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  • Dietary fat: Know which to choose - Mayo Clinic
    For example, saute vegetables with olive oil instead of butter Use canola oil for hot cooking, such as searing or stir frying Add fish to your diet, especially oily fish Choose lean meat and skinless poultry Trim visible fat from meat Remove fat and skin from poultry Eat and drink low-fat dairy products
  • Omega-6 fatty acids: Can they cause heart disease? - Mayo Clinic
    Omega-6 fatty acids are a type of healthy fat called polyunsaturated fat Omega-6s can be good for the heart They seem to protect against heart disease You can get them from sources such as plant oils, eggs and walnuts Omega-6s are good to eat in small amounts in place of saturated fats
  • Trans fat is double trouble for heart health - Mayo Clinic
    Trans fat from partially hydrogenated oil may be found in food products such as: Commercial baked goods such as cakes, cookies and pies Shortening Packaged foods such as microwave popcorn Frozen pizza Refrigerated dough, such as biscuits and rolls Fried foods, including french fries, doughnuts and fried chicken Nondairy coffee creamer
  • Heart-healthy diet: 8 steps to prevent heart disease
    Other sources are flaxseed, walnuts, soybeans and canola oil Legumes — beans, peas and lentils — also are good low-fat sources of protein They contain no cholesterol, making them good substitutes for meat Eating plant protein instead of animal protein lowers the amounts of fat and cholesterol you take in It also boosts how much fiber
  • Cholesterol: Top foods to improve your numbers - Mayo Clinic
    Baking or grilling the fish avoids adding unhealthy fats The highest levels of omega-3 fatty acids are in: Mackerel Herring Tuna Salmon Trout Foods such as walnuts, flaxseed and canola oil also have small amounts of omega-3 fatty acids Omega-3 and fish oil supplements are available Talk to your doctor before taking any supplements
  • Mediterranean diet for heart health - Mayo Clinic
    Olive oil and nuts are the main sources of fat in the Mediterranean diet They provide unsaturated fat When unsaturated fat comes from plant sources, it seems to lower levels of total cholesterol as well as low-density lipoprotein, also called LDL or "bad" cholesterol
  • Vitamin E - Mayo Clinic
    Foods rich in vitamin E include vegetable oils such as canola and olive oils, nuts, and seeds Meats, dairy, leafy greens, and fortified cereals also have vitamin E And the vitamin comes in capsules or drops to take by mouth Too little vitamin E can cause nerve pain, called neuropathy, and damage to the retina, called retinopathy
  • Omega-3 in fish: How eating fish helps your heart - Mayo Clinic
    If you don't want or like fish, other foods that have some omega-3 fatty acids are: Flaxseed and flaxseed oil Walnuts Canola oil Soybeans and soybean oil Chia seeds Cereals, pasta, dairy and other food products with added omega-3 fatty acids But the heart-healthy benefits from eating these foods do not seem to be as strong as those from
  • Symptoms and causes - Mayo Clinic
    Also limit the amount of saturated and trans fats you eat Instead, eat foods with healthy fats such as fatty or oily fish, nuts, and olive or canola oil Lose extra weight and keep it off If you smoke, ask your care team to help you quit Exercise on most days of the week for at least 30 minutes Drink less alcohol, if at all
  • Butter vs. margarine: Which is better for my heart? - Mayo Clinic
    Margarine often tops butter when it comes to heart health Margarine is a blend of oils that are mostly unsaturated fat Butter is made from cream or milk The type of fat found in animal products, such as cream, is mostly saturated fat Replacing saturated fat with unsaturated fat may lower the risk of cardiovascular disease Fat in plant oils lowers total cholesterol and low-density





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