最近一个对新西兰护士所做的研究表明,坚持每天吃坚果的人死亡率要低20%,体型也比较瘦。
'Nuts are also a significant source of protein and fibre while being naturally low in sugar. Nut bars such are great options, as they are both nutritious and convenient,' she said.
希拉说:“坚果含有丰富的蛋白质和纤维,且是纯天然的低糖食物。选择食用坚果做出的零食,既营养又方便。”
4. Pull the udder one.
4.牛奶
Ms Zhou said that many people will only consume milk in their tea of coffee, a level which is insufficient for obtaining the calcium needed for bone health.
希拉说,很多人只会在喝咖啡或茶的时候加入牛奶,且是很多人摄取牛奶的唯一途径。但这点摄入量对补充人体骨骼健康所需要的钙质是远远不够的。
Drinking up to four glasses of milk each day can be a way to curb hunger and get protein.
每天最多喝4杯牛奶既能扫除饥饿感又能补充蛋白质。
'When it comes to sustaining energy and hunger levels, with minimal carbohydrates, milk is the perfect answer,' said Ms Zhou.
希拉说:“牛奶是能长期提供能量让人不饿、且碳水化合物含量又少的食物。”
'Not only is it loaded with calcium and vitamin D, its high protein content means you stay full for longer than most other drinks.'
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