养成健康饮食的习惯的5个建议

 　　1.Swap¹ processed food for fresh food

　　将加工食品换成新鲜食物

　　When you’re tired, it’s easy to reach for that can of soup for a quick fix. However, processed foods include unnecessary ingredients like sugars, “unhealthy” fats , high sodium² content and preservatives³ making them high energy, high calorie meals that pack on the pounds. Whole, fresh foods give your body nutrients⁴ without the high caloric baggage.

　　累了的时候,一罐快速修复汤就做到了。然而,加工食品里包含了不必要的成分,比如：糖，“不健康”脂肪,钠含量高，防腐剂使食物能量增加、高热量食物就会使人发胖了。完整、新鲜的食物给你的身体以热量不高的营养。

　　2.Eat a high-protein breakfast

　　吃高蛋白早餐

　　Starting the day with carbs (like bread, potatoes, pancakes) may give you an instant energy boost but beware of that inevitable⁵ sugar crash that makes you want to eat more as the day wears on. A breakfast that’s rich in proteins (like eggs) on the other hand maintains your insulin level so you burn sugar slowly for a stable energy output throughout your day. You’ll feel satiated and won’t be reaching for unhealthy snacks as much.

　　以碳水化合物(如面包、土豆、煎饼)开启一天可能引起能量的快速增加，但是当心,不必要的糖会让你在这一天想要吃更多的糖。早餐中富含的蛋白质(如鸡蛋)另一方面会维持胰岛素水平，这样缓慢消耗的糖就足够一整天的稳定输出。你会感到满足,不会将手伸向不健康的零食。

　　Baked, scrambled⁶, boiled, poached or so many other interesting ways,eggs are a great way to get your protein for the day. If you’re in a rush, you can always consider a quick Greek yogurt parfait or low fat cheeses.

　　烤,炒,煮,水煮或其他多种有趣的方式,鸡蛋是让你获得的蛋白质一个好方式。如果赶时间,你可以考虑快速的希腊酸奶或者低脂奶酪。

　　3.Eat smaller portions more often

　　经常吃小量食物

　　“I believe in eating smaller meals more often throughout the day to keep the metabolism⁷ going.” – chef Todd English“我相信一天经常吃小餐更利于新陈代谢”。---厨师托德This one is all about energy management. When you eat a large meal, your digestive system is overburdened leading to bloating. Your body is further conditioned to store energy as fat. Plus you’ll be craving⁸ more sugar.

　　So eat smaller portions more often.

　　这是精力管理的核心。当你一次性吃一顿大餐时,你的消化系统会因负担过重导致腹胀。你的身体以脂肪的形式储存能量的。在加上你会想要更多的糖。所以少食多餐。

　　4.Eat smart – Make healthy substitutions明智的吃---健康食物的替换

　　Heating healthy should never mean having to give up eating what you like. If that were the case, it would be a difficult habit to cultivate. Make healthy substitutions where you can instead.

　　加热健康食物绝不意味着放弃吃你喜欢的。如果是这样的话,这将是一个习惯培养的难题。你可以选择让健康替代食物。

　　5.Get your vitamin D

　　获得足够的维他命D

　　Whether it’s our collective lifestyle or the choice of foods, the number of people with vitamin D deficiency has been growing. Vitamin D balances your hunger hormones¹⁰ (insulin ) and boosts your happy hormone⁹ (seratonin) with the combined effect of reducing those sugar cravings and keeping you from reaching out for unhealthy snacks. So get more vitamin D in your body.

　　不管是我们的集体生活方式还是食物的选择,缺乏维生素D人的数量一直在增长。维生素D能平衡你的饥饿激素(胰岛素)，提升你的快乐激素(血清素)，减少对糖的渴望的综合效应,让你远离不健康的零食。所以给你的身体补充更多的维生素D。

　　Vitamin D sources

　　维生素D来源

　　·Even 30 minutes of time in the sun everyday can help boost vitamin D levels每天晒30分钟的太阳也可以帮助提高维生素D水平·Fatty fish (salmon, trout¹¹, tuna, mackerel) is high in vitamin D so include fish in your food weekly·脂质鱼(鲑鱼,鲑鱼,金枪鱼,鲭鱼)中富含维生素D，所以你每周的食物中要有鱼类。

　　·Vegan? Then make mushrooms a staple¹² at home , or try fortified¹³ juices or suppliments素食主义者?那就用国内的蘑菇或者尝试强化果汁或维生素D的补充品。

 

1 swap   

n.交换；vt.交换，用...作交易

参考例句：

• I will swap you my bicycle for your radio.我想拿我的自行车换你的收音机。
• This comic was a swap that I got from Nick.这本漫画书是我从尼克那里换来的。

2 sodium   

n.（化）钠

参考例句：

• Out over the town the sodium lights were lit.在外面，全城的钠光灯都亮了。
• Common salt is a compound of sodium and chlorine.食盐是钠和氯的复合物。

3 preservatives   

n.防腐剂( preservative的名词复数 )

参考例句：

• The juice contains no artificial preservatives. 这种果汁不含人工防腐剂。
• Meat spoils more quickly without preservatives. 不加防腐剂，肉会坏得快。 来自《现代英汉综合大词典》

4 nutrients   

n.（食品或化学品）营养物，营养品( nutrient的名词复数 )

参考例句：

• a lack of essential nutrients 基本营养的缺乏
• Nutrients are absorbed into the bloodstream. 营养素被吸收进血液。 来自《简明英汉词典》

5 inevitable   

adj.不可避免的，必然发生的

参考例句：

• Mary was wearing her inevitable large hat.玛丽戴着她总是戴的那顶大帽子。
• The defeat had inevitable consequences for British policy.战败对英国政策不可避免地产生了影响。

6 scrambled   

v.快速爬行( scramble的过去式和过去分词 )；攀登；争夺；（军事飞机）紧急起飞

参考例句：

• Each scrambled for the football at the football ground. 足球场上你争我夺。 来自《现代汉英综合大词典》
• He scrambled awkwardly to his feet. 他笨拙地爬起身来。 来自《简明英汉词典》

7 metabolism   

n.新陈代谢

参考例句：

• After years of dieting,Carol's metabolism was completely out of whack.经过数年的节食，卡罗尔的新陈代谢完全紊乱了。
• All living matter undergoes a process of metabolism.生物都有新陈代谢。

8 craving   

n.渴望,热望

参考例句：

• a craving for chocolate 非常想吃巧克力
• She skipped normal meals to satisfy her craving for chocolate and crisps. 她不吃正餐，以便满足自己吃巧克力和炸薯片的渴望。

9 hormone   

n.荷尔蒙，激素，内分泌

参考例句：

• Hormone implants are used as growth boosters.激素植入物被用作生长辅助剂。
• This hormone interacts closely with other hormones in the body.这种荷尔蒙与体內其他荷尔蒙紧密地相互作用。

10 hormones   

n. 荷尔蒙，激素 名词hormone的复数形式

参考例句：

• This hormone interacts closely with other hormones in the body. 这种荷尔蒙与体內其他荷尔蒙紧密地相互作用。
• The adrenals produce a large per cent of a man's sex hormones. 肾上腺分泌人体的大部分性激素。

11 trout   

n.鳟鱼；鲑鱼(属)

参考例句：

• Thousands of young salmon and trout have been killed by the pollution.成千上万的鲑鱼和鳟鱼的鱼苗因污染而死亡。
• We hooked a trout and had it for breakfast.我们钓了一条鳟鱼，早饭时吃了。

12 staple   

n.主要产物，常用品，主要要素，原料，订书钉，钩环；adj.主要的，重要的；vt.分类

参考例句：

• Tea is the staple crop here.本地产品以茶叶为大宗。
• Potatoes are the staple of their diet.土豆是他们的主要食品。

13 fortified   

adj. 加强的

参考例句：

• He fortified himself against the cold with a hot drink. 他喝了一杯热饮御寒。
• The enemy drew back into a few fortified points. 敌人收缩到几个据点里。