2021-01-18 13:36:28 来源:参考消息网 责任编辑:张威威

How to Eat Well in 2021 2021年如何吃好

Lisa Drayer 莉萨·德雷尔

As most of us await the arrival of new vaccines and the hope for a more healthful way of living, here are some tips to get a jump-start on fueling your body to feel better in 2021.

1. Let your inner wisdom guide your eating

That means shifting your focus from calorie counting and self-judgment of food choices to eating more mindfully and listening to what your body is telling you it wants. If a cookie is going to calm you when you are feeling a bit stressed, it's OK to eat it. But if you are not really hungry, you might stop and think of other things that will help to soothe you. Doing yoga, writing in a journal, taking a shower or calling a friend may also help you feel better.

2. Include immunity-boosting foods in your diet

This year, focus on filling your plate with foods that contain important healing nutrients that can help to keep you healthy. Foods including citrus fruits; orange and green veggies like spinach, kale, sweet potatoes and carrots; eggs; beans; and fatty fish and shellfish are packed with vitamins and minerals that support a healthyimmune system and can help to give you a sense of control over your health.

3. Experiment with new recipes

Cooking at home gives you control over ingredients and also helps you increase your consumption of nutritious foods. It can also give you a feeling of accomplishment and can be a fun way to get kids interested in healthy foods.

4. Plantify your dishes

Eighty percent of chronic diseases we face are preventable and reversible by eating a more plant-based diet. In fact, switching to more plant-based meals and cooking more are the two silver linings of the pandemic. An easy way to incorporate more plants and less meat is to simply “plantify” your favorite dishes. If you have a mean lasagna recipe, skip the meat and add layers of greens, broccoli and peppers and perhaps some pine nuts and cashew cheese instead of the meat and cheese.

5. Choose fiber and protein-rich snacks

Boosting your fiber and protein will help you crave less sugar -- something that will be helpful as we aim to follow the newly released US dietary guidelines that urge us to limit our sugar intake. Enjoying fiber-rich fruit as a snack.

6. Consume more fluids

For optimal health, it's important to stay adequately hydrated. Women should aim to consume 2.7 liters or 91 ounces of fluids daily, and men, 3.7 liters or 125 ounces;these target amounts include all fluids and water-rich foods, such as fruits, vege tables and soups.

鉴于我们大多数人都在等待新疫苗的到来并期盼更健康的生活方式,以下是一些有助于在2021年给你的身体补充能量、让你感觉更好的建议:

1.让内心声音指引你的饮食

这意味着,不再将注意力放在计算卡路里和对食物选择的自我判断上,而是吃得更用心,并倾听身体的需求。当你感觉有点紧张时,如果吃一块饼干能让你平静下来,那就吃吧。但如果你不是很饿,也许就应该停下来想想其他能帮你放松的事情。做瑜伽、写日志、沐浴或给朋友打电话也可能让你感觉好点。

2.在你的饮食中添加能增强免疫力的食物

今年要着重选择那些有助你保持健康、富含重要修复性营养成分的食物上。维生素和矿物质能为健康的免疫系统提供支持,富含这类成分的食物有助于让你感觉可以掌控自己的健康,包括:柑橘属水果;橙色和绿色的蔬菜,如菠菜、甘蓝、红薯和胡萝卜;鸡蛋;豆类;以及多脂的鱼类和贝类。

3.尝试新食谱

在家做饭可以让你控制调味品的使用,还能帮你增加营养食物的摄入。此外,在家做饭还能让你获得成就感,而且是一种能让孩子对健康食品产生兴趣的有趣方式。

4.让菜肴“植物化”

我们面临的慢性疾病80%可以通过增加饮食中的植物含量加以预防和逆转。事实上,换成以植物为主的饮食和在家做饭的次数增多是新冠疫情带来的两个积极变化。增加植物、减少肉类摄入的一个简单办法就是让你最喜欢的菜肴“植物化”。如果你有一个普通的意式肉酱千层面菜谱,那么去掉里面的肉类,加入一层层绿叶菜、西兰花和辣椒,也许还可以加入一些松子和腰果奶酪来替代肉类和奶酪。

5.选择富含纤维和蛋白质的零食

增加纤维和蛋白质的摄入将有助于减少你对糖的渴望,对于我们按照新颁布的美国膳食指南减少糖的摄入也将有所帮助。将富含纤维的水果作为零食吧。

6.摄入更多流食

要想达到最佳健康状态,保持身体足够的水分至关重要。女性每天应尽量摄入2.7升(91盎司)流食,男性每天应尽量摄入3.7升(125盎司)流食;这些目标量包括所有流食和富含水分的食物,如水果、蔬菜和汤。(刘白云译自1月6日美国有线电视新闻网网站)

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