经常有人问我：“吃什么样的蔬菜既安全又营养？”我提出两句话：“七色兼食，以绿为主；五类俱全，以叶为先。”

I am often asked:"Eat what vegetable to be both safe and nutrition?"I put forward two words:"Seven color and food,Mainly in green;Five kinds of available,To YeWeiXian."

　　也就是说，按颜色来选吃蔬菜的话，红、橙、黄、绿、紫、白、黑七种颜色的菜都要吃，但必须以绿色的为主；以叶、茎、根、瓜、果的形态选吃蔬菜的话，应该以叶茎菜为首选。也就是说，绿叶菜是排在第一位的蔬菜。

That is,The color to choose to eat vegetables words,red/orange/yellow/green/purple/white/Black seven colors of food to eat,But must give priority to with green;To leaf/stem/root/melon/Fruit form choose to eat vegetables words,Should be based on YeJing food is first selection.That is,Leafy green vegetables is the first in line of vegetables.

　　支持这个观点的理由有两个：一是绿叶菜比其他颜色的菜营养成分含量高。根据对各类颜色蔬菜的营养成分分析，绿得越深的菜，营养成分含量越高。如果按营养价值高低对各色蔬菜排序：绿色＞红色＞橙色＞黄色＞白色。不同种类的蔬菜如此，同一种类的蔬菜也是颜色深的营养好，所以买番茄就挑颜色深红的，它的番茄红素要比洋红的番茄高；同一棵菜中，深绿的叶比浅白的菜梗营养价值高。

The reason to support this view, there are two:One is the leafy green vegetables than other colors of vegetables nutrition component content high.According to all kinds of color vegetables nutrition component analysis,The deeper green food,Nutrition component content is higher.If according to the nutritional value of discretion of vegetable sort:Green > > > > red orange yellow white.Different kinds of vegetables so,The same kinds of vegetables is color deep good nutrition,So buy tomato will pick the dark red in color,It of lycopene than magenta tomato high;The same tree dishes in the,Dark green leaves than prompt reply food terrier with high value of nutrition.

　　二是绿叶菜的抗癌能力比其他菜强。因为绿叶菜里有叶绿素，而叶绿素具有降低癌症风险的作用。你可能听说过大蒜、洋葱等蔬菜也有抗癌作用，但与深绿色的叶菜相比，它们差多了。绿色越深的叶菜里面叶绿素含量越高，抗癌能力越强，特别是能明显降低男性结肠癌、女性乳腺癌的罹患风险。

The second is the vegetable's ability to fight their strong than other food.Because there are chlorophyll leafy green vegetables,And chlorophyll has the effect of lower cancer risk.You may have heard of garlic/Onion and vegetables also have anti-cancer effect,But with dark green leafy vegetables compared,They sent more.The deep green leafy vegetables inside the higher chlorophyll content,The stronger ability to fight,Especially can obviously reduce the male colon cancer/Women suffering from breast cancer risk.

　　世界卫生组织提倡多吃蔬菜和水果，尤其是多吃绿叶菜。一般成年人每天至少要吃300-500克蔬菜，其中绿叶菜不少于200克，其他颜色的菜轮换着吃，每天也要保持100克以上的量。

The world health organization advocating eat more vegetables and fruits,Especially to eat more leafy green vegetables.General adults at least every day to eat 300-500 grams of vegetables,The leafy green vegetables not less than 200 grams,Other colors of vegetables rotation to eat,Every day also to keep the amount of 100 grams above.

　　现在，生活在城市里的百岁老人越来越多了，他们的一个共同点是经常吃新鲜的绿叶菜。因此，千万不要害怕菜里有农药残留而不吃绿叶菜，那可是因小失大了。世界各国的科学家都认为：蔬菜给人类带来的健康益处要远远大于因农药残留引起中毒的风险，因此，为了健康，多吃绿叶菜。(马志英：上海市食品学会食品安全专业委员会主任、教授级高级工程师)

now,Life in the city centenarians are more and more,One of their common ground is often eat fresh green food.therefore,Don't be afraid to food in pesticide residue and do not eat green vegetables,That's the keep the tail from wagging the dog.The scientists think that the countries all over the world:Vegetables to human beings health benefits than for pesticide residue cause the risk of poisoning,therefore,In order to health,Eat green vegetables.(MaZhiYing:Shanghai food learn to food safety director of professional committee/Senior engineer)