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  • I always get really excited when I get to share nutrition tips with you guys

    當我得到時,我總是非常興奮 與你們分享營養秘訣

  • and I think you're especially gonna love these ones because they're gonna help

    而且我覺得你特別喜歡 這些因為他們會有所幫助

  • you improve your meal and snack choices and just boost healthy eating and

    您可以改善您的用餐和零食選擇 並且只是促進健康飲食和

  • nutrition all-around.

    營養全方位。

  • Now some of these tips you might have heard of before,

    現在你可能聽說過一些這些技巧,

  • some of them though, are going to be completely new. At least I hope so.

    他們中的一些人將會是 全新的。至少我希望如此。

  • So, let's dive in.

    所以,讓我們潛入。

  • When I was studying nutrition this was one of the most common

    當我研究營養時,這是最常見的一種

  • tips that we were taught to share with our clients and it's that you eat what you see.

    我們被教導要與之分享的提示 我們的客戶,就是你吃的東西。

  • Now this works equally well for people who want to gain weight,

    現在這同樣有效 想要增加體重的人

  • who want to lose weight or for people who are just looking to make more wholesome food choices.

    誰想要減肥,或者只是想要做出更多有益健康的食物選擇的人。

  • For example, if you want to eat more fruits, keep it on the counter in

    例如,如果你想吃 更多的水果,保持在櫃檯上

  • clear sight and instead of just throwing an orange into your bag,

    視線清晰而不僅僅是投擲 把橙子放進你的包裡,

  • which let's be honest, hardly ever finds its way out,

    說實話,幾乎沒有找到出路,

  • we can instead peel it up or cut it, put it in a container and put it on our desk to

    我們可以將它剝離或切割,放入容器中並放在我們的桌子上

  • enjoy when hungry. And if we cut them up and put them in front of our partner or kids

    在飢餓時享受。如果我們切斷它們 並把它們放在我們的伙伴面前

  • it'll also increase the chance that they'll eat it too.

    它也會增加他們吃它的機會。

  • If you usually place a bowl of chips on your desk,

    如果你經常在桌子上放一碗薯條,

  • maybe swapping it out for something like nuts might help.

    也許將它換成堅果之類的東西可能有所幫助。

  • And when you open your pantry and chocolate is the first thing you see,

    當你打開食品室時,巧克力是你看到的第一件事,

  • chances are that's what you're gonna reach for.

    這就是你要達到的目標。

  • So, maybe try shifting it to the side or behind some of the dried fruit or trail mix.

    因此,也許可以嘗試將其轉移到側面或一些乾果或小道混合物後面。

  • This isn't to say that that food is forbidden,

    這並不是說食物是禁止的,

  • it just means we're less likely to impulsively reach for it if it's out of sight.

    它只是意味著我們不太可能衝動 如果它不在視線範圍內。

  • And the same thing goes for drinking our fluids, whether it's tea or water,

    喝酒也是一樣的 液體,無論是茶還是水,

  • placing it in front of you while you work or study. It's gonna increase the chances

    在你工作的時候把它放在你面前 研究。它會增加機會

  • that you'll take periodic sips and stay hydrated throughout the day.

    你會定期啜飲並留下來 全天保濕。

  • Carrots and celery are awesome carrying devices for our favorite dips and sauces,

    胡蘿蔔和芹菜是很棒的攜帶設備 我們最喜歡的蘸醬

  • but if you've ever tried to cut them up ahead of time to store in the fridge,

    但是如果你曾試圖將它們提前切斷 時間存放在冰箱裡,

  • you might have noticed that they lose their crunch and sometimes they get this slimy film.

    你可能已經註意到他們失去了緊張 有時他們會拍這部黏糊糊的電影。

  • So, there is a way to avoid that and it's just to store them in a glass container

    所以,有一種方法可以避免這種情況 只是將它們存放在玻璃容器中

  • or jar with some water. It helps the veggies stay crisp and fresh

    或用一些水罐。它有助於 蔬菜保持清爽

  • and they store in the fridge for a longer time.

    它們在冰箱裡儲存的時間更長。

  • Just change out the water every couple of days or so,

    每隔幾天換一次水,

  • and keep in mind that the carrots will keep longer than the celery.

    並記住 胡蘿蔔比芹菜長。

  • Now I know some people might be worried about cutting up their veggies ahead of

    現在我知道有些人可能會擔心 關於切割蔬菜的問題

  • time because you feel you might lose some nutrients. Now there are three

    時間,因為你覺得你可能會失敗 一些營養素。現在有三個

  • factors that can cause nutrient loss and that is heat, oxygen and light.

    可能導致營養物質流失的因素,即熱量,氧氣和光線。

  • In this case there's no exposure to heat or light, just oxygen

    在這種情況下,沒有 暴露在熱或光下,只是氧氣

  • and the nutrient that's most easily affected by this is vitamin C and

    和最容易的營養素 受此影響的是維生素C和

  • sometimes vitamin E, but what you don't lose are all the other incredible

    有時維生素E,但你沒有 失去了所有其他令人難以置信的

  • nutrients like fiber, some of the B vitamins, minerals and many more.

    營養素如纖維,一些B 維生素,礦物質等等。

  • So long story short, the benefit of eating pre-cut veggies, even with a little less vitamin C,

    所以長話短說,吃前切的好處 蔬菜,即使維生素C少一點,

  • it far outweighs not eating the veggies at all or reaching for less

    它遠遠超過不吃東西 蔬菜或者更少的蔬菜

  • wholesome convenient foods instead.

    相反,有益健康的方便食品。

  • This next one is a tip that my mum actually recently taught me.

    下一個是我媽媽最近教給我的一個提示。

  • I go through a lot of nut butters.

    我經歷了很多堅果黃油。

  • Peanut butter and almond butter especially, and as nutrient-dense as they already are

    花生醬和杏仁黃油尤其如此,營養密集

  • there's something we can actually do to pump up the nutrition a little bit more.

    我們實際上可以採取一些措施來增加營養。

  • And how we can do that is with seeds.

    我們如何做到這一點就是種子。

  • Seeds offer a unique combination of phytonutrients and

    種子提供植物營養素和植物營養素的獨特組合

  • antioxidants that have a whole bunch of health benefits.

    含有大量抗氧化劑的抗氧化劑 對健康的益處。

  • So I take a full jar of peanut butter, I empty out about a third of it.

    所以我拿了一大罐花生醬,我排空了大約三分之一。

  • I store that away to enjoy later.

    我把它存放起來以後再享用。

  • And to the large jar I add a couple spoonfuls of some seeds.

    在大瓶子裡,我加了幾勺一些種子。

  • You can use whatever you have on hand.

    你可以使用手邊的任何東西。

  • I use sunflower seeds, hemp seeds, coarsely ground flax seeds, chia seeds,

    我用葵花籽,大麻籽,粗磨亞麻籽,奇亞籽,

  • lightly toasted sesame seeds, and pumpkin seeds.

    輕輕烤芝麻和南瓜子。

  • I then give it a mix and store it in the fridge.

    然後我給它一個混合併存儲它 在冰箱裡。

  • You can add it to oatmeal or spread it on toast.

    您可以將其添加到燕麥片或將其塗抹在烤麵包上。

  • It just makes for a colorful and nutrient-packed addition to any meal.

    它只是為任何一餐提供了豐富多彩,營養豐富的食物。

  • And if you can't tolerate nut butters you can still make the seed

    如果你不能容忍 堅果黃油,你仍然可以製作種子

  • mix alone and use it in the same way, like add it to smoothies or parfaits.

    單獨混合併以相同的方式使用它, 喜歡將它添加到冰沙或凍糕中。

  • I feel like it also makes the foods just look so much more vibrant and wholesome.

    我覺得它也讓食物變得恰到好處 看起來更有活力和健康。

  • You might have heard of this little hack to fill a few Tupperware containers

    你可能聽說過這個小黑客 填寫幾個特百惠容器

  • with the ingredients you need for a smoothie.

    用於冰沙所需的成分。

  • That way when you're looking for a morning or afternoon pick-me-up

    那樣的話,當你正在尋找早晨或下午的提神

  • you just pop it into a blender, no chopping required,

    你只需將其放入攪拌機中,不需要切碎,

  • add a splash of plant milk or maybe some greens or nut butter to accompany it.

    添加植物牛奶或 也許還有一些綠色或堅果黃油陪伴它。

  • It's also an awesome way to use up leftover fruits that are at their peak ripeness.

    這也是一個很棒的方式 消耗處於成熟高峰期的剩餘水果。

  • But if you already make smoothies you might find that you've

    但如果你已經做好了 冰沙你可能會發現你已經

  • kind of gotten into this routine of making the same thing over and over again.

    有點進入這個例行公事 一遍又一遍地做同樣的事情。

  • At least I know that that happens to me.

    至少我知道會發生這種情況 對我來說。

  • So I have two ingredients that I want to recommend.

    所以我想推薦兩種成分。

  • These are nutrient-dense additions to your frosty drink

    這些是營養密集的添加到你的冷飲

  • and trust me, you can't even taste them in there.

    相信我,你甚至不能品嚐它們 那裡。

  • First up is frozen zucchini.

    首先是冷凍西葫蘆。

  • And this is especially great for people who can't tolerate bananas

    對於不能忍受香蕉的人來說,這尤其適合

  • or just don't like the taste of it.

    或者只是不喜歡它的味道。

  • Because it gives it a similar creaminess but without that banana flavor.

    因為它賦予它類似的奶油味,但沒有香蕉味。

  • And the second one is white beans.

    第二個是 白豆。

  • These are packed in protein, fiber, vitamins, antioxidants

    它們富含蛋白質,纖維,維生素和抗氧化劑

  • and again trust me, you won't even know that they're in there!

    並再次相信我,你甚至不知道他們在那裡!

  • So if you're looking for a new twist to your smoothies give these two a try.

    所以,如果你正在尋找 為你的冰沙新的扭曲嘗試這兩個。

  • You know how they say an apple a day keeps the doctor away?

    你知道他們怎麼說 蘋果一天讓醫生遠離?

  • It's more like something that berries are capable of doing.

    它更像是漿果的東西 能幹的。

  • An apple, for example, has 60 units of antioxidants,

    例如,一個蘋果有60單位的抗氧化劑,

  • whereas a cup of berries offers 650 units.

    而一杯漿果提供650個單位。

  • And that's why Robin and I try to have at least a handful of berries each day.

    這就是羅賓和我試圖參與的原因 每天至少少數幾個漿果。

  • Either on our oatmeal, on a parfait and smoothies or just as a snack.

    無論是在我們的燕麥片上,還是在冷凍甜點上 冰沙或只是作為零食。

  • So this little tip is just a reminder to up that berry intake if you can.

    所以,如果可以的話,這個小小的提示只是提醒一下漿果的攝入量。

  • And I know that berries can be expensive when they're not in season

    而且我知道,當它們沒有季節時,漿果可能會很昂貴

  • so in the colder months we opt for frozen berries.

    所以在寒冷的月份,我們選擇冷凍漿果。

  • And did you know that frozen berries in many cases are more nutrient-dense than fresh berries?

    您是否知道在許多情況下冷凍漿果比新鮮漿果更營養密集?

  • If you didn't know why I'll let you know why in the comments below.

    如果您不知道為什麼我會在下面的評論中告訴您原因。

  • So feel free to go check that out.

    所以隨便去檢查一下。

  • But another side kind of tip is:

    但另一方面的提示是:

  • if you are lucky enough to have access to berry picking

    如果你足夠幸運可以獲得漿果採摘

  • in the summer months wherever you live,

    在夏季的哪個地方 你住在,

  • load up on that stuff, cut it up

    加載那些東西,切斷它

  • and put it in the freezer to enjoy in the fall and winter months.

    並把它放在冰箱裡享受 秋冬季節。

  • Second to berries, herbs and spices are the foods highest in antioxidants and

    其次是漿果,草藥和香料 最富含抗氧化劑的食物

  • that's something I only recently learned in a new book that I was listening to.

    這是我最近才學到的東西 在我正在聽的新書中。

  • I'm totally a bookworm. I love and need to learn new things.

    我完全是書蟲。我愛和需要 學習新事物。

  • Especially in the realm of nutrition.

    特別是在營養領域。

  • But when it comes to books I don't always make the time to sit and read.

    但是當涉及到書籍時,我並不總是花時間坐下來閱讀。

  • Which is why I've been using audible for years.

    這就是我多年來一直使用聲音的原因。

  • It just makes it so easy because you can listen to a book no matter where you are, no matter what

    它只是讓它變得如此簡單,因為你可以聽一本書 無論你在哪裡,無論如何

  • you're doing. So this book I recently listened to is called How not to die by

    你在做。所以這本書我最近 聽了叫如何不死

  • dr. Greger. It's one of the most comprehensive books on health and

    博士。 Greger。這是其中之一 全面的健康和書籍

  • nutrition that I've ever listened to.

    我曾經聽過的營養。

  • In one section dr. Greger, who's a physician,

    在一節博士。格雷格,誰是醫生,

  • he talks about how we can make healthy foods even more wholesome by just spicing it up.

    他談到我們如何才能健康 食物甚至更加健康,只需加油即可。

  • He shares how a bowl of whole wheat pasta with tomato sauce and

    他分享了一碗 全麥麵食配番茄醬和

  • broccoli, for example, has a 150 units of antioxidants

    例如,西蘭花含有150單位的抗氧化劑

  • but if we had just one teaspoon of dried oregano

    但如果我們只有一茶匙幹牛至

  • that number doubles up to 300.

    這個數字翻倍至300。

  • That goes to show how powerful spices can be.

    這表明香料有多強大。

  • Now I want to thank the amazing folks over at audible for partnering with us on this video.

    現在,我要感謝那些在這部視頻上與我們合作的神奇人物。

  • And if you're interested in unlocking some other nutrition gems by giving this book a listen,

    如果你有興趣通過給這本書傾聽來解鎖其他一些營養寶石,

  • you can get it or any other book of your choosing, for free.

    你可以免費獲得它或你選擇的任何其他書籍。

  • Plus a 30-day free membership if you visit

    如果您訪問,還可享受30天免費會員資格

  • audible.com/pickuplimes or visit the link in the description box below.

    audible.com/pickuplimes或訪問下面說明框中的鏈接。

  • Now we've talked about the nutrient density of spices.

    現在我們已經談到了香料的營養密度。

  • And many spices come from fresh herbs.

    許多香料來自新鮮香草。

  • You've likely noticed we use a lot of fresh herbs in our recipes.

    您可能已經註意到我們在食譜中使用了大量新鮮草藥。

  • And as much as I've gotten better at keeping my potted

    儘管我在保持盆栽方面做得更好

  • herbs alive, sometimes they just die for certain dried out ones like rosemary and

    草藥活著,有時它們只是為了死 某些乾燥的,如迷迭香和

  • thyme you can just pick off the branches and use as a spice but you can also

    百里香,你可以摘掉樹枝 並用作香料,但你也可以

  • salvage some of the living leaves by picking them off the plant chopping them

    打撈一些活葉 把它們從植物上摘下來砍它們

  • up and then placing them in an ice cube tray with some water alternatively you

    然後將它們放在冰塊中 托盤與一些水交替你

  • can also add them to a food processor with equal parts oil and water blend it

    也可以將它們添加到食品加工機中 用等量的油和水混合

  • and then add that to the ice cube tray once it's frozen I then transfer the

    然後將其添加到冰塊托盤中 一旦它凍結了我然後轉移

  • cubes into a Tupperware container now the herbs they're not going to freeze in

    立即進入特百惠容器的立方體 他們不會凍結的草藥

  • a way that's going to retain its former glories but it's going to retain its

    一種將保留其前者的方式 榮耀,但它將保留它

  • flavor and nutrient profile if you enjoy it with

    如果你喜歡,味道和營養成分 它與

  • a 1 to 2 month period you can then add these cubes to soups or stews or pasta

    然後可以添加1到2個月的時間 這些立方體湯或燉菜或意大利面

  • sauces it's a great way to reduce food waste and add some flavor to dishes plus

    調味汁是減少食物的好方法 浪費並為菜餚添加一些味道

  • some extra vitamins minerals and antioxidants something I've noticed I've

    一些額外的維生素礦物質 抗氧化劑是我注意到的東西

  • been doing lately which I never used to do before is adding spinach to my cooked

    我最近一直在做,這是我從未習慣的 以前做的是加入菠菜煮熟

  • meals and I do it in super huge quantities because within just a few

    吃飯,我做的超級巨大 數量因為只有幾個

  • minutes the big pile of greens cooks down to a super small amount and it

    幾分鐘,一大堆綠地做飯 減少到一個超小量

  • hides perfectly well in dishes like curries stir fries its soups and more as

    在像這樣的菜餚中完美地隱藏起來 咖哩翻炒其湯,更多

  • with other veggies there are pros and cons to both the raw and cooked form

    與其他蔬菜有優點和 同時兼顧生和熟的形式

  • with spinach for example the raw form offers higher amounts of certain

    用菠菜例如原始形式 提供更多的確定

  • nutrients whereas the cooked form offers higher amounts of other nutrients so

    營養成分提供的營養成分 其他營養素含量較高

  • longer the short enjoy both the cooked and raw versions but don't shy away from

    更短的時間享受煮熟 和原始版本,但不要迴避

  • cooked it's just such an easy way to get a whole bunch of greens onto your plate

    煮熟它就是這麼簡單的方法 一大堆綠色到你的盤子裡

  • and into your body with loads of nutrients to accompany it we've all been

    進入你的身體負荷 伴隨它的營養素我們都是

  • there feeling like you're hungry for no reason but you just want something to

    感覺就像你渴望沒有 原因,但你只是想要的東西

  • snack on or maybe you're legitimately hungry but you don't have the energy or

    小吃,或許你是合法的 餓了,但你沒有能量或

  • patience to figure out what you want to make so if there's one tip I can give it

    耐心找出你想要的東西 如果有一個提示,我可以給它

  • is to have 3 snack ideas in your arsenal that take 2 minutes or less to put

    是你的武器庫中有3個小吃的想法 放2分鐘或更短時間

  • together that way they serve as alternatives to something that might

    他們以這種方式共同發揮作用 替代可能的東西

  • have been a little less wholesome so for example my three quick and dirty snacks

    因為這樣做有點不那麼健康 例如我的三個快速和骯髒的小吃

  • or medjool dates filled with nut butter an apple that i dip into plant yogurt

    或者medjool日期充滿了堅果黃油 一個蘋果,我浸入植物酸奶

  • and sometimes I put into the cinnamon or maple syrup and some hummus on crackers

    有時我會加入肉桂或 楓糖漿和一些鷹嘴豆泥餅乾

  • or rice cakes topped with cucumbers tomatoes and arugula having an arsenal

    或者配上黃瓜的年糕 西紅柿和芝麻菜有一個武器庫

  • of crazy easy wholesome snacks it's not only going to limit decision

    瘋狂易健康的零食 它不僅會限制決策

  • fatigue around snack choices it's also going to give you a nutrient-dense

    疲憊的小吃選擇也是如此 會給你一個營養密集的

  • energy boost

    能量提升

  • there is no doubt about it planning our meals helps us make more wholesome food

    毫無疑問,它計劃我們的 膳食有助於我們製作更健康的食物

  • choices and it helps to decrease the food waste and it's 100% natural to not

    選擇,它有助於減少 食物浪費,它是100%自然的

  • be able to stick to it 100% of the time but if we plan our meals like a week in

    能夠100%的時間堅持下去 但是,如果我們計劃我們的一餐一周

  • advance chances are more often than not that we

    預先 我們經常有機會

  • do stick to its some of the time so if you're interested we created a new PDF

    如果有的話,請堅持一下 你有興趣我們創建了一個新的PDF

  • for you where you can record the meals you would like to enjoy in a week and if

    為了你可以記錄你的飯菜 你想在一個星期內享受,如果

  • you couple this with our free grocery shopping list you can make sure you have

    你喜歡我們的免費雜貨店 購物清單,你可以確保你有

  • all the necessary ingredients on hand to stick to the meal plan post it on the

    所有必要的成分在手 堅持吃飯計劃發佈在

  • fridge and invite your partner our family members to contribute to it as

    冰箱,邀請你的伴侶我們的 家庭成員為此作出貢獻

  • well I'll leave those links for you in the description box below and I hope

    好吧,我會把這些鏈接留給你 下面的描述框,我希望

  • that you find them helpful we're approaching the holidays a time when we

    你發現它們對我們很有幫助 我們接近假期的時候

  • all indulge a little bit more often than we usually do and I think that's

    所有人都經常放縱 我們通常這樣做,我認為那是

  • absolutely wonderful but if you're feeling like you've just

    絕對精彩 但如果你感覺像你一樣

  • had enough of the treat foods one event after the next

    有足夠的治療食品一件事 下一個之後

  • I recommend whipping together your own wholesome contribution that others can

    我建議你自己一起鞭打 其他人可以做出的有益貢獻

  • also enjoy whether it's a huge batch of filling and comforting soup or a platter

    也喜歡它是否是一大批 填充和安慰湯或拼盤

  • with dips crackers fruits or veggies or hummus pinwheels it's one of my

    蘸薄脆餅乾水果或蔬菜或 鷹嘴豆泥輪轉它是我的一個

  • favorites to take which is just loaded with fresh and roasted veggies and it's

    剛買的最愛 新鮮和烤蔬菜和它的

  • always a crowd-pleaser everyone always appreciates

    永遠是一群人 每個人都很欣賞

  • contributions and I think you might appreciate having something that you can

    貢獻,我想你可能會 欣賞你能做到的事情

  • fill up on that helps you feel a bit more balanced I can already tell this

    填寫,這有助於你感受一點 更平衡我已經可以告訴你了

  • video is longer than usual I get super excited when I can share nutrition tips

    視頻比平常更長,我變得超級 當我可以分享營養秘訣時很興奮

  • and information with you guys so I hope that you learned something new today I

    和你們的信息,所以我希望 你今天學到了新東西我

  • hope you enjoyed it if you did I welcome you to give the video a thumbs up and I

    希望你喜歡它,如果你這樣做我歡迎 你要給視頻豎起大拇指和我

  • think that's it sending you guys a lot of cozy holiday vibes and feelings hope

    認為這是送給你們很多人的 舒適的度假氛圍和感受希望

  • you have an amazing time with friends and family in the coming weeks thanks a

    你和朋友度過了美好的時光 和家人在未來幾週感謝a

  • lot for watching pickuplines signing off we'll see you in the next video

    很多用於觀看皮卡的簽約 我們會在下一個視頻中看到你

  • you

I always get really excited when I get to share nutrition tips with you guys

當我得到時,我總是非常興奮 與你們分享營養秘訣

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健康飲食小竅門》+可打印的指南。 (HEALTHY EATING HACKS » + printable guide)

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    黃浩瑋   發佈於 2021 年 01 月 14 日
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