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自制早餐代餐奶昔 – 译学馆
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自制早餐代餐奶昔

I Replaced My Breakfast with This Ultra Healthy Smoothie

在过去三个月里
Everyday for about the past three months,
我已经用这些奶昔
I have been replacing either my breakfast
代替了早餐或午餐
or my lunch with one of these smoothies.
做奶昔用不了五分钟
It takes me literally less than five minutes to make this
包括清理过程 奶昔富含营养
including cleanup, it’s super nutritious and nutritionally complete
而且尝起来也不错
and it actually tastes pretty good.
自从几个月前我在Ins上分享了奶昔
And ever since I posted about it on my Instagram a couple of months ago,
人们就一直让我展示奶昔的制作过程
people have been asking me to go through the process of making it,
以及奶昔里含有什么
and asking me what’s in it
这就是我今天打算做的
so that is what I want to do for you guys today.
现在你也许暗自琢磨
Now, you might be thinking to yourself
这可不是个营养节目
this isn’t a nutrition channel
这是个指导你如何在学校表现更好
this is a channel about how to do better in school
更有效率的节目
or how to be more productive
这样的视频对本节目有什么意义呢
So what’s the video like this doing on the channel
你猜对了
and you’re right
我不会长篇大论地谈营养
I don’t talk a whole lot about nitrition
但是我会改变这个现状
but I would like to change that
因为这个节目目的在于
because this is a channel about
提高你的认知能力和效率
enhancing your cognitive performance and becoming more productive
我认为达成这些目标根本在于
and I think the foundational level of doing both of those things
改善健康状况
is improving your health
改善健康状况
and when it comes to improving your health
有三个主要方面
there’s kind of a trifecta of sorts
分别是睡眠 锻炼和营养
you have your sleep, your exercise and your nutrition
这个节目里我们已经探讨过睡眠问题了
and on this channel, we’ve talked a good bit about sleep
比如清晨如何早早起床
we’ve talked about how to get up early in the morning
如果你想早起的话
if that’s what you want to do
还有如何坚持按时睡觉
we’v talked about how to get to bed on time consistently
以及如何提高睡眠质量
and we’ve also talked about how to improve the quality of your sleep
我们也有一两个视频
We’ve also done a video or two about
是关于如何制定健身计划变得更健康
how to build an exercise routine and to become more fit
但是营养节目我们做的不多
but we haven’t done a whole lot about nutrition
所以我想做出改变
and I’d like to start changing that
现在当说到营养时
Now, when it comes to nutrition
我是一位反完美主义者
I am an anti-perfectionist
我更想制定出一个持续的计划
I’m a lot more concerned with building a consistent routine
一个你会坚持下来的计划
that you’re actually going to stick to
而不是设计出完美的饮食方案
rather than building the perfect diet
我一直还在寻找办法
And I’m also looking for ways to, on a consistent basis
减少所需的时间和精力
cut down the time, energy and effort required
来坚持健康的饮食习惯
to follow a good diet
在最近几个月里我发现
and as I’ve found over the past few months
每天早上做奶昔是个好主意
making this smoothie every morning is a great way to do that
话不多说 现在开始
So without further ado
我会在整个制作过程中指导你
I’ll guide you through the process of making it
然后再回答
and then we’ll come back here
几个关于奶昔的小问题
to answer a few quick questions about it
食谱
The recipe
欢迎来到我的厨房
Welcome to my kitchen
虽然千篇一律 但这个厨房是我的
There are many like it, but this one is mine
这里有全部原料
Here we have all the ingredients
我先快速检查一遍 然后开始制作
I’ll just quickly go through them and then we’re gonna make this
拿一些草莓
So we got, back here, some strawberries
菠菜和甘蓝的混合物
I have a spinach and kale mix
我们快要吃完的蓝莓
got some blueberries which we are almost out of
树莓 黑莓
raspberries, blackberries
还有亚麻籽和奇亚籽
Also flax seed and chia seeds
这两种东西都很有营养
These both have a lot of nutrients in them
我等会儿再细说
I’ll talk a little bit about that later
Silk牌无糖香草杏仁牛奶
Silk, unsweetened vanilla almond milk
最佳营养配比的乳清蛋白
You got your plain old gold standard optimum nutrition whey protein
就是它
Get that
让人疯长肌肉
I don’t know. To get swoln, right?
Natural Jif的花生酱 我也可以做天然的花生酱
Natural Jif peanut butter, I know I could do actual natural peanut butter
但我还是更喜欢这个
but I like this stuff quite a bit
桂格燕麦
We got our Quaker oats
最后是熟透的香蕉
Last but not least, good old bananas
正如我在介绍中提到的
So, like I said in the intro
制作过程不会花很多时间
this does not take very long to make
所以我们开始吧
so let’s go ahead and make it and
我正在用的榨汁机
the blender that I’m using to make this guy
是NutriBullet900系列的
is the NutriBullet 900 series
如果你家里有普通榨汁机
If you have a regular blender at home
那也可以
that’s gonna do just fine
我认为这款榨汁机的好处在于
The main benefit of a NutriBullet, in my opinion
你可以直接用这个榨汁杯喝
is that you can drink right out of the
正好是一人分量
like serving sized shaker cup here, which I do
也会减少之后的清理工作
and that really reduces the cleanup that I need to do afterwards
如果是普通榨汁机
But if you have a regular blender
可以倒进Yeti保温杯或玻璃杯里
and you want to just dump it into a yeti rambler or a glass
或者手边随便什么杯子
or whatever you have laying around
那就不用买这个了
then no need to buy this thing
我以后会换掉这个榨汁机
I’m probably gonna have to replace it in the future
因为我在奶昔里加了很多原料
Anyway cause I put a lot of ingredients in my shake
我要做的第一件事是拿个勺子
Alright, so the first thing I always do, get myself a spoon
舀一些菠菜和甘蓝 大概一杯的量
and do what I think is roughly a cup of the spinach and a kale mix
用勺子放进榨汁机里
I just kind of spoon it in until it’s roughly
差不多就可以了
at a point that looks pretty good
大概是一杯的量
around a cup’s worth
大约这么多 你也可以少放些
so about that much, you can do a lot less
这是我放的量
this is how much I do
然后开始放草莓
And then we’ll move onto the strawberries
你可以从底部剥开香蕉
I know you can open it from the bottom
类似于是我之前写过或读过的黑客技巧
it’s kind of like a life hack I’ve written about before or read about
但我这样开香蕉
but I just do this
[撕裂声]
(crunching)
这也很管用
And that works pretty well, too
这根香蕉不太熟 但做奶昔足够了
This is not very ripe, but it will work
如果原料不是很熟
And the nice thing is if you have ingredients that are perfectly ripe
或是直接吃不怎么好吃的食物
or you have things that don’t necessarily taste amazing on their own
做成奶昔是个不错的主意
they’re pretty good in the smoothie
切一小半香蕉
so I do about half of a small to medium sized banana
然后放草莓
And then, strawberries next
通常四到五个草莓
Usually four to five strawberries
这些草莓个头很大
they’re a big volume items
我不想放太多草莓
so I don’t try to go overboard on those guys
然后放其它莓果
And then we’ll do other berries
黑莓通常放四到五个
So blackberries, generally about four to five of those
树莓也差不多
raspberries, pretty much the same story
最后放蓝莓
and finally our blueberries
放了水果 放了蔬菜
So we have the fruit base, we have the veggies
现在加入其他原料
now let’s do the rest of it
我喜欢放入一人份的亚麻籽
I like to do a single serving of flax seed
大概两勺
which is two tablespoons
我要提醒你一件事
The one thing I would warn you about
亚麻富含纤维
is that flax is high in fiber
许多人没有摄入足够的纤维
and a lot of people don’t get enough fiber
如果你短时间内摄入大量纤维
and if you introduce a whole ton of fiber into your diet really really quickly
你的肠胃可能会出问题
you’re gonna have some gastrointestinal difficulties
刚开始半勺亚麻籽就够了
So maybe start with like half a tablespoon of this stuff
再一点点加量
and work your way up slowly
我加的是平日的量
I’ve gotten to the point where I’m pretty used to it
奇亚籽
Chia seeds
我认为没有什么需要注意的了
I don’t think there’s as much of a warning
只需要把它加进去
I have to put on these guys
通常加两勺奇亚籽
so I usually do two tablespoons of these as well
亚麻籽和奇亚籽都含有Ω-3脂肪酸
Both the flax and the chia contain omega-3 fatty acids
富含维生素和矿物质
they contain a lot of vitamins and minerals
卡路里含量也刚刚好
and they also are decently calorie dense
往奶昔里加一些蛋白粉
and also add some protein to the shake
如果你是运动员或者喜欢运动
So if you’re an athlete or you like to work out
打算增重或是增肌
and you’re trying to put on some weight or gain some muscle
它们都是优质的蛋白质和卡路里来源
they’re pretty good sources of protein and calories
我还会放一些桂格燕麦来提供卡路里
For calories, I also put in Quaker oats
我觉得燕麦的许多益处
I don’t really think that there’s a whole lot of other benefits to the oats
也可以从其他成分中获得
that you couldn’t get from other ingredients
但我准备把奶昔做成真正的代餐
but again I’m trying to make this like a true meal replacement
能在健身时提供足够能量的代餐
and something to give me a lot of energy when I go to the gym
所以我会放四勺燕麦
so I will do just like four tablespoons of oats in there
这仅仅是半份
That is only half a serving
总共约是75卡
so it adds maybe 75 calories
但是你不能把搅拌杯装得太满
but you can’t get this shaker cup too full
有人 并非指名道姓 有人会觉得
and some, not naming names, but some would believe
我已经装得太满了[你已经加到最大刻度了]
that I’ve already made it too full[You do, its already at the max line]
用这个榨汁机
But hey, so with the NutriBullet
正如摄影师解释的那样
there is, as my camerawoman is explaining
杯壁上有最大刻度
there’s a max line on the cup here
我用的是大号杯子 因为我食量大
and I’m using the bigger cup because I’m a monster
每天早上要摄入1000卡热量
and eat a thousand calorie shake every morning
倒入液体至最大刻度线
You want to fill it up to the max line with liquid
你可以倒入各种各样的液体
You can do all kinds of liquids
你可以用全脂牛奶或杏仁奶
You can do regular milk, you can do almond milk
也可以用豆奶或者水
you can do soy milk, you can do water
我喜欢放杏仁奶
I like doing the almond milk
加入杏仁奶很好喝
I found that it tastes really good
热量和糖分也不像全脂奶那么高
it is not as high calorie or sugar dense as regular milk
而且也很好喝
and it still tastes really good
这瓶花生酱可是卡路里爆棚
And then, this is the real calorie packer here
如果你想做低卡的奶昔
So if you wanted to make a lower calorie shake
只需省去花生酱
you would probably just want to leave out the peanut butter
或者少加一些
or do a lot less of it
不过 我是一个很能吃的人
But again, it’s almost like a mass gainer for me
所以我会放两份花生酱
so I will do probably about two servings of peanut butter in there
我喜欢花生酱
and I love peanut butter
吃花生酱有种罪恶的快感
This is the guilty pleasure in here
这杯调味蛋白奶昔也是如此吧
and I guess maybe the flavored protein shake is, too,
但是它很非常好喝
but it’s so good.
最后加入最佳配比的乳清蛋白粉
And finally, we got our standard optimum nutrition whey protein.
这罐是香草冰淇淋口味的
This is the vanilla ice cream flavored
我只放一人份的 放进搅拌杯
and I’m just do a single serving of that, plop it in
可以开始搅拌了
and we are good to go
你需要确认一下盖子
You want to make sure that your lid
和刀片是拧紧的
which is also the blade, is on real tight
如果我接通了搅拌机 现在
and then it would probably be a good idea if I plugged the blender in
真是太吵了 但好在可以后期编辑
Now this is really loud but luckily I have the magic of editing
所以不会吵到你
so it won’t be for you
[轻快的音乐]
(upbeat music)
差不多好了
Probably good
来看看这杯美味的灰粉色奶昔
Oh yes, check out our delicious cup of pinkish grayish slop
做好了
There it is
不用倒进杯子里
I don’t have to put it in a cup
因为这就是个杯子
because this is literally a cup
我觉得最好用吸管来喝
I think it’s best to drink it through a straw
因为塑料吸管有害环境
and because plastic straws are horribly bad for environment
而且是一次性的
and you throw them all the time
所以我在亚马逊买了玻璃吸管
I got just some glass straws from Amazon
亚马逊上也有不锈钢吸管
There are also stainless steel straws
但是我听说这种不锈钢吸管会很凉
but I’ve heard that those can get a lot colder
不适合牙齿敏感的人
and be bad for sensitive teeth
所以我买了玻璃吸管
so I got the glass ones
玻璃吸管比较厚
I think they’re a bit thicker
导热的速度没那么快
they don’t transfer that cold quite as much
这是所谓的兄弟科学 但对我来说挺管用
could be Broscience, but these work for me
好好享用美味 朋友们
Bon appetite, my friends
让我们来看看关于奶昔的
Let’s answer a few questions about the smoothie
之前没来得及回复的问题
that the whole process of making it probably didn’t answer
第一个问题 味道如何
First and foremost, how does it taste
我觉得这个奶昔简直太好喝了
I actually think that this smoothie tastes really freaking good
特别是加了这么多原料
especially given the fact that it has a ton of ingredients in it
我真的觉得
And I kind of almost feel like
我很早以前就找到了绝佳配方
I hit upon a really good recipe really early on
因为我不用做一堆实验
because I didn’t have to do a whole lot of experimentation with this
与从Jamba Juice买来的奶昔
and compared to a lot of the smoothies I’ve gotten from places like Jamba Juice
以及自制奶昔的食品店相比
and like grocery stores that make smoothies
我更喜欢这种奶昔的味道
I actually like the taste of this one better
这里面含有很多水果和花生酱
It’s probably a lot of the fruits mixed with the peanut butter
这种组合一定合你口味
you kind of can’t go wrong with that combination
它太好喝了
but the fact that it tastes really good
每天早上我都想喝上一杯
and it tastes good enough for me to look forward to drinking it every single morning
奶昔营养全面 有益健康
is a real benefit because it’s nutritionally complete
但做奶昔不是我早晨要操心的
but it’s not something that I dread in the morning
现在 要回答问题了
Now, of course we have to answer the question
你能让它更加健康吗?
Could you make it healthier?
当然可以
Yes, of course you could
我敢肯定很多人在评论里提出了改动建议
I’m sure there are gonna be plenty of people down in the comments suggesting changes
或者因为我加了这样那样的原料而骂我白痴
or telling me that I am completely idiotic for including ingredient X or ingredient Y in here
但你完全可以做出更健康的奶昔
But yeah, you could totally make it healthier
如果你准备好了 就在早晨做奶昔吧
and if this is something you’re gonna start doing, making smoothies in the morning
我建议你尝试加入不同原料
I would encourage you to experiment with different ingredients
做出更健康的奶昔并不时改变原料
and to try to make it healthier and try to vary it up from time to time
现在 具体来说
Now, to get specific
我加入奶昔中的花生酱
the peanut butter that I put in my smoothie is
第一点 花生酱
number one, peanut butter
花生并不是最健康的坚果
and peanuts aren’t the healthiest nut out there
而且还是Jif牌花生酱
and also, it’s Jif peanut butter
里面额外加了一些糖
so there’s a little bit of added sugar in there
如果你想用更健康的原料
So if you wanted to make things even healthier
你可以用未经加工的花生酱
you could go to completely raw peanut butter
只含有花生和盐
literally just peanuts and salt
或者换成杏仁酱
or you could switch it out for something like an almond butter
你也可以不用调味蛋白粉
You could also, instead of using a flavored protein
而用原味蛋白粉 比如纯乳清蛋白粉
use a non-flavored protein, just pure whey protein
或者选用素食蛋白
or even go to a vegan protein
或者直接换一种蛋白
or you could use a different protein source all together
当然了 你也可以改变水果蔬菜比例
And of course, you could change up the fruit to vegetable ratio
多放些蔬菜 少放些水果
putting more greens in there and less fruit
要是你想进一步降低糖分的话
if you wanted to lower the sugar content even more
但是我想强调一点
But again, and I really want to emphasize this
最重要的是坚持
sustainability is the name of the game
我并不想追求完美
I’m not aiming for perfection here
我追求的是更健康的奶昔 否则我就不会喝它
I’m aiming for something that’s a lot better than I would otherwise eat
我真的想每天都喝上一杯奶昔
but that I really want to eat on a daily basis
这样我就能坚持良好饮食习惯了
so I’m consistent in my good diet
因为你们很好奇
Now, because some of you may be curious
我想更进一步介绍这种奶昔的营养价值
I do want to dig a little bit into the actual nutritional profile of this smoothie
我不想自称专家
Now, I don’t claim to be an expert here
可能有些成分 维生素和矿物质
and there are probably ingredients and vitamins and minerals
并没有列入每种原料的营养成分表
that aren’t listed on the nutritional facts of each ingredient
不过我做了个小研究
but I did do a little bit of research
调查营养标签
by looking at the nutritional labels
看其中含有什么成分
for the things that have them
登陆fooducate.com网站
and then using a site called fooducate.com
查阅那些包装上未贴标签的
to look up nutrition content of the fruit and vegetables
蔬菜水果中的营养成分
that didn’t have labels on the packaging
我记录了一些数据
and I came up with some data
我会在下方的说明里
and I’m gonna have a link to a Google sheet
放上一份谷歌表单的链接
that I created in the description below
以后我会慢慢加以完善
which I will start flushing out in the future
逐渐写入不同的奶昔食谱
to add different smoothie recipes to over time
你可以加个标记
so you may want to bookmark it
我还要提及一点
I do want to mention that drinking one of these
无论你往奶昔中加了什么 它都不是万灵药
no matter what you put in it, is not a panacea
你仍需要考虑饮食的其他方面
You also need to worry about the other parts of your diet
如果你认为自己每天都能做一杯营养全面的奶昔
So if you’re just thinking that you can create a nutritionally complete smoothie every single day
然后午晚餐只吃Nabisco咸饼干和披萨卷的话
and then eat nothing but Nabisco crackers and pizza rolls for the rest of your meals
那就需要重新想想了
then you may want to rethink that plan
就这一点来说
And on that note
我想尝试不同的制作方法
I would love to explore different nutritional ideas in the future
尤其是节约时间和能量的方法
particularly ideas that cut down, again on the time and energy required
我想尝试分批制作
So I want to dig into to things like batch cooking
电炖锅焖煮之类的
like slow cooker cooking, things like that
做好后只需放进冰箱冷藏
things that give you meals that you can just put in the fridge
可以一连吃上好几天
and have for days on end
而不用每晚做新的
instead of having to cook every single night
我想听听你们的美食小创意
And I would love to hear your ideas on that front
在视频下方评论区里留言吧
so definitely leave some ideas down in the comments below for videos
告诉我以后应该做什么美食节目
that I should do on the nutritional front in the future
如果你还没有做过奶昔
Until then, if you haven’t tried making a smoothie like this before
一定要试试
definitely give it a try again
很快就能做好 也不用怎么清理
it’s super quick to do, the cleanup is minimal
要是有杯奶昔的话
and once I’ve made it in the morning
坐下来看本书或看个视频
it’s really easy to just sit down and read a book or watch a video
或者学点新知识就再简单不过了
or do something that helps me learn something new
提到了学新知识这个话题
And while we’re on the subject of learning new things
如果你喜欢我的节目
if you enjoy my channel
并且想看更多YouTube教育视频
and you’re looking for more educational content here on YouTube
可以试试Cheddar频道
you may also want to check out the Cheddar channel
我刚刚看了其中一个视频
I just finished watching one of their videos
讲的是糟糕的商业决策如何让
on how one bad business decision
世嘉硬件部门在上世纪90年代破产
completely tanked Sega’s hardware division back in the 1990s
我觉得那个视频非常精彩
and I found that to be a really fascinating video
除此之外还有许多关于商业和科技的视频和专题
And beyond that, they have lots of videos and topics like business and technology
都非常有趣
without all the boring parts
点击下方的链接和订阅去看看那个视频吧
So definitely go check out that video by clicking the link and subscription below
如果你喜欢那个视频 不妨也看看别的
If you like that, consider checking out some of their other videos
以及订阅那个栏目
and subscribing to their channel
非常感谢Cheddar对本视频的赞助
I want to give a big thanks to Cheddar for sponsoring this video
以及对本栏目的支持
and being in support of my channel
非常感谢你们的观看
And as always guys, thank you so much for watching
如果你喜欢这个视频 请点个赞吧
If you liked this video, definitely give it a thumbs up
我想好好看看评论区里
and I would love to hear your recipe modifications
对奶昔的改进建议
to my smoothie in the comments below
如果你改进了配方的话
if you do happen to change things up
你也可以订阅这个频道
Otherwise, you can subscribe to this channel
每周你都可以观看新的视频
to get new videos every single week right there
或者点击这里
or click right there
你将免费获得一本我所写的关于提高成绩的书
you’ll get a free copy of my book on how to earn better grades
感谢观看 我们下周视频里再见
Thanks again for watching and I will see you in next week’s video

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视频概述

早餐吃什么营养健康?嫌做早餐麻烦懒得动手怎么办?别发愁了,试试自制代餐奶昔吧,几分钟搞定早餐,只需一台榨汁机,而且营养丰富全面。让我们来看看这款奶昔的制作过程吧!

听录译者

收集自网络

翻译译者

Olive

审核员

审核员1024

视频来源

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

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