英汉双语阅读：健康早餐·低调的奢华首先养好你的胃

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7 Healthy breakfast ideas 读者文摘（英国版）推荐7种健康早餐食谱

1. Whizz up a fruit smoothie 搅拌水果冰沙

Simply mix up a cup of strawberries and a banana in your blender, add some crushed ice, and you’ve got an instant healthy breakfast full of antioxidants, which guard against cell damage that can cause cancer and heart disease. If you slosh in some plain yogurt, you’ve added a bone-strengthening dose of calcium. If you prefer your smoothie to be dairy-free, whizz up the strawberries with fruit juice. When fresh berries aren’t available, use frozen.

只需在搅拌机中混合一杯草莓和一根香蕉，加入一些碎冰，你就可以得到一份富含抗氧化剂的即时健康早餐，这种配餐可以防止细胞损伤，从而预防癌症和心脏病。如果你用一些普通酸奶进行搅拌，你就添加了一种强化骨骼的钙。如果你喜欢不含乳制品的冰沙，可以把草莓和果汁混合起来。如果没有新鲜的浆果，就用冷冻的。

2. Build your own healthy breakfast 打造自己的健康早餐

You can make the first meal of the day fun as well as wholesome by letting everyone in the family mix and match the different elements of their breakfast. Set out cereals (you can even create your own sugar-and-fat-free muesli with porridge oats and dried fruit), sliced fruit, yogurt, low-fat soft cheese, wholemeal toast and get everyone to choose their own toppings.

你可以让家里的每个人混合搭配早餐的不同元素，让一天的第一顿饭既有趣又有益健康。准备谷物（你甚至可以用燕麦粥和干果制作你自己的无糖无脂肪的麦片粥）、切片水果、酸奶、低脂软奶酪、全麦吐司，让每个人都选择自己的浇头（toppings）。

3. Drink green tea 喝绿茶饮品

This is one cuppa that will warm the cockles of your heart, not just because it’s hot and comforting, but because there’s evidence it can boost health in a whole host of ways. Green tea has heart protective benefits, may guard against cancer, slow mental decline and even lower your risk of water infections. Plus it’s lower in caffeine than traditional teas.

绿茶能温暖你的心，不仅因为它很热很舒服，而且因为有证据表明它可以在很多方面促进健康。绿茶对心脏有保护作用，可以预防癌症，减缓精神衰退，甚至降低水感染中毒的风险。此外，它的咖啡因含量比传统茶低。

4. Have a veggie full-English 英式版素食

Vegetarian versions of sausages and bacon are high in protein but lower in saturated fat than the real thing. And if you still want to stick with the meat option, bear in mind that bacon—especially lean back bacon with the rind and fat cut off—contains fewer calories than your average sausage.

素食版的香肠和培根的蛋白质含量高，但饱和脂肪含量比肉馅香肠低。如果你仍然想坚持吃肉的选择，请记住培根，尤其是去掉外皮和脂肪的瘦肉培根，所含热量比普通香肠少。

5. Drink orange juice 喝一杯橙汁

It delivers a burst of vitamin C and antioxidants, but that’s not the main reason to slug a glass of the stuff in the morning. In fact, juice is rather full of sugar while falling short on fibre, but it could substantially cut your risk of Alzheimer’s, according to several research studies.

橙汁能提供大量的维生素C和抗氧化剂，但这并不是早晨喝一杯这种东西的主要原因。事实上，果汁富含糖分，但纤维含量不足，但根据几项研究，它可以大大降低患老年痴呆症的风险。

6. Eat a bowl of strawberries three times a week 每周吃三碗草莓

If you prefer your fruit in solid form, opt for these luscious red berries. They are packed with vitamin C, which brings many health benefits. One of these is that they have a protective effect on the eyes, according to various studies. One US study of 247 women found that those taking vitamin C in supplement form were 77 per cent less likely to develop cataracts. Getting vitamin C from food is even better. And strawberries are also high in antioxidants and low in calories. What’s not to love?

如果你喜欢固体水果，就选择这些甜美的红色浆果。它们富含维生素C，这对健康有益。根据各种研究，其中之一是它们对眼睛有保护作用。美国一项针对247名女性的研究发现，服用维生素C补充剂的女性患白内障的可能性降低了77%。从食物中获取维生素C甚至更好。草莓也富含抗氧化剂，热量低。为什么不将其视为珍馐？

7. Fit 5g of fibre into breakfast 早餐中加入5g纤维

Get your day off to a great start by making sure you eat fibre in the first meal of your day, otherwise you’ll struggle to get to the 30g daily recommended amount. Plus, fibre is filling without costing you more in calories. So how to pack in that 5g? A few bites of a large apple, a small bowl of high-fibre cereal or 80g of blackberries will do the trick.

确保你在一天的第一顿饭中摄入纤维，让你的一天有一个好的开始，否则你将很难达到每天推荐的30克纤维。此外，纤维可以填充，而不需要消耗更多的热量。那么，如何将5g打包？吃几口大苹果、一小碗高纤维麦片或80克黑莓就可以了。

原文链接：《读者文摘》（英国版）

https://www.readersdigest.co.uk/health/wellbeing/7-healthy-breakfast-ideas