廚房里應(yīng)儲(chǔ)備的六大最佳食物

1、.廚房里應(yīng)儲(chǔ)備的六大最佳食物1. Blueberries1. 藍(lán)莓Plentiful in taste and filled with antioxidants, blueberries are a great treat. You can throw them in the blender to make a smoothie, sprinkle them on top of pancakes, or grab a handful and snack on them. The antioxidants in blueberries help protect against cancer, h

2、eart disease and age-related illnesses.美味可口又富含抗氧化劑，藍(lán)莓是超級(jí)美食?？梢詫⑺{(lán)莓放在攪拌機(jī)中做奶昔，也可以在煎餅上撒一些藍(lán)莓，又或者直接抓一把品嘗。藍(lán)莓中的抗氧化劑有助于預(yù)防癌癥、心臟病和與年齡相關(guān)的疾病。While not usually cheap, you can save money by buying them at a discount when they are not as fresh. Then just freeze them and take them out any time you are ready for a tre

3、at.雖然藍(lán)莓不是很便宜，但你可以在折扣季不那么新鮮時(shí)購(gòu)買(mǎi)。然后只要將它們冷凍起來(lái)，想吃的時(shí)候拿出來(lái)就行了。廚房里應(yīng)儲(chǔ)備的六大最佳食物.jpg2. Black Beans2. 黑豆If you want plenty of protein all while not spending too much money, consider getting black beans. You can put them in burritos or even make black bean soup or patties. With plenty of fiber, black beans are gre

4、at for digestive health. Try buying dried beans as they taste better and are much cheaper than canned beans.如果你想要獲得大量的蛋白質(zhì)，但又不想花太多錢(qián)，那么可以考慮黑豆?？梢栽谟衩准屣灷锩娣判┖诙?，甚至可以做黑豆湯或肉餅。黑豆富含纖維素，有利于消化健康。盡量購(gòu)買(mǎi)干燥的黑豆，因?yàn)楦稍锏目诟懈?，也比罐裝的便宜。3. Bison Meat3. 野牛肉Eating bison is slowly catching on, and for good reason. Not only is it

5、 delicious, bison meat also has more omega-3s than grain-fed animals. Cooking it is a cinch, and all you need to prepare some bison steaks is salt and a little olive oil. Easy peasy.吃野牛肉漸漸變得流行起來(lái)，這是不無(wú)道理的。不僅因?yàn)橐芭Ｈ馕睹?，而且其含有的omega-3s也比用糧草喂養(yǎng)的動(dòng)物多。烹飪野牛肉不在話(huà)下，你只需要準(zhǔn)備好腌好的野牛肉排和少許橄欖油就行。小菜一碟。4. Walnuts4. 核桃Much che

6、aper than almonds and cashews, walnuts dont get enough credit. They are great on top of salads, and they even are tasty on their own. Eating walnuts few times a week helps reduce LDL cholesterol levels, and they make a great, healthy yet inexpensive and convenient snack.核桃遠(yuǎn)比杏仁和腰果便宜，但卻并未得到應(yīng)得的贊許。將核桃撒在

7、沙拉上就很好，單吃核桃甚至更美味。每周吃幾次核桃能幫助降低低密度膽固醇含量，而且核桃是一種美味健康而又便宜方便的零食。5. Oats5. 燕麥If you eat breakfast at a restaurant in the morning, you probably arent eating healthy. Instead, invest in oats, as they help in the fight against cholesterol. Whether you buy instant or steel-cut oats, you will be doing yourself

8、 a lot of good. Throw on a little honey or blueberries for extra flavor! Not only do you have a low-cost breakfast, you have a very healthy one at that.如果你的早飯都是在飯店吃的，那么你吃的可能不那么健康。相反，你可以吃些燕麥，因?yàn)樗鼈兡軌蚪档湍懝檀?。不管你是買(mǎi)即食燕麥還是刀切磨碎的燕麥，都能夠給身體帶來(lái)很多益處。放些蜂蜜或藍(lán)莓可以另增風(fēng)味！這樣的早餐既便宜又健康。6. Broccoli6. 西蘭花Sitting down and scarfi

9、ng down some broccoli doesnt sound appetizing. To give it some flavor, cook it in a stir fry and let it will soak up all the flavors of the meal. Broccoli is inexpensive, so its great if you are on a budget.坐下來(lái)吃些西蘭花聽(tīng)起來(lái)讓人覺(jué)得并不是很有食欲。想要味道更好，可以油炸西蘭花，這樣它就能更入味。西蘭花很便宜，所以如果你目前生活拮據(jù)，那么吃些西蘭花再好不過(guò)了。If youve ever

10、stuck rigidly to a diet, managed to lose weight but then piled the pounds back on, its not your fault.如果你曾嚴(yán)格堅(jiān)持節(jié)食并減肥成功，但之后體重卻又反彈，這不是你的錯(cuò)。After about five years, 41 per cent of dieters gain back more weight than theyd lost - its just that your brain takes charge, doing what it has to do: fighting back

11、against the perils of potential imminent starvation.41%的節(jié)食者在五年之后體重會(huì)反彈，并且要比減下去的還要重。這一情況應(yīng)該是你大腦負(fù)責(zé)的，因?yàn)樗霰仨氉龅氖虑椋耗蔷褪桥c潛在的、迫在眉睫的饑餓作斗爭(zhēng)。The truth is everyones brain has a set body weight range that it will fiercely defend.實(shí)際上，每個(gè)人的大腦都會(huì)拼命把體重維持在特定范圍內(nèi)。The range, which varies from person to person, is determined

12、by genes and life experience.這個(gè)范圍因人而異，取決于基因和生活經(jīng)歷。減肥失敗不怪你! 你的體重大腦來(lái)決定!In an ideal world, your brain defends this range with a natural process of subconscious weight regulation which gently nudges hunger and activity levels so you eat or exercise no more or less than your body needs.理想情況下，大腦會(huì)自然而然地進(jìn)行潛意識(shí)

13、的體重管理，對(duì)饑餓程度和運(yùn)動(dòng)量進(jìn)行微調(diào)，確保食物的攝入量和運(yùn)動(dòng)量既不超過(guò)也不少于身體所需總量，使體重維持在該范圍內(nèi)。Within this range your weight will be relatively easy to manage. Theres every chance if you drop below your brain weight, youll meet powerful resistance in the form of cravings for quick-fix calories.在這個(gè)范圍內(nèi)，體重相對(duì)容易管理。如果你的體重下降到低于大腦體重的水平，身體很可能會(huì)以

14、對(duì)速效熱量渴望的形式進(jìn)行強(qiáng)烈的抵抗。The best way to discover your true brain weight is to make the conscious decision to stop dieting and try intuitive eating.發(fā)現(xiàn)真實(shí)大腦體重的最佳方法是有意識(shí)地停止節(jié)食，嘗試直覺(jué)飲食。It is simple: eat only when youre hungry and stop when youre full.這個(gè)方法很簡(jiǎn)單，即餓了就吃，飽了就停。Within six to 12 months, your weight should

15、stabilize to your brains desired range.6到12個(gè)月內(nèi)，你的體重就會(huì)穩(wěn)定在大腦希望的范圍之內(nèi)了。DONT BELIEVE THE HUNGER HYPE千萬(wàn)別信那種不吃東西的宣傳You shouldnt believe all the rules about when, what and how to eat things. Click through to find out 6 of the worst diet myths around and what you should be doing instead to save yourself from

16、 hunger hell.千萬(wàn)別信那種什么時(shí)候吃、吃什么以及如何吃的規(guī)則。繼續(xù)點(diǎn)擊下去看看六大最糟糕的飲食建議以及你可以做什么以讓自己不再挨餓。CALORIES ARE CALORIES卡路里就是卡路里100 calories from fruits and 100 calories from a packet of crisps are not the same. While natural food is full of nutritious calories essential for a balanced diet, processed greasy food is only made

17、 up of so-called empty calories that have no benefit and only make you gain weight.水果中的100卡路里與一包薯片的100卡路里是不一樣的。天然的食物富含的是平衡飲食必備的營(yíng)養(yǎng)卡路里，而油膩的加工食品會(huì)產(chǎn)生所謂的“空熱量”，這種熱量不僅沒(méi)有益處，而且還會(huì)讓你增重。BREAKFAST IS BAD吃早餐不好Skipping breakfast so you can save those morning calories? Youll soon find that your early lu

18、nch and comfort dinner make up for more calories than the ones you couldve had in the early hours. Not eating in the morning means you wont have much energy throughout the day and will lower your mood and motivation levels.不吃早餐這樣早晨就不會(huì)有卡路里了？很快你就會(huì)發(fā)現(xiàn)早點(diǎn)的午餐和舒適的晚餐比你早上原本應(yīng)該攝入的卡路里要多得多。早上不吃東西意味著一整天你都無(wú)精打采，同時(shí)也會(huì)

19、讓你的心情變壞、減少你的動(dòng)力。六大最糟糕的飲食建議.jpgDONT EAT JUNK不要吃垃圾食品Avoiding all sorts of junk food and treats keeps you physically healthy, but only theoretically. When you live by the all or nothing rule and get increasingly stressed over your cravings, the new stress will cause you to crave more. So stop the endles

20、s cycle by allowing yourself to have a treat every now and then.不吃各種各樣的垃圾食品和甜食能讓你身體健康，但這只是理論。當(dāng)你遵循著孤注一擲的原則，對(duì)吃東西的渴望感到越來(lái)越有壓力時(shí)，新的壓力會(huì)讓你更想要吃這些。所以不要這樣無(wú)限循環(huán)了，讓自己時(shí)不時(shí)地吃些甜食吧。DETOX DEPENDENT依賴(lài)排毒Detox is one of the much-talked about crazes in the foodie world, but the truth is, our body has the greatest detox fun

21、ction of all - our digestive system, kidneys and liver. If you cut out alcohol and cut down on eating undesirable foods, then you shouldnt need to detox at all.在美食界，談?wù)撟疃嗟脑?huà)題之一也就是排毒了，但事實(shí)是我們的身體有著最健全的排毒功能我們的消化系統(tǒng)、腎和肝臟。如果你不再喝酒，也不再吃那些不良食品，那么你根本就不需要排毒。FAT MAKES YOU FAT脂肪會(huì)讓你發(fā)胖There are two types of fat: the

22、good and the bad. Avocados, nuts and fatty fish such as salmon contain the healthy fat that protects our heart from diseases. On the contrary, unhealthy fats that are in greasy foods can lead to weight gain and cardiovascular problems. Do not cut out all types of fat, because the good ones are essen

23、tial in our normal diet.脂肪有兩種：好的脂肪和不好的脂肪。牛油果、堅(jiān)果、三文魚(yú)等富含脂肪的魚(yú)類(lèi)富含健康的脂肪，能夠保護(hù)我們不患心臟病。相反，油膩食物中不健康的脂肪會(huì)讓你體重增加，導(dǎo)致心血管問(wèn)題。不要拒絕攝入所有的脂肪，因?yàn)楹玫闹臼俏覀冋ｏ嬍乘貍涞?。STOP SNACKING不要吃零食There is nothing wrong with nibbling at some snacks throughout the day - in fact, it keeps your hunger in control and prevents you from overeat

24、ing on meal times. What matters is the nutritional choice and portion size. Ditch the crisps and ice creams, and reach out for fruits, nuts, and yoghurt instead.每天吃些零食并沒(méi)有什么不好事實(shí)上，吃零食能控制你的饑餓感還能防止你在飯點(diǎn)時(shí)暴飲暴食。重要的是營(yíng)養(yǎng)選擇和零食份量。不要吃薯片、冰激凌，相反可以吃些水果、堅(jiān)果和酸奶。BREAD面包When youre not feeding a passel of people every day

25、, a whole loaf of bread can be daunting to get through within a week. A good solution? Freezing what you wont eat immediately. Then, simply pop slices in the toaster when you need them.當(dāng)你每天不用為一群人做飯時(shí)，一周內(nèi)吃完一整條面包是很艱巨的。好的解決方法？把你暫時(shí)不吃的先冷凍起來(lái)。然后，在你想吃的時(shí)候放到烤面包機(jī)里烤一下就行啦。CHEESE奶酪Yep, cheese specifically pre-grat

26、ed cheese. This will save you time on weeknights and spare you from having to wash that tricky grater after every single cheesy meal. Just shred a block, pop portions in sealed bags and toss them in the deep chill. It cooks up just as quickly as fresh cheese.是的，奶酪尤其是已經(jīng)磨碎的奶酪。冷凍起來(lái)將會(huì)節(jié)省

27、你工作日晚的時(shí)間，同時(shí)每吃完一頓芝士飯后還能讓你不用再去洗繁雜的磨碎機(jī)。只要將奶酪塊磨碎，放在密封袋里，然后將它們放到冰箱里冷凍。做飯的時(shí)候，冷凍芝士與新鮮芝士一樣容易融化。RIPE BANANAS熟透的香蕉Past-their-prime bananas are perfect for banana bread, but not everyone has time for baking midweek. If your bunch is turning fast, stick the bananas in the freezer. Theyre also great to add to sm

28、oothies just peel, chop them up and chill.熟透的香蕉特別適合做香蕉面包，但并不是每個(gè)人都有時(shí)間在周三烘焙香蕉面包的。如果你買(mǎi)的那堆香蕉熟的很快，那就把它們放到冰箱里吧。同樣，放到奶昔里面也很好喝只要?jiǎng)兊粝憬镀?，切成一塊塊的，放到冰箱冷凍就行了。GINGER生姜Turns out that ginger grates much easier when frozen just make sure you peel it before freezing. And even if youre not planning to grate your ginger,

29、 freezing still keeps ginger usable in the long term (because no one ever uses the whole thing, right?). Freeze it in 1-inch cubes and thaw before chopping.事實(shí)上冷凍后的生姜更好切碎只是要確保冷凍前把皮刨了。即使你不打算切碎生姜，冷凍起來(lái)也能讓它們的食用期更久（因?yàn)闆](méi)有人會(huì)用整塊姜的，對(duì)吧？）。把它們冷凍在一英尺的制冰格里，切之前要化凍。HOT PEPPERS紅辣椒High-quality produce is hard to come by during the cold winter months. Sherry Rujikarn, associate food editor in the Good Ho