字幕列表 影片播放 列印所有字幕 列印翻譯字幕 列印英文字幕 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