We love snacks, but snacking can be a little mysterious: what’s the "right way" to snack? In terms of portions, timing, nutrients, choices . . . there’s a lot to take in. We combined some of our best, favorite tips for healthy snacking that are helpful no matter what your goals are (read: not just weight loss . . . but they definitely help with that, too). Get a little nutrition 101 and pick up some yummy snacks and recipe ideas along the way.
我们都爱吃零食，但这可是个有点玄妙的技术活：什么是吃零食的正确“套路”呢？其实要考虑的东西很多，吃多少份，什么时候吃，营养成分怎么搭配，具体怎么选择等等。我们总结了一些最好的、最受喜欢的健康吃法，不管你的目标是什么（减肥或者其他，定会有所帮助），你都会从中受益的。读完这篇新闻你会了解一些101-基本营养素知识，知道如何挑选可口的零食，也会为自己设计食谱。
1.Watch Your Portions
1.注意零食的份额
It can be so easy to start snacking . . . and then never stop snacking. To make them more waistline-friendly, keep your snacks light, portioned, and between meal times (i.e., don’t start snacking at your regular lunchtime). Need some calorie guidance? Try to keep them around 150 calories (unless you need more — definitely consult with a nutritionist or dietitian to figure out your caloric needs).
吃零食只需要一个理由，而要停下来不吃，千千万万个理由也难以说服自己。为了腰间不长赘肉，我们吃的时候量要少，要按份吃，而且最好在两餐之间吃（比如不要在平时的午饭时间吃零食）。需要热量摄入方面的建议吗？每次不要超过150卡路里（除非你自身需要多摄入一些——这一定要问问营养学家或饮食学家，明白你自身的热量需求）。
2.Be Mindful
2.吃零食要理智
Step one: why are you snacking? Are you bored, or really hungry? Listen to your body — don’t deprive yourself. If you’re hungry, just choose a healthy snack. But also don’t snack out of boredom or because you think you have to eat at a certain time. Also make time to focus on your food and the process of eating, as it can be easy to overeat (and oversnack) while you’re doing other things, like working, watching TV, or even driving
首先要问问自己：你为什么吃零食？你是无聊了，想打发时间，还是真的饿了？你要明白自己的状况，不要闷头闷脑地逼自己吃。如果你饿了，就选择那些健康的零食。但如果你只是觉得无聊或者是因为你有在某个时候吃零食的习惯，最好别吃。吃的时候我们要多多注意自己的食物，感受吃的过程，因为我们一般是在工作，看电视甚至是开车的时候吃的，不注意的话吃的食物量（零食量）很容易就会超标。
3.Avoid Sugar
3.不要吃糖类零食
When you’re hungry, your brain typically tricks you into thinking you need sugar — don’t listen! It might be easy to grab a candy bar, but it’s only going to sate you temporarily (and you’ll likely have a crash feeling not too shortly after you eat it). Opt for something that’s more nutritionally complex like yogurt or a hard-boiled egg, or a piece of fruit (with some peanut butter!) if you’re really craving sweets. The fiber in fruit keeps you fuller longer, too.
当你饿了的时候，你的大脑会让你产生这种想法，我要吃糖我要吃糖——别听它的！这时吃个糖果可能不是什么难事，但这样做仅仅是满足了你的一时冲动（而且当你吃完第一个后，很快你就又想吃第二个了）。如果你真的想尝点甜味，最好选择那些有多种营养物质的食物，比如喝点酸奶，吃个煮鸡蛋或者尝一块水果（抹点花生酱会更好吃！）。水果中的纤维素也能保持你的肚子不饿，可以坚持更长的时间。
4.Fiber + Protein + Fat
4.纤维素+蛋白质+脂肪
The key to staying full is a combo of protein, fat, and fiber, according to celeb trainer Harley Pasternak, who told POPSUGAR this is "the Holy Trinity of satiety." Snack on almonds or walnuts, or spread some almond butter on a piece of fruit to balance the right macro and micronutritients that help you stay full and healthy.
Popsugar采访了一个著名的饮食营养师，他说保持不饿的关键是要综合摄入蛋白质，脂肪和纤维素，这三者就是“饱感的三位一体”。吃点杏仁或者核桃，也可在水果片上涂点杏仁酱，这样可以平衡常量营养素和微量营养素，帮你保持饱感，也对健康有好处。
5.Balance Your Macros
5.平衡常量营养素
In line with the protein and fat combo, make sure your snacks align with your macronutrient goals. If your goal is weight loss, you’ll want a 20-45-35 split of fat, carbohydrates, and protein (20 percent of your calories from fat, 45 percent from carbs, 35 percent from protein). If it sounds confusing, don’t sweat it — use our cheat sheet of macro-balanced snacks for weight loss.
你要确保吃的零食内既要有蛋白质也要有脂肪，这样才能满足常量营养素的摄入目标。如果你想要减肥，那么脂肪、探水化合我和蛋白质的比例应为20-45-35（脂肪所含的卡路里应占摄入总量的20%，碳水化合物所含的卡路里比例应为45%，蛋白质所含的卡路里比例应为35%）。如果听不懂的话，不要怕——想这么做来减肥的话可以参考我们的零食常量元素平衡表。
6.Hydrate
6.水合物
Sometimes the sensation of hunger comes from dehydration. Ensure you’re drinking lots of water before you start snacking. A glass of H2O could do the trick — and it’s calorie-free.
有时候感到饥饿是因为你脱水了。开始吃零食前一定要确保你喝了大量的水。一杯水就能有效果了——而且水是零卡路里的。
7.Pick Protein on the Go
7.蛋白质含量
Grabbing a healthy packaged snack? Opting for high protein is usually your best bet. Rule of thumb: try to make sure your snack has more grams of protein than grams of sugar.
如何选一包健康的零食？蛋白质含量高的通常是最好的选择。经验之法：只要保证你选择的零食内蛋白质的克数大于糖分的克数就行了。
8.Ball It Up
8.球状零食
Don’t want packaged food? Good call — you can make snacks yourself for the office, school, traveling, or the gym. One of our favorites: protein balls. With a few simple ingredients and a little mixing, you’ve got yourself a tasty, nutritionally balanced snack that you can take anywhere.
不想吃袋装零食吗？好想法——你可以自己做一些零食，带去办公室、学校或者体育馆吃，旅游时也可以带着。我们最喜欢的自做零食是蛋白球。只需要一些简单的原料，然后简单搅拌一下，这种美味的零食就做好了，营养均衡而且随时随地都可以吃。
9.Grab an Egg
9.鸡蛋
They’re not just for breakfast! With healthy protein and fats to keep you full between meals, you can scramble one if you’re at home, or grab a hard-boiled egg on the go. Whenever you can, choose pasture-raised eggs to up your nutrition exponentially.
鸡蛋可不是只在早餐中吃的！它有着健康的蛋白质和脂肪含量，能让你在两餐之间保持饱感。在家的话你可以炒一个吃，如果你外出有事，可以煮一个鸡蛋带走，路上再吃。无论何时，可以的话你应该吃那些生态牧场鸡蛋，以提高你的营养指数。
10.Give Your Yogurt a Boost
10.多喝酸奶
Yogurt makes an excellent snack, and there are ways to make your favorite yogurt even healthier than it already is with nutritional enhancements! Add flax seeds or chia seeds for fiber, and mash up some fruit to give it natural sweetness. Don’t forget anti-inflammatory and flavorful spices like cinnamon and turmeric!
酸奶是一种很棒的零食，本身就富含了很多营养物质，而且也有很多方法让酸奶喝起来更健康！你想摄入一些纤维素的话可撒一些亚麻籽或奇异籽，想让酸奶喝起来有自然的甜味，可挑些水果捣碎，拌入酸奶之中。不要忘了那些如肉桂和姜黄之类的有抗炎功效的可口香料，你也可以加一些尝一尝。
来源:PoPsugar
爱语吧作者:Honlyafi
