A serving of any meat should be the size of the palm of your hand (but not your fingers). The steak pictured is about 100g and the thickness of a deck of cards.
任何红肉类的摄入量应该是在手掌的大小(不包括手指部分)。图片中牛排的分量大概有100克,其厚度大概是一叠纸牌的厚度。
WHITE FISH: WHOLE HAND
白肉类(鱼):整只手
White fish such as cod, haddock or pollock is very low in fat and calories so the portion can be the size of your hand when laid flat, including your fingers (about 150g and 100 calories).
像鳕鱼、黑线鳕、波洛克鱼等鱼肉,脂肪和卡路里含量很低,所以其份量可以是你整只手平放的大小,包括手指部分(150克左右,约有100卡路里)。
UNCOOKED SPINACH: TWO DOUBLE HANDFULS
生菠菜:满满的两把
This is how much raw spinach you need for one day (80g) - practically a whole bag - and the same serving size applies to any salad leaves.
这就是你每天需要吃的菠菜的量(80克)——几乎是一整袋——吃其他的蔬菜沙拉也是这么些量。
UNCOOKED PASTA: CLENCHED FIST
生意大利面:紧握的拳头那么多
This might look small, but pasta doubles in weight once cooked, as it absorbs water. There's 75g here, giving 219 calories.
这样看起来可能很小,但是意大利面煮过之后会变成之前的一倍那么多,因为它会吸水。这里是75克的意面,卡路里却有219克。
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