根据俄亥俄哥伦布市的注册营养师兼Hummusapien网创始人亚历克西斯·约瑟夫的建议,开始吃主食时,“在你的汉堡包上面放上些蔬菜,比如土豆、煎蘑菇、菠菜、混合时蔬和红洋葱,当你胃里有更多蔬菜时,你相对会吃较少的肉”。
2. Swap cow for fish.
少吃肉多吃鱼
Fish is a great protein for grilling, and it boasts brain-boosting omega-3 fatty acids and a lot less saturated fat than traditional barbecue meats. "Grill wild salmon fillets marinated in a bit of soy sauce, sesame oil, pure maple syrup, fresh ginger, and garlic for an Asian flare. For a more budget-friendly option, snag a can of wild salmon and make salmon burgers," Joseph says.
鱼肉很适合烧烤,且含丰富蛋白质,并且还能烤出有利于大脑开发的脂肪酸欧米伽3,与传统烤肉相比,所含饱和脂肪较少。约瑟夫说:“烤制野生三文鱼肉,用一点酱油、麻油、纯枫蜜、新鲜生姜和亚洲大蒜腌制。如果想要节省开支,可以选择野生三文鱼罐头或者制作三文鱼汉堡包。”
3. Use condiments wisely.
选择合适的调味料
Condiments can make or break a hamburger. But depending on the type, they can also make or break your meal's healthy meter.
调味料用的好不好可以决定汉堡包的成败。而调料的类型同时也可以成就或者毁掉你的健康计划。
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