让你身心健康的饮食向导

猪八戒

如果转载请注明此翻译文章来源 蜘蛛女http://www.chinaswim.com/read.php?tid=187256




让你身心健康的饮食向导

一定要摄取低脂高蛋白食物，很多全谷粒粮食，水果与蔬菜。这样的食物消化更慢，让你更长时间具有饱腹感，使你精力更充沛工作效率更高。总之，蛋白质应占热量的15%，脂肪大约占30%，粮食大约55%。

为了避免下午工作疲乏，午餐时，摄取蛋白质是特别重要的，因为蛋白质中含有氨基酸类，如，络氨酸，能提高神经传递素（大脑化学物质，起到神经细胞之间传递信息的作用）的机敏程度。

吃富含高质量的碳水化合物的食品，如，蔬菜，水果，豆类，糙米和全谷粒面包或者通心粉。要吃各种各样的食物，尤其是你超负荷工作的时候：压力导致对碳水化合物食品的渴望，因为它们能激发血液中复合胺，复合胺会产生镇定作用。当出于这种状况下，你很容易就会选择薯条，曲奇饼，法国脆饼或者其他精致的碳水化合物零食。

当你想吃碳水化合物食品的时候，吃一些“好的”碳水化合物食品，如，全谷粒粮食和水果，这会提高你的营养。“好的”零食是全谷粒的格兰诺拉麦片棒，新鲜或者干水果和全谷粒薄饼。选择合适的碳水化合物食品有助于增加你饮食或者零食中的营养含量。

Mind, Body & Spirit Diet Guidelines

Strive for balance
Be sure your meals include some lean high-protein foods with plenty of whole grains, fruits and vegetables. Such foods take longer to digest, keep you satisfied longer and are more likely to keep you feeling energized and productive. Overall, protein should make up 15 percent of your calories, fat should make up 30 percent or less and grains about 55 percent.

It’s especially important to get some protein at lunch to avoid that afternoon slump since protein contains amino acids, such as tyrosine, the building block for alertness-boosting neurotransmitters (brain chemicals that relay signals between nerve cells).

Include plenty of high-quality carbohydrates, such as vegetables, fruit, beans, brown rice and whole-grain bread or pasta. Be sure to choose wisely, especially if you’re running on overdrive: stress often leads to a craving for carbohydrates because they boost serotonin, which has a calming effect. When you’re in that state it’s easy to succumb to chips, cookies, pretzels or other highly refined carbohydrate snacks.

If you’re craving carbs, reach for so-called “good carbs” like whole grains and fruits, which give you a nutritional boost in the bargain. Good snacks to have on hand are whole-grain granola bars, fresh or dried fruits and whole-grain crackers. Choosing the right carbohydrates can help increase the nutritional content of your meals and snacks.

www.eatingwell.com

Chinese English bilingual text，very good