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　　A nutritionist reveals 3 foods that boost your energy levels

　　想要精力充沛？考虑以下三种食物吧

　　Andy Bellatti is a nutritionist in Las Vegas. He reveals three foods that give you a boost of energy. Following is a transcript of the video.

　　安迪.贝拉蒂是拉斯维加斯的一位营养学家,他介绍了三种能让你精力充沛的食物。以下是这段视频的文本。

　　Andy Bellati: Three foods that can boost your energy levels are black beans, oatmeal, and walnuts. Oatmeal is one of the foods with the highest amount of soluble fiber. Soluble fiber stays in your stomach for hours, which also means that you have sustained energy for long periods of time. One of the best things that you can eat about an hour or hour and a half before going to the gym is actually about a half cup or a cup of oatmeal.

　　安迪.贝拉蒂：三种能让你增加能量的食物分别是黑豆、燕麦和核桃。燕麦片是可溶性膳食纤维含量最高的食物之一。可溶性纤维可在胃里停留数小时，这也意味着能量能持续的时间更久。在去健身房之前的一个小时或一个半小时，可以进食的最好食物是半杯或一杯燕麦片。

　　Black beans are great for energy because they have two nutrients that are key — protein and fiber. Protein and fiber help you to feel full for longer, and also when you have a food that has both of those nutrients your blood sugar stays pretty steady, so you don’t have these energy levels that are going up and then suddenly crashing.

　　黑豆富含能量是因为它所含的两种关键营养物质——蛋白质和纤维,这两种营养素可以令人长时间有饱腹感，而且，当一种食物中同时含有这两者时，你的血糖会非常稳定，能量水平就不会突然激增再猛跌下来。

　　Walnuts provide healthy fats, fiber, and protein, and that trifecta really gets you nourished and sustained for hours and prevents energy crashes.

　　核桃能提供健康的脂肪、纤维和蛋白质，这三者营养非常丰富，且能持续数小时提供能量，防疲劳。

　　These foods are all very similar when it comes to helping with energy levels because what they ultimately do is that they help keep your blood sugar levels pretty steady. So you’re not getting the peaks and valleys that come with, for example, if you eat candy or if you eat a bunch of white rice what will happen is that you will get a surge of energy, but then soon thereafter you will crash and then you will feel sluggish, and then you will want to eat again, but with the foods that I talked about, the protein and fiber especially, help to prevent those spikes.

　　因此，以上这三种食物在提高能量水平上都很相似，因为它们最终都能保持血糖的稳定，这样血糖就不会忽高忽低，比如，如果你吃了一块蛋糕或者一碗白米饭，那么接下来你的能量就会飙升，但是不久你就撑不住了，你感到懈怠，你就需要继续吃。但如果是我说的这三种食物，特别是它们富含的蛋白质和纤维，就会防止出现以上现象。