译语翻译分享-健康零食选这些

Choose these for healthy snacks

Always greedy for snacks, which ones are good choices?

1 unsweetened yogurt or milk

牛奶、酸奶含有钙、磷、镁等多种微量元素，对心脏、血压、血管都有好处，还能提高免疫力；另外还能为身体提供优质的、容易吸收的蛋白质，提高新陈代谢率。

Milk and yogurt contain calcium, phosphorus, magnesium and other trace elements, which are good for the heart, blood pressure and blood vessels, and can also improve immunity; in addition, they can provide the body with high-quality, easily absorbed protein and increase the metabolic rate.

值得一提的是，酸奶还富含益生菌，在经过胃液和各种消化后，仍有部分活菌会抵达肠道，虽然存活时间短，但在此期间有助于恢复肠道正常菌群。

It is worth mentioning that yogurt is also rich in probiotics. After gastric juice and various digestions, some living bacteria will still reach the intestine. Although the survival time is short, it helps to restore the normal intestinal flora during this period. .

2 nuts

像核桃、巴旦木、开心果、腰果等坚果都可以作为日常小零食。

Nuts such as walnuts, almonds, pistachios, cashews, etc. can be used as daily snacks.

坚果中富含单不饱和脂肪酸、维生素等营养物质，这些都对改善脑部营养很有益处，特别适合孕妇和儿童食用。

Nuts are rich in nutrients such as monounsaturated fatty acids and vitamins, which are beneficial to improving brain nutrition, and are especially suitable for pregnant women and children.

而且研究发现，与很少或从不吃坚果的人相比，每周吃2次或2次以上坚果者，发生心源性猝死和因冠心病死亡的危险性均较低。

And the study found that compared with people who rarely or never eat nuts, those who eat nuts 2 or more times a week have a lower risk of sudden cardiac death and death from coronary heart disease.

但要注意其中的油脂含量丰富，每天食用量不要超过一把（10g-20g），以免增加肥胖风险。

But pay attention to the rich oil content. Do not consume more than one handful (10g-20g) a day, so as not to increase the risk of obesity.

另外，购买坚果最好选择原味的，以免额外增加了糖或盐的摄入。

In addition, it is best to buy nuts in the original flavor, so as not to increase the intake of sugar or salt.

3 low-sugar fruits

像蓝莓、梨、西柚、猕猴桃等含糖量较低的水果也可以在嘴馋的时候吃。不仅热量低，还能补充人体所需的维生素。

Fruits with lower sugar content such as blueberries, pears, grapefruit, and kiwi can also be eaten when you are greedy. Not only is it low in calories, it can also supplement the vitamins needed by the body.

建议每日摄入200-350g水果，不宜过多。

It is recommended to consume 200-350g of fruit daily, not too much.

 

4 boiled edamame

毛豆含有人体必需的亚油酸和亚麻酸，可以降低人体中的甘油三酯和胆固醇；还富含膳食纤维，能改善便秘。

Edamame contains essential linoleic acid and linolenic acid, which can reduce triglycerides and cholesterol in the human body; it is also rich in dietary fiber, which can improve constipation.

除了毛豆，像茴香豆、蚕豆等都可以水煮后作为零食。

In addition to edamame, fennel beans, broad beans, etc. can be boiled as snacks.

总的来说，零食最好选择天然来源的、低糖、少盐、少油、低脂，能补充营养的。且尽量在两餐之间或饭前吃；若吃零食量比较大，应适当减少正餐的用量。

In general, it is best to choose snacks from natural sources, low sugar, less salt, less oil, and low fat, which can supplement nutrition. And try to eat between meals or before meals; if you eat a large amount of snacks, you should appropriately reduce the amount of meals.

 

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