Name: 控糖女神一天飲食菜單！親授血糖平衡祕訣：避開偽健康陷阱、正確進食順序：千萬別空腹吃糖、飯前一匙醋、飯後快走｜24 Hours With｜Vogue Taiwan (控糖女神一天飲食菜單！親授血糖平衡秘訣：避開偽健康陷阱、正確進食順序：千萬別空腹吃糖、飯前一匙醋、飯後快走｜24 Hours With｜Vogue Taiwan)
Uploaded: 2025-03-01T18:56:43.000Z
Duration: 13 min 38 s

so/ such/ neither/ nor 倒裝句型

Hi Vogue, it's Jessye Nchospe, also known as Glucose Goddess, and I'm so happy to welcome you in my Paris apartment for the first episode of the new series Wellness Check with Vogue France.

大家好，我是《Vogue》雜誌的傑西耶-恩喬斯佩（Jessye Nchospe），人稱 "血糖女神"，很高興歡迎大家來到我在巴黎的公寓，參加《Vogue》法國版全新系列 "健康檢查 "的第一期節目。

And in this first episode, I'm going to show you everything I eat in a day for optimal energy, no more cravings, and helping your short-term and long-term health.

在第一集中，我將向你展示我一天中的所有飲食，讓你獲得最佳能量，不再有飢餓感，並有助於你的短期和長期健康。

So you're going to follow me throughout the entire day, and the Vogue team here is going to challenge me.

所以，你們將跟隨我一整天，《Vogue》團隊也將向我發起挑戰。

是的，《Vogue》將向你發起挑戰。

In lots of practical cases, you'll learn all of my hacks.

在大量的實際案例中，你會學到我的所有祕訣。

So today, my dears, I'm going to show you what I have for breakfast, what I order at a restaurant for lunch, how I handle the 4pm snacks at the office, and what I cook for my friends at dinner.

今天，親愛的，我將向你們展示我早餐吃什麼，午餐在餐廳點什麼，下午 4 點在辦公室如何處理零食，晚餐為朋友做什麼。

So the first, most important hack in my method to keep your glucose level steady is to have a savory breakfast.

是以，在我的方法中，保持血糖水準穩定的第一條最重要的祕訣就是吃一頓美味的早餐。

Science shows us that if you eat sugar in the morning, you're going to have a big glucose spike, and then your entire day is going to be cravings and fatigue.

科學告訴我們，如果你在早上吃糖，你的血糖就會大幅飆升，然後你一整天都會感到渴望和疲勞。

So what you want to do, you start your day with protein.

是以，你要做的就是以蛋白質開始新的一天。

And if you're bored of eggs, you can have Greek yogurt, tofu, leftover meat, leftover fish from last night.

如果你吃膩了雞蛋，你可以吃希臘酸奶、豆腐、剩肉、昨晚吃剩的魚。

Here I'm going to put some feta and some butter.

這裡我要放一些羊奶酪和黃油。

So having a savory breakfast in the morning is going to help you so much feel amazing.

是以，早上吃一頓美味的早餐會讓你感覺非常棒。

If your whole life you've been having cereal and orange juice, this is a game changer.

如果你一輩子都在吃麥片和橙汁，這將改變你的生活。

And why do I not have time to eat breakfast?

If you literally have 90 seconds to get out the door, my favorite way to have a savory breakfast is to do Greek yogurt, tablespoon of almond butter or peanut butter.

如果你只有 90 秒鐘的時間出門，我最喜歡的鹹味早餐是希臘酸奶、一湯匙杏仁黃油或花生醬。

Make sure it's unsweetened, doesn't contain any extra oils or anything.

確保不加糖，不含任何額外的油或其他東西。

That's a really easy way to get your protein and your fat and make sure that your glucose is set up to be steady for the whole day.

這是一種非常簡單的方法，既能攝入蛋白質和脂肪，又能確保葡萄糖在一整天都保持穩定。

And whatever time your breakfast is, whether it's at 7 a.m. or if your first meal of the day is at 2 p.m., the same rule always applies.

無論你的早餐時間是早上 7 點，還是下午 2 點，同樣的規則始終適用。

Never have something sweet on an empty stomach because when your stomach is empty, your body is super sensitive and anything you give it is going to arrive really quickly into your bloodstream.

千萬不要空腹吃甜食，因為當你的胃空空如也時，你的身體是超級敏感的，你給它的任何東西都會很快進入你的血液。

Let's talk about that at the coffee shop.

OK, guys, full disclosure, I'm completely addicted to coffee.

好了，夥計們，坦白說，我對咖啡完全上癮了。

I try to quit every two days, but I can't.

我每隔兩天就想戒菸，但戒不掉。

My coffee order is flat white with full fat dairy milk.

我點的咖啡是加全脂牛奶的純白咖啡。

And I hate this idea that oat milk is good for you for some reason.

我討厭這種說法，認為燕麥牛奶對人體有益。

It's like drinking a coffee with pasta milk or rice milk.

就像喝咖啡時加了面奶或米奶一樣。

It's a nightmare for your glucose levels.

這對你的血糖水準來說簡直就是噩夢。

Now, if you want to have something that's not dairy,

現在，如果你想吃點不含奶製品的東西、

I recommend almond milk or coconut milk, unsweetened always.

我推薦杏仁奶或椰奶，一定要不加糖的。

So check the back of the package and make sure there's no extra added sugar in there.

是以，請查看包裝背面，確保沒有額外添加糖。

If you can't resist, it's always better to choose a savory pastry over a sweet one.

如果實在忍不住，選擇鹹味糕點總比甜味好。

If I had to choose here something, I would have the cheddar scone over there.

如果讓我在這裡選一樣東西，我會選那邊的切達司康餅。

But if you really want this very tasty cookie, here's what you do.

但是，如果你真的很想吃這種非常美味的餅乾，你就得這麼做。

You buy it now, but you eat it for dessert after your lunch.

你現在買了它，但午飯後卻把它當甜點吃了。

Remember, never have sugar on an empty stomach.

For a smaller spike and so you can feel better.

為了獲得更小的峰值，讓你感覺更好。

I'm having lunch at a restaurant and I want to show you exactly how I pick what I'm going to eat.

我正在一家餐廳吃午餐，我想向你們展示我是如何挑選食物的。

So the first thing I look at on a menu is the starters.

所以，我看菜單的第一件事就是開胃菜。

I'm looking for a starter that is vegetable based because vegetables contain fiber.

我正在尋找一種以蔬菜為基礎的啟動器，因為蔬菜含有纖維。

And it's important to start your meals with fiber to protect your body against glucose spikes.

此外，在餐前攝入纖維素也很重要，可保護身體免受血糖飆升的影響。

And the reason being that fiber creates a sort of protective mesh in your intestine when you eat it first during a meal.

原因在於，當你在進餐時先吃纖維時，纖維會在腸道中形成一種保護網。

And that protection stays in place and reduces the glucose spike of the rest of the meal.

這種保護作用會持續下去，並降低餐後血糖的飆升。

Then for my main, I'll choose whatever protein that I'm fancying that day.

主食方面，我會選擇當天喜歡的蛋白質。

I think today I'm going to have some fish.

And then, because I love carbs, I go to the side dishes and I pick some nice tasty carbs, maybe the mashed potatoes here that I will have after the veggies and after the protein at the end of the meal to get all the enjoyment from them, but reduce their glucose spike.

然後，因為我喜歡碳水化合物，所以我會在配菜中挑選一些美味的碳水化合物，也許是土豆泥，我會在蔬菜和蛋白質之後，在餐後吃這些碳水化合物，以獲得所有的享受，但減少葡萄糖的飆升。

If you start your meal with bread, bread being 100% starch, all that glucose and the starch is going to go straight to your bloodstream and create a big glucose spike.

如果一開始就吃麵包，而麵包又是100%的澱粉，那麼所有的葡萄糖和澱粉都會直接進入血液，導致血糖飆升。

You know what? I actually think there's a sort of conspiracy theory going on in restaurants because if I was a restaurant owner and I wanted somebody to, 90 minutes after they start eating, really want to have something sweet,

你知道嗎？實際上，我覺得餐館裡有一種陰謀論 因為如果我是餐館老闆 我希望有人在開始用餐 90 分鐘後 真的想吃點甜食

Bread first, big spike, 90 minutes later, crash, and then I want to order dessert.

先吃麵包，大快朵頤，90 分鐘後，崩潰，然後我就想點甜點。

So keep the bread for after the main dish to reduce its glucose spike.

是以，麵包要放在主菜之後吃，以減少葡萄糖的飆升。

As my veggie starter, I got the tomatoes.

作為我的蔬菜開胃菜，我買了西紅柿。

Now, you might wonder, are tomatoes really appropriate for a veggie starter?

現在，你可能會問，番茄真的適合做蔬菜開胃菜嗎？

Aren't tomatoes super sweet and high in sugar?

西紅柿不是超甜、含糖量高嗎？

I mean, in the big family of vegetables, and I know tomatoes are a fruit, but I put them in the vegetable category. Don't sue me.

我是說，在蔬菜這個大家庭裡，我知道西紅柿是一種水果，但我還是把它歸為蔬菜類。別告我

So in the big category of veggie starters, tomatoes are a bit sweeter than, say, broccoli or salad, but they're still so high in fiber that they have that same protective effect.

是以，在蔬菜開胃菜這一大類中，西紅柿比西蘭花或沙拉要甜一些，但它們仍然富含纖維，具有同樣的保護作用。

So if you love tomatoes, tomatoes are a great veggie starter.

是以，如果你愛吃西紅柿，西紅柿就是很好的蔬菜開胃菜。

So this order of veggies first, then proteins and fats, and then carbs is really easy to reproduce.

是以，這種先吃蔬菜、再吃蛋白質和脂肪、最後吃碳水化合物的順序真的很容易複製。

But you should only do it when it's easy, not if you're having a sort of mixed meal or something that's complicated to spread out.

但你應該只在簡單的時候才這樣做，而不是在吃一種混合餐或一些複雜的食物時。

And this evening, for example, for my friends,

比如今天晚上，為了我的朋友們、

I'm going to be reusing this same food order to reduce the spike of the meal.

我將重複使用同樣的食品訂單，以減少餐點的秒殺。

So remember, veggies first, then proteins and fats, then carbs and sugars.

所以請記住，首先是蔬菜，然後是蛋白質和脂肪，最後才是碳水化合物和糖。

And that way you can eat all the stuff you love with less impact on your glucose levels, fewer consequences on your physical and mental health.

這樣，你就可以吃你愛吃的所有東西，而對血糖水準的影響較小，對身心健康的影響也較小。

And a new hack I've recently added to the beautiful family of hacks is to take a little anti-spike capsule before the meal of your day, highest in carbs.

最近，我又給這個美麗的小家庭添加了一個新的小竅門，那就是在一天中碳水化合物含量最高的一餐前，吃一點防吐膠囊。

These plants in anti-spike are the most powerful to help your glucose levels short-term and long-term.

這些抗痙攣植物對短期和長期的血糖水準幫助最大。

So I should have done this before my lunch, but I didn't because I was talking.

所以我應該在吃午飯前做完這些，但我沒有，因為我正在說話。

But how is it possible to reproduce a body mechanism with pills?

但是，怎麼可能用藥丸來複制身體機制呢？

So anti-spike is not trying to reproduce anything.

是以，"反尖峰 "並不是要複製什麼。

It's an extra helping hand to reduce the spike of your meal.

它是減少餐點峰值的額外幫手。

And the way it works is that anti-spike has mulberry leaf in it.

它的工作原理是，反釘中含有桑葉。

And mulberry leaf contains a really cool molecule called DNJ.

桑葉中含有一種很酷的分子，叫做 DNJ。

And DNJ interacts with your digestive enzymes and prevents your body from absorbing about 40% of the glucose in the meal you're about to have.

而 DNJ 會與消化酶相互作用，阻止人體吸收即將進食的食物中約 40% 的葡萄糖。

And you can add anti-spike to your other hacks.

你還可以在其他黑客攻擊的基礎上增加防尖刺功能。

Now it is time for our post-meal power walk.

現在是我們飯後健步走的時間。

控糖女神一天飲食菜單！親授血糖平衡祕訣：避開偽健康陷阱、正確進食順序：千萬別空腹吃糖、飯前一匙醋、飯後快走｜24 Hours With｜Vogue Taiwan (控糖女神一天飲食菜單！親授血糖平衡秘訣：避開偽健康陷阱、正確進食順序：千萬別空腹吃糖、飯前一匙醋、飯後快走｜24 Hours With｜Vogue Taiwan)