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健康早餐6妙招

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1、在谷类早餐上撒上蓝莓
1. Sprinkle blueberries on your cereal.
研究表明这些微小的蓝莓富含珍贵的抗氧化物,可以延缓脑部衰老和增强记忆力。不爱吃谷类吗?试试把蓝莓放在燕麦里烘烤,制成你自己的燕麦蓝莓果麦棒。或是把它们混合在全麦薄饼或是脆饼面糊里。
Studies show that these tiny purple berries are loaded with valuable antioxidants that can slow down brain aging and enhance your memory. Not into cereal? Try baking blueberries into oatmeal to create your own oatmeal-blueberry granola bar, or mixing them into whole-wheat pancake or waffle batter.
2、每周两次,每次吃半个葡萄柚
2. Eat half a grapefruit twice a week
葡萄柚富含叶酸,人们发现它可以明显降低中风的危险。如果你正在服药要注意:葡萄柚和它的汁能和药物相互作用,会对肝脏产生影响。向你的医生咨询葡萄柚和你所服用的药物之间的可能产生的反应。
Grapefruits are loaded with folate, which has been found to significantly reduce the risk of stroke. But be cautious if you're taking medications: Grapefruit and its juice can interact with medications that have to be processed through the liver. Check with your doctor about any possible interactions between grapefruit and any medications you are taking.
3、早餐喝番茄汁
3. Drink tomato juice for breakfast
喝一杯低盐的番茄汁而不是橙汁。它更能填饱肚子,不容易提高你的血糖,还提供更多的营养和纤维。
Instead of orange juice, have a glass of low-salt tomato juice. It's more filling, less likely to raise your blood sugar and supplies more nutrients and fiber.
4、谷物混着吃
4. Mix your cereals half and half
吃高纤维全麦谷物看起来好像在大吃纸板一样无味。那么试试这个:把三分之一杯的谷粒与你最爱的谷物混合。选一种高纤维的谷物比如说全麸,它含有8.5克的纤维,那么你就吃下了大于每日推荐摄入纤维25克的三分之一量的纤维了。
Eating some high-fiber whole grain cereals can seem like munching on cardboard. So try this: mix 1/3rd cup of those hearty grains with your favorite cereal. Choose a high-fiber cereal such as All-Bran, with 8.5 grams of fiber, and you're more than one-third of the way toward the recommended 25 grams of fiber a day.
5、喝果昔
5. Drink a fruit smoothie
喝水果代替吃水果怎么样?不,不是喝果汁,而是喝果昔。果汁糖分太高又缺乏水果纤维。把一杯莓子——草莓、蓝莓、山莓,还有一片没削皮的苹果、桃、或梨子放入你的搅拌机。再加入半杯脱脂牛奶、一根冷冻香蕉。如果你想要它更稠的话,来一杯冰块搅拌。美味啊!
What about drinking your fruit instead of eating it? No, not in fruit juice — which is often high in sugar and stripped of the fruit's fiber — but in a smoothie. Just toss a cup of berries — strawberries, blueberries, raspberries — and a sliced (but not peeled) apple, peach, or pear into your blender. Add 1/2 cup skim milk and a frozen banana, maybe a cup of ice if you like it thicker, and blend. Mmmmm good!
6、吃以色列式早餐
6. Eat an Israeli-style breakfast
放弃含糖高的谷物早餐、富含淀粉的面包、脂肪多的肉类和蛋类这种传统的北美早餐吧,试试密苏里州圣路易斯的罗宾·富兰克尔从以色列回来之后的早餐吧。她改成吃鹰嘴豆泥(译者注:希腊食品,将鹰嘴豆、油和大蒜捣碎调制而成),农家干酪,番茄或水果,有时加上一片葡萄干面包。她有生以来第一次有规律的吃早餐了。研究表明这对减肥至关重要。这位57岁的公关顾问身高5英尺2英寸(1.58米),体重只有128磅(58公斤)。
Instead of the sugary cereals, starchy breads, and greasy meat and eggs that make up the typical North American breakfast, do what Robyn Frankel of St. Louis, Missouri, did after visiting Israel. She switched to Israeli breakfasts: hummus, cottage cheese, tomatoes, or fruit, plus sometimes a slice of raisin bread. For the first time in her life, she's eating breakfast regularly, which studies find is critical if you're going to lose weight and keep it off. The 57-year-old public relations consultant carries just 128 pounds on her 5-foot, 2-inch frame.
标签:妙招 早餐
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2010-03-28 18:02 编辑:kuaileyingyu
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