Choose these for healthy snacks

Always greedy for snacks, which ones are good choices?

1 unsweetened yogurt or milk

牛奶、酸奶含有鈣、磷、鎂等多種微量元素，對心臟、血壓、血管都有好處，還能提高免疫力；另外還能為身體提供優(yōu)質的、容易吸收的蛋白質，提高新陳代謝率。

Milk and yogurt contain calcium, phosphorus, magnesium and other trace elements, which are good for the heart, blood pressure and blood vessels, and can also improve immunity; in addition, they can provide the body with high-quality, easily absorbed protein and increase the metabolic rate.

值得一提的是，酸奶還富含益生菌，在經(jīng)過胃液和各種消化后，仍有部分活菌會抵達腸道，雖然存活時間短，但在此期間有助于恢復腸道正常菌群。

It is worth mentioning that yogurt is also rich in probiotics. After gastric juice and various digestions, some living bacteria will still reach the intestine. Although the survival time is short, it helps to restore the normal intestinal flora during this period. .

2 nuts

像核桃、巴旦木、開心果、腰果等堅果都可以作為日常小零食。

Nuts such as walnuts, almonds, pistachios, cashews, etc. can be used as daily snacks.

堅果中富含單不飽和脂肪酸、維生素等營養(yǎng)物質，這些都對改善腦部營養(yǎng)很有益處，特別適合孕婦和兒童食用。

Nuts are rich in nutrients such as monounsaturated fatty acids and vitamins, which are beneficial to improving brain nutrition, and are especially suitable for pregnant women and children.

而且研究發(fā)現(xiàn)，與很少或從不吃堅果的人相比，每周吃2次或2次以上堅果者，發(fā)生心源性猝死和因冠心病死亡的危險性均較低。

And the study found that compared with people who rarely or never eat nuts, those who eat nuts 2 or more times a week have a lower risk of sudden cardiac death and death from coronary heart disease.

但要注意其中的油脂含量豐富，每天食用量不要超過一把（10g-20g），以免增加肥胖風險。

But pay attention to the rich oil content. Do not consume more than one handful (10g-20g) a day, so as not to increase the risk of obesity.

另外，購買堅果最好選擇原味的，以免額外增加了糖或鹽的攝入。

In addition, it is best to buy nuts in the original flavor, so as not to increase the intake of sugar or salt.

3 low-sugar fruits

像藍莓、梨、西柚、獼猴桃等含糖量較低的水果也可以在嘴饞的時候吃。不僅熱量低，還能補充人體所需的維生素。

Fruits with lower sugar content such as blueberries, pears, grapefruit, and kiwi can also be eaten when you are greedy. Not only is it low in calories, it can also supplement the vitamins needed by the body.

建議每日攝入200-350g水果，不宜過多。

It is recommended to consume 200-350g of fruit daily, not too much.

 

4 boiled edamame

毛豆含有人體必需的亞油酸和亞麻酸，可以降低人體中的甘油三酯和膽固醇；還富含膳食纖維，能改善便秘。

Edamame contains essential linoleic acid and linolenic acid, which can reduce triglycerides and cholesterol in the human body; it is also rich in dietary fiber, which can improve constipation.

除了毛豆，像茴香豆、蠶豆等都可以水煮后作為零食。

In addition to edamame, fennel beans, broad beans, etc. can be boiled as snacks.

總的來說，零食最好選擇天然來源的、低糖、少鹽、少油、低脂，能補充營養(yǎng)的。且盡量在兩餐之間或飯前吃；若吃零食量比較大，應適當減少正餐的用量。

In general, it is best to choose snacks from natural sources, low sugar, less salt, less oil, and low fat, which can supplement nutrition. And try to eat between meals or before meals; if you eat a large amount of snacks, you should appropriately reduce the amount of meals.

 

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