新的飲食計(jì)劃:在家做飯

新的飲食計(jì)劃:在家做飯

There's a good chance you are thinking of ways to live healthier in the new year. Whether you want to drop 10 pounds, improve your cholesterol or have more energy, we have five food-related New Year's resolutions that will help you achieve your goals.

在新的一年里，你很有可能在思考如何更健康地生活。不管你是想減掉10磅，還是想提高膽固醇，還是想擁有更多的能量，我們有五個(gè)與食物有關(guān)的新年決心，它們將幫助你實(shí)現(xiàn)你的目標(biāo)。

No. 1 Mindful eating

用心飲食

No. 2 Cook at home

在家做飯

No. 3 Meatless one day a week

每周有一天不吃肉

No. 4 More fruits and veggies

多吃水果和蔬菜

No. 5 Water

水

Research consistently shows that plant-based diets are linked with a lower risk of obesity, hypertension, heart disease, type 2 diabetes and cancer," said Sharon Palmer, a registered dietitian and author of "Plant-Powered for Life."

連續(xù)研究表明，植物性飲食與較低的肥胖、高血壓、心臟病、2型糖尿病和癌癥風(fēng)險(xiǎn)有關(guān)。《植物為生命提供動(dòng)力》一書的作者、注冊(cè)營(yíng)養(yǎng)師莎倫·帕爾默說。

"Even going meatless one day a week can make a difference, as you increase all of those whole plant foods -- beans, lentils, whole grains, nuts, seeds, vegetables, fruits -- and decrease more animal foods, in particular red and processed meat. High intakes of these foods have been linked with increased disease risk," Palmer said.

“即使每周有一天不吃肉也會(huì)有所不同，因?yàn)槟阍黾恿怂羞@些全植物性食物——豆類、扁豆、全谷物、堅(jiān)果、種子、蔬菜、水果——減少了更多的動(dòng)物性食物，尤其是紅色肉類和加工肉類。這些食物的高攝入量與疾病風(fēng)險(xiǎn)的增加有關(guān)，”帕爾默說。

Eating more plant-based foods increases your intake of fiber, vitamins, minerals, healthy fats and phytochemicals -- plant compounds with antioxidant and anti-inflammatory properties, according to Palmer.

帕爾默說，多吃植物性食物可以增加纖維、維生素、礦物質(zhì)、健康脂肪和植物化學(xué)物質(zhì)的攝入量。植物化學(xué)物質(zhì)是一種具有抗氧化和抗炎特性的植物化合物。

Stocking your pantry and fridge with a variety of beans, whole grains, seasonal veggies, fruits, spices, herbs, healthy oils, nuts and seeds is the secret to eating more plant-based meals, she said.

她說，在食品儲(chǔ)藏室和冰箱里放上各種豆類、全谷物、時(shí)令蔬菜、水果、香料、香草、健康油脂、堅(jiān)果和種子是多吃植物性食物的秘訣。

Palmer also recommends "plantifying" your favorite dishes. "Just make your favorite entrees or meals plant-based, with a few swaps. If you have a mean lasagna recipe, skip the meat and add layers of greens, broccoli and peppers and perhaps some pine nuts and cashew cheese instead of the meat and cheese. If you love taco Tuesday, make your tacos veggie by skipping the meat and serving black beans or a vegetarian mushroom tofu filling. If you love Indian food, skip the chicken masala and have chickpea masala instead. These will be foods you already love and are familiar with," she said.

帕爾默還建議“規(guī)劃”你最喜歡的菜肴。“只要把你最喜歡的主菜或餐點(diǎn)做成植物性的就可以了，只需要做一些互換。如果你有一份很好的千層面食譜，那就不要吃肉了，多放幾層蔬菜、西蘭花和辣椒，或許還可以放一些松子和腰果奶酪，而不是肉和奶酪。如果你喜歡周二的墨西哥玉米卷，那就不吃肉，吃黑豆或素蘑菇豆腐餡的墨西哥玉米卷吧。如果你喜歡印度食物，那就別吃雞肉了，吃鷹嘴豆吧。這些都是你已經(jīng)喜愛并熟悉的食物。”

Experimenting with new meals and creating a collection of new recipes can be fun, too. "There are so many gorgeous plant-based recipes on sites, in books and in magazines these days. I like to try a brand-new recipe one day a week to keep things interesting. If you love it, make it again," Palmer said.

嘗試新的食物和創(chuàng)造一系列新的食譜也是很有趣的。“現(xiàn)在的網(wǎng)站、書籍和雜志上都有很多很棒的植物食譜。我喜歡每周有一天嘗試一個(gè)全新的食譜，讓事情變得有趣。如果你喜歡，那就再來一次。”帕爾默說.

For a simple meatless recipe, Palmer recommends her spicy hummus veggie tacos.

如果想要一個(gè)簡(jiǎn)單的無肉食譜，帕爾默推薦她的辣鷹嘴豆泥蔬菜玉米餅。