.
Alta Via 1 (Dolomite High Route)

TOUR DU MONT BLANC

Where: France
Length: 105 miles
Mount Blanc, the highest mountain in the European Union, has long lured adventurers, not only to its summit, but also to its magnificent valleys that extend into France, Switzerland, and Italy. In that spirit, the Tour du Mont Blanc trail circumnavigates the 15,781-foot massif, crossing through all three countries en route. The trail typically begins and ends in Chamonix, France, and passes through several picturesque alpine villages including Courmayeur, Italy. No camping required—stay in accommodations ranging from high-end resorts to dormitory-style hostels along the way.
Insider Tip: The standard route has many variations, depending on your fitness level and sightseeing interests. Consultautourdumontblanc.com to plan your trip.
Tour du Mont Blanc

LAUGAVEGURINN

Where: Iceland
Length: 34 miles
The name translates as the "Hot Spring Route," but Laugavegurinn is so much more. Expansive glaciers, active volcanoes, emerald green valleys, and technicolor mountains are also in play along Iceland's most storied footpath. In fact, the diverse landscape seems to drastically change every few miles, part of the remote island's fairytale appeal. Six huts en route make camping easy, and backpacking highly efficient.
Insider Tip: This trail is also referred to as Laugavegur, named after the main artery in the capital city of Reykjavik—a local joke regarding the popularity of the trail. Rest assured that the Icelandic perception of heavy traffic does not necessarily reflect reality.
Laugavegurinn

EL CAMINO DEL REY

Where: Spain
Length: 472 miles
Originally an ancient Roman trade route, and later, a Christian pilgrimage, El Camino del Rey is Spain's most famous long-distance hiking trail. There are several starting points, but the end is always Santiago de Compostela, a cathedral in northern Spain believed to hold the remains of St. James. The most scenic route, dubbed The French Way, begins in France, at the river town of Saint-Jean-Pied-de-Port located five miles from the Spanish border, and crosses through the mighty Pyrenees into the hilly Galician countryside. With ample accommodations, villages, and restaurants en route, hikers don't need to bring much more than a daypack.
Inside Tip: For an abbreviated version, follow The English Way, named for pilgrims arriving to Spain by ship from England. Start at the seaport town of A Coruña and hike 45 miles south to the cathedral.
El Camino del Rey

Eat Fat To Burn Fat


What to eat – and what to skip – when adding fat to your diet
*Unsaturated Fatty Acids: Consisting of both monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), they are important for health. MUFAs are found in vegetable oils, nuts, seeds, olives, and avocadoes, while PUFAs are found in vegetable oils, fish, and seafood. Omega-3 and omega-6 fatty acids are two PUFAs that can only be obtained through diet and are called “essential fatty acids.” Adjust your diet accordingly.
*Saturated Fatty Acids: Found primarily in foods from animal sources such as meat and dairy products, like butter and cheese, they are usually solid at room temperature. Some vegetable oils such as coconut, palm kernel, and palm oil also contain saturated fat. Eat limited amounts as part of a healthy diet – and always try to consume healthier sources. For example, grass fed beef is a much better option than, say, popcorn popped in oil.

*Trans Fatty Acids: Chemically processed vegetable oils, they are semisolid at room temperature and are used in some margarines, fried foods, and processed foods to enhance flavor, texture, and shelf life. Also called “partially hydrogenated” oils, they should be avoided like the plague they are.

Eat Fat To Burn Fat

It gets a bad rap, but adding some fat to your diet may be the key to a slimmer you

Overview

Fat is not something to avoid. For starters, it’s essential for normal growth and development. Dietary fat also provides energy, protects our organs, maintains cell membranes, and helps the body absorb and process nutrients. Even better, it helps the body burn fat, says nutritionist and owner of Nutritious Life meal system, Keri Glassman, RD, who recommends that about a third of any weight-loss plan’s calories come from dietary fat.
Before you grab a deep-fried hot dog, consider this: not all fatty foods are created equal. The foods you choose can mean the difference between a trim body and one plagued with obesity and disease, Glassman says. While a diet of stereotypically fatty foods like pizza, French fries, and hamburgers can contribute to weight gain and deterioration of health, the dietetic community is learning that the overall nutritional content of these foods—not their saturated fat—is what’s to blame. Sure, research from 50 years ago found that saturated fatty acids, a type of fat that’s “saturated” with hydrogen and typically solid at room temperature, raised LDL (bad) cholesterol levels.
But a re-evaluation of that research has shown that they raise HDL (good) cholesterol just as much, if not more, protecting the body from unhealthy cholesterol levels and heart disease, says nutritionist and national spokesperson for the American Dietetic Association Tara Gidus, RD. “Instead of making any one thing in the diet a villain, we need to look at total caloric content as well as quality of food, what are we eating that is ‘good’ and helping our body’s immune system and cells to stay healthy.”
Most of the fat that you eat—especially if you want to lose weight—should come from unsaturated sources, both monounsaturated (MUFA) and polyunsaturated (PUFA), Glassman says. Why? These good-for-you foods (like fish, seeds, nuts, leafy vegetables, olive oil, and, of course, avocadoes) pack tons of nutrients. Besides removing LDL cholesterol from arteries and promoting a healthier heart, unsaturated fat can help you burn fat big time without cutting calories. A 2009 study in the British Journal of Nutrition, found that participants who consumed the most unsaturated fatty acids have lower body mass indexes and less abdominal fat than those who consumed the least. Why? The unsaturated folks ate higher-quality foods.
Not long ago, the low-fat/no-fat diet craze swept across the food landscape. Manufacturers marketed low-fat and no-fat everything, and consumers responded by chowing down. It’s healthy, right? Wrong. All wrong. Besides stripping our bodies of a much-needed nutrient, low- and no-fat diet movements have increased obesity rates. Why? It turns out that fat provides a big component to the foods we love: Taste. When food manufacturers removed fat from their foods, they had to load the foods with sugar and salt, which are nutrient-free, to increase flavor. For example, the second most prevalent ingredient Kraft Fat-Free Catalina salad dressing, for instance, is high fructose corn syrup, packing 7g of sugar per serving. And just one ounce of the saucy stuff packs 350mg of sodium—that’s 15% of your recommended daily value—and who eats just one “serving,” anyway?

And that’s just the start. Here are other crucial ways fat can help you slim down:
Fat Burns Fat
The body needs three macronutrients for energy: Carbohydrates, protein, and fat. A gram of fat packs more than twice the energy of a gram of the other two. “When you don’t have any fat in your diet its like you don’t have fuel to burn calories,” Glassman says. The body requires energy to keep its metabolism properly functioning, and a 2007 study published in the American Journal of Clinical Nutrition found that consuming fatty acids can boost metabolic health.
What’s more, “old” fat stored in the body’s peripheral tissues—around the belly, thighs, or butt (also called subcutaneous fat)—can’t be burned efficiently without “new” fat to help the process, according to researchers at Washington University School of Medicine in St. Louis. Dietary fat helps break down existing fat by activating PPAR-alpha and fat-burning pathways through the liver.

Fat Keeps You Full
Fat isn’t the easiest nutrient to digest, so it sticks around in the digestive system for more time than many other nutrients. MUFAs may also help stabilize blood sugar levels, according to Mayo Clinic. That means you feel full longer, and you won’t feel the stomach-growling urge to raid the refrigerator after mealtime.
In fact, diets with high amounts of omega-3 fatty acids, a type of MUFA that the body can only acquire through food, create a greater sense of fullness both immediately following and two hours after dinner than do meals with low levels of the fatty acids, according to a 2008 study from University of Navarra in Pamplona, Spain. It’s no surprise that dieters who consume moderate levels of fat are more likely to stick with their eating plans than dieters who consume low levels of fat.
The result? More weight lost.

Fat Makes You Happy
Everyone says that dieting, not to put too fine a point on it, stinks. Eating yummy foods makes you happy, and it turns out low-fat versions just don’t do the trick for one surprising reason: We can taste the fat—not just the salt, sugar, and other goodies in food.
Recent research from Purdue University shows that our taste buds can detect fat in food, which helps explain why low-fat foods don’t curb our fat cravings. According to the research, fat may be an entirely different basic taste than what we’ve long considered the four mainstays: sweet, salty, sour, and bitter. On an even happier fat note, omega-3 fatty acids can boost serotonin levels in the brain, helping to improve mood, increase motivation, and keep you from devouring a large pizza like it’s your job. 3.5% of women and 2% of men have suffered from diagnosed binge-eating disorders, while millions more people are occasional emotional eaters, according to the National Institutes of Mental Health.

Fat Builds Muscle
“Eating good fats along with an effective exercise program can increase muscle,” says trainer and owner of Results Fitness, Rachel Cosgrove, CSCS, who notes that increasing muscle mass is vital to increasing metabolism and burning calories both in and out of the gym. In a 2011 study published in Clinical Science, researchers examined the effects of eight weeks of PUFA supplementation in adults ages 25 to 45 and found that the fat increases protein concentration and the size of muscular cells in the body. Previous studies have found that omega-3 fatty acids stimulate muscle protein synthesis in older adults and can mediate muscle mass loss due to aging.

Fat Makes Food Better For You
Many nutrients including vitamins A, D, E, and K are fat-soluble, meaning that the body can’t absorb them without fat. If your body isn’t absorbing nutrients properly, that can lead to vitamin deficiencies and bring on dry skin, blindness, brittle bones, muscle pains, and abnormal blood clotting, according to Gidus.
These vitamins are also key to maintaining energy, focus, and muscle health, all of which contribute to a healthy weight. Vitamin E, for example is a powerful antioxidant and helps maintain your metabolism, while the body’s levels of vitamin D predicts its ability to lose fat, especially in the abdominal region, according to a clinical trial from the University of Minnesota Medical School. So while you can pile your salad high with nutrient-rich spinach, tomatoes, and carrots, you really need to thank the olive oil for sending the salad’s vitamins your way.

2014年8月20日 星期三

木耳甘筍絲炒銀芽


  今期教授的菜式,看似平淡,但大家千奇唔好看低它們的營養及功效。

  木耳有降血糖及降膽固醇的功效,長時間食用可以預防糖尿病、高血壓及心臟病。

  芽菜含有豐富的蛋白質及維生素,而一般大家在市場買到的芽菜,大多為綠荳芽,它有清熱、解毒、腫毒之功效,而甘筍有明目及增強免疫力的功效。

  韋太偶然想要減肥,每餐只烚菜來吃,總會覺得無乜營養。要減肥減得健康,我會將此菜式改為烚熟吃,這樣又可以免油,又可以保持食物的營養。

  大家不妨試下啦 !

烹煮時間:  15 分鐘

材料(2-3人份):


  乾黑木耳絲 15克、甘筍 40克、銀芽 300克、薑片 2片

調味料:

  紹酒 1茶匙、砂糖 1/2茶匙、海鹽 1/4茶匙、胡椒粉 少許、麻油 少許

做法:


  1.木耳絲用清水浸軟,瀝乾。

  2.甘筍去皮切絲,薑片切絲。

  3.銀芽沖洗,瀝乾。

  4.燒熱鑊,落油1湯匙,加入薑絲爆香,然後加入木耳、銀芽及甘筍絲炒一會,加入調味料炒勻即成。

韋太小貼士:

  若買不到已切絲的黑木耳,可以用原塊黑木耳浸軟去蒂切絲便可。

鮮百合露筍炒藕片


  蓮藕除咗用來煲湯,用它來炒吃,對心臟系統的保健及排泄功能的正常均有助益。

  蓮藕含鐵質,遇空氣會變黑,遇酸會變回原色。它的纖維能防止便秘,降低膽固醇。配上百合,有潤肺止咳、清心安神的功效,而露筍含多種纖維,經常食用能夠預防心臟病及高血壓。

  大家平日只要多留意每樣菜式的營養成份,自行任意去配搭,都可以煮出一道美味又健康的素菜。

烹煮時間:  15 分鐘

材料 (3-4人份):


  蓮藕 400克 (約1節)、鮮百合 120克、露筍 250克、薑片 2片

調味料:

  南乳 1磚、砂糖 1茶匙、幼鹽 1/4茶匙、熱水 6湯匙

做法:


  1. 蓮藕沖洗,去皮及切薄片,備用。

  2. 鮮百去蒂及枯黃部分,拆出一瓣瓣,沖洗,瀝乾。

  3. 鮮露筍切去尾部較粗及硬的部分,沖洗後切成小段。

  4. 燒熱鑊,落少許油,加入薑片爆香,加入蓮藕片炒2分鐘,加入6湯匙熱水及露筍再炒2分鐘,加入調味料及鮮百合再炒1分鐘即成。

韋太小貼士:

  切好後的蓮藕,若果不是即時使用,就要浸入加入少許白醋的清水內浸,可以防止蓮藕氧化而變成黑色。