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Are you interested in learning mandarin Chinese language? Do you know which level, beginner level, intermediate or advance level, you are in? Why not take a look at the following short article written in Mandarin Chinese language and then look at the translation I made, compare to what you understood.

健康的低胆固醇烹调方法

有效地控制血液中的胆固醇含量能够减少患心脏病和中风的可能性,我们总结出了以下健康的低胆固醇烹调方法以帮助您获得健康的饮食,从而保持健康。

1. 选择健康的食品
对成人来说提倡以蔬菜为中心的膳食,孩子由于处于成长时期,需要给他们提供足够的热量,蛋白质,脂肪,维生素和矿物质等营养成分。

(1)参照“低胆固醇食物表祝您更健康”,购物买食品时,作出明智的选择。

(2)存放一些新鲜水果,全谷类,蔬菜,罐装或干豆类在冰箱里以便随时使用。

(3)燕麦是低胆固醇饮食的理想早餐食品之一。专家们认为它是最好的降低胆固醇的食品。

(4)选择海鲜食品,建议每周至少两次。

(5)少吃蛋黄。

(6)每天吃的肉(只吃瘦肉)不超过6盎司。三盎司的肉大约象一个标准个人支票的大小。

(7)内脏如肝脏,肾脏和脑等,胆固醇的含量非常高,应该只是偶尔食用。

2. 使用低胆固醇的烹调方法
(1)用非动物蛋白质,如豆腐,豆子等。此外,多做鱼少做肉。

(2)使用液体食物油,如菜籽油,橄榄油等,尽量不用固体脂肪,如黄油,人造黄油等。

(3)少用含奶油的调料,即使用也要用由低脂肪牛奶做的。

(4)使用白葡萄酒和醋而不用黄油来防止粘锅。

(5)用蒸,烘,烤,微波炉等方法,并只用少许植物油炒菜。

(6)烹调肉类之前,割掉任何可见的脂肪部分。

(7)把肉汤放凉然后去掉油脂。

(8)去掉鸡肉的皮。

(9)选择含低胆固醇的沙拉酱。

(10)使用含纤维高的食物,如全谷物。

(11)挑选瘦肉,避免脂肪。尽量不用加工过的肉类,如香肠,火腿,和腊肉等。

上面列出的烹调技巧将帮助我们准备出既可口又含低胆固醇有利于心脏健康的食物。

Translation

In order to help us manage our blood cholesterol level and reduce our risk of heart disease and stroke, we summarize the following tips help us on low cholesterol cooking for better health.

1. Choosing healthy ingredients
Keep in mind that making vegetables the center of meals for adults, for kids we need consider calories, proteins, fat, vitamins and minerals all together depending on their growing needs.

(1) Refer to “A Low Cholesterol Foods List for your Better Health”, and make wise decision when shopping for groceries, planning meals, and choosing snacks.

(2) In terms of stocking your pantry and your refrigerator with the right foods for a low-cholesterol diet, fresh fruits, whole grains, vegetables, and canned or dry beans, are healthy choices.

(3) Oatmeal is one of the ideal foods for low-cholesterol diet breakfast. Experts agree this is one of the top cholesterol-lowering foods.

(4)Choose seafood at least twice a week.

(5) Limit eating whole eggs.

(6) Eat no more than 6 ounces of meat (only lean meat) per day. Three ounces of meat is about the size of a standard personal checkbook.

(7)Organ meats such as liver, kidney and brain are very high in cholesterol, should be eaten only occasionally.

2. Using Low Cholesterol cooking methods
(1)Using non-animal sources of protein, such as tofu, beans, and peas several times a week is a good idea. In addition, cooking fish in place of meat is a healthier choice.

(2)Use liquid oil such as canola oil, olive oil instead of solid fats, such as butter, margarines.

(3) Use less cream sauce, if use it; make the cream sauce by using low-fat milk.

(4).Use white wine and vinegar Instead of using butter to keep your pan moist while cooking.

(5).Steam, bake, broil, roast, microwave, grill or stir-fry with only a little vegetable oil.

(6)Trim any visible fat from meats before cooking.

(7)Place meats on a rack and pour off fat after cooking.

(8)Remove skin from poultry before serving.

(9)Choose salad dressing that has lower cholesterol.

(10) Let your cooking liquid cool, and then remove the hardened fat.

(11)Cook whole grains and high fiber foods.

(12)For meat, pick cuts with the smallest amount of visible fat. Avoid high-fat, processed meats, such as sausage, hot dogs, salami, and bacon.

The cooking tips listed above will help us prepare tasty, low- Cholesterol and heart-healthy meals.

How are you doing? If your translation are similar with mine, I guess you are in advance level, since I’m a native Chinese. If not, continue learning Mandarin Chinese, you will reach a higher level.

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