Name: 小鹿亂撞！全球最帥醫生 Dr.Mike 教你健康飲食法！ (What I Actually Eat In A Day | Doctor Mike)
Uploaded: 2019-08-18T21:01:30.000Z
Duration: 6 min 46 s

程度副詞

And also these snacks are really easy to eat on the go.

此外，這些點心很方便邊走邊吃。

未來進行式

So today we're gonna be talking about what I eat in a day.

今天我要分享我一天當中吃了什麼。

I've seen how excited and interested you are about nutrition.

我知道你們對於均衡飲食非常感興趣。

I'm gonna be showing you exactly what I ate yesterday.

因此，我要跟你們分享我昨天吃了些什麼。

Most of it is not home cooked, it's not fancy, but it is nutritious, and it's food that I genuinely enjoy.

大部分的食物都不是在家烹調的，也不高級，但非常營養，而且全都是我真心所愛的食物。

It's time for me to go into the hospital.

It's gonna be a crazy day 'cause I'm starting super early and I have a really late day.

今天將會是早出晚歸，非常忙碌的一天。

But when it's a gorgeous day like this, it definitely makes it a lot easier.

不過燦爛明朗的天空預示著今天將會是個順利美好的一天。

So for breakfast today, I'm doing one of my favorites, avocado toast with a little smoked salmon.

今天的早餐是我最愛的食物之一，酪梨烤吐司搭配一些煙燻鮭魚。

從中你可以獲得必需的脂肪酸。

It's known as the most important meal of the day but not everybody wakes up with an appetite.

我們都知道是這是一天當中最重要的一餐，但不是每個人剛起床都有胃口吃早餐。

So I understand if breakfast isn't for everyone.

所以我能理解為什麼有些人不吃早餐。

But if you do eat breakfast, you're getting a lot of health benefits throughout the day.

不過，早餐可以提供你一天所需的健康能量。

Not only do you kickstart your metabolism which allows you to burn calories throughout the day, but you're also giving yourself enough energy to get to the gym.

它不只可以啟動新陳代謝，協助你燃燒卡路里，同時也提供你足夠的能量去健身房運動。

First ingredient, very simple, whole wheat bread.

食材一，非常簡單，就是全麥吐司。

I really enjoy whole wheat bread versus white bread.

Whole wheat bread contains complex carbohydrates versus simple carbohydrates that you find in white bread.

全麥吐司富含複合型碳水化合物，而白吐司則含有簡單型碳水化合物。

What it does is it gives you energy to be utilized throughout the day.

複合型碳水化合物可以為你平均地提供一天所需的能量。

Instead of just giving you one quick peak and then a crash later on, and sometimes get into that "hangry" state that we all know about.

簡單型碳水化合物雖然可以快速地提供能量，但它也會使得你血糖迅速降低，使得你「餓到生氣」。

You need saturated fat to make hormones in your body.

你需要飽和脂肪來製造體內的賀爾蒙。

And while it does raises bad cholesterol, it also raises good cholesterol.

雖然它會增加壞膽固醇，但同時它也會增加好膽固醇。

Next ingredient, my favorite ingredient, avocados.

食材三，也是我的最愛，酪梨。

Avocado is actually the Aztec word for testicle because avocados do hang in pairs with one hanging lower than the other.

其實 avocado 在阿茲特克文字當中代表的是「睪丸」，因為酪梨通常都是成雙成對的長在樹上，而且通常其中一顆又會比另外一顆還要低。

They contain a lot of antioxidants, and they're rich in fiber.

酪梨具有許多抗氧化物和豐富纖維。

But it's important to remember that it's unsaturated fat, and that unsaturated fat actually helps increase your good cholesterol, and does not affect your bad cholesterol.

但那些都是不飽和脂肪，可以幫助你提升好的膽固醇，且不會增加壞的膽固醇。

It's a great ingredient to add to you meals because it contains proteins, omega 3's, antioxidants.

鮭魚是極佳的膳食來源，它不但含有蛋白質、omega 3 脂肪酸還有抗氧化物。

And on top of everything else, it's delicious.

I just finished rounds, I have to go to research day.

我剛輪班結束，現在我要去參加研討會。

Need a snack, lunch is still a good three hours away.

還要三個小時才是午餐時間，所以我現在需要吃點點心。

I really like the Perfect Bar because it's made of good quality ingredients.

我非常喜歡吃能量棒，因為它的組成成分相當健康。

I'm not their spokesperson, but I'm definitely a big fan.

我不是這款能量棒的代言人，但我絕對是它的忠實粉絲。

They contain a lot of protein, they're made with good quality ingredients.

能量棒是由許多健康的食材所製成，因此富含蛋白質。

And because they have to be refrigerated, you know there's no preservers.

而且它們必須冷藏保存，代表它們沒有添加防腐劑。

It's lunch time, just got my favorite meal for lunch right here, a little Chipotle action.

午餐時間到了，今天的午餐是我的最愛 Chipotle (一家墨西哥料理快餐店)。

I'm eating with my colleagues here, say hello, colleagues!

我正和我的同事們一起用餐，同事們，打聲招呼吧！

While some doctors go to the cafeteria, if I'm not on call I like to get out of the hospital for a bit, so I do run out to Chipotle.

有些醫生會選擇去醫院內的自助餐廳用餐，而我則會在沒有值班的時候，離開醫院去 Chipotle 吃午餐。

It's one of my favorite places to get lunch.

I really like the ingredients that they use.

I think they're really tasty, and what I really enjoy is that you're in control.

它不但非常美味，你的飲食也能得到良好控制。

You get to chose what ingredients go into your plate.

I really like to get a burrito bowl instead of a burrito or a quesadilla.

比起墨西哥捲餅，我更喜歡碗裝的墨西哥捲餅 (沒有餅皮)。

Because it avoids some of the extra carbohydrates that you get from getting a wrap.

因為這樣可以避免攝取額外的碳水化合物。

But the things that I do like to make is to get a burrito bowl with either chicken or steak, both high in protein.

我通常都會選擇香烤雞肉或牛肉作為肉類主食，因為它們富含高蛋白質。

There's been a lot said about eating red meat, and it increases risk of cancer, and while that's true in high amounts.

許多人總說「吃紅肉會增加罹癌風險」，但其實食用過多的份量才會對身體產生影響。

If you eat it in moderate amounts in a good balance, it's obviously not a problem.

如果食用適量的紅肉，則並不會有罹患癌症的問題存在。

除了肉類外，裡頭還有些黑豆。

They are zero fat, and they're one of the richest foods in fiber which actually allows you to decrease some of the bad cholesterol that you can get through eating an unhealthy diet.

黑豆不但零脂肪，它的纖維含量也極高，可以幫助你降低從不健康飲食所得到的壞膽固醇。

Brown rice is definitely superior to white rice.

糙米的營養價值絕對超過白飯。

It doesn't peak your sugar level like white rice does.

糙米和白飯不一樣，它並不會使你的血糖急速上升。

They always say, "Do you know that it's extra?"

他們每次都會問：「你知道酪梨醬要額外加錢嗎？」

And I always say, "Yeah I do, but well worth it."

我都會回答：「我知道啊，但很值得。」

I get the mild salsa because I'm not a fan of my food being too spicy.

因為我不愛吃辣，所以我都會選擇不辣的莎莎醬。

最後我想說一件也很重要的事，我超愛起司。

It gives you a little bit of calcium, a little bit of vitamin D.

Overall, this is a nutritious meal for someone that shares my goals of trying to keep weight on and build muscle.

整體來說，對於那些想要維持體重及增加肌肉量的人而言，這是非常營養的一餐。

You have a good mix of complex carbohydrates, proteins, vitamins, fiber, all great nutrients.

它不但含有複合型碳水化合物、蛋白質、維生素、纖維質等營養價值。

But it's important to know that these meals do contain a lot of sodium.

不過，有一點你必須特別注意，那就是它同時也含有很多鈉。

Chipotle is known for that and now they started putting their sodium content on the menus.

當大家開始意識到這件事之後，Chipotle 也開始把鈉含量標示在菜單上。

So keep that in mind because excess sodium can put extra pressure on your heart and kidneys.

記住，過多的鈉攝取量會增加心臟和腎臟的負擔。

I am an athlete, and the rest of my day I don't take in much sodium.

不過因為我是個運動員，而且午餐過後我並不會再攝取更多的鈉。

So I think it's a great meal for me, but just again, keep that in mind that the sodium content in this meal is high.

所以，我認為這對我來說是很棒的一餐，但再次提醒你，這份餐點的鈉含量是相當高的。

Got my carrots and nuts, perfect healthy snack.

紅蘿蔔和堅果是最完美的健康點心。

What's beautiful about these almonds right here is that they contain vitamin E, fiber.

杏仁的益處就在於它含有維他命 E 還有纖維質。

They keep your hair and nails looking fresh.

而這些營養成分可以讓頭髮平順柔滑，指甲平滑有光澤。

至於紅蘿蔔......你懂的，我是個紅蘿蔔愛好者。

Carrots are rich in vitamin A, known as beta-keratin.

紅蘿蔔富含維生素 A，又稱之為 β 角蛋白。

Almonds, great, unsaturated fats, vitamin E.

杏仁則有不飽和脂肪和維生素 E。

Great food to eat for healthy hair, nails, and skin.

堅果對毛髮、指甲和皮膚的生長可以產生好的影響。

And in general, I think that they're fun to eat.

總而言之，我覺得其實吃堅果的過程也很有趣。

Just ordered some sushi, crazy day in the hospital.

今天是個疲勞炸的一天，我剛剛訂了一些壽司。

But gotta get my protein in, gotta get my omega-3 fatty acids.

我需要補充蛋白質還有 omega 3 脂肪酸。

I like to get a variety of sushi and I get the real sushi.

我喜歡吃各種口味的壽司，而且要是「真正」的壽司。

Not the sushi that people eat with the rolls and all that.

Just fish on top of brown rice, very clean.

我要的很簡單，就是那種直接把魚肉放在糙米上的壽司。

It's really my favorite meal to end the day, get ready for the next day without overeating, and feeling fully stuffed when I go to bed.

這是我最喜歡用來結束一天的食物，因為它不至於讓我太飽，讓我可以好好睡覺迎接明日。

I love fish, I love the omega-3s that they provide.

我愛吃魚，我愛魚肉中的 omega 3 脂肪酸。