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宿舍简单条件如何犒劳你的胃(视频+文本+字幕)

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Skip the midnight pizza run and try some of these healthy—and fast—dorm-friendly dishes.

不要在午夜匆忙预订批萨,尝试下面这些健康便捷,又适合在宿舍制作的食品。

You Will Need

你需要

Instant oatmeal; Non-fat yogurt; Peanut butter or other nut butters; Whole grain pita and tortilla; Eggs; A whole potato

燕麦片,脱脂酸奶,花生酱或其他坚果酱,全谷皮塔饼和玉米粉圆饼,鸡蛋,一整个土豆,

Garnishes like nuts, fruit, maple syrup, granola, cheese, and sour cream

坚果,水果,糖枫汁,格兰诺拉麦片,奶酪和酸奶油,

Whole-grain offerings like crackers, pasta, bread, bagels, and English muf

薄脆饼干,意大利面食,面包,炸圈型的硬面包和英国松饼等全谷食品

And deli meat or tuna

熟肉或金枪鱼

Steps

步骤

STEP 1 Eat oatmeal

1.食用燕麦

Eat oatmeal. It's fast, healthy, filling, and affordable. Dress it up with a spoonful of jam, a sprinkling of nuts or dried fruit, a dollop of peanut butter, or a drizzle of maple syrup.

食用燕麦。这种食品非常快速,健康,饱腹,而且经济实惠。加入一调羹熟肉,撒点坚果或干果,一块花生酱,或者一滴糖枫汁来调味。

Instant oatmeal takes just a couple of minutes to make but can be packed with sugar, so look for plain varieties.

燕麦片只需几分钟就能做好,但是可能含有过多的糖分,所以选择比较普通的品种。

STEP 2 Eat non-fat yogurt

2.食用脱脂酸奶

Reach for a non-fat yogurt. It’s full of protein and calcium, and it’s great with some banana, granola, raisins, or nuts. It’s also a smart dessert.

享用一些脱脂酸奶。其中含有丰富的蛋白质和钙,与香蕉,格兰诺拉麦片,葡萄干或坚果搭配也非常完美。而且也是非常棒的甜食。

STEP 3 Eat nut butters

3.食用花生酱

Know your nut butters. Peanut butter sets the standard, but there's also almond, cashew, and even soybean butter. Try a spoonful on apples,celery, whole-grain crackers, and even plain pasta.

了解你的坚果酱。花生酱是标准,但是也有杏仁酱,腰果酱,甚至大豆酱。食用苹果,芹菜,全谷薄脆饼甚至普通意大利面时都可以加一勺。

STEP 4 Use whole grain pitas & tortillas

4.使用全谷皮塔饼和玉米粉圆饼

Use whole grain pita bread and tortillas for eating on the go. They're perfect for holding scrambled eggs, tuna salad, or cheese and lean deli meat.

忙碌时可以食用全谷皮塔面包和玉米粉圆饼。用来卷炒鸡蛋,金枪鱼沙拉或奶酪和熟食瘦肉都非常完美。

STEP 5 Scramble eggs

5.炒鸡蛋

Scramble some eggs. Crack them into a mug, beat in milk or water, and microwave for about a minute. Top with cheese, onions, and lean ham or chicken, and pair with a whole-grain bread, bagel, or English muffin.

炒几个鸡蛋。把鸡蛋敲入一个马克杯,在牛奶或水里打散,用微波炉加热一分钟。上面加上奶酪,洋葱,瘦肉火腿或鸡肉,搭配全谷面包,炸圈型的硬面包或英国松饼。

STEP 6 Bake a potato

6.烤土豆

Bake a potato. Stab a potato with a fork and microwave it for 8 to 10 minutes, flipping it halfway through. Carefully slice and top the hot potato with cheese, chicken, and sour cream.

烤一个土豆。用叉子叉一个土豆,微波炉加热8至10分钟,中途翻过来。小心地切片,顶部加上奶酪,鸡肉和酸奶油。

Studies show that the average first-year college student gains about half a pound a week!

研究显示,大一新生平均每周体重增加0.5磅!

重点单词   查看全部解释    
crack [kræk]

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v. 崩溃,失去控制,压碎,使裂开,破解,开玩笑

联想记忆
calcium ['kælsiəm]

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n. 钙

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smart [smɑ:t]

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adj. 聪明的,时髦的,漂亮的,敏捷的,轻快的,整洁的

 
minutes ['minits]

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n. 会议记录,(复数)分钟

 
beat [bi:t]

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v. 打败,战胜,打,敲打,跳动
n. 敲打,

 
affordable [ə'fɔ:dəbl]

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adj. 支付得起的,不太昂贵的

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skip [skip]

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v. 跳过,略过,遗漏
n. 跳跃,跳读

 
protein ['prəuti:n]

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n. 蛋白质

 
slice [slais]

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n. 薄片,切片
vt. 切成薄片,削

 
plain [plein]

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n. 平原,草原
adj. 清楚的,坦白的,简

 


关键字: 宿舍 美食 健康 营养

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