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so lovely people this is a big one，
亲爱的朋友们，今天我要给大家分享的东西不得了了，
quick and easy healthier tips to look after you breakfast.
那就是守护早餐的快手营养贴士。
guys breakfast, this is where we get it wrong a lot
老铁们，早餐恰好是我们经常没吃对的地方。
so let me kind of just give you some clarity about what is the best option
所以，请允许我来给大家解释一下，什么才是早餐最佳的选择。
just kind of think about it, when you go in the supermarket,there's that massive aisle right?
大家不妨想一想，我们去超市的时候，就会看到有一个货架放着各种早餐食品?
and out of that aisle, pretty much this is the only thing that's actually kind of healthy in the sense of controlled sugars right?
但即便有那么多的选择，其实基本上也只有麦片这一种东西就糖分控制来说是健康食品，对吧。
so let's just talk about it.
那我们今天就来说说麦片。
The zero sugar cereals that we have here are here, we've got porridge Oaks.
首先是我们的无糖麦片，就是这一款，燕麦粥
They're brilliant, I mean these are literally as near as you're gonna get to a superfood,
燕麦粥真的超赞的，基本上可以说是最符合超能食品标准的产品，
they're fantastic, they lower your cholesterol. It's a great thing for your stomach,
燕麦粥不仅有助于降低胆固醇，还养胃，
it's a fantastic source of protein that slow release and give you long energy right?
而且是非常好的蛋白质来源，能够慢慢地释放能量，带来更长时间的饱腹感。
and then you've got a zero added sugar,
接下来是零添加糖分的燕麦，
Usually you know there's a few raisins in there, which is natural sugar
这种燕麦里通常都会添加少量葡萄干，而葡萄干里有天然的糖分。
and actually, you know, 30 grams of dried fruit does count as one of your five fruit and veg a day,
此外，30g水果干可提供每天所需果蔬的五分之一的营养，
Shredded wheat, zero sugar, it's all about texture and flavor
第三种是麦丝卷，麦丝卷最棒的是它的口感和香气，
you can hit it up with any milk you want, skim, semi skimmed, or whole,
大家也可以配牛奶食用，脱脂的，半脱脂的，全脂的都可以。
look, whole milk is still a low-fat product and it's delicious on cereal
听着，全脂牛奶也属于低脂食品，配麦片口感更佳。
and then we get onto our low sugar, I grew up eating this,
接下来我们要说的是低糖麦片，我就是吃这种麦片长大的。
This is Weetabix, this is very low sugar, it is under five grams per hundred grams of Weetabix,
这种是维多麦早餐小饼，含糖量非常低，100g的含糖量在5g以下，
so this is pretty much classed as low sugar, it will have a green stamp on it,
所以几乎可以算是低糖麦片，包面也有绿色产品标志，
I have it in my house, my kids love it,
我们家就屯了这种麦片，我们家的小孩子都很喜欢。
then we have bran flakes, you know, it's not my favorite, if I'm honest,
再然后是麸片，说实话，我并不喜欢这种麦片，
but you know high in fiber, it has under five grams of added sugar, it's very low in sugar,
但大家知道的，麸片纤维含量很丰富，添加的糖分也在5g以内，所以含糖量是很低的，
you can kind of rev it up and kind of make it exciting by different milks and pinches of this, that and the other
大家可以搭配各种奶，或是其他种类的麦片来给它提升它的口感。
I mean, ultimately, ultimately guys, I think these cereals are brilliant if you have the capacity to have fun with them,
总之，总之，朋友们，我觉得这些麦片做早餐都非常棒，只要大家有能力玩出各种花样，
crush up nuts, crush up seeds, fork up like bananas, grating apples or pears,
打碎的坚果，果仁，香蕉，苹果，梨随意搭配，
fresh fruit, frozen fruit, skins, seeds,
新鲜水果，冰冻水果，带皮的烤土豆，果仁，
get it all in there and you kind of sweeten it with the natural fruit and it is so outrageously delicious.
爱怎么吃就怎么吃，还可以放些天然水果，味道一定美得没法说。
One thing I love to do is kind of a hybrid of a smoothie
我喜欢的做法之一就是做成思慕雪大杂烩，
so kind of like do your milk, whichever one you want, you know, kind of go in with like say frozen bananas right
就是先准备牛奶，无论哪种牛奶都可以，然后把冰冻香蕉之类的水果放进去，
and you can put pinches of cinnamon, and make your flavored milk
然后放少量的肉桂，制作出特色的牛奶，
as the milk that goes on this, delicious
当牛奶渗入燕麦的时候，那口感，绝了。
and guys, I have to say this, with a little milk and some lovely fruit is a brilliant start to the day.
所以，朋友们，我得说，这些燕麦，配上牛奶和适量的水果将是一天绝妙的开端。
I think it will make a massive difference, not just your health, but your productivity and your success,
它们绝对能让你的早餐与从前大不一样，不仅仅是从健康程度来说，对你的工作效率以及成功都大有好处。
so take care get creative and happy breakfast
所以，大家不妨一试，做一份创意而快乐的早餐。
