手机版 | 登陆 | 注册 | 留言 | 设首页 | 加收藏
当前位置: 网站首页 > food > 文章 当前位置: food > 文章

Breakfast Mistakes You Didn’t Know You Were Making 你所不知道的早餐的误区

时间:2018-11-29    点击: 次    来源:网络    作者:佚名 - 小 + 大

Don’t mess up your first meal of the day

不要搞砸了你每天的第一顿饭。

Some say breakfast is the most important meal of the day.

有人说早餐是一天中最重要的饭。

 And, while the research goes back and forth on whether it’s really the most important, one thing is for sure: Breakfast matters. It provides your body with the nutrition and the fuel it needs to function in the morning.

并且,对于早餐是否是最重要的研究五花八门,但是有一件事是确定的:早餐很重要。早餐提供了早间人体功能所需的营养和能量。

But it’s also important to do breakfast right. A bad breakfast decision can throw off your energy levels and eating habits for the rest of the day. But what makes a decision at breakfast bad?

但是如何做对早餐也很重要。错误的早餐选择会降低你的能量水平以及毁掉你当天后续的饮食习惯。那么对于早餐什么是错误的决定呢?

You might think you already know the answer. Eat the egg whites, not the doughnut, right? But are those egg whites really your smartest choice?

你也许会说你已经知道了答案。吃蛋白而不吃蛋黄,对吗?但是这些蛋白部分真的是最明智的选择吗?

And if you’re choosing foods with only weight management in mind, you might only think about factors like calories and fat. But there’s much more to your health than just avoiding weight gain. Breakfast is important for reasons that have to do with how you feel, too.

如果你选择食物仅仅是出于脑海中体重管理的考虑,你也许仅仅会想到像卡路里和脂肪等因素。但是实际上考虑的因素有很多而不仅仅是避免体重增加。早餐重要的原因是也要关注你后续的感觉。

You don’t want to end up eating something that leaves you feeling sluggish and sleepy. You also don’t want to be hungry again 20 minutes after you’ve eaten. You want to feel alert before lunchtime, not hungry and irritable. (Speaking of lunchtime, are you making big mistakes with your lunch, too?)

你不想早餐后处于懒散和困顿状态。你也不想吃过早餐后20分钟就又饿了。你想要午餐时保持食欲,但又不至于午餐前过于饥饿和难以支撑。(谈到午餐时间,你是不是也在为午餐犯错误?)

 

Don’t fall into bad habits when it comes to eating breakfast. Many people who think they are making a healthy choice are actually making one of these critical mistakes.

不要在吃早餐时有坏习惯。很多自以为具备健康饮食的人实际上可能会犯以下关键的错误之一。


Skipping Breakfast

不吃早餐

Trying to save calories by skipping breakfast? That might not be the best idea. “Eating breakfast can set you up for success by avoiding hunger and low energy levels, which in turn might make you turn to a healthier and more balanced diet throughout the day,” says Dana Harrison, the nutritionist behind Eats 2 Know, LLC. She also notes that while some people might feel fine after skipping this meal, the average person might experience low energy levels in the morning, increased cravings, and overconsumption throughout the day.

不吃早餐就会避免卡路里的产生。那可能不是个好主意。“吃早餐能成功避免饥饿和低能量水平,这反而会促进你一整天的健康和均衡的饮食,”Dana Harrison说(营养学家,就职于Eats 2 Know, LLC.)。她也指出尽管有人不吃早餐感觉良好,但一般人可能会感觉早晨低能量,增加饥饿感,消耗过度一整天。


Relying on Caffeine for Energy

依靠咖啡因获取能量

Sure, caffeine from espresso, soda, or an energy drink can give you a jolt. If you quit caffeine entirely, your body really feels a difference. But, Harrison points out, “This method is unstable and unreliable in the long run. Caffeine is a stimulant, but the body adjusts to caffeine and creates a tolerance level.” As that tolerance adapts, you’ll need to rely on more and more caffeine for energy. You’re also neglecting a really strong source of energy for your body: Food! Load up with energizing and nutritious foods and you might find yourself with higher energy levels and a better mood. Coffee, while still good for you, isn’t all you need to get your body moving. “Using food for fuel, staying hydrated, and getting a good night’s sleep is the best combo to have energy,” Harrison says.

当然,来自咖啡、苏打、或者能量饮料的咖啡因能给你提振精神。如果你完全放弃咖啡因,你的身体感觉大不相同。但是,Harrison指出,“从长远看,这种方法既不稳定也不可靠。咖啡因是一种促进剂,身体适应了咖啡因,并产生一定的依赖。”随着依赖的产生,你将需要越来越多的咖啡因来保持能量。你会忽视掉身体真正强大的能量来源:食物。载有充满能量和营养的食物,你将发现自己充满能量和处于更好的情绪状态。咖啡,虽然对你有好处,但是并不能满足你身体驱动的所有需求。“使用食物做燃料,保持水平衡,保持良好的睡眠是保持能量最好的套餐。”Harrison说。


Not Drinking Enough Water

未摄入足够的水

Do you grab a cup of coffee with breakfast, but nothing else? It’s important to drink water all the time, but especially in the morning. Since you’ve been sleeping for so long, it’s been a while since you’ve rehydrated. Water is also a necessary tool for digestion. Eating food without any water to wash it down isn’t going to feel great. Avoid the uncomfortable side effects of dehydration by drinking at least one glass with breakfast. Bonus points if you add a lemon!

你早餐只喝咖啡,而不吃其他的任何东西吗?喝水是任何时候都很重要的事情,但对于早晨尤其重要。早晨睡了很久未进水了。水是消化必需的工具。只吃食物不喝水,会感觉很不舒服。要避免缺水不舒服的副作用,早餐时至少要喝一杯水。如果加点柠檬,会有加分哦。


Not Adding Healthy Fats

不掺加健康的脂肪

 

Eating a low-fat yogurt or skipping the butter on your toast might sound like healthy choices, but they’re really not. Fats are a critical component of a nutritious diet sincethey provide such a wide range of health benefits; a meal without enough fat content could leave you hungry and crashing soon after you eat it. “Eating fat is satiating, meaning it’s filling because it takes longer to digest,” explains Harrison. “Incorporating healthy fats into your breakfast can help keep you fuller and energized longer.” You might slice some avocado onto your breakfast sandwich or dollop a spoonful of peanut butter into your smoothie before you blend it
喝低脂的酸奶或者跳过黄油的饮食听起来似乎是健康的选择,但是实际上不是。脂肪是营养餐食的重要组成部分,因为脂肪提供了诸多好处:没有足够脂肪的饮食会让人饭后不久就觉得饥饿和困顿。“吃脂肪让人感到满足,因为脂肪需要更长的时间去消化。”Harrison解释说。“混合的健康脂肪进入早餐能让人感觉吃饱并能更久维持能量。”你可以把鳄梨切开放在你的早餐三明治上或者掺一勺花生油混合到你的思暮雪里。



Eating Only Carbohydrates

只吃碳水化合物

If you get hangry after eating a bowl of cereal or slice of toast with jam, there’s a logical reason why. Carbohydrates are a healthy, important source of energy; but they’re not the only thing your body needs to function at its best. Protein and fat take longer to use for fuel and keep you satiated for longer after eating. Having a good balance of protein, fat, and carbs can keep your blood sugar from spiking and crashing. A piece of fruit is nutritious and can be great to eat with breakfast — just make sure you eat something else, too, or risk being hungry soon after.

如果你吃了一碗燕麦粥或面包片加果酱还会感到饿,这里有一个很好的解释。碳水化合物是健康、重要的能量的来源,但是发挥身体机却不能只靠碳水化合物。蛋白质和脂肪需要更长时间才能用作燃料并且饭后能更长时间不饿。蛋白质、脂肪和碳水化合物的平衡可以阻止血糖过高或过低。一些有营养的水果可以和早餐一起吃,确保也吃了别的东西否则见面临不久饥饿的风险。


Cutting Carbs

 减少碳水化合物

You don’t want to rely only on carbs, but you may not want to omit them entirely, either. Carbohydrates are an easily accessible source of energy for your body. If you’re feeling sluggish in the morning, some carbohydrates in your breakfast could help give you the fuel you need to start your day. Bagels and toast are carbs, sure, and some mornings you might want them — but they’re not the only kinds you have to choose from. Fruit has carbs, along with fiber and other nutrients. So do oatmeal, granola, and potatoes! Switch it up to keep yourself from getting bored with the most important meal of the day.
你不想只依赖碳水化合物,但是你也不想完全没有它们。碳水化合物是人体能够轻易获取能量的一种食物源。如果你早晨觉得比较懒散,早餐中的碳水化合物可以帮助你提供你所需的能量。面包圈和土司面包是碳水化合物,当然,有些早晨你需要它们,但是它们不是你要选择的唯一种类。水果也含有碳水化合物以及纤维和其他营养物质。燕麦片、格兰诺拉麦片和马铃薯也是一样。打开碳水化合物让你远离被早餐困扰的烦恼。

Resisting Cravings

抵抗进食的渴望

A crucial (but underrepresented) part of healthy eating is enjoyment. Your body craves foods for a reason — let yourself give in to them! There are more purposes to eating than pure nutrition. Health involves enjoyment, experience, and happiness, too. A pastry for breakfast might not be the best choice if you are eating it to provide lasting energy or keep you alert. But if the purpose of the pastry is to satisfy a craving or eat for enjoyment (or the pastry is the only breakfast available), it could actually be the smartest option.

一个重要的(未被展示的)关于健康饮食的部分是享受。身体渴望食物是有原因的-让你去摄入他们。食物除了营养还有更多的功用。健康也和享受、经验和幸福有关。早餐糕点可能不是为你提供持久能量或者提示告警的最好选择。但是如果糕点使用满足对食物的渴望或者享受的需要(或者糕点是唯一可以获得的早餐),那么它实际上是最聪明的选择。

上一篇:All set for World Sichuan Cuisine Conference

下一篇:Shangri-La serves up sustainable seafood

推荐阅读
备案ICP编号  |   QQ:2655813483  |  地址:北京市东城区  |  电话:12345678910  |  
Copyright © 2019 天人文章管理系统 版权所有,授权www.viewer.wang使用 Powered by 55TR.COM