烧烤也能健康！5种方式健康烧烤

 　　Mayo-laden salads, hot dogs and greasy¹ potato chips are all staples² at summer cookouts, which can make healthfully navigating³ a barbecue a little tough. But it's not impossible! Check out these dietician-approved tips for filling up by the grill⁴ in a nutritious⁵ way.

　　梅奥拉登沙拉、热狗和油炸薯条都是夏季野餐时的主要食物，有什么方法能吃出健康烧烤呢？也不是没有可能哦。看看下面这些营养学家们支持的小建议，让你健康地吃烧烤。

　　烧烤也能健康！5种方式健康烧烤

　　1. Vegetables first.

　　先吃蔬菜

　　Eat the salad or veggies first, "especially if they're unadulterated," says Elisa Zied, a registered dietician in New York City. When you hit the crudity⁶ platter, fill up on raw veggies rather than those smothered⁷ in oil or dressing⁸. Once you're done, you'll have less room in your belly⁹ for fattier fare.

　　纽约的注册营养师艾丽萨·泽德建议先吃色拉或者蔬菜，“最好是没有掺杂任何其他东西。”当你一端起盘子，先给自己盛些生菜，而不是其他那些多油多脂的食物。一旦你先把生菜吃光了，你的肚子留给肥腻食物的空间就相对较少。

　　When you do move on to the main course, "pile your burgers high with veggie toppings like tomatoes, sautéed mushrooms, spinach¹⁰, mixed greens, and red onions," says Alexis Joseph, a registered dietician in Columbus, Ohio and the founder¹¹ ofHummusapien.com. "The more room taken up by veggies, the less meat  you'll eat.

　　根据俄亥俄哥伦布市的注册营养师兼Hummusapien网创始人亚历克西斯·约瑟夫的建议，开始吃主食时，“在你的汉堡包上面放上些蔬菜，比如土豆、煎蘑菇、菠菜、混合时蔬和红洋葱，当你胃里有更多蔬菜时，你相对会吃较少的肉”。

　　2. Swap¹² cow for fish.

　　少吃肉多吃鱼

　　Fish is a great protein for grilling¹³, and it boasts brain-boosting omega-3 fatty acids and a lot less saturated¹⁴ fat than traditional barbecue meats. "Grill wild salmon¹⁵ fillets marinated in a bit of soy sauce, sesame oil, pure maple¹⁶ syrup¹⁷, fresh ginger¹⁸, and garlic for an Asian flare¹⁹. For a more budget-friendly option, snag a can of wild salmon and make salmon burgers," Joseph says.

　　鱼肉很适合烧烤，且含丰富蛋白质，并且还能烤出有利于大脑开发的脂肪酸欧米伽3，与传统烤肉相比，所含饱和脂肪较少。约瑟夫说：“烤制野生三文鱼肉，用一点酱油、麻油、纯枫蜜、新鲜生姜和亚洲大蒜腌制。如果想要节省开支，可以选择野生三文鱼罐头或者制作三文鱼汉堡包。”

　　3. Use condiments²⁰ wisely.

　　选择合适的调味料

　　Condiments can make or break a hamburger. But depending on the type, they can also make or break your meal's healthy meter.

　　调味料用的好不好可以决定汉堡包的成败。而调料的类型同时也可以成就或者毁掉你的健康计划。

　　Registered dietician Cheryl Forberg recommends mustard as the go-to spread. "A tablespoon of Dijon mustard has 18 calories with no added sugar or fat, while mayonnaise has 57 calories and 5 grams of fat," she points out.

　　注册营养师谢尔丽·弗尔布格推荐时下最火的芥末酱。她说：“一勺芥末酱除了含有18卡路里热量外，没有其他糖分或者脂肪，但一勺沙拉酱则含有57卡路里热量和5克脂肪。”

　　Ketchup²¹, asinnocuous as it seems, can be a major source of hidden sugar. If you've got to have the red stuff, Forberg suggest shopping for a brand with no added sugar.

　　看似健康的番茄酱是主要的糖分来源，如果你真的喜欢吃，弗尔布格建议购买没有添加糖分的品牌。

　　4. Limit the booze.

　　控制饮酒量

　　You might consider choosing to enjoy alcohol or dessert, since both tend to boast calories without much nutritional²² benefit, Zied says. When drinking, alternate booze with water. It'll be extra important to stay hydrated if you're outdoors, sipping²³ under the hot sun.

　　你也许在犹豫是喝酒还是吃甜点，但实际两者都是高热量食物，而且没有什么营养。泽德如是说。喝酒的时候，酒和水交替，可以保持水分，尤其当你在户外烈日当头的情况下格外重要，但是要小口喝。

　　5. Have your dessert and eat it, too

　　用水果当甜点

　　Grilled²⁴ fruit, people. It's sweet like candy. When the grill's coals have died down and the heat is low, place fruit on the rack and watch it caramelize. Forberg recommends using fruit that isn't overly ripe, as it is more likely to stick and burn.

　　烤水果，对于人们来说就像吃糖一样。当炭火快要熄灭、不那么烫的时候，放些水果在烤架上，看着它慢慢融化变焦。弗尔布格推荐用那种没有完全熟透的水果，更容易穿串和烧烤。

　　Bananas, peaches, pears, nectarines, pineapple -- they're all badass on the grill. The fruits' natural sugars will make the dessert so sweet, you won't need to add a thing. Check out registered dietician Julie Upton's recipe for peaches with cinnamon yogurt here.

　　香蕉、桃子、梨、油桃和菠萝都是非常适合烧烤的水果种类。水果天然的糖分吃起来就已经很甜了，你用不着再加任何其他东西。可以参考以下注册营养师朱莉·厄普顿的食谱：蜜桃肉桂优酪乳。

1 greasy   

adj. 多脂的，油脂的

参考例句：

• He bought a heavy-duty cleanser to clean his greasy oven.昨天他买了强力清洁剂来清洗油污的炉子。
• You loathe the smell of greasy food when you are seasick.当你晕船时，你会厌恶油腻的气味。

2 staples   

n.（某国的）主要产品( staple的名词复数 )；钉书钉；U 形钉；主要部份v.用钉书钉钉住( staple的第三人称单数 )

参考例句：

• The anvil onto which the staples are pressed was not assemble correctly. 订书机上的铁砧安装错位。 来自辞典例句
• I'm trying to make an analysis of the staples of his talk. 我在试行分析他的谈话的要旨。 来自辞典例句

3 navigating   

v.给（船舶、飞机等）引航，导航( navigate的现在分词 )；（从海上、空中等）横越；横渡；飞跃

参考例句：

• These can also be very useful when navigating time-based documents, such as video and audio. 它对于和时间有关的文档非常有用，比如视频和音频文档。 来自About Face 3交互设计精髓
• Vehicles slowed to a crawl on city roads, navigating slushy snow. 汽车在市区路上行驶缓慢，穿越泥泞的雪地。 来自互联网

4 grill   

n.烤架，铁格子，烤肉；v.烧，烤，严加盘问

参考例句：

• Put it under the grill for a minute to brown the top.放在烤架下烤一分钟把上面烤成金黄色。
• I'll grill you some mutton.我来给你烤一些羊肉吃。

5 nutritious   

adj.有营养的，营养价值高的

参考例句：

• Fresh vegetables are very nutritious.新鲜蔬菜富于营养。
• Hummingbirds have discovered that nectar and pollen are very nutritious.蜂鸟发现花蜜和花粉是很有营养的。

6 crudity   

n.粗糙，生硬；adj.粗略的

参考例句：

• I'd never met such crudity before.我从未见过这样粗鲁的行径。
• Birthplace data are only the crudest indicator of actual migration paths.出生地信息只能非常粗略地显示实际移民过程。

7 smothered   

（使）窒息， （使）透不过气( smother的过去式和过去分词 )； 覆盖； 忍住； 抑制

参考例句：

• He smothered the baby with a pillow. 他用枕头把婴儿闷死了。
• The fire is smothered by ashes. 火被灰闷熄了。

8 dressing   

n.(食物)调料；包扎伤口的用品，敷料

参考例句：

• Don't spend such a lot of time in dressing yourself.别花那么多时间来打扮自己。
• The children enjoy dressing up in mother's old clothes.孩子们喜欢穿上妈妈旧时的衣服玩。

9 belly   

n.肚子，腹部；(像肚子一样)鼓起的部分，膛

参考例句：

• The boss has a large belly.老板大腹便便。
• His eyes are bigger than his belly.他眼馋肚饱。

10 spinach   

n.菠菜

参考例句：

• Eating spinach is supposed to make you strong.据说吃菠菜能使人强壮。
• You should eat such vegetables as carrot,celery and spinach.你应该吃胡萝卜、芹菜和菠菜这类的蔬菜。

11 Founder   

n.创始者，缔造者

参考例句：

• He was extolled as the founder of their Florentine school.他被称颂为佛罗伦萨画派的鼻祖。
• According to the old tradition,Romulus was the founder of Rome.按照古老的传说，罗穆卢斯是古罗马的建国者。

12 swap   

n.交换；vt.交换，用...作交易

参考例句：

• I will swap you my bicycle for your radio.我想拿我的自行车换你的收音机。
• This comic was a swap that I got from Nick.这本漫画书是我从尼克那里换来的。

13 grilling   

v.烧烤( grill的现在分词 )；拷问，盘问

参考例句：

• The minister faced a tough grilling at today's press conference. 部长在今天的记者招待会上受到了严厉的盘问。
• He's grilling out there in the midday sun. 他在外面让中午火辣辣的太阳炙烤着。 来自《简明英汉词典》

14 saturated   

a.饱和的，充满的

参考例句：

• The continuous rain had saturated the soil. 连绵不断的雨把土地淋了个透。
• a saturated solution of sodium chloride 氯化钠饱和溶液

15 salmon   

n.鲑，大马哈鱼，橙红色的

参考例句：

• We saw a salmon jumping in the waterfall there.我们看见一条大马哈鱼在那边瀑布中跳跃。
• Do you have any fresh salmon in at the moment?现在有新鲜大马哈鱼卖吗？

16 maple   

n.槭树，枫树，槭木

参考例句：

• Maple sugar is made from the sap of maple trees.枫糖是由枫树的树液制成的。
• The maple leaves are tinge with autumn red.枫叶染上了秋天的红色。

17 syrup   

n.糖浆，糖水

参考例句：

• I skimmed the foam from the boiling syrup.我撇去了煮沸糖浆上的泡沫。
• Tinned fruit usually has a lot of syrup with it.罐头水果通常都有许多糖浆。

18 ginger   

n.姜，精力，淡赤黄色；adj.淡赤黄色的；vt.使活泼，使有生气

参考例句：

• There is no ginger in the young man.这个年轻人没有精神。
• Ginger shall be hot in the mouth.生姜吃到嘴里总是辣的。

19 flare   

v.闪耀，闪烁；n.潮红；突发

参考例句：

• The match gave a flare.火柴发出闪光。
• You need not flare up merely because I mentioned your work.你大可不必因为我提到你的工作就动怒。

20 condiments   

n.调味品

参考例句：

• Refill and clean all salt and peppers, sugar bowls, and other condiments. 清洁并续满所有的胡椒瓶、盐瓶、糖缸及其他调料。
• Go easy on condiments, they tend to be salty. 别放太多调味品，这样往往会太咸。

21 ketchup   

n.蕃茄酱，蕃茄沙司

参考例句：

• There's a spot of ketchup on the tablecloth.桌布上有一点番茄酱的渍斑。
• Could I have some ketchup and napkins,please?请给我一些番茄酱和纸手巾？

22 nutritional   

adj.营养的，滋养的

参考例句：

• A diet lacking in nutritional value will not keep a person healthy.缺乏营养价值的饮食不能维持人的健康。
• The labels on food products give a lot of information about their nutritional content.食品上的标签提供很多关于营养成分的信息。

23 sipping   

v.小口喝，呷，抿( sip的现在分词 )

参考例句：

• She sat in the sun, idly sipping a cool drink. 她坐在阳光下懒洋洋地抿着冷饮。
• She sat there, sipping at her tea. 她坐在那儿抿着茶。

24 grilled   

adj. 烤的, 炙过的, 有格子的 动词grill的过去式和过去分词形式

参考例句：

• He was grilled for two hours before the police let him go. 他被严厉盘查了两个小时后，警察才放他走。
• He was grilled until he confessed. 他被严加拷问，直到他承认为止。