健康飲食六大規(guī)則

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Don't eat anything your great-great-great grandmother wouldn't recognize as food. Imagine how baffled your ancestors would be in a modern supermarket: the epoxy-like tubes of Go-Gurt, the preternaturally fresh Twinkies, the vaguely pharmaceutical Vitamin Water. Those aren't foods, quite; they're food products. History suggests you might want to wait a few decades or so before adding such novelties to your diet, the substitution of margarine for butter being the classic case in point. My mother used to predict "they" would eventually discover that butter was better for you. She was right: the trans-fatty margarine is killing us. Eat food, not food products.

你太祖母不認可的食物可千萬別吃。想象一下，要是你的祖輩們在一家現(xiàn)代超市里，他們將會多么地困惑：像環(huán)氧樹脂一樣的管裝Go-Gurt乳酪食品，奇異的新鮮夾心面包Twinkies，配藥不明的維他命水。那些完全不是食物，但它們屬于食物產(chǎn)品。歷史表明你也許希望再等大約幾十年才將這些新奇物品納入你的日常飲食當中，黃油的替代品人造黃油就是一個典型的例子。我母親曾預(yù)言“那些人”最終會發(fā)現(xiàn)還是黃油更適合。她是對的：反式脂肪人造黃油正置我們于死地。選擇食物吧，回避食物產(chǎn)品。

Avoid foods containing high-fructose corn syrup (HFCS). It's not just in cereals and soft drinks but also in ketchup and bologna, baked goods, soups and salad dressings. Though HFCS was not part of the human diet until 1975, each of us now consumes more than 40 lbs. a year, some 200 calories a day. Is HFCS any worse for you than sugar? Probably not, but by avoiding it you'll avoid thousands of empty calories and perhaps even more important, cut out highly processed foods - the ones that contain the most sugar, fat and salt. Besides, what chef uses high-fructose corn syrup? Not one. It's found only in the pantry of the food scientist, and that's not who you want cooking your meals.

避開含高果糖漿（HFCS）的食物。不只是谷物和軟飲含有這種物質(zhì)，番茄醬和大臘腸、烘焙食物、羹湯和沙拉醬都含有HFCS。雖然直到1975年HFCS才成為人類日常飲食當中的一部分，現(xiàn)在我們每人每年消耗的HFCS都超過40磅，平均每天約耗200卡熱量。與糖相比，HFCS是不是對你更不利？可能不會，但是避開HFCS的同時，你也避開了大量無營養(yǎng)卡路里，或許更重要的是，你還放棄了高度加工食品——那些高糖高鹽高脂肪的食品。此外，什么樣的廚師才會用HFCS呢？沒人用。只有在食品科學(xué)家的食品柜里才會有HFCS，他可不是你想找來為自己做飯的人。

Spend more, eat less. Americans are as addicted to cheap food as we are to cheap oil. We spend only 9.7% of our income on food, a smaller share than any other nation. Is it a coincidence we spend a larger percentage than any other on health care (16%)? All this "cheap food" is making us fat and sick. It's also bad for the health of the environment. The higher the quality of the food you eat, the more nutritious it is and the less of it you'll need to feel satisfied.

多花點，少吃點。美國人熱衷廉價食品就如我們熱衷廉價汽油一樣。我們在食物上的花費僅占收入的9.7%，這個份額比其他國家的都要少。這是否與我們在衛(wèi)生保健方面的花費比例（16%）比其他國家的都要大是個巧合呢？所有這種“廉價食品”使我們肥胖、身體感到不適。同時它也不利于環(huán)境衛(wèi)生。食物的質(zhì)量越高，其營養(yǎng)價值就越高，你需要用來滿足自己身體需求的食物份量就越少。

Pay no heed to nutritional science or the health claims on packages. It was science that told us margarine made from trans fats is better for us than butter made from cow's milk. The more I learn about the science of nutrition, the less certain I am that we've learned anything important about food that our ancestors didn't know. Consider that the healthiest foods in the supermarket - the fresh produce - are the ones that don't make FDA-approved health claims, which typically festoon the packages of the most highly processed foods. When Whole Grain Lucky Charms show up in the cereal aisle, it's time to stop paying attention to health claims.

別理會營養(yǎng)學(xué)或包裝袋上的健康聲明。正是科學(xué)告訴我們由反式脂肪制成的人造黃油比從牛奶中提煉出的黃油更有利于我們的健康。我對營養(yǎng)學(xué)了解得越多，就越不確定我們學(xué)到了什么祖先不知道的關(guān)于食物的重要知識。想想超市里最健康的食物吧，那些新鮮產(chǎn)品，可是通常不會包裝花哨并且利用食品藥品管理局批準的健康聲明作宣傳哦。當全谷物的Lucky Charm出現(xiàn)在谷物食物過道里時，就該別再理會健康聲明了。（注：Lucky Charms是一個食品牌子，生產(chǎn)麥片，但是并不健康。）

Shop at the farmers' market. You'll begin to eat foods in season, when they are at the peak of their nutritional value and flavor, and you'll cook, because you won't find anything processed or microwavable. You'll also be supporting farmers in your community, helping defend the countryside from sprawl, saving oil by eating food produced nearby and teaching your children that a carrot is a root, not a machine-lathed orange bullet that comes in a plastic bag. A lot more is going on at the farmers' market than the exchange of money for food.

去農(nóng)貿(mào)市場買東西。你將開始食用應(yīng)季的食物，應(yīng)季食物營養(yǎng)價值最高，味道最鮮美，你需要烹煮它們，因為你找不到任何加工好了的或只需用微波爐加熱便可以吃的食物。同時你也在支持所在社區(qū)的農(nóng)民，幫助捍衛(wèi)農(nóng)村，抗議城市的擴展，食用附近出產(chǎn)的食物以節(jié)省汽油，教育你的孩子胡蘿卜是莖塊類蔬菜，而不是機器生產(chǎn)的來自塑料袋里的橙色子彈。在農(nóng)貿(mào)市場進行的不只是錢幣換取食物這樣一個行為，其中意義甚多。

How you eat is as important as what you eat. Americans are fixated on nutrients, good and bad, while the French and Italians focus on the whole eating experience. The lesson of the "French paradox" is you can eat all kinds of supposedly toxic substances (triple cream cheese, foie gras) as long as you follow your culture's (i.e., mother's) rules: eat moderate portions, don't go for seconds or snacks between meals, never eat alone. But perhaps most important, eat with pleasure, because eating with anxiety leads to poor digestion and bingeing. There is no French paradox, really, only an American paradox: a notably unhealthy people obsessed with the idea of eating healthily. So, relax. Eat Food. And savor it.

怎樣吃和你吃什么同樣重要。美國人非常倚賴營養(yǎng)品，不管是好的還是壞的，而法國人和意大利人則看重吃的過程?！胺▏Ｕ摗钡慕?jīng)驗結(jié)果是你可以吃所有被認為有毒的物質(zhì)（三重奶油乳酪、鵝肝醬），只要你遵循你的文化的（也就是你母親的）規(guī)則：食量適度，兩餐之間不吃另一餐或點心，永遠不要單獨用餐。但也許最重要的是應(yīng)帶著愉悅的心情進食，因為焦慮不安地進食會導(dǎo)致消化不良和暴飲暴食。其實，沒有法國悖論，真的，只有美國悖論：一個極不健康的人才會癡迷健康飲食的法子。所以，放松，吃東西，享受食物。

Links

1．HFCS

高果糖漿，亦稱果葡糖漿或葡萄糖異構(gòu)糖漿，是以酶法糖化淀粉所得到的糖化液經(jīng)葡萄糖異構(gòu)酶的異構(gòu)作用，將一部分葡萄糖異構(gòu)成果糖，由葡萄糖和果糖組成的一種混合糖漿。果葡糖漿亦特指果糖含量較低的混合糖漿。有研究者提出高果糖漿可能導(dǎo)致新陳代謝紊亂，使人罹患心臟病和糖尿病的機率增加。指出高果糖漿的化學(xué)結(jié)構(gòu)會刺激食欲，可能使肝臟將更多的威脅心臟安全的甘油三酯輸出到血液中。另外，果糖可抑制體內(nèi)的微量元素鉻，而正三價的鉻在維持血糖、胰島素和膽固醇的正常水平上起重要的作用。

2．Spend more, eat less

多花點，少吃點。這句話是說你多花點錢買質(zhì)量更好的食物，質(zhì)量好的食物營養(yǎng)價值就更高，這樣就不用吃太多次等的食物來滿足身體對營養(yǎng)物質(zhì)的需求。