厨房里应储备的六大最佳食物.docVIP

厨房里应储备的六大最佳食物1. Blueberries1. 蓝莓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, heart disease and age-related illnesses.美味可口又富含抗氧化剂，蓝莓是超级美食。可以将蓝莓放在搅拌机中做奶昔，也可以在煎饼上撒一些蓝莓，又或者直接抓一把品尝。蓝莓中的抗氧化剂有助于预防癌症、心脏病和与年龄相关的疾病。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 treat.虽然蓝莓不是很便宜，但你可以在折扣季不那么新鲜时购买。然后只要将它们冷冻起来，想吃的时候拿出来就行了。厨房里应储备的六大最佳食物.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 great for digestive health. Try buying dried beans as they taste better and are much cheaper than canned beans.如果你想要获得大量的蛋白质，但又不想花太多钱，那么可以考虑黑豆。可以在玉米煎饼里面放些黑豆，甚至可以做黑豆汤或肉饼。黑豆富含纤维素，有利于消化健康。尽量购买干燥的黑豆，因为干燥的口感更好，也比罐装的便宜。3. Bison Meat3. 野牛肉Eating bison is slowly catching on, and for good reason. Not only is it 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.吃野牛肉渐渐变得流行起来，这是不无道理的。不仅因为野牛肉味美，而且其含有的omega-3s也比用粮草喂养的动物多。烹饪野牛肉不在话下，你只需要准备好腌好的野牛肉排和少许橄榄油就行。小菜一碟。4. Walnuts4. 核桃Much cheaper 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.核桃远比杏仁和腰果便宜，但却并未得到应得的赞许。将核桃撒在沙拉上就很好，单吃核桃甚至更美味。每周吃几次核桃能帮助降低低密度胆固醇含量，而且核桃是一种美味健康而又便宜方便的零食。5. Oats5. 燕麦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 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.如果你的早饭都是在饭店吃的，那么你吃的可能不那么健康。相反，你可以吃些燕麦，因为它们能够降低胆固醇。不管你是买即食燕麦还是刀切磨碎的燕麦，都能够给身体带来很多益处。放些蜂蜜或蓝莓可以另增风味！这样的早餐既便宜又健康。6. Broccoli6. 西兰花Sitting down and scarfing 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.坐下来吃些西兰花听起来让人觉得并不是很有食欲。想要味道更好，可以油炸西兰花，这样它就能更入味。西兰花很便宜，所以如果你目前生活拮据，那么吃些西兰花再好不过了。If youve ever stuck rigidly to a diet, managed to lose weight but then piled the pounds back on, its not your fault.如果你曾严格坚持节食并减肥成功，但之后体重却又反弹，这不是你的错。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 against the perils of potential imminent starvation.41%的节食者在五年之后体重会反弹，并且要比减下去的还要重。这一情况应该是你大脑负责的，因为它要做必须做的事情：那就是与潜在的、迫在眉睫的饥饿作斗争。The truth is everyones brain has a set body weight range that it will fiercely defend.实际上，每个人的大脑都会拼命把体重维持在特定范围内。The range, which varies from person to person, is determined by genes and life experience.这个范围因人而异，取决于基因和生活经历。减肥失败不怪你! 你的体重大脑来决定!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.理想情况下，大脑会自然而然地进行潜意识的体重管理，对饥饿程度和运动量进行微调，确保食物的摄入量和运动量既不超过也不少于身体所需总量，使体重维持在该范围内。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.在这个范围内，体重相对容易管理。如果你的体重下降到低于大脑体重的水平，身体很可能会以对速效热量渴望的形式进行强烈的抵抗。The best way to discover your true brain weight is to make the conscious decision to stop dieting and try intuitive eating.发现真实大脑体重的最佳方法是有意识地停止节食，尝试直觉饮食。It is simple: eat only when youre hungry and stop when youre full.这个方法很简单，即饿了就吃，饱了就停。Within six to 12 months, your weight should stabilize to your brains desired range.6到12个月内，你的体重就会稳定在大脑希望的范围之内了。DONT BELIEVE THE HUNGER HYPE千万别信那种不吃东西的宣传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 hunger hell.千万别信那种什么时候吃、吃什么以及如何吃的规则。继续点击下去看看六大最糟糕的饮食建议以及你可以做什么以让自己不再挨饿。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 up of so-called empty calories that have no benefit and only make you gain weight.水果中的100卡路里与一包薯片的100卡路里是不一样的。天然的食物富含的是平衡饮食必备的营养卡路里，而油腻的加工食品会产生所谓的“空热量”，这种热量不仅没有益处，而且还会让你增重。BREAKFAST IS BAD吃早餐不好Skipping breakfast so you can save those morning calories? Youll soon find that your early lunch 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.不吃早餐这样早晨就不会有卡路里了？很快你就会发现早点的午餐和舒适的晚餐比你早上原本应该摄入的卡路里要多得多。早上不吃东西意味着一整天你都无精打采，同时也会让你的心情变坏、减少你的动力。六大最糟糕的饮食建议.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 endless cycle by allowing yourself to have a treat every now and then.不吃各种各样的垃圾食品和甜食能让你身体健康，但这只是理论。当你遵循着孤注一掷的原则，对吃东西的渴望感到越来越有压力时，新的压力会让你更想要吃这些。所以不要这样无限循环了，让自己时不时地吃些甜食吧。DETOX DEPENDENT依赖排毒Detox is one of the much-talked about crazes in the foodie world, but the truth is, our body has the greatest detox function 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，谈论最多的话题之一也就是排毒了，但事实是我们的身体有着最健全的排毒功能我们的消化系统、肾和肝脏。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脂肪会让你发胖There are two types of fat: the 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 essential in our normal diet.脂肪有两种：好的脂肪和不好的脂肪。牛油果、坚果、三文鱼等富含脂肪的鱼类富含健康的脂肪，能够保护我们不患心脏病。相反，油腻食物中不健康的脂肪会让你体重增加，导致心血管问题。不要拒绝摄入所有的脂肪，因为好的脂肪是我们正常饮食所必备的。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 overeating 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.每天吃些零食并没有什么不好事实上，吃零食能控制你的饥饿感还能防止你在饭点时暴饮暴食。重要的是营养选择和零食份量。不要吃薯片、冰激凌，相反可以吃些水果、坚果和酸奶。BREAD面包When youre not feeding a passel of people every day, 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.当你每天不用为一群人做饭时，一周内吃完一整条面包是很艰巨的。好的解决方法？把你暂时不吃的先冷冻起来。然后，在你想吃的时候放到烤面包机里烤一下就行啦。CHEESE奶酪Yep, cheese specifically pre-grated 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，奶酪尤其是已经磨碎的奶酪。冷冻起来将会节省你工作日晚的时间，同时每吃完一顿芝士饭后还能让你不用再去洗繁杂的磨碎机。只要将奶酪块磨碎，放在密封袋里，然后将它们放到冰箱里冷冻。做饭的时候，冷冻芝士与新鲜芝士一样容易融化。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 smoothies just peel, chop them up and chill.熟透的香蕉特别适合做香蕉面包，但并不是每个人都有时间在周三烘焙香蕉面包的。如果你买的那堆香蕉熟的很快，那就把它们放到冰箱里吧。同样，放到奶昔里面也很好喝只要剥掉香蕉皮，切成一块块的，放到冰箱冷冻就行了。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, 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.事实上冷冻后的生姜更好切碎只是要确保冷冻前把皮刨了。即使你不打算切碎生姜，冷冻起来也能让它们的食用期更久（因为没有人会用整块姜的，对吧？）。把它们冷冻在一英尺的制冰格里，切之前要化冻。HOT PEPPERS红辣椒High-quality produce is hard to come by during the cold winter months. Sherry Rujikarn, associate food editor in the Good H