Przeczytaj
The picture below shows a girl who has just finished shopping for food. Is this what you usually put into your shopping basket? In this section you are going to read a text suggesting some alternative products we can introduce into our diets instead of unhealthy junk food.
Zdjęcie poniżej przedstawia dziewczynę, która właśnie zrobiła zakupy spożywcze. Czy takie produkty zwykle wkładasz do swojego koszyka? W tej sekcji przeczytasz tekst proponujący pewne alternatywne produkty, które możemy wprowadzić do naszej diety zamiast niezdrowego, śmieciowego jedzenia.
Study the text and do the exercises below.
Food for ThoughtNowadays a lot of people would like to change their diets, but they just don’t know how. If you are one of them, read on and you will learn what healthy alternatives to junk foodjunk food you can introduce into your menu.
Let’s start with breakfast. You’ve probably heard that it is the most important meal of the day. It turns out, however, that this is largely a myth. Although it may be true for some people, others actually do better when they skipskip it. Well, not me. Before I switched to plain Greek yoghurtyoghurt with mixed berriesmixed berries, mixed nutsmixed nuts, and a drizzle of honey, or fresh apple slicesapple slices with peanut butter, I used to eat either pancakes or waffles with marmalade, or toast topped with margarine. Now I’m wiser, more energetic, and fuller for a longer time.
And guess what? Delicious, nutritiousnutritious, easy‑to‑make yet healthy lunches are possible, too! Who said a healthy lunch always needs to be a salad? Instead, you can have chicken and peas or stuffed avocadosavocados, or even a crust‑free pizzacrust‑free pizza with roasted cauliflower. Hamburgers and French fries can be substituted with bunlessbunless burgersburgers and veggie friesveggie fries, which are not only healthier, but they also taste really good.
Your snacks can also get an upgradeget an upgrade. Why risk developing diseases like diabetesdiabetes or a serious heart condition by eating too many processedprocessed sweets, when you can eat home‑made sweets low in sugar (or without it altogether)? Try making power ballspower balls or bean browniesbean brownies and you will see that they are quick and hunger‑satisfying energy bites, which feed your body with vital nutrientsnutrients like proteinprotein, fibrefibre, or good carbscarbs, while containing minimal fat and sugar at the same time. Preparing fruit chipsfruit chips is another trick to minimise the weight gain that salty snacks guarantee. You can use fruits like apples (divinedivine choice!), pears, pineapples, mangoes, or strawberries. All you need is to cut them evenly and then bake them in an oven until they are dry and crisp.
Finally, let’s not forget about drinks. Those bought in a shop are usually packed with sugar and chemical additiveschemical additives, so freshly‑squeezed juicefreshly‑squeezed juice will definitely be a healthier choice. However, if you sometimes have to buy something to drink, always go for the kind low in sugar or fat, such as low‑fat milklow‑fat milk instead of whole milk. This way you will make sure you are not harming your body.
Źródło: Agnieszka Sękiewicz‑Magoń, licencja: CC BY-SA 3.0.
- Which sentence summarises the text best?
a) Why it’s good to eat healthy food.
b) Why we like fast food.
c) What to eat instead of fast food.
- Who is the author of the text?
a) A food expert.
b) Somebody who changed their diet for healthier alternatives.
c) Somebody who is on a diet.
- The author claims that
a) you should always eat a healthy breakfast.
b) for some people, it’s OK not to eat breakfast.
c) not eating breakfast is unhealthy.
- According to the text,
a) you can eat healthy lunch including meat.
b) you should eat a salad for lunch.
c) burgers and fries are forbidden as lunch choices.
- From the text you learn that
a) it is important to eat snacks.
b) you can prepare healthy snacks yourself.
c) healthy snacks do not contain sugar.
- The text was written for
a) people with eating disorders.
b) people who have problems with weight.
c) people who want to change their dietary habits.
So yesterday, I made 2. 1. processed, 2. divine, 3. power balls, 4. bunless burgers, 5. home-made sweets, 6. nutrients, 7. mixed berries, 8. veggie fries, 9. yoghurt instead of my usual French fries, and used a new recipe for 3. 1. processed, 2. divine, 3. power balls, 4. bunless burgers, 5. home-made sweets, 6. nutrients, 7. mixed berries, 8. veggie fries, 9. yoghurt: you simply sandwich your fillings between two beef patties and that’s it! Frankly, I don’t miss the bun at all. I also tried making my own 4. 1. processed, 2. divine, 3. power balls, 4. bunless burgers, 5. home-made sweets, 6. nutrients, 7. mixed berries, 8. veggie fries, 9. yoghurt. I started with 5. 1. processed, 2. divine, 3. power balls, 4. bunless burgers, 5. home-made sweets, 6. nutrients, 7. mixed berries, 8. veggie fries, 9. yoghurt because they are the easiest to make: you basically throw your favourite ingredients into a food processor, blend, form into a ball, and enjoy!
And as for breakfasts, I’ve changed my habits too. This morning, for example, I had a bowl of plain 6. 1. processed, 2. divine, 3. power balls, 4. bunless burgers, 5. home-made sweets, 6. nutrients, 7. mixed berries, 8. veggie fries, 9. yoghurt with 7. 1. processed, 2. divine, 3. power balls, 4. bunless burgers, 5. home-made sweets, 6. nutrients, 7. mixed berries, 8. veggie fries, 9. yoghurt (mostly raspberries and blueberries). It tasted just 8. 1. processed, 2. divine, 3. power balls, 4. bunless burgers, 5. home-made sweets, 6. nutrients, 7. mixed berries, 8. veggie fries, 9. yoghurt!
Generally, it’s been easier than I expected. Since I stopped eating 9. 1. processed, 2. divine, 3. power balls, 4. bunless burgers, 5. home-made sweets, 6. nutrients, 7. mixed berries, 8. veggie fries, 9. yoghurt food, I’ve been feeling better, so I am going to stick to my new diet.
- Your food should be full of (węglowodanów i białek) Tu uzupełnij.
- (Świeżo wyciśnięty sok pomarańczowy) Tu uzupełnij is high in vitamin C and potassium.
- If you want to make a (pizzę bez ciasta) Tu uzupełnij, you omit the crust but add all of the other ingredients and bake.
- My mum always checks if a product has (dodatki chemiczne) Tu uzupełnij in its contents.
- My favourite snack is (faszerowane awokado) Tu uzupełnij, it’s a healthy twist on tacos!
- Broccoli, cauliflower, and cabbage are (bogate w błonnik) Tu uzupełnij, which helps to reduce cholesterol.
- I didn’t know that you can have (burgery bez bułki) Tu uzupełnij in this restaurant.
Słownik
/ æpl ˈslaɪsɪz / / æpl slaɪs /
plasterki jabłka [plasterek jabłka] (a thin, broad piece of apple, cut from a larger portion)
/ ˌævəˈkɑːdəʊz / / ˌævəˈkɑːdəʊ /
awokado (pear‑shaped fruit with a rough leathery skin and smooth, oily, edible flesh)
/ bi:n ˈbraʊnɪz / / bi:n ˈbraʊni /
fasolowe brownies [fasolowe brownie] (gluten‑free, fudgy cake)
/ 'bʌnləs ˈbɜːɡəz / / 'bʌnləs ˈbɜːɡə /
burgery bez bułki [burger bez bułki] (a burger without a bun)
/ kɑːbz / / ˌkɑːbəˈhaɪdreɪts / / kɑːb / / ˌkɑːbəˈhaɪdreɪt /
węgle, węglowodany [węglowodan] (a type of macronutrient found in certain foods and drinks)
/ ˈkemɪkl̩ ˈædətɪvz / / ˈkemɪkl̩ ˈædətɪv /
dodatki chemiczne [dodatek chemiczny] (a substance which is added in small amounts to foods or other things in order to improve them)
/ krʌst ˈfri: ˈpiːtsə /
pizza bez ciasta (pizza with no crust)
/ ˌdaɪəˈbiːtɪz /
cukrzyca (a disease in which the body’s ability to produce or respond to the hormone insulin is impaired)
/ dɪˈvaɪn /
boski/boska (extremely good, pleasant, or enjoyable)
/ ˈfaɪbə /
błonnik (a substance in certain foods that travels through the body as waste and helps the contents of the bowels to pass through the body easily)
/ ˈfru:t tʃɪps / / ˈfru:t tʃɪp /
chipsy owocowe [chips owocowy] (a crisp prepared using dry fruit)
/ ˈfreʃli skwiːzd dʒuːs /
świeżo wyciśnięty sok (juice that has been recently pressed out of fruit)
/ ˈget ən ˌʌpˈɡreɪd /
tu: wejść na wyższy poziom (a situation when someone is given something of a better standard)
/ ɡʌt ˈfrendli /
przyjazny/przyjazna dla flory bakteryjnej jelit (something that provides the best possible care for the microbiome)
/ ˈhəʊm meɪd swiːts / / ˈhəʊm meɪd swiːt /
domowe słodycze [domowy słodycz] (cakes or other foods made at home, of high‑quality ingredients)
/ ɪnˈɡriːdɪənts / / ɪnˈɡriːdɪənt /
składniki [składnik] (a substance that is combined with other substances of different type to make a particular dish)
/ ˈdʒʌŋk fuːd /
śmieciowe jedzenie (pre‑prepared food that has low nutritional value)
/ ˌləʊ ˈfæt mɪlk /
mleko o niskiej zawartości tłuszczu (milk containing 1% milk fat)
/ ˈmentəʃɪp /
mentoring, doradztwo (the guidance provided by a mentor, especially an experienced person)
/ mɪkst ˈberiz /
mieszanka owoców leśnych (a blend of four healthy fruits: wild blueberries, strawberries, raspberries, and blackberries)
/ mɪkst nʌts /
mieszanka orzechów (a snack food consisting of any mixture of mechanically or manually combined nuts)
/ ˈnjuːtrɪənts / / ˈnjuːtrɪənt /
składniki odżywcze [składnik odżywczy] (a substance that provides nourishment essential for maintenance of life and for growth)
/ njuːˈtrɪʃəs /
odżywczy/odżywcza (efficient as food)
/ ˈpæstə /
makaron (food made from flour, water and sometimes eggs that is cooked and served with a sauce)
/ plɑ:nt 'beɪst /
oparty/oparta na roślinach (consisting largely or solely of vegetables or grains, mainly derived from plants)
/ paʊə bɔːlz / / paʊə bɔːl /
kulki mocy [kulka mocy] (tu: zwrot potoczny, rodzaj potrawy; healthy snack mainly consisting of nuts and date fruit)
/ ˌpriːəˈsembl /
złożone z wyprzedzeniem [złożony/złożona z wyprzedzeniem], przygotowane przed zakupem [przygotowany/przygotowana przed zakupem] (made, done or bought in advance)
/ praɪˈɒrɪti /
priorytet (the fact or condition of being regarded or treated as more important than others)
/ ˈprəʊtiːn /
białko (a molecule made up of amino acids that is needed for the body to function properly)
/ ˈkwɪk ˈsɜːvɪs ˈrestrɒnt /
restauracja szybkiej obsługi (a restaurant focused on providing customers with food as quickly and efficiently as possible)
/ ˌriːdɪˈfaɪn /
na nowo zdefiniować (to start thinking about something in a new or different way)
/ skɪp /
pominąć, zignorować (to pass over without notice or mention)
/ ˈsteɪpl̩z / / ˈsteɪpl̩ /
tu: typowe potrawy, baza [typowa potrawa] (a typical dish)
/ səˈsteɪnəbl̩ /
zrównoważony/zrównoważona (able to be maintained at a certain rate or level)
/ ˈvedʒi fraɪz / / ˈvedʒi fraɪ /
frytki warzywne [frytka warzywna] (a chip made from vegetables that can be fried, deep‑fried, or dehydrated)
/ wel ˈbiːɪŋ /
dobrostan, dobry stan zdrowia (the state of being comfortable, healthy, or happy)
/ ˈhəʊl wiːt ˈpæstə /
makaron pełnoziarnisty (pasta that is made using the entire wheat kernel)
/ ˈjɒɡət /
jogurt (a semi‑solid food prepared from milk fermented by added bacteria, often sweetened and flavoured)
Źródło: GroMar Sp. z o.o., licencja: CC BY‑SA 3.0