| Green leafy vegetables are good sources of vitamins, minerals and dietary fiber. 1． 金銀蛋上湯莧菜 
主料：莧菜 400g ( 也可用菠菜、豆苗，etc) 配料：鹹鴨蛋、皮蛋各1個， 大蒜5-6粒， 、鹽少許， 高湯1.5大勺，糖1/2 小勺，麻油少許。 準備：先把鹹鴨蛋煮熟，鴨蛋和皮蛋均剝皮切小塊。 炒法：燒熱1.5大勺油，爆香蒜頭，放入莧菜翻炒半分鐘， 加高湯， 接着炒至7成熟，放鹹鴨蛋、皮蛋， 接着翻炒至莧菜完全變軟。 根據需要，加少許鹽，糖，麻油調味上盤。（不過要記着鹹鴨蛋已經帶鹽， 我用的高湯是盒裝雞湯， 也是鹹的了）
2． 白灼菜心苗 
主料： 菜心苗（300g-400g）（可用菜心，生菜，芥藍，etc） 調料：蒜茸（3－４瓣蒜）, 蔥末少許, 炒菜油(1.5 tbsp), 蒸魚豉油少許, 高湯（１大勺）， ** 沒有高湯， 可用水， 再用點雞精。 做法：把洗乾淨的菜心放到開水（或高湯）中焯一下撈出裝入盤中。 熱油炒香蔥蒜末，加入豉油，高湯，攪攪勻，澆在碼好的菜上即可。
Carotenoids and Vitamin A Numerous studies have found evidence that carotenoids reduce the risk of some cancers. The evidence is particularly strong for lung cancer (Ziegler, 1989), even after taking smoking into account. Every study that examined the role of carotene-rich foods found reduced lung cancer risk with higher intake, and about 20 of 25 studies yielded statistically significant results. Five of six studies of blood carotenoids found that persons with higher levels had reduced risk. There is no question that smoking is the strongest risk factor, and quitting smoking is the most important step to reduce risk. It appears, however, that there may be additional benefit to increasing the consumption of foods containing carotenoids. Carotenoids are found in dark yellow/orange vegetables and fruits such as carrots, sweet potatoes, and cantaloupe and in deep green leafy vegetables such as broccoli, spinach, and collard greens. There are many different carotenoids in such foods, including beta-carotene, alpha-carotene, and lutein. 1. Ziegler RG: A review of epidemiologic evidence that carotenoids reduce the risk of cancer. J Nutr 119:116-122, 1989. ----http://rex.nci.nih.gov/NCI_Pub_Interface/raterisk/risks73.html |
