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什么是完美早餐 – 译学馆
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什么是完美早餐

What is a Complete Breakfast?

一直以来 早餐就备受讨论
There’s been a lot of debate about breakfast.
有人觉得早餐是一天三餐之中最重要的
It’s the most important meal of the day,
但有人觉得早餐没想象的那么重要
it’s not as important as we thought,
有人说早上吃鸡蛋不好 而有些人则认为好
eggs are bad for you, eggs are good for you.
早餐是最需要探讨和研究的 最美味的一餐
It’s the most analyzed, discussedand delicious meal.
然而 对早午餐的选择却没有争议
There is however, no debate about brunch.
早午餐无需置疑
Brunch is awesome.
有一段时间 各种卡通动物告诉我们
For a while we were told by various spokes animals
完美的早餐该有谷类食品
that cereals are part of a complete breakfast.
但是 完美的早餐是怎样的呢?
But what is a complete breakfast?
正如你所猜测的那样 它需要用化学来解释
As you might have guessed, Itall comes down to chemistry.
这张图经常出现在卡通动物
This is usually what would appearwhen the spokes-animal
提及完美早餐时
would mention a complete breakfast.
忘掉这张图吧
But get this image out of your head. Scientifically,
科学地讲 这并不是好的早餐
this is not a good breakfast.
从营养学上讲 早上有两类食物
There are two types of food that are best for
对你最为有益
you in the morning, from a nutrition perspective.
那就是碳水化合物和蛋白质
Carbs and Proteins.
碳水化合物就是我们以谷物 水果和蔬菜等形式
Carbohydrates are the starches and sugars you eat
摄入的淀粉和糖类
in the form of grains, fruits and vegetables.
当你摄入这些物质后
Once ingested, carbs break down
碳水化合物就分解成葡萄糖和其他单糖
into glucose and other simple sugars, which
这些都是人体的主要能量来源
are the body’s key sources of energy.
大脑是葡萄糖消耗最多的部位
Your brain is the biggest glucose hog of all.
每天消耗约120g葡萄糖
It consumes about 120 g of glucose daily,
占据了日常葡萄糖消耗的60%
which is 60 % of your daily glucose usage.
没错 用脑过度真的会消耗更多葡萄糖
And yes, thinking hard, does use more glucose.
有两种类型的碳水化合物:多糖和单糖
Now there are two types of carbohydrates,complex and simple.
身体分解多糖所用的时间要比
It takes your body longer to break down complex carbs
分解单糖的时间长很多
than it does the simple ones,
但多糖会均匀释放更多 更长时间的葡萄糖供给你的大脑
giving your brain a longer, more, even release of glucose.
单糖分解更像一种爆发的能量
Simple carbs act more like a quick burst of energy.
在早上 为了避免你的葡萄糖供给突然中断
To prevent your glucose from dropping off halfway
而导致的饿怒症
through the morning and making you hangry, you
你最好吃些水果 蔬菜 酸奶和全麦
should eat fruits, veggies, yogurt, and whole grains.
还有 饿怒症是一种科学现象
And yes, hangry is scientifically a thing.
当你身体内葡萄糖较少时
When your body is low
你的大脑会受到影响 这会使你暴躁易怒
on glucose your brain suffers and makes you grumpy and irritable.
第二点 在早上你应该吃
The second thing you should eat in the morning
一顿含蛋白质的完美早餐
for a complete breakfast are proteins.
蛋白质时刻调控你的食欲
They regulate appetite throughout the day.
你的消化系统将蛋白质分解成多肽
Your digestive system breaksdown proteins into peptides.
某些多肽向大脑发送信息 抑制食欲
One of those peptides sends signals to your brain to curb your appetite.
蛋白质的摄入也能促进多巴胺释放
Eating proteins also releasesmore dopamine, the chemical
多巴胺与大脑的奖赏中枢紧密联系
associated with the brain’s reward center.
一旦多巴胺释放出来
Once the dopamine is released,
奖赏中枢会告诉你吃饱了
your reward center is pinged telling you you’re full,
这能减轻饥饿感和欲望感
which reduces overeating andcravings later in the day.
所以 碳水化合物和蛋白质能当做完美早餐的组合成分
So carbs and proteins are what make a complete breakfast,
这也是为什么
which is why cereal
谷物公司说的是“部分完美早餐”
companies say “ part of a complete breakfast ”
是因为谷物里面有碳水化合物
since they have the carbs covered.
但是你在吃那些含糖的谷类食品
But you have to be careful when reaching
或喝橙汁时
for those sugary cereals
必须要注意了
or pouring a glass of orange juice.
如果你吃含大量糖的东西
If you eat something with a large amount
你的胰腺会分泌胰岛素
of sugar in it, your pancreas releases insulin.
这种胰岛素的分泌意味着
This release of insulin signals your cells to grab
你血液中的葡萄糖被其他细胞掠夺了
ahold of the glucose in your bloodstream
还把葡萄糖储存作为后续使用的能源
and store it as fuel to be used later.
所以你摄入糖分里一些碳水化合物储存在脂肪或肌细胞中
So some of carbohydrates in the sugar you just consumed get stored in fat or
而不是作为能源 这就导致了脂肪的聚积
muscle cells instead of being used as fuel, which leads to fat accumulation.
现在 对于还怀疑鸡蛋能否作为早餐的人
Now for those of you who are wondering about eggs for breakfast,
我有个好消息告诉你
well I have good news for you.
鸡蛋对你真的有好处
Eggs are actually really good for you.
他们含有大量的蛋白质
They’re a great source of high quality protein,
还含有各种维生素B
contain every single B vitamin
和大量维生素D
and a good source of vitamin D.
顺便说下 对那些牛奶爱好者
By the way, for those of you milk lovers out there,
早上喝一杯奶是没用的
The pitch for milk in the morning is weak and
说实话 你能通过其他食物补钙
to be honest you can find your calcium in many
比如坚果和绿叶菜
other food sources like nuts and greens.
那么现在你知道了
So there you have it.
要保证在早上摄入碳水化合物和蛋白质
Be sure to eat your carbs andproteins in the morning.
别忘了纤维素
And don’t forget the fiber, which you can
可以从豆子 燕麦 水果和蔬菜中摄取
get from beans, oats, fruits and veggies.
要当心那些过多饱和脂肪酸
Watch out for too much saturated fat
也要避免反式脂肪酸
and avoid trans fats altogether.
其他脂类 像保护心脏的欧米茄3和单不饱和脂肪
Other fats, like heart-healthy omega3s and monounsaturated fats (like
(存在于橄榄油里)都对人有益
the ones in olive oil) are good for you.
和所有事情一样 节制是关键
Like with all things, moderation is key.
很多人的早餐已经很完美
A lot of your guys are alreadyeating a complete breakfast.
好的早餐的典例就是燕麦粥和水果
Some examples of a good breakfast are oatmeal and fruit,
加上全麦吐司和鸡蛋
whole wheat toast and eggs,
或是全麦煎饼和一些精益蛋白质
or whole wheat pancakes and some kind of lean protein.
你也可以像我一样 不去遵循大众的早餐搭配
Or you can be like me and break Those social constructs of breakfast.
我吃菠菜沙拉配上一枚水煮蛋作为早点
I had a spinach salad with ahardboiled egg for breakfast.
其实酸奶也是理想的早餐选择
Yogurt is actually the perfect breakfast food
因为它包含了碳水化合物和蛋白质
since it has both carbs and protein, with
特别是希腊酸奶中蛋白质含量相当高
greek yogurt being especially high in protein.
顺带一说 我来自宾夕法尼亚州 那是牛奶之乡
By the way, I’m from Pennsylvania,the land of milk.
你不能对我的口音过多要求
You don’t need to pick my accent.
就是这样
It’s there.
我们都知道的
We all know it.
别逼我哭的不成样子
Don’t make me cry into my water ice.
视频都看到这里了
Since you’ve made it to this point in the video
为什么不点个赞
why don’t you give it a like and
并把它加入订阅呢?
why you’re at it subscribe.
一定要在评论区留言告知我们
Be sure to let us know in the comments what you eat
你早上吃什么作为完美的早餐
in the morning that makes a complete breakfast.
朋友们 感谢观看
And hey, thanks for watching!

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视频概述

介绍了完美早餐要包含什么化学物质并解释他们的作用,列出了几种大众搭配

听录译者

收集自网络

翻译译者

zou

审核员

审核员 DL

视频来源

https://www.youtube.com/watch?v=837yGlLsHVY

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