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  • What can you make your family for dinner that's healthy and tastes good?

    你能用什麼東西做出健康又美味的晚餐呢?

  • You can follow the plate method!

    不妨考慮健康餐盤的方法!

  • This healthy eating plan works for everybody, including people with diabetes.

    這個飲食計劃適合所有人,包括糖尿病患。

  • Indeed, making nutritious healthy meals will be a snap.

    確實,製做營養健康的餐點不是件難事。

  • What's a healthy plate?

    什麼是健康餐盤呢?

  • It's a way to control your serving sizes where you don't have to count.

    這方法能讓你不用計算也能控制用餐份量。

  • Simply use a 7-inch plate for children and a 9-inch plate for adults.

    簡單地為小孩準備 7 吋的的盤子,大人則使用 9 吋的。

  • First, divide the plate in half and fill one of them with vegetables.

    首先,將盤子分半並用青菜填滿其中一半。

  • There are two types of vegetables, starchy like potatoes, corn, peas, or plantains and non starchy like zucchini, jicama, cucumbers, carrots, or salad.

    蔬菜分成兩種:澱粉類如馬鈴薯、玉米、豌豆和大蕉;非澱粉類如西葫蘆、涼薯、小黃瓜、胡蘿蔔和沙拉。

  • If you have diabetes, fill half your plate with non-starchy vegetables, then fill 1/4 with whole grains or starches like brown rice, corn, beans, or whole wheat pasta.

    如果你有糖尿病,可以在這半盤放上非澱粉類的蔬菜,接著再另外四分之一放上全穀類或澱粉如糙米、玉米、豆類或全麥義大利麵。

  • In the other quarter, add some lean protein like tofu, grilled fish, or chicken.

    另外四分之一,可以放上一些精益蛋白質像是豆腐、烤魚或雞肉。

  • What about adding a side of tortilla or bread?

    還是來一點墨西哥玉米餅或麵包?

  • It's hard to resist.

    他們真的令人難以抗拒。

  • I know!

    我懂!

  • The trick is, serve yourself a smaller portion of the other starches on your plate instead.

    秘訣在於,以更少量的澱粉類取代。

  • To complete your meal, add a drink like unsweetened coffee, tea, or a glass of milk.

    為了要讓餐點更完整,來杯無糖的飲料吧!咖啡、茶,或一杯牛奶。

  • But remember that drinking 8 ounces of milk affects your blood sugar just as it would if you ate another tortilla or a slice of bread.

    但記得喝下 8 盎司的牛奶會影響你的血糖,程度跟你吃下的玉米餅或麵包相同。

  • Or, you can also choose water with a squeeze of lemon or lime.

    你也可以選擇一杯水,擠點檸檬汁。

  • How you create your plate is up to you.

    你可以依照你的喜好打造餐盤。

  • You have many options.

    你有很多選擇。

  • As long as you remember to follow these healthy guidelines, and tada! You're all set!

    只要你記得遵守這些健康的原則,那你就準備好啦!

  • You might be thinking how can you use the plate method to make vegetable beef soup or other meals?

    你可能會想,要如何用餐盤的概念做出蔬菜牛肉湯或其他料理呢?

  • Simply follow the same idea.

    很簡單,這都是一樣的概念。

  • Fill your pot with low sodium broth and lots of healthy vegetables like corn, cabbage, zucchini, carrots, and onions, and some lean beef... but not too much.

    在鍋裡添滿低鈉的清湯和大量蔬菜,像是玉米、甘藍菜、西葫蘆、紅蘿蔔和洋蔥,以及一些牛瘦肉,但不要太多。

  • Just like you'd put on a quarter of your plate for each person you're serving.

    就跟你為每個人準備的那四分之一盤一樣。

  • If you want, add your favorite type of bread on the side, and you've got the right amount for a healthy meal.

    若你想要也可以來些你最愛的麵包,如此就能擁有最健康的一餐了。

  • Mm-hmm, enjoy!

    好好享用吧!

What can you make your family for dinner that's healthy and tastes good?

你能用什麼東西做出健康又美味的晚餐呢?

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B2 中高級 中文 美國腔 健康 蔬菜 玉米 玉米餅 麵包 盤子

吃得飽不如吃得巧!一起打造健康飲食餐盤!(How to Create a Healthy Plate)

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    lala 發佈於 2020 年 01 月 03 日
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