½ cup bran cereal
二分之一杯麸皮谷物
¾ cup low-sugar, low fat yogurt
三分之四杯低糖低脂酸奶
½ cup sliced strawberries
二分之一杯切块草莓
1 tbsp. walnuts
一茶匙核桃
Pour the cereal in a bowl and then top with yogurt and then strawberries. Sprinkle walnuts on top and then serve.
把谷物都放在一个碗中,然后淋上酸奶和草莓还有核桃,就可以开始食用了。
9. 3-Minute Spinach Scrambled Eggs
3分钟水煮菠菜炒蛋
Getting enough iron in your diet is a must if you hope to sustain high energy for your active lifestyle. While you can eat beef every night to do so, if staying lean is a goal, it isn’t the wisest of ideas. Instead, try this spinach scramble. Spinach is a great source of iron without the saturated fat.
在你的饮食中摄入足够的铁是你健康生活方式和保持曜能量的必须。你可以每天可以吃牛肉来保证,但是如果你想保持苗条,那这可能不是一个非常明智的选择。试一下菠菜糊。菠菜富含铁而且没有饱和脂肪。
1 whole egg
一个鸡蛋
1 cup egg whites
一杯蛋清
1 handful spinach leaves
一把菠菜叶
1 tsp. olive oil
一茶匙橄榄油
¼ sliced red pepper
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