伴着健康看球 世界盃健康飲食指南

The intake of food and carbonated drinks is bound to go up this FIFA World Cup as football parties are usually accompanied with post-midnight munching, chilled beer and exceeding levels of stress and excitement. Not to sound like a party pooper, but these might turn out to be very unhealthy for you.

人們在世界盃期間食物和碳酸飲料的攝入量必將激增，因爲足球狂歡往往伴隨着通宵飲食、冰啤酒和超乎往常的壓力與激情。不是要給你的派對狂歡潑冷水，但是這些可能對你的健康造成影響。

But we're going to try and make this easier for you. What you need is a healthy diet strategy that allows you to eat food that is delicious, filling and easy to make. Here are some star recipes you and your friends can munch on, guilt-free!

不過我們可以讓熬夜觀戰變得更輕鬆些。你需要一個健康飲食策略，使你既能享受美味，又能填飽肚子，還簡單易做。下面是一些明星食譜，有了它們，你和你的朋友儘可以無所顧慮地大快朵頤！

1、Chicken Satay

沙嗲雞肉

Don't be quick to assume this dish is difficult because it isn't. All you need to do is cook marinated strips of chicken over a medium flame and serve with a thick sauce of crushed peanuts, chili, jaggery and coconut milk.

別急着認爲這道菜難做，因爲它不難。你要做的就是中火煎烤滷汁醃漬的雞肉條，配以濃沙司花生碎、辣醬、棕櫚糖和椰奶。

2、Bruschetta

蒜末烤麪包

This classic Italian starter is very easy to make. Take a slice of bread and layer it with luscious tomatoes, basil, mushrooms and garlic. You can also get creative and use leftover vegetables from the kitchen.

這道經典的意式開胃菜非常好做。僅需在麪包片上鋪上一層飽滿多汁的西紅柿、羅勒葉、蘑菇和大蒜。你可以再有創意一點，比如加點廚房裏剩下的蔬菜什麼的。

3、Egg Chaat

蛋仔沙拉

This Indian treat is a perfect balance of protein and flavor. Boiled eggs laced with green chutney are topped off with chili sauce, tamarind extract, lemon juice, roasted cumin, green chili and salt.

這道印度菜餚是蛋白質與美味的完美結合。用綠醬裝飾煮好的雞蛋，上面再撒上辣醬、羅望子醬、檸檬汁、烤小茴香、青椒和鹽巴。

4、Croque Madame

法式三明治

A ham and cheese sandwich topped with fried egg makes a great late night snack.

火腿芝士三明治上面放個煎蛋，絕妙的夜宵喲。

5、Roasted Potatoes with Hung Curd Dressing

煉乳醬烤土豆

Fries and potato wedges definitely count as sport friendly foods but are a bad idea if you're watching those calories. Instead try these crunchy roasted potatoes with a beautiful herby yogurt dip.

炸薯條和薯角是絕佳的“觀賽友好食品”，不過它們的高熱量則讓人望而卻步。不如試試在烤的脆脆的土豆上放上一勺酸奶沙司吧。

6、Vegetable Burritos

墨西哥蔬菜卷

Eat healthy with this brilliant Mexican recipe. Corn tortillas packed with kidney beans and served with a sensational salsa sauce.

這道墨西哥菜是絕妙健康飲食。用墨西哥玉米餅捲上四季豆再搭配激辣的沙沙醬即可。

7、Mexican Yoghurt Dip

墨西哥酸奶沙司蘸料

All finger foods must have a partner! Mix jalapenos, tabasco, capsicums and creamy yoghurt to get a power-packed Mexican dip that goes with a range of finger foods. You can also scoop it up with carrots, cucumber or whole wheat crackers.

所有手指食物必須要有伴侶！墨西哥沙司是由墨西哥辣椒、塔巴斯克辣醬、辣椒和酸奶混制而成，可以和許多手指食物相配。你也可以用胡蘿蔔、黃瓜和全麥餅乾蘸着吃。