Or like this?

還是像這樣？

Or maybe like this?

或者像這樣？

Or maybe even this?

甚至是這個？

Well, today I want to introduce you to another option.

今天，我想向大家介紹另一種選擇。

On my TikTok, by far my favorite videos to do are the rating breakfast around the world videos.

在我的 TikTok 上，到目前為止，我最喜歡做的視頻是全球早餐評分視頻。

I essentially do a deep dive into what foods a specific country eats for breakfast and then try to replicate them to the best of my abilities.

我主要是深入研究某個國家早餐吃什麼食物，然後盡我所能複製這些食物。

Some more successfully than others.

有些人比其他人更成功。

When I tried the Japanese breakfast for the first time, it immediately struck me as something very unique.

當我第一次品嚐日式早餐時，我立刻覺得它非常獨特。

Something that I had to learn from.

我必須從中吸取教訓。

So naturally, I became very interested and started looking into it.

是以，我很自然地對它產生了濃厚的興趣，並開始進行研究。

You know, its history, its cultural meaning, and especially its impact on public health.

要知道，它的歷史、它的文化內涵，尤其是它對公眾健康的影響。

As of 2022, Japan has the second highest life expectancy worldwide with 85 years just behind Hong Kong.

截至 2022 年，日本的人均預期壽命為 85 歲，僅次於香港，位居全球第二。

They also have a ridiculously low obesity rate at barely 4.3%.

他們的肥胖率也低得離譜，僅為 4.3%。

Just so you gain some perspective, the US obesity rate in 2018 was 42.4%.

為了讓大家對美國的肥胖率有所瞭解，2018 年美國的肥胖率為 42.4%。

Now, of course, the answer to why that happens is very complex.

當然，為什麼會出現這種情況，答案是非常複雜的。

But most research seem to suggest that the Japanese diet is the biggest contributor to those positive statistics.

但大多數研究似乎表明，日本人的飲食習慣是這些積極數據的最大貢獻者。

Today, I want to explore that idea by focusing in on how the Japanese start their day.

今天，我想通過關注日本人如何開始一天的生活來探討這一想法。

What is a typical Japanese breakfast?

典型的日式早餐是什麼？

But one thing first.

但有一件事必須先做。

Yes, I'm a clueless white guy making a short video diving into a culture that he cannot fully understand.

是的，我是一個毫無頭緒的白人，正在製作一個短視頻，深入瞭解一種他無法完全理解的文化。

For that reason, I want you to take this video as a mere exploration of the food.

是以，我希望大家把這段視頻看作是對美食的一次探索。

And not like an educational video about the Japanese food culture because I'm not the guy to talk to about that.

而不是關於日本飲食文化的教育視頻，因為我不適合談這個。

All right, let's move on.

好了，我們繼續。

To illustrate the concepts I've learned from the Japanese breakfast, I want to draw a direct comparison between that breakfast and the typical American USA breakfast.

為了說明我從日式早餐中學到的理念，我想將日式早餐與典型的美國早餐進行直接比較。

This is not to say that one is good or bad inherently, but rather to show you some benefits that one has over the other.

這並不是說其中一種本質上是好的或壞的，而是要向你展示其中一種比另一種的一些好處。

So what does the typical Japanese breakfast look like?

那麼，典型的日本早餐是什麼樣的呢？

Well, there are actually quite a few components.

實際上，有很多組成部分。

It's designed such that you get a well-balanced variety of side dishes and they all complement each other.

它的設計使各種配菜均衡搭配，相得益彰。

There's almost always a bowl of rice with any breakfast in Japan.

在日本，任何早餐幾乎都有一碗米飯。

It's the base for all the other dishes to shine.

它是所有其他菜餚大放異彩的基礎。

The rice is often topped with natto.

米飯上通常會放納豆。

Now, this is a fermented soybean dish and it's like really slimy to say the least.

這是一道發酵黃豆菜，吃起來黏糊糊的。

I actually quite enjoy it, especially after you top it with some green onions to make it look a bit prettier.

其實我很喜歡吃，尤其是在上面放上一些蔥花，讓它看起來更漂亮一些之後。

Another staple is a small bowl of soup, usually miso soup.

另一種主食是一小碗湯，通常是味噌湯。

Miso is another fermented soybean product and it's a perfect representation of umami flavor.

味噌是另一種發酵大豆製品，是鮮味的完美代表。

Toasty, savory, but also kind of sweet.

有烤麵包的香味，有鹹味，也有甜味。

The miso soup is also packed with greens like wakame.

味噌湯還富含裙帶菜等綠色蔬菜。

Sometimes you'll see blocks of tofu in the soup, which is yet another soy product that's packed with protein.

有時你會在湯裡看到豆腐塊，這是另一種富含蛋白質的豆製品。

Speaking of protein, it is usually present in the form of fish, grilled or baked.

說到蛋白質，通常以烤魚或烤魚的形式出現。

Today, I chose to cook a piece of salmon by just putting it in the oven for a few minutes with some rosemary and some lemons.

今天，我選擇烹飪一塊三文魚，只需將其放入烤箱幾分鐘，再加上一些迷迭香和檸檬即可。

Eggs are another important side dish.

雞蛋是另一道重要的配菜。

Tamagoyaki is a specific way of cooking an omelette that will result in a layered texture.

玉子燒是一種烹飪煎蛋餅的特殊方法，能使煎蛋餅的口感層次分明。

I'm really bad at this technique, but here's someone who knows how to do it.

我真的不擅長這種技巧，但這裡有一個人知道怎麼做。

This is what it's supposed to look like.

這就是它應該有的樣子。

Lastly, most of the breakfast that I've seen contains some sort of pickled vegetables.

最後，我看到的大多數早餐都包含某種醃製蔬菜。

Most often cucumber.

最常見的是黃瓜。

I also chose to quick pickle some cucumbers using a Japanese style pickling technique, but I also think the Korean kimchi would be a viable addition to this breakfast.

我還選擇用日式醃製技術快速醃製了一些黃瓜，但我認為韓國泡菜也可以作為早餐的補充。

All these come together to form an extremely well-balanced meal on all accounts.

所有這些匯聚在一起，構成了一頓在各方面都非常均衡的餐點。

Comparatively, the American breakfast, albeit very tasty, is usually composed of pancakes topped with butter and syrup, some form a fried egg, bacon, and maybe a glass of orange juice.

相比之下，美國人的早餐儘管非常美味，但通常都是在煎餅上澆上黃油和糖漿，再加上煎蛋、培根，也許還有一杯橙汁。

It does have some variety, but it all hits a very similar note of grease.

它確實有一定的多樣性，但都有一種非常相似的油膩感。

You're probably thinking that many dishes in one meal?

你可能會想，一頓飯吃這麼多菜？

It sounds like a feast.

聽起來像是一場盛宴。

It sounds like it's very taxing in the morning.

聽起來早上很累。

But actually, an important characteristic of the Japanese breakfast is the relatively small portion sizes.

但實際上，日本早餐的一個重要特點是分量相對較少。

There are a lot of types of food, yes, but it's all well distributed in tinier amounts that all add up to one portion of a pretty light breakfast.

是的，食物種類很多，但都分佈得很均勻，分量較少，加起來就是一份相當清淡的早餐。

For example, when you think of a bowl of rice, you might picture a massive chipotle-styled rice bowl, but it's actually just a few spoonfuls to balance out the other side dishes.

例如，說到一碗米飯，你可能會想象出一個巨大的花式蓋澆飯，但實際上它只是平衡其他配菜的幾勺米飯。

We have just a few pieces of the egg and a light but still very satisfying serving of fish.

我們只吃了幾塊雞蛋和一份清淡但仍然非常令人滿意的魚肉。

Most of the videos that I've seen show food being served out of really small bowls.

我看到的大多數視頻都顯示，食物是從很小的碗裡盛出來的。

By having portion control like this, it ensures that you won't overeat and start your day with a massive insulin spike.

通過這樣的分量控制，可以確保您不會暴飲暴食，也不會在一天開始時胰島素大量飆升。

It also contributes to a sense of mindfulness when eating this food.

它還有助於在食用這種食物時培養一種心態。

Harahachibu is a Japanese term meaning eat until you're 80% full.

Harahachibu 是一個日語術語，意思是吃到八成飽。

And I think it's a great guideline for us to pay a bit more attention to the food we're eating to eat for nourishment and happiness.

我認為這是一個很好的指南，讓我們更加關注我們吃的食物，吃出營養，吃出快樂。

I don't want to focus too much on specific caloric differences between the American and the Japanese breakfast because even though that's technically really important, I think that's looking at it the wrong way.

我不想過多關注美式早餐和日式早餐在熱量上的具體差異，因為儘管這在技術上非常重要，但我認為這是個錯誤的觀點。

Instead, I'm asking myself, why even have to count the calories when I'm eating breakfast?

相反，我問自己，吃早餐時為什麼還要計算卡路里呢？

One doesn't have to go through all that to be quote-unquote healthy.

一個人不一定非要經歷這些，才算健康。

I am one of those people who developed a really toxic relationship with food in a never-ending pursuit to look like Chris Hemsworth.

我就是這樣一個人，為了永無止境地追求像克里斯-海姆斯沃斯那樣的外表，與食物建立了一種非常有毒的關係。

And I'm only now starting to unpack it.

而我現在才開始解開它。

The Japanese breakfast showed me that simple food choices can make a healthier diet be basically intuitive and effortless.

日式早餐讓我知道，簡單的食物選擇就能讓健康飲食變得直觀而輕鬆。

These are a collection of dishes that not only provide excellent macronutrients but also deeper health benefits.

這些菜餚不僅能提供優質的宏量營養素，還能帶來更深層次的健康益處。

We have many fermented products, vegetables, the natto, miso soup.

我們有許多發酵產品、蔬菜、納豆、味噌湯。

They all provide beneficial bacteria to your gut biome.

它們都能為你的腸道生物群提供有益的細菌。

Fish is rich in protein and essential fats.

魚類富含蛋白質和必需脂肪。

Rice is a wonderful source of simple carbs and natto provides fiber to ensure healthy digestion.

大米是簡單碳水化合物的絕佳來源，納豆則提供纖維，確保健康消化。

Contrast that with the USA breakfast, a meal that lacks micronutrient or gut benefits.

相比之下，美國的早餐缺乏微量元素或腸道益處。

It's very heavy in processed sugar and has virtually no fiber.

它含有大量加工糖，幾乎沒有纖維。

So get ready for a sugar crash in about an hour.

是以，請做好一小時後糖分驟降的準備。

I understand that you might be tempted to dismiss the Japanese breakfast because you don't have access to some of these ingredients.

我知道，您可能會因為沒有這些食材而放棄日式早餐。

Well, the point I'm trying to make is not that you should eat this exact food combination but rather to try and take some of these concepts and apply them to your own breakfast.

好吧，我想說的並不是你應該吃這種完全相同的食物組合，而是嘗試把其中的一些概念應用到你自己的早餐中。

I live in the Netherlands in Europe and I want to show you how I would incorporate all these principles into making my own breakfast.

我住在歐洲的荷蘭，我想向大家展示一下，我是如何將這些原則融入到自己的早餐製作中的。

Maybe this is also more accessible to you.

也許這對你來說也更容易接受。

So check it out.

快來看看吧。

Instead of rice, I'm using some oats which have a ton of fiber and they're an excellent slow-releasing carb.

我用燕麥代替大米，燕麥含有大量纖維，是一種非常好的緩慢釋放碳水化合物的食物。

I'm soaking my oats in Greek yogurt which contains probiotic cultures and topping it off with some blueberries and some walnuts for all those amazing micronutrients.

我將燕麥浸泡在含有益生菌的希臘酸奶中，並在上面放一些藍莓和核桃，以補充所有這些神奇的微量元素。

On the side, I'll get a piece of sourdough bread, two hard-boiled eggs and some veggies.

我會配上一塊酸麵包、兩個煮雞蛋和一些蔬菜。

I like cherry tomatoes these days.

我最近喜歡吃櫻桃番茄。

Now this is a super basic breakfast that everyone can make really fast every morning.

這是一種超級基本的早餐，每個人每天早上都可以快速製作。

It's not flashy but it's built based on the principle in this video and plus this is just an example.

它並不華麗，但它是根據這段視頻中的原理建造的，而且這只是一個例子。

You can play around with whatever foods you enjoy eating and build your own breakfast.

您可以隨意搭配自己喜歡吃的食物，打造屬於自己的早餐。

Well, what did you think of this video?

你覺得這段視頻怎麼樣？

I'm trying out a new format.

我正在嘗試一種新格式。

Did you like it?

喜歡嗎？

Did you dislike it?

你不喜歡嗎？

Please let me know in the comments.

請在評論中告訴我。

Also, I got more videos.

此外，我還有更多視頻。

Click on one of these two right now and continue watching.

馬上點擊其中一個，繼續觀看。

Okay, bye.

好的，再見