养成健康饮食的习惯的5个建议

 　　1.Swap 1 processed food for fresh food

　　将加工食品换成新鲜食物
　　When you’re tired, it’s easy to reach for that can of soup for a quick fix. However, processed foods include unnecessary ingredients like sugars, “unhealthy” fats , high sodium 2 content and preservatives 3 making them high energy, high calorie meals that pack on the pounds. Whole, fresh foods give your body nutrients 4 without the high caloric baggage.
　　累了的时候,一罐快速修复汤就做到了。然而,加工食品里包含了不必要的成分,比如：糖，“不健康”脂肪,钠含量高，防腐剂使食物能量增加、高热量食物就会使人发胖了。完整、新鲜的食物给你的身体以热量不高的营养。
　　2.Eat a high-protein breakfast
　　吃高蛋白早餐
　　Starting the day with carbs (like bread, potatoes, pancakes) may give you an instant energy boost but beware of that inevitable 5 sugar crash that makes you want to eat more as the day wears on. A breakfast that’s rich in proteins (like eggs) on the other hand maintains your insulin level so you burn sugar slowly for a stable energy output throughout your day. You’ll feel satiated and won’t be reaching for unhealthy snacks as much.
　　以碳水化合物(如面包、土豆、煎饼)开启一天可能引起能量的快速增加，但是当心,不必要的糖会让你在这一天想要吃更多的糖。早餐中富含的蛋白质(如鸡蛋)另一方面会维持胰岛素水平，这样缓慢消耗的糖就足够一整天的稳定输出。你会感到满足,不会将手伸向不健康的零食。
　　Baked, scrambled 6, boiled, poached or so many other interesting ways,eggs are a great way to get your protein for the day. If you’re in a rush, you can always consider a quick Greek yogurt parfait or low fat cheeses.
　　烤,炒,煮,水煮或其他多种有趣的方式,鸡蛋是让你获得的蛋白质一个好方式。如果赶时间,你可以考虑快速的希腊酸奶或者低脂奶酪。
　　3.Eat smaller portions more often
　　经常吃小量食物
　　“I believe in eating smaller meals more often throughout the day to keep the metabolism 7 going.” – chef Todd English“我相信一天经常吃小餐更利于新陈代谢”。---厨师托德This one is all about energy management. When you eat a large meal, your digestive system is overburdened leading to bloating. Your body is further conditioned to store energy as fat. Plus you’ll be craving 8 more sugar.
　　So eat smaller portions more often.
　　这是精力管理的核心。当你一次性吃一顿大餐时,你的消化系统会因负担过重导致腹胀。你的身体以脂肪的形式储存能量的。在加上你会想要更多的糖。所以少食多餐。
　　4.Eat smart – Make healthy substitutions明智的吃---健康食物的替换
　　Heating healthy should never mean having to give up eating what you like. If that were the case, it would be a difficult habit to cultivate. Make healthy substitutions where you can instead.
　　加热健康食物绝不意味着放弃吃你喜欢的。如果是这样的话,这将是一个习惯培养的难题。你可以选择让健康替代食物。
　　5.Get your vitamin D
　　获得足够的维他命D
　　Whether it’s our collective lifestyle or the choice of foods, the number of people with vitamin D deficiency has been growing. Vitamin D balances your hunger hormones 10 (insulin ) and boosts your happy hormone 9 (seratonin) with the combined effect of reducing those sugar cravings and keeping you from reaching out for unhealthy snacks. So get more vitamin D in your body.
　　不管是我们的集体生活方式还是食物的选择,缺乏维生素D人的数量一直在增长。维生素D能平衡你的饥饿激素(胰岛素)，提升你的快乐激素(血清素)，减少对糖的渴望的综合效应,让你远离不健康的零食。所以给你的身体补充更多的维生素D。
　　Vitamin D sources
　　维生素D来源
　　·Even 30 minutes of time in the sun everyday can help boost vitamin D levels每天晒30分钟的太阳也可以帮助提高维生素D水平·Fatty fish (salmon, trout 11, tuna, mackerel) is high in vitamin D so include fish in your food weekly·脂质鱼(鲑鱼,鲑鱼,金枪鱼,鲭鱼)中富含维生素D，所以你每周的食物中要有鱼类。
　　·Vegan? Then make mushrooms a staple 12 at home , or try fortified 13 juices or suppliments素食主义者?那就用国内的蘑菇或者尝试强化果汁或维生素D的补充品。