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健康饮食:如何坚持健康的饮食

来源:howcast 编辑:beck   VIP免费外教试听课 |  可可官方微信:ikekenet

If sweet temptation has you struggling to stick a new diet, this guide will fend off those hunger pangs and get you back on track.

如果甜食使你不得不坚持新的节食,下面的指导会让你避开饥饿的煎熬,而让你重新步入正轨。

Step 1: Pinpoint triggers for indulgence
Pinpoint the triggers that lead you to eat too much or to eat unhealthy foods. Triggers may include boredom, depression, stress, or even loneliness. Just being aware of your triggers can help you learn how to deal with them.
第一步:准确地确定让你放纵饮食的刺激物
9908.com_【官方首页】-澳门金沙准确地确定那些导致你吃太多或是吃不健康食物的刺激物。可能包括无聊,精神压抑,压力,甚至是孤独。要意识到这些刺激因素来帮助自己如何应对。

Tip:Don’t use food as a reward or as a distraction from life’s problems
9908.com_【官方首页】-澳门金沙小贴士:不要将食物作为对自己的犒劳或是应对生活问题的消遣。

Step 2: Keep a food journal
Keep a food journal and track everything you eat throughout the day. Compare it to your schedule to see where you can make changes and start healthier habits.
第二步:写所吃食物的日志
写所吃食物的日志并追踪全天所吃的各种食物。9908.com_【官方首页】-澳门金沙将日志和你所计划吃的食物进行对比来看什么地方能进行改善,并开始更健康的饮食习惯。

Step 3: Ditch the junk food
Don’t keep junk food at home or in the car; replace chips and cookies with healthy alternatives like fruits, vegetables, and nuts.
第三步:远离垃圾食品
不要在家里或车里放垃圾食品。将薯条和饼干用更健康的食物比如水果,蔬菜和坚果替换掉。

Step 4: Plan ahead
Plan your meals in advance and prepare healthier choices at home ahead of time to store in the refrigerator and freezer and reheat when you’re pressed for time.
第四步:要提前计划
提前计划你要吃的餐饭,在家可以提前准备些健康的食物,将它放到电冰箱里冷冻,当你需要吃的时候再加热。

Tip:Meals and snacks prepared at home are not only healthier but can also be less expensive.
9908.com_【官方首页】-澳门金沙小贴士:在家里准备的饭菜和小吃不仅更健康而且更划算。

Step 5: Read food labels
Read the nutritional information labels on everything you buy at the grocery store and take the time to learn what they are telling you.
第五步:读食物标签
读在杂货店购买的食物上的标签来看营养信息,花些时间来学习下标签上所述信息。

Step 6: Eat slowly
Eat slowly at each meal. Take the time to chew your food and enjoy the tastes and textures. Use smaller plates and bowls to control your portion sizes.
第六步:要慢慢吃
吃饭时要慢慢吃。花些时间来咀嚼食物,享受味道。用小点的盘子和碗来控制每份食物的量。

Step 7: Pick up a cookbook
Pick up a healthy eating cookbook to keep your excitement level high with new recipes and to prevent your palate from getting bored.
第七步:买本食谱
买本健康饮食食谱,通过新的烹饪法来保持你的兴奋度

重点单词   查看全部解释    
track [træk]

想一想再看

n. 小路,跑道,踪迹,轨道,乐曲
v. 跟踪

 
prevent [pri'vent]

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v. 预防,防止

联想记忆
temptation [temp'teiʃən]

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n. 诱惑,引诱

 
junk [dʒʌŋk]

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n. 垃圾,废旧杂物,中国平底帆船
vt. 丢

 
chew [tʃu:]

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vt. 咀嚼,嚼碎,损坏
vi. 咀嚼

 
stress [stres]

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n. 紧张,压力
v. 强调,着重

 
refrigerator [ri'fridʒə.reitə]

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n. 冰箱

联想记忆
replace [ri(:)'pleis]

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vt. 取代,更换,将物品放回原处

 
stick [stik]

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n. 枝,杆,手杖
vt. 插于,刺入,竖起<

 
depression [di'preʃən]

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n. 沮丧,萧条

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