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健身营养餐就要这么吃 – 译学馆
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健身营养餐就要这么吃

Fitness Model Nutrition Plan (EXACTLY WHAT SHE EATS!!)

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纤动女性
ATHLEANXX FOR WOMEN
嗨 女性朋友们大家好 我是健身教练艾米·乔
Hi ladies, I’m trainer Amy Joe.
那天我收到了个问题 我一天里面都吃些什么
And I had a question the other day about what I eat in a day.
我没有回复一天内我都确切地吃了些什么
So without responding in writing back exactly what I eat in a day,
我想我拍个视频来向大家展示
I thought I would do a video to show you guys
我一天
the things that I incorporate in a day of… in the life of Amy Joe.
所以我吃的第一样东西就是咖啡 是的
So the first thing I have is coffee, yes,
加奶油 有时候会加点甜叶菊
with creamer, and sometimes a little stevia,
但每天早上我一定会喝咖啡 毫无疑问的
but every morning I have to have some coffee, for sure.
早餐 我通常吃一杯希腊酸奶
Breakfast, I usually do about a cup of Greek yoghurt.
所有这些公司 品牌 都和我没什么关系
And all of these companies and brands, I’m not affiliate of,
我只是告诉你们我吃的东西
I’m just telling you what I eat.
一杯这个 通常我会加
So a cup of this, usually I’ll add to it
半杯甜叶菊或一袋奥利奥
either like a half cup of vanilla, or a packet of oatmeal,
将他们混合 有时我也会加橄榄和甜叶菊
and mix it and sometimes I’ll use olives and stevia too,
因为如果你吃希腊酸奶
cuz if you do eat the Greek yoghurt,
它是没什么味道的 脱脂的
which is plain and non-fat,
尝起来像是酸奶油
it tastes kind like sour cream,
所以我喜欢给它稍微调点味道
so I like to flavor it a little bit.
接下来 我的点心 刚才那些是我的早餐
My next, for my snack, that was my breakfast.
我的点心 我通常会吃
For my snack, I’ll usually do
面包片 两片面包
piece of bread, two pieces of bread
两汤匙的杏仁酱
and two table spoons of almond butter,
做一个三明治 然后我就接着忙去了
make a sandwich and I’m on the go.
所以这是很美味的点心
So that’s a nice snack.
非常好吃 对它我总是很期待
Very good, I always look forward to that one.
下一样 我的午餐
My next one, for lunch.
这是糙米 藜麦 大麦混合装
This is brown rice, quinoa, barley, kind of all mixed in one.
有时我只拿袋糙米或一袋藜麦
Sometimes I’ll just use a brown rice packet or just a quinoa packet.
但你可以
But you can microwave this packet in
微波……微波炉 在微波炉里加热
the mic… in the microwave, heat up in microwave.
我还给它混合了……
And I mix it with…
我一般用一整个鸡蛋和3-4个蛋白
I usually will do one whole egg and about 3 to 4 egg whites,
然后直接把它们混合在一起
and then I’ll just mix it all together.
最后以一个苹果结束我的午餐
And then I finish up with an organic apple.
所以这就是我的午餐
So that’s my lunch.
然后根据当天情况 我可能再吃点点心
And then depending on my day, I might have another snack,
我可能会吃蛋白质奶昔 一些坚果或其他东西
I might have like protein shake, or some nuts, or something,
或者我那天很忙 就回家吃晚饭
or I’ll just have a really busy day and come home for dinner.
这个很好吃 糙米墨西哥面饼
So, this one eats great, brown rice tortillas,
我很爱吃这个
I love having this.
因为它让我觉得吃得很饱 吃很多
And cuz it makes me feel like I am getting full and getting to eat a lot.
这个 我经常放些芦笋在这儿 有时我会放些鹰嘴豆泥在糙米墨西哥面饼上
This, I always put some asparagus in here, sometimes I’ll put hummus on the brown rice tortilla,
把它包起来做皮塔饼 或就是给它包起来
and wrap it up use it to make it for pitas, or just make it like a wrap.
我会放些牛肉片 或煎牛排 煮碎牛肉或鸡肉
I’ll put slice beef in there, or I’ll cook steak, cook ground beef or chicken.
和蘑菇 胡椒或洋葱混合
And I’ll mix that with either mushrooms, or peppers, onions.
然后我当然很爱很爱很爱鳄梨
And then of course I love, love, love avocado.
这是全世界我最爱的食物
It’s my favorite food in the whole entire world.
我晚餐精彩吃这个
I always eat this for dinner.
我不介意我是否吃谷物
I don’t care if I’m having cereal,
我可以把头埋进一桶鳄梨里
I could stick my head in a bucket of avocado.
我就是有这么爱它们
That’s how much I love them.
所以 鳄梨一直是我晚餐的食物
So, avocados are always on my food at dinner time.
所以 对你们中一部分人来说 似乎有太多的卡路里和脂肪
So, it might seem like a lot of cals or fats for some of you,
但是这也是我想讲清楚的
but that’s what I’m trying to get across as well,
当你锻炼很刻苦 你举重 你会有很多肌肉
is when you work out hard, you lift, you have a lot of muscle mass,
你的新陈代谢会加快
you have a higher metabolism,
这意味着你需要补充食物 这反过来又加速了新陈代谢
which means you need to feed that and in turn you have higher metabolism,
开始燃烧脂肪 然后你会变更瘦
which starts to burn fat, and then you are leaner.
所以不要怕吃得饱
So don’t be afraid to fill the body.
好了 如果你有什么问题或评论
Alright, if you have any questions or comments,
可以在下方留言 我们很爱
leave them below. We love to hear from you guys
下次咱们再见
and we’ll see you next time.
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视频概述

健身教练每天都吃些什么呢?看了这视频你就知道了

听录译者

可可天使

翻译译者

?心素

审核员

与光同尘

视频来源

https://www.youtube.com/watch?v=HbKet6rlVGE

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