吃出窈窕

Ｅｌｉｚａｂｅｔｈ?。疲椋螅悖瑁澹?/p>

編者按：

減肥是每個女人都關(guān)心的話題，當(dāng)然還有很多男性朋友對此也是熱衷不已，看看健身房里就知道了。而“如何減肥”也名列網(wǎng)友搜索最多的話題之一。春節(jié)期間走親訪友，無非就是吃喝，而且都是高熱量的食物，等到假期結(jié)束你回家站在健康稱上時就會發(fā)現(xiàn)原先所做的努力都浪費了，這時很多人就會暗下決心，采取一些極端辦法，比如絕食、過午不食等等來找回原先的身段，但畢竟健康是最重要的，下面我們就一起來看看如何讓自己在重獲美麗的同時又保持健康的方法吧！

So, youve finally hit your perfect weight. All those weeks of watching your diet, of going to the gym everyday, of turning down chocolates and ice cream, have paid off. You can fit into the dress you brought in a moment of optimism, your friends are all jealous, and you look great. But when you go to the scales a few days later, you can already see the dial creeping back up! Whats a girl to do?

那么你最終達(dá)到了你的完美體重。那些嚴(yán)格控制飲食、整天泡在健身房、拒絕巧克力和冰激凌的日子是值得的。你可以穿上那些你懷著僥幸心理（在你肥胖的時候購買很多當(dāng)時穿不下的衣服，總想著等自己瘦的時候穿）而買的衣服，你的朋友們都非常嫉妒，你看起來棒極了。但是一段時間后你再站上健康稱，你看見指針朝以前的位置移動！作為一個女孩，接下來你會怎么做？

The Biggest Enemy of Weight Loss

減肥的大敵

One of the problems is that when you lose weight quickly, your body starts to respond. Weight loss during a diet largely comes from your body burning off its fat to generate the energy you need to keep going. When that happens, your cells start to lay in fats in order to respond. As a result, if youve lost weight fast, youre likely to put it back on fast too. This is especially the case if youve been on a very specific diet, like Atkins or similar, where certain types of food have been eliminated or restricted from your meals entirely.

其中一個問題是，當(dāng)你體重迅速減輕時，你的身體會開始做出回應(yīng)?？刂骑嬍硿p肥在很大程度上是由于你的身體通過燃燒脂肪來產(chǎn)生身體正常運行所需要的能量。這個過程一旦開始，你的細(xì)胞便開始儲存脂肪以便做出回應(yīng)。因此，如果你體重迅速下降，那么你也會迅速恢復(fù)原形。尤其是當(dāng)你嚴(yán)重依賴特制食譜時，像著名的艾特金斯減肥食譜或者類似的東西，這種情況就更嚴(yán)重，在這些食譜中，一些特定的食物被排除在你的三餐外。

This is the reason, too, why its very important not to drop beneath a certain food intake – most experts recommend about 1300 calories as a very minimum – when dieting, or your body will drop into ‘starvation mode, conserving fat and instead burning through muscle, which is not only bad for your health but will slow down your weight loss. ‘Crash diets, which set very low food intake with no regard for nutrition, are an extremely bad idea, as is excluding certain elements – fats, carbohydrates, or whatever – from your diet entirely. Rapid weight loss and weight gain is known as ‘yo-yo dieting. and its bad both for your physical and psychological health.It weakens your immune system, can cause loss of muscle tone, and does very little for your appearance or weight in the long run.

這也是為什么要保持一定食物攝取量的原因——大部分專家都建議最低為1300卡路里——否則你的身體就會形成“饑餓模式”，保存脂肪并燃燒肌肉，這不僅僅對你的健康有害也會延緩你的減肥速度。“快速減肥膳食”制定非常少的食物攝取量，完全不考慮營養(yǎng)吸收，將一些營養(yǎng)元素像脂肪、碳水化合物等等完全排除在外，這是很不健康的做法?？焖贉p肥和增肥就是所謂的“溜溜球膳食”，不利于你的生理和心理健康。它會降低你的免疫系統(tǒng)，減低肌肉彈性，從長遠(yuǎn)來看對改變你的外表和體重的效果也是微乎其微。

You should think carefully about the weight you want to aim for, and find a level that you feel comfortable with. There are no set ‘healthy or ‘unhealthy weights; every individual is different.The BMI (Body Mass Index), pushed by many as a ‘scientific measure of weight, is no such thing,but a largely arbitrary invention, and many doctors consider it dangerously weighted towards unhealthily low weights; in the USA, mortality rates for people classified ‘overweight by the BMI is ‘lower than for those considered ‘a(chǎn)verage weight, suggesting they have better health overall.

你必須要仔細(xì)研究你的目標(biāo)體重，然后確定一個能讓你接受和適應(yīng)的數(shù)字。沒有什么標(biāo)準(zhǔn)的“健康”或者“不健康”的體重，這要因人而異。BMI指數(shù)（身體質(zhì)量指數(shù)）被很多人奉為“科學(xué)”的體重標(biāo)準(zhǔn)，但完全不是這么回事，在很大程度上這是一種主觀的捏造，很多醫(yī)生認(rèn)為在其標(biāo)準(zhǔn)下的健康體重的人都偏瘦而且不健康。在美國，BMI所認(rèn)為的 “超標(biāo)”人群的死亡率要低于那些“平均體重”的人群，這說明前者的身體要更健康。

Theres no guarantee that you can keep the weight you lost from sneaking back on, of course, but there are some sensible tips you can follow. One of the first is that you shouldnt celebrate the end of a diet by binging on all the good foods you havent been allowed to eat! Instead, you should keep the amount of food you eat roughly the same, but diversify the types of food, gradually introducing a wider range back into your everyday meals.

當(dāng)然，沒有任何方法能夠完全保證你可以保持瘦下去的體重而不會悄悄回復(fù)到原來的體重，但還是有一些科學(xué)合理的小竅門可以遵循。第一點就是你不能在減肥計劃結(jié)束時大吃大喝，將節(jié)食時不允許吃的東西都吃個遍來慶祝減肥結(jié)束。相反，你還是要保持大致相同的食物量，但可以增加食物的種類，慢慢擴(kuò)大每天的飲食種類。

Most of all, you cant maintain your new diet-induced weight just through food choices alone.Sport and exercise have to be part of your lifestyle. Perhaps you dont have time to go to the gym everyday, but a few simple changes can make a big difference. Walking or bicycling instead of taking the car or the bus is a good start, so are regular dancing or yoga classes, if you find traditional exercise boring. Doing exercise as part of an organized group, whether its a formal class or simply a gaggle of friends, is a nice way to structure it. If your time is pressed, remember its just as effective to exercise in short bursts, several times a day, as to do it all in one go; learn some simple exercises to do at home.

最重要的是，你不能在僅僅依靠食物的選擇來保持你節(jié)食減肥后的體重。運動和健身必須是你生活的一部分?？赡苣銢]有時間每天去健身房，但是一點點的改變就可以起到很大的效果。不再坐車或者乘公交，而改成步行或者騎自行車，這是一個好的開始，如果你覺得傳統(tǒng)的鍛煉方式很枯燥，那么可以定期去跳舞或者練習(xí)瑜伽。鍛煉時最好要加入一個有組織的小組，它可以是正式課程，也可以是幾個朋友組成的簡單小團(tuán)隊，這是一個絕佳的辦法來幫助你鍛煉。如果你時間有限，記著，一天之內(nèi)多做幾次簡短的運動和一次性做劇烈的運動是一樣有效的；也可以學(xué)著在家做一些簡單的鍛煉。

Psychological factors are very important in keeping weight off as well. It doesnt matter how much you starve yourself unless you can help change your underlying attitude towards food as well, otherwise any kind of stress or emotional trauma can drive you back to binge eating. People often eat sweet, unhealthy things because they remind them of childhood days, and so they resort to them when adult life is too hard to cope with. Others have a love-hate relationship with food, which becomes a taboo object when dieting, and then find themselves breaking that taboo and gorging themselves. Remember that food isnt your enemy; its a great pleasure in moderation and you should always be trying to enjoy your meals even when youre dieting. If you know you are prone to binging, try not to keep chocolate or sweets in the house. Fruit is a good substitute for candy if you have a sweet tooth that just has to be satisfied.

減肥時心理作用也很重要。這和你怎么使自己挨餓無關(guān)，除非你從根本上改變自己對食物的態(tài)度，否則任何壓力或者情緒創(chuàng)傷都可能導(dǎo)致你又開始大吃大喝。人們喜歡吃甜食和垃圾食品是因為這會讓他們回想起童年時光，因此當(dāng)成人生活太過艱辛而無力應(yīng)對時他們就會寄希望于這些來尋求安慰。還有一些人對食物是愛恨交加，在節(jié)食時避之唯恐不及，可不久后就控制不住自己，暴飲暴食起來。記著，食物不是你的敵人，飲食有度就會是一種享受，而且在你節(jié)食時你要學(xué)會享受你的每一餐。如果你發(fā)現(xiàn)自己有大吃大喝的傾向時，不要在家里放置巧克力和甜點。水果是甜食的絕佳替代品，如果你喜歡吃甜食，它肯定能夠滿足你。

Steady, regulated meals are very important, especially if you reduced your normal number of meals while dieting – not a good idea to begin with! Establishing a routine around food helps you regulate what you eat, and lets your body know when it should be hungry. You should be trying to eat at roughly the same time every day, and to avoid eating, except for very light snacks such as pieces of fruit, outside of those times. The Chinese habit of early suppers and then late midnight snacking isnt a good one, although late meals themselves can be ok with the right routine.

穩(wěn)定、規(guī)律的飲食很重要，尤其是你在節(jié)食期間減少了用餐次數(shù)——不是個好的開始！形成一個規(guī)律的進(jìn)食量有助于控制你的飲食，也會讓你的身體適時地產(chǎn)生饑餓感。你應(yīng)該試著每天在同一時間進(jìn)食，其它時間就不要吃東西，除非一些小點心，像水果之類的東西。中國人早飯吃得早，夜間還要吃夜宵，這并非健康的飲食習(xí)慣，但如果形成規(guī)律，晚飯吃得比較晚也無妨。

Changing your diet should be about changing your lifestyle, not just adopting new eating habits for a few weeks or months. With these tips in mind, we hope you can keep yourself healthy, steady, and slim!

改變你的飲食也就是改變你的生活方式，不要僅僅是選擇一種新的飲食習(xí)慣，卻只維持了幾個星期或者幾個月。記著這些小建議，我們希望你能夠保持健康、規(guī)律的生活還有苗條的身段！

Delicious Diet Recipes

美味節(jié)食菜單

All of these taste great, and keep meal times enjoyable, but are also low in calories, fats, and sugars. Enjoy!

這些味道都很棒，也能夠讓你愉快地進(jìn)餐，并且還是低熱量、低脂肪、低糖。盡情享受吧！

Mushroom and Cheese Frittata (180 calories per serving, serves 4)

蘑菇奶酪煎蛋餅（每人180卡路里，4人餐）

6 egg whites

六個蛋清

3 whole eggs

三個雞蛋

2 tablespoons milk

兩大勺牛奶

1/4 teaspoons salt

四分之一小勺糖

1/4 teaspoons freshly cracked black pepper

四分之一小勺新鮮粗黑胡椒

nonstick cooking spray

不粘鍋食用噴霧劑

8 oz mushrooms, sliced

8盎司蘑菇，切成薄片

1/2 small onion, chopped

二分之一洋蔥，切成塊

1 medium zucchini, sliced into rounds

一個中等大小的美洲南瓜，切成圓片

2 oz cheese, grated

兩盎司奶酪，碾碎

3 teaspoons parmesan, grated

一小勺芝士粉，碾碎

1 teaspoons chopped fresh thyme

一小勺新鮮百里香

Preheat the broiler.

將烘烤機(jī)預(yù)熱。

Whisk egg whites, eggs, milk, salt, and pepper in a mixing bowl until well blended.

將蛋白、雞蛋、牛奶、鹽還有胡椒在碗里使勁攪拌，直到充分混合在一起。

Heat a 9 inch nonstick oven-proof skillet over medium heat. Spray with cooking spray and add the mushrooms and onions; saute until softened and juices evaporate. Add the zucchini and saute until tender, about 5 minutes, stirring well. Decrease heat to medium low. Pour the egg mixture over the mushroom and zucchini mixture. Sprinkle with the cheeses and thyme. Cover and cook until the frittata is almost set but the top is still runny. Place the skillet, uncovered, under the broiler and cook until golden brown on top, about a minute or two. Remove from oven, then loosen from skillet with a spatula and slice it onto a plate. Cut into 4 wedges and serve.

用中火將9英尺大小的耐熱小煎鍋預(yù)熱。噴上烹飪霧，放入蘑菇和洋蔥；不停翻炒，直到它們變軟，有汁液流出。再加上美洲南瓜，翻炒直至變軟，大約5分鐘左右，然后攪拌好。將火量關(guān)小。然后將攪拌好的雞蛋汁倒在蘑菇和南瓜上。撒上奶酪和百里香。蓋上鍋蓋，燜煮直至煎餅成型，但表層還是液體狀。揭開鍋蓋，將煎鍋放在烘烤機(jī)上，直到煎餅上層變成棕黃色，大概一到兩分鐘時間。然后將鍋拿下，用抹刀將煎餅取出，切成四份放在盤子里，分給大家。

Apple and Spinach Salad (60 calories per serving, serves 4)

蘋果菠菜沙拉（每人60卡路里，4人份）

2 tablespoons fresh lime juice

兩大勺新鮮酸橙汁

2 tablespoons fresh orange juice

兩大勺新鮮橘汁

2 teaspoons mustard

兩小勺芥末

2 teaspoons honey

兩小勺蜂蜜

1/4 teaspoons salt

四分之一小勺鹽

freshly ground black pepper to taste

黑胡椒粉，供食用者隨意添加

1/2 cup thinly sliced red onion

二分之一杯紅洋蔥片

8 cups fresh baby spinach (about 8 ounces)

八杯新鮮菠菜（大概8盎司）

1 large apple, cored and thinly sliced

一個大蘋果，去核、切成片

1/4 cup (1 ounce) crumbled blue cheese

四分之一杯（一盎司）藍(lán)紋奶酪，磨成粉狀

Combine juices, mustard, honey, salt and pepper in a small bowl and whisk together. Place onions and spinach in a large bowl. Add dressing and toss together. Top with blue cheese.

將果汁、芥末、蜂蜜、鹽還有黑胡椒放進(jìn)一個小碗攪拌。將洋蔥還有菠菜放進(jìn)一個大碗。撒上調(diào)料使勁攪拌。最后在上面加上藍(lán)紋奶酪。

Pumpkin Soup (104 calories per serving, serves 6)

南瓜湯（每人104卡路里，6人份）

2 tablespoons olive oil

兩大勺橄欖油

2 medium onions, sliced

一個中等大的洋蔥，切成片

2 medium carrots, cut into 1/4-inch-thick slices

兩個中等大小的胡蘿卜，切成四分之一英尺厚長條

1 tablespoon finely chopped peeled fresh ginger root

一大勺鮮姜，去皮、切碎

3 cups water

三杯水

1-3/4 cups nonfat chicken broth

一杯或者四分之三杯脫脂雞肉湯

2 cups canned pumpkin

兩杯罐裝南瓜

Pinch nutmeg

微量豆蔻

1/2 cup light sour cream

半杯清淡的酸奶油

Heat olive oil in a stockpot over medium heat until hot, but not smoking. Add onions, carrots, and ginger; cook until golden, stirring constantly. Stir in the water, chicken broth, pumpkin, and nutmeg. Reduce heat and simmer for about 5 minutes, stirring occasionally. Remove from heat.

將橄欖油放進(jìn)湯鍋，用中火加熱，但不要有油煙。放入洋蔥、胡蘿卜還有鮮姜，加熱直至變成金黃色，不停攪拌。再加入水、雞湯、南瓜還有豆蔻攪拌。將火調(diào)小，燉5分鐘左右，不時攪拌。然后將鍋從火上拿開。

Pure soup in a blender, carefully working with small batches at a time. Do not fill blender more than half way each time. Pour pured soup into a soup tureen or back into stock pot. Season with salt and pepper if desired. Serve each bowl of soup with a dollop of sour cream, and sprinkle with additional nutmeg to garnish.

將湯倒入攪拌機(jī)中過濾，要注意每次只能過濾一小部分。每次攪拌機(jī)容量不能超過二分之一。然后將過濾的湯倒進(jìn)湯碗或者倒回湯鍋中。如果喜歡的話可以加上鹽還有胡椒調(diào)味。每個湯碗里都加上一塊酸奶油，再撒上少許豆蔻做點綴。

Tips

Six Good Tips for Losing Weight

6個減肥要點

＊每天運動30到60分鐘；

＊每天三餐要吃得健康，尤其是早餐；

＊多吃水果和蔬菜；

＊經(jīng)常衡量體重；

＊不要在家里放方便的即食食品；

＊組織家庭活動。

A List of Fruits and Vegetables For Losing Weight

減肥水果和蔬菜排行榜

紫菜

芝麻

香蕉

蘋果

紅豆

木瓜

西瓜

竹筍

西柚

魔芋

菠菜

西芹

花生

奇異果

菠蘿

雞蛋

陳皮

西紅柿

Six Sports for Girls

六項適合女生的運動

滑冰 脂肪燃燒值：420卡/小時；

自行車 脂肪燃燒值：240卡/小時；

慢跑/散步脂肪燃燒值：慢跑：420卡/小時，散步：240卡/小時；

高爾夫脂肪燃燒值：約270卡/小時；

騎馬脂肪燃燒值：240卡/小時；

排球脂肪燃燒值：180卡/小時。

Notes

1. lay in

To store for future use。意為“貯存、儲備以備將來之用”。

例句：Peter is laying in good red wine for his wedding party.

彼得正為他的婚禮儲備紅葡萄酒。

2. food intake

意為“食物攝取量”。

3. immune system

意為“免疫系統(tǒng)”。

4. no such thing

意為“沒有的事、完全不對”。

例句：There is no such thing as something for nothing!

天下是沒有不勞而獲這回事的!

5. in one go

意為“一口氣、一下子”。

例句：He can eat four hamburgers and a fried chicken leg in one go.

他一口氣可以吃4個漢堡包和一個炸雞腿。

6. resort to

意為“訴諸于、采取、求助于”。

例句：Many people resort to the beaches when it gets too hot.

天熱時，很多人到海濱去。

They had to resort to various devices for raising money.

他們采取各種不同的方法募款。

7. love-hate relationship

意為“愛恨交加的關(guān)系”。

8. prone to

意為“傾向于……、易受到……、有……傾向”。

例句：Children in poor health are very prone to colds in winter.

體弱的孩子在冬天易患感冒。

9. have a sweet tooth

即A fondness or craving for sweets。千萬別以為這個詞組的意思是“我有顆甜牙”或“我有顆吃甜東西就倒的牙”，它的真正意思是“愛吃甜食”。

例句：He has a sweet tooth and often spends money on chocolates and cakes.

他喜歡吃甜食，?；ㄥX買巧克力和糕點吃。

Links

1. Atkins Diet艾特金斯減肥食譜

也就是低碳水化合物飲食法。Atkins是一個人名，叫做艾特金斯，是低碳水化合物飲食法的主要倡導(dǎo)人之一，所以以他的名字命名。另類理論“艾特金斯食譜”認(rèn)為，肉類等高脂肪食品并不是肥胖元兇，真正的罪魁禍?zhǔn)资翘妓衔铩Ｋ韵胍獪p肥盡可以享用高脂肪食品，但對碳水化合物則定要拒之門外。低碳水化合物飲食法的原理是這樣的：通過控制碳水化合物的攝入以抑制胰島素的分泌來達(dá)到減肥的目的。（胰島素是促進(jìn)脂肪合成的激素）這樣的飲食法提倡更多地攝入蛋白質(zhì)和脂肪，較少地攝入碳水化合物。不過醫(yī)學(xué)已經(jīng)證明長期過少的攝入碳水化合物對身體有害。所以還是要適量地攝入碳水化合物以滿足身體的需要。

2. Yo-yo Effect溜溜球效應(yīng)

最傳統(tǒng)的減肥方法是以吃很少的食物甚至是不吃食物來減肥，所以身體沒有足夠的熱量來應(yīng)付基本生理機(jī)能所需要的能量。身體為了保持足夠能量來應(yīng)付所需，體內(nèi)會自動地降低基礎(chǔ)代謝率，并且會保存脂肪，先消耗瘦肌肉來供給基本生理機(jī)能。而熱量的代謝主要是由瘦肌肉來消耗，所以瘦肌肉的減少會使得基礎(chǔ)代謝率越來越低。相對地，由于瘦肌肉的減少，使脂肪所占比例越來越高，形成惡性循環(huán)，這就是所謂的“溜溜球效應(yīng)”。所以常聽說有人節(jié)食好幾次卻越減越肥，基礎(chǔ)代謝率降低就是問題所在。除此之外，長時間的飲食不均衡，容易造成健康上的損害，并且在中斷節(jié)食后，體重很容易又回升。

3. Body Mass Index身體質(zhì)量指數(shù)

BMI指數(shù)即身體質(zhì)量指數(shù)，簡稱體質(zhì)指數(shù)，英文為Body Mass Index，簡稱BMI，是用體重公斤數(shù)除以身高米數(shù)平方得出的數(shù)字，是目前國際上常用的衡量人體胖瘦程度以及是否健康的一個標(biāo)準(zhǔn)。主要用于統(tǒng)計用途。而這個概念是由19世紀(jì)中期的比利時通才凱特勒最先提出。

BMI值原來的設(shè)計是一個用于公眾健康研究的統(tǒng)計工具。當(dāng)我們需要知道肥胖是否是某一疾病的致病原因時，我們可以把病人的身高及體重?fù)Q算成BMI值，再找出其數(shù)值及病發(fā)率是否有線性關(guān)聯(lián)。不過，隨著科技進(jìn)步，現(xiàn)時BMI值只是一個參考值。要真正衡量病人是否肥胖，還需要利用微電力以推斷病者的脂肪厚度。因此，BMI的角色也慢慢改變，從醫(yī)學(xué)上的用途，變?yōu)橐话愦蟊姷睦w體指標(biāo)。

由于BMI沒有把一個人的脂肪比例計算在內(nèi)，所以一個BMI指數(shù)超重的人，實際上可能并非肥胖。