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Hi, guys, Jamie Oliver here, I'm here in my Test Kitchen.
嗨，大家好，我是吉米，这里是我的试验厨房。
and I'm gonna give you five quick and easy healthier tips,
今天我将给大家带来五个简单快捷的健康饮食小贴士。
many of us every week go shopping and we buy this,
很多人每周都会去超市买这个东西，
beautiful white crunchy spongy bread,
也就是漂亮的松脆的白面包，
but in the last 10 years the brown bread has got better and better and more delicious
但在过去的十年里，黄面包口感越来越好，卖得也越来越好了。
and the swap out from white bread to brown is actually really profound okay?
用黄面包来替代白面包是非常重要的好吗？
why? we're about 12 grams deficit in the amount of fiber we have per day
为什么这么说呢？我们每天摄入的纤维比从前少了12g，
but just by swapping out to brown, you can promote way more fiber.
但黄面包提供的纤维含量要高得多。
your average kind of two slices of white bread is about sort of 2 grams of fiber.
一般来说，两片白面包的纤维含量在2g左右，
you know, for brown bread some go up to 7 grams.
要知道，等量的黄面包的纤维含量高达7g左右。
so it's a massive benefit for a little swap out.
所以从这个替代里我们轻轻松松地就变得健康地多了。
We're talking pasta baby. The brown pasta is way more nutritional.
现在我们来聊聊意大利面，棕色的意大利面营养更丰富。
This has got about three times the amount of fiber than that,
这种意大利面的纤维含量将近这种的三倍，
and that's a massive massive health benefit and it feels kind of more fulfilling.
所以这个是大大的有益健康啊，而且也更容易产生饱腹感。
this will fill you up for longer.
吃这种意大利面饿得更慢。
so what I do is I mix it up I actually buy both, right,
我的做法就是两种都用，我一般这两种都会买，
and then depending on the source I'm doing,
然后根据当天做的酱汁来决定到底用哪种面。
if it's a lighter sauce, more of a carbonara, you know, more of a kind of creamy or olive oil-based sauce,
如果是干酪沙司那种口味比较清淡的，比较滑腻或者用橄榄油调的酱汁的话，
I tend to go for the white pasta, just because it's light and silky.
我就会选用白色的意面，因为它的口感更清淡丝滑。
but then on the brown pastas, you know, this does actually have more flavor.
黄色的这款的话，味道更丰富一些。
it's more robust and it's fantastic with tomato pastas, ragus, meat sauces, you know, really really good.
口感更劲道，搭配西红柿、肉汤或者肉汁会更棒，
so I'm not saying to swap it out, full stop.
所以，我不会选择彻底地用一种换掉另一种，
I'm saying use your common sense, mix it up a great swap out.
我的意思是，跟着感觉走就好了，混搭也是替换的好办法。
but I would say get a bit of both and then when you're cooking your dishes, follow your instincts.
意思是两个都买点儿，真正吃的时候跟着感觉走就好啦。
This one's a big one. it's rice.
接下来是很重要的一个替换啦，那就是米啦。
and I'm gonna be honest I have both in my house.
老实跟你们讲，这两种米我们家都有。
I'm not saying swap that, for that I'm saying get both.
我的意思不是说把这种米换成这种米，我的意思是这两种米都用。
brown rice is gonna be more nutritious than white, why?
黄色的大米比白色的大米更有营养，为什么？
there's way more micro-nutrients in here, iron, zinc, copper,
黄色的大米富含微量元素，铁、锌、铜，
we've got a little bit more fiber, it's got more flavor
纤维的含量也多一点，口感也更丰富。
and I think for some dishes, this is a really appropriate swap out.
我觉得做有些美食的时候，用这种米再合适不过了。
that's more nutritious for you,
它能给大家提供更丰富的营养，
so for things like, you know lovely stews, raghus, little tagines for salads, fantastic.
炖肉汤或是沙拉的时候放这种米绝对没错。
For the white rice, there's certain things that are just, you know,
拿白色的米来说，要知道，有时候，
I would have that with a beef stroganoff for instance,
我会更喜欢用这种米饭配俄式炖牛肉，
or a lovely curry, you know, that lovely fluffy kind of nutty neutral rice, I believe is beneficial.
或者美美的咖喱，用这种蓬松稠密的大米，我觉得非常棒。
so I think you need both. but when you can that is a brilliant and more nutritious swap out
所以我觉得这两种米大家都需要，但有能力的话，那就换成这种米吧，更营养一些。
that's gonna look after you
它将一直守护你的健康。
Let's just talk about mayonnaise, oh yeah, baby, we love it.
现在我们来聊聊蛋黄酱，哎呀，宝贝儿，谁不爱蛋黄酱呢。
Dip the chip in there, making your coleslaw's dressings.
蘸炸薯条，抹到沙拉上，
100 grams of this stuff. it's 700 calories, it ain't no joke.
100g蛋黄酱的热量是700卡路里，没开玩笑。
and if you have this regularly, it is gonna it is gonna absolutely make a difference to your health.
如果你经常吃这个东西，你的健康绝对会有问题。
but you could swap this out for incredible organic yogurt right. or sour cream. 100 grams is 80 calories
但是你可以用超级有机的酸奶或酸奶油替代蛋黄酱。100g酸奶才80卡路里。
so 700 calories, 80 calories
这种700卡路里，这种80卡路里。
so let's just talk about organic dairy.
接下来我们来说有机奶制品。
you've got the calcium, you've got the B vitamins in there,
有机奶制品里不仅有丰富的钙，还有维生素B，
you've got beautiful beautiful flavor.
口感也非常非常棒。
Organic dairy is delicious, sour cream, yogurt amazing.
有机奶制品味道很棒，酸奶油，酸奶就更好了。
you hit that up with mustards and a little bit of extra virgin olive oil, chili sauces or,
再放点儿芥末，少量特级初榨橄榄油，辣椒酱之类的调料，
you can make amazing dressings, amazing dips, and amazing things to do little slaws with, right.
你就能调出最美味的调味汁，超赞的蘸酱，搭配沙拉再好不过了，好吗。
so you're getting better flavor. better nutrition and way less calories, right.
这样做出来的沙拉不仅口感更好，卡路里也会更低，更营养好吗。
that my friends is a brilliant swap out.
这个替换简直不能更赞了，朋友们。
we got some butter. absolutely delicious. we love butter, you can swap it out for extra virgin olive oil.
这里有一些黄油，超级美味的黄油，我们都爱黄油，但我们可以用特级初榨橄榄油来替代黄油。
now extra virgin olive oil is absolutely famed for being a heart-healthy oil,
特级初榨橄榄油最有名的就是它有益心脏的健康，
and if you let me just pour it onto the plate here, look at the color.
如果我们倒点儿在这个盘子里，看看这颜色。
what's interesting about this is you get a nice mix of different fat,
有趣的是，这里面混合了不同的脂肪，
less saturated fats than the butter, is delicious.
不仅比黄油的饱和脂肪含量更低，味道也更好。
and also a little trick, if you put it in a little dish, pop this in the fridge,
还有一个小秘诀，如果你把它倒在一个小盘子里，然后放入冰箱冷冻，
it solidifies and you can butter it like butter.
等它凝固以后就可以像黄油一样使用啦。
but also if you get into the plate here, that color, that greenness comes from the polyphenols,
另外，如果你仔细看，你会发现它的颜色，就是那种绿是来自于里面的多酚，
they're kind of like antioxidants, and we don't fully know how brilliant they are,
它们就像是一种抗氧化剂，虽然我们也不知道它有多强的抗氧化作用，
but we think they can help us kind of kill free radicals in our body,
但我们知道这种成分确实能帮助我们消灭身体里的自由基。
so it's heart-healthy, it's delicious, it's a brilliant brilliant swap out, what are you waiting for
所以，橄榄油不仅有益心脏，口感也很棒，用它替换黄油是再再聪明不过的选择了，你还在等什么呢？
