辦公室健康零食推薦

　　Jonny Bowden, a Los Angeles nutritionist who has written 12 books including, most recently, The 150 Healthiest Slow Cooker Recipes on Earth, says the ideal office snacks are “well constructed mini-meals.” That means food that contains protein, fat and fiber and delivers 200 calories or less.

　　洛杉磯營養(yǎng)學(xué)家喬尼鮑登寫了12本書，包括最近這本《世界上150種最健康的慢燉鍋食譜》，他認(rèn)為理想的辦公室零食是“精致小餐”——這代表要吃那些含有蛋白質(zhì)、脂肪和纖維、含有200卡路里的熱量或更低的食物。

　　It’s tough to find all those elements in a single snack, but Bowden recommends these 10 options to satisfy your at-work hunger.

　　單獨(dú)一樣零食中很難找全所有這些元素，但上班時(shí)候餓了的話，鮑登建議你選擇以下這10種零食。

　　1. Peanut Butter and Apple

　　1. 花生醬配蘋果

　　This snack has the magic combination of fiber, protein and fat.

　　這套小吃神奇的結(jié)合了纖維、蛋白質(zhì)和脂肪。

　　2. String Cheese

　　2. 奶酪條

　　Bowden likes the Horizon brand organic version. High in protein, it offers a bit of fat and has only 80 calories.

　　鮑登喜歡地平線牌中的有機(jī)食物版本。富含蛋白質(zhì)，脂肪少許，只有80卡路里的熱量。

　　3. Hard-Boiled Egg

　　3. 白煮蛋

　　One egg has around 70 calories and is packed with five to six grams of protein.

　　一個(gè)雞蛋大約有70卡路里，富含5到6克蛋白質(zhì)。

　　4. Almonds

　　4. 杏仁

　　One ounce, about 12 nuts, has 184 calories. Almonds contain omega-9 fatty acid, the fat also found in olive oil that’s associated with good heart health.

　　一盎司大約有12個(gè)杏仁，184卡路里的熱量。杏仁含有歐米茄9脂肪酸、在橄欖油中也發(fā)現(xiàn)這種脂肪，該脂肪對心臟健康有益。

　　5. Half an Avocado

　　5. 半個(gè)鱷梨

　　This creamy fruit has a surprisingly high fiber content. “It’s the unsung hero of the snack kingdom,” Bowden says.

　　這種口感綿密的水果，纖維含量高得驚人�！八�是零食王國的無名英雄，”鮑登說。

　　6. Tomato Slices with Buffalo Cheese and Olive Oil

　　6. 番茄切片配水牛干酪和橄欖油

　　This combination contains fat and protein, and tomatoes are packed with antioxidants. A filling snack, low in calories.

　　這種組合含有脂肪和蛋白質(zhì)，番茄富含抗氧化劑。零食不僅可以解決饑餓，而且熱量低。

　　7. Nitrate-Free Turkey With Apple Nitrate-Free

　　7. 不含硝酸鹽的火雞與蘋果

　　Controversy continues about the danger of nitrates, so Bowden recommends choosing turkey without them.

　　對于對硝酸鹽的危害性始終有爭議，所以，鮑登建議選擇不含硝酸鹽的火雞。

　　8. Baked Sweet Potato With Tuna

　　8. 烤地瓜配金槍魚

　　Bake a batch and stow in the fridge. Stuff one with tuna packed in water, and tote it to work in a plastic container.

　　多烤些地瓜放在冰箱里。搭配水浸金槍魚，放在塑料容器里帶到辦公室。

　　9. Celery and Hummus

　　9. 芹菜和鷹嘴豆泥

　　Hummus, made with sesame seeds, contains lots of nutrients and beneficial fibers called lignans that improve blood profiles, normalize blood pressure and enhance vitamin E absorption.

　　用芝麻籽做成的鷹嘴豆泥含有大量的營養(yǎng)成分和稱之為木酚素的有益纖維，對血液，血壓都有改善作用，還能提高維生素E的吸收。

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