郑州市管城中医院:健康饮食：10种方法让你吃出健康

编者笔记：这是朱尔斯 克兰西在Stonesoup上发表的一篇客座日志。

 From Overweight to Healthy recently on Zen Habits, I couldn’t agree more with Leo’s advice. 

在禅意习性的引导下，我最近从超重体质变为了健康体质，因此我非常赞同李奥的建议。

Eat move veggies, drink more water, move more and get rid of the junk. All great ideas.

多吃蔬菜，多喝水，多运动以及拜托垃圾食品。这些全都是好建议。

It also got me thinking. For me at least, the most difficult part of healthy eating is when it comes to snacks. 

它同时也让我陷入思考。至少对于我来说，零食是健康饮食最困难的一个环节。

It would be nice to think we’re all going to start reaching for a raw carrot or celery stick when hunger strikes between meals. But it can be difficult to go from junk to super healthy in one step. 

当人们在两餐之间感到饥饿的时候，吃一根生胡萝卜或者芹菜杆是不错的。但是一步摆脱垃圾食品而马上达到好的健康状态是非常困难的。

So here are a few ideas to help you snack more healthfully. 

因此本文给出了一些建议，帮你从零食中吃出健康的。

As with all things, remember that even healthy snacks aren’t going to be good for you in large quantities, so moderation is key.

记住，即使是健康食品，如果你吃得太多也会对身体不利。这便是过犹不及的道理。所以，吃零食的关键在于适度。

10 Healthy Snack Ideas

10种健康食品

1. nori sheets

1.海苔片

Head to your local Japanese or Asian grocery store and grab some nori. Yes, the seaweed stuff used in sushi rolls is delicious fresh from the pack. Although it is quite drying so you will need some water with it.

去本地的日本或者亚洲的杂货店买一些海苔回来吧。是的，寿司卷所用的包装新鲜海苔。因为海苔非常干燥，所以要用一些水把它泡开。

2. nuts

2.坚果

My go-to snack, especially when I’m traveling. Almonds, brazil nuts, macadamias, pistachios: there’s so much variety to explore. Nuts are portable, delicious and packed with minerals. Look for dry roasted, preferably unsalted. And remember nuts like almonds with their skins on have more fiber than those without. 

坚果是我的最爱，特别是在旅游时，我会时常带着。杏仁、巴西胡桃、夏威夷果、开心果：有这么多的种类可以选择。它们美味，便于携带，并且富含矿物质。要找那些烘干烤制的，最好是没有用盐腌制的。记住，向杏仁那样有皮的坚果比那些没有皮的更富含纤维素。

3. kale chips

3.甘蓝片

There are a heap of different commercial kale chips on the market these days. While delicious, they tend to be expensive, so you could have a go at making your own. Just toss some kale (or other leafy greens) in a little oil, layer on a baking sheet and bake for 5-10 minutes until crisp. 

最近超市货架上有很多甘蓝片出售。虽然好吃，但是他们普遍比较贵。所以你可以尝试自己制作。将甘蓝叶（或者其他蔬菜的叶子）与少许食用油混合在一起，再将它们放置于烤箱中，烤5-10分钟直到甘蓝片变得酥脆便可。

4. salsa

4.莎莎酱

Based mostly on tomato and chilli, a good salsa can be a great way to boost your veggie intake.

主要成分是西红柿和辣椒的莎莎酱可以增加人体蔬菜摄入量。

5. nut butters

5. 果仁奶油

Look for unsweetened nut butters such as almond or cashew butter at your local health food store, or try making your own. Pop a handful of nuts in your food processor and whizz until it forms a nut butter, adding a little oil to help if it looks too dry.

要找那些无糖的果仁奶油，如杏仁或者腰果奶油。或者尝试着自己做吧。用你的食品加工器将少许坚果制作成果仁奶油，如果奶油太干了就加一些食用油。

6. antipasto

6.开胃菜

The Italians know a thing or two about healthy snacking. Olives, marinated veg like eggplant, artichokes or peppers all make wonderful quick snacks. You can even throw in a little proscuitto (but don’t tell Leo).

意大利人懂得如何吃零食才健康。橄榄，腌制的蔬菜，洋蓟或者甜椒都是很便捷的小吃。你还可以用火腿跟它们混着吃（但是不要让李奥知道）。

7. mezze

7.小吃拼盘

Similar to antipasto, these Lebanese small plates are a great thing to have in the fridge. Hummus is probably the most famous but there’s also babaganoush, tatziki and beetroot drips to make your carrot and celery sticks more appealing.

你可以将这些有点类似于开胃菜的黎巴嫩小吃收藏于冰箱中。其中最有名的小吃算是鹰嘴豆沙了，但除了它，还有巴巴罗萨，tatziki 以及甜菜酱能让你的胡萝卜和芹菜杆变得更诱人。

8. boiled eggs

8.水煮蛋

While not for the vegans, eggs are a wonderful source of protein. Boil up a whole batch at once then keep them in the fridge to peel and eat with a little salt and pepper as needed.

鸡蛋富含大量的蛋白质。一次性煮很多鸡蛋，然后将他们去壳，并放入冰箱里冷藏起来。当你吃的时候可以根据需要撒上一些盐和胡椒粉。

9. roast chickpeas

9.烤鹰嘴豆

I just adore chickpeas (garbanzo beans) in all their forms. And have recently started roasting them and tossing with a little spice to serve as a snack. So. Good. [recipe below]

我十分喜欢吃鹰嘴豆，无论是哪一种。最近我烤了些四季豆，然后混入少许香料做成了零食。它们的味道的确不错[配方在下方]

10. dark chocolate

10.黑巧克力

When only something sweet will do, dark chocolate is your best bet. At least you’ll also be getting some antioxidants. Look for good quality brands that tell you the % cocoa solids. The higher the cocoa, the less sugar.

当你仅仅想吃甜食的时候，黑巧克力是最好的选择。至少你也会从黑巧克力中获得一些抗氧化物。挑选黑巧克力的时候要找那些质量好并且写明了可可含量百分比的品牌。可可含量越高，糖份就越少。

roasted chickpeas

烤鹰嘴豆

makes about 1 1/4 cups

取能装满1/4杯子的鹰嘴豆

By all means cook the chickpeas from scratch if you prefer, but I find canned chickpeas work really well, without the effort.

如果你更喜欢用新鲜的鹰嘴豆，那么你得先把它们煮熟。但是我发现罐头鹰嘴豆更好用于制作。

Feel free to play around with the spicing. If you can’t find smoked paprika, a little cayenne pepper or chilli powder would be lovely. Or keep it simple with just some sea salt and black pepper.

随意在煮过的鹰嘴豆里撒些香料。如果没有熏制过的辣椒，放一些辣椒粉也行。或者简单的放些海盐和黑胡椒粉。

If you have any leftovers, allow them to cool completely before storing in an airtight container. Will keep for a week or so but I like them best while they’re still warm. 

如果剩余一些烤鹰嘴豆，先将它们完全冷却再放入密闭容器密封起来。这样就可以保存一个星期左右。但我还是最喜欢刚出炉的。

1 can chickpeas (14oz / 400g), well drained

1罐完全烘干的鹰嘴豆（14盎司/400克）

2-3 tablespoons olive oil

2-3大匙橄榄油

1 teaspoon smoked paprika, optional

1小匙熏红辣椒，也可以选择性地不放。

1. Preheat your oven to 400F (200C).

1.先将烤炉预热到400F（200C）。

2. Place chickpeas in a roasting pan or oven proof dish, drizzle with olive oil and bake for 10 minutes.

2.将鹰嘴豆放置在烤盘上，撒上些橄榄油，接着烘培10分钟。

3. Stir the chickpeas and sprinkle over the paprika. Bake for another few minutes until the chickpeas are golden and crisp on the outside.

3.将豆子充分搅拌好并撒上辣椒。再放入烤炉，烤至豆子酥脆的程度，且外表呈金黄色。

4. Season generously with pepper and sea salt and serve warm or at room temperature.

4.将烤好的豆子撒上胡椒粉和海盐，大面积的铺晒。之后在常温或者室温下保温。

Jules is a qualified food scientist and the creator of the Stonesoup Virtual Cookery School. Pickup more delicious, healthy 5 ingredients recipes at her blog – Stonesoup.

朱尔斯是一名合格的食品专家，更是Stoneshoup虚拟烹饪学校的创造者。她在自己的博客里面整理了更多美味，健康的5种食材配方——Stonesoup。