美食 | 10款简单又健康的早餐单品

来源:希望潮 2016-11-10 9:20:26



When your alarm goes off and the clock starts ticking down before you have to rush off to work, the last thing going through your mind is a healthy breakfast. Perhaps you grab a bagel and coffee as you head out the door or hit a drive-thru for a breakfast sandwich. Either way, your body isn’t getting the nutrition it needs. Don’t worry, it doesn’t mean spending half an hour in the kitchen each morning. The following healthy breakfasts take fewer than five minutes to prepare and will get you ready to face your busy day.

当你按停闹钟,开始进入上班前倒计时的时候,你应该没有多余的脑子来像一顿健康的早餐吧。也许你抓起一个面包圈和咖啡就匆匆上路,或者在路上的外卖窗口随便买个三明治打发。不管怎样,你的身体还是没有得到足够的营养。不必担心,不需要你每天早晨在厨房花上半个小时。以下的健康早餐只要不超过5分钟的时间就可以准备好,让你全力面对一天的繁忙。


Dressed Up Yogurt Parfait 
多层酸奶芭菲
Creating a parfait proves to be a quick and easy breakfast that you can take with you on the run. TheGreek yogurt will add some lean protein and calcium to your morning while the assortment of seeds and nuts will bring in the healthy fats you need to keep your appetite levels down and your testosterone up. Finally, the dark chocolate and berries will bring in antioxidants and give just the right amount of sweetness.

做一个芭菲是公认的快捷便捷的早饭,你可以带着上路。希腊酸奶提供你早上所需的无杂质蛋白质和钙,什锦坚果在抑制你的食欲的同时能提供身体所需的健康脂肪,并让你的睾酮素上升。最后黑巧克力和莓果含有抗氧化剂并能为你的提供适量的甜度。


 Oatmeal Energy Bites
燕麦能量团子
Oatmeal energy bites are a great option for when you need a grab-and-go breakfast. Prepare these the night ahead and have them ready and waiting for when you wake up. They’re an energy dense option, so they're perfect for those busy days when you need a boost. With the slow-burning carbs from the oatmeal coupled with the healthy fats from the nut butter, these double as a calorie-dense option that's great for naturally thin men looking to build muscle.

当你急匆匆要走随便抓个东西做早餐,那么燕麦能量棒是个不错的选择。提前一天晚上准备这些东西,等到第二天早上醒来就好。它们富含能量,如果你那些天正好有工作忙需要补充,(那它们就是不错的选择)。在燕麦中含有缓慢释放的碳水化合物,在坚果酱里面含有健康脂肪,这使得这些使食物中的卡路里翻倍,对于想要增肌的天生瘦子是一个非常不错的选择。


Powered Up Oatmeal Bowl
能量燕麦
Loaded with dietary fiber, this oatmeal bowl is going to combat heart disease while curing a case of morning hunger. In just seconds, you can have a balanced breakfast that’s as quick to eat as it is to make.

这个燕麦碗早餐富含膳食纤维,能够对抗心脏疾病,同时能治愈早上的饥饿,只需要一点时间就可以得到均衡的营养,做起来就像吃起来那样容易。


Blueberry Boost Smoothie
蓝莓奶昔
If you have a busy work day ahead filled with meetings and you need to be at your best, try a blueberry boost smoothie. Blueberries are great for enhancing your brain health and will provide you with a hearty dose of antioxidants and vitamins. Blend this together with a little kale, which will add detoxification benefits to your meal, and you’ll be all set.

如果你想以最好的精神状态来面对一天满是会议的繁忙工作,那就要试试蓝莓奶昔。蓝莓可以提升你的脑部健康,提供你所需的抗氧化剂和维他命。在奶昔中加入一点羽衣甘蓝,可以帮助排毒。然后一切就绪,准备工作吧。


Pumped Up Coffee
元气咖啡
If the only thing on your mind when you wake up in the morning is a cup of coffee to get your day going, consider turning your morning brew into one that’ll nourish your body as well. By adding a little skim milk and protein powder to your coffee, you’ll get calcium, protein, and just a touch of carbs. If you happen to be heading into a workout session, consider making it chocolate milk to boot, for some added sugar as well.

如果你早晨起来脑子里就想着要一杯咖啡开启你的一天,考虑一下早起做咖啡,同样为自己的身体营养。只要加一点脱脂牛奶和蛋白粉在你的咖啡中,你就能得到钙,蛋白质,还有碳水化合物。如果你恰好要出去锻炼那么,可以考虑吧牛奶换成巧克力奶,还可以适当加点糖。


每日一言
It's the rule of life that everything you have always wanted comes the very second you stop looking for it. 
生活就是这样,你越是想要得到的东西,往往要到你不再追逐的时候才姗姗来迟。


乐享校园生活,关注世界时事
--岭师外语院刊《希望潮》


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