3 steps to an energising lunch
Food, as we all know, is a definite food booster.
众所周知,食物是一种绝对的能量推动剂。
So how about having a delicious lunch which is highly nutritious and has all the ingredients to make us feel good about life...without padding our already rounded curves.
吃上一顿美味可口、营养丰富并且配料齐全的午餐怎么样?它能让你享受生活,却不用担心因此而发胖。
Start with complex carbohydrates that are high in fibre, such as whole grain breads and cereals, dried beans and peas, Brussels sprouts, oranges, and prunes. These will help keep blood sugars steady throughout the day by slowing digestion.
首先吃一些富含纤维的碳水化合物,例如全麦面包、谷类食物、干豆和豌豆、抱子甘蓝、橙子以及西梅。这些食物能够减缓食物的消化速度,让你的血糖一整天都保持稳定。
Pair carbs with a little fat, mostly unsaturated. Dietary fat helps you maintain energy levels and absorb certain nutrients. Fat also slows gastric emptying and glucose release. Try corn tortillas topped with avocado and salsa or walnuts on a mixed-greens and beans salad tossed with olive oil and lemon juice.
搭配碳水化合物吃一些含有少量脂肪(主要是不饱和脂肪)的食物。膳食脂肪能帮助你保持能量水平并促进特定营养的吸收。同时,脂肪还可以减缓胃排空和葡萄糖排放的速度。涂有鳄梨泥和沙司的玉米饼,以及用橄榄油和柠檬汁搅拌,上面撒上核桃的蔬菜豆类混合沙拉都是不错的选择。
Add lean protein to the mix; it has a low glycemic index and can help balance out the effects of quickly processed carbs.
还可以在这些食物的搭配中再加上一些精益蛋白质;它的血糖生成指数低,能帮助你平衡碳水化合物消化过快对身体的影响。
Try skinless poultry, lean meat, fish, tofu, eggs, dairy products, nuts, legumes, and whole grains.
最后,还可以选择吃一些去皮的家禽、瘦肉、鱼、豆腐、蛋类、乳制品、坚果、豆类以及全谷类食物。