The ‘PERFECT’ Diet 何为“完美”饮食

Posted on Posted in healthy eating, healthy habits, healthy recipes, Publication

Several different diets have been embraced and abandoned soon. Why?

市面上各种饮食方法层出不穷,令人眼花缭乱,消费者总是爱之欢欣,弃之果断。一时间,饮食竟如时尚一般令人捉摸不透,这究竟是怎么回事?

 

They are so many diets that it has become impossible to know which one is good and which one is bad: Some are profound defenders of no carbs or no fats, others are for low carbs or low fats, others for high carbs or fats, and others for only liquids. To make things worse, all of them claim to be the perfect one! It would seem like ‘DIETS’ have become a “fashion” tool that evolves according to the market trends.

如此丰富多元的饮食方法,已经让消费者迷失在云里雾里,难辨好坏真伪,不知所措:有人是无碳水化合物或无脂肪饮食法的忠实粉丝,另一些人热衷于低碳水化合物或低脂肪饮食,其他人则信奉高碳水化合物或高脂肪,还有人则只吃流质食物。更夸张的是,所有人都宣称自己的饮食法十全十美!的确,饮食方法已经成为一件时尚利器、美颜法宝、一大热门话题,并与市场趋势紧密相关。

In theory, there is no bad diet,  don’t misunderstand, bad diets are alive and well: if you consume mostly trans fats, simple carbs and have plenty of convenience, pre-packaged and fast food as opposed to natural and fresh food, you are definitely on an unhealthy (bad) diet. What we mean, is that trend diets aren’t necessarily bad and might even bring quick (however not long-lasting) results, nonetheless they are not necessarily good either. And this is the KEY. 

理论上说,“不良饮食”是不存在的。千万别误解!不良饮食依旧在现代人的不良生活习惯中大行其道。举例来说,摄入过多反式脂肪、大量简单而非复杂的碳水化合物或者方便零食、包装食品和快餐,同时又远离自然健康的新鲜食材,肯定是对健康百害而无一利的不良饮食方法。其实,目前流行的饮食方法并不一定对健康有害,它们甚至都能达到补充营养的短期目标,尽管长远效果欠佳。然而,此类饮食方法的效果,却也并不一定尽善尽美这才是问题的关键!

 

Typical advise of trend diets: forget all forbidden foods, don’t take nuts, zero carbs, only mixed veggies and fruits for drinks… amongst many others, aren’t good tips for a good diet. WHY?

网上的流行饮食趋势的典型建议是:远离禁忌食品,不要吃坚果,零碳水化合物,只能喝混合蔬果汁……等等等等,不一而足,却并未道尽真正科学健康的饮食方法究竟为何。

As Dr Lichtenstein advices: “Highly restrictive diets cannot be a good because is just not feasible for people to stick to them for long periods of time”.

正如Lichtenstein博士所建议的:高度限制性的饮食方法不可能全然有益,因为任何让人长期自律并坚持下来的方法,都不大切实可行

 

So, how can we help you select better diets, instead of focusing on the good of them all, we’ll focus firstly on the bad. Here some advise we’d recommend you NEVER take:

因此,本文将如何帮助你择优而食呢?我们建议你首先关注对身体无益的食物或方法,而非全身心“择优录取”。例如以下饮食方法,我们就建议你千万不要盲目相信:

 

FAT makes you FAT

 脂肪都会让你发胖

Like, we’ve previously discussed, this is wrong. First, the sentence will depend on what type of fats you eat. Of course if you only eat chips, greasy foods, cookies, etc… they will increase your bad cholesterol level and make you gain weight. BUT all Fats aren’t bad, and if you consume good ones like those found in avocados, salmon, nuts… they will bring you plenty of health benefits, including protecting your heart.

我们曾经也多次讨论过,这样的论断是绝对错误的。首先,是否发胖取决于你摄入的是何种脂肪。当然,如果你只是埋头狂吃薯条、油腻烧烤或曲奇饼干,“坏”胆固醇,即低密度脂蛋白 (LDL) 水平当然会飙升,并导致肥胖。然而,并非所有脂肪都是坏的,如果你选择诸如牛油果、三文鱼和坚果内所含的胆固醇,其健康功效不可估量,还有益于心脏健康。

 

STOP snacking

拒绝零食

Healthy snacking will help you keep your energy in high level. Also, it has been proven that eating in small amounts is a good way to control your hunger and portion sizes in addition to helping you make better nutritional choices, so smaller meals and snacking between meals, defiantly a good choice!

健康零食有助于补充各种营养素,维持全天能量满格。科学研究表明,小包装零食有助于控制食物总摄入量,提供饱腹感。小包装零食,或在正餐间的加餐,都遵循了“少食多餐”的理念,除了能够补充人体所需能量,还有助于控制体重,不失为膳食智选!

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ATTENTION to the calories, you should always count them

警惕卡路里,时时刻刻周密计算

This sentence is probably one of the worse because not all the calories are the same. Depending on the type of calories, the amount, the quality and the timing, their effects on your body will be different. For example the effect of 50 calories of apple will not be the same that 50 calories of cheesecake.

该定律或许是“敲黑板,划重点”最应该被摈弃的,因为所有关于卡路里的描述都是不尽相同的。卡路里对人体的作用,完全取决于卡路里类别、卡路里值、卡路里量、摄入卡路里的时间段。举例来说,一个苹果所含的50卡与芝士蛋糕的50卡,其对于人体的影响是截然不同的。

 

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CUT all the carbs

彻底戒除碳水化合物

Carbs intake studies are often misunderstood. Excessive intake of refined carbs (the bad guys) will make you gain weight and increase some diseases risks. But this is not applicable for healthy or simple carbs. So keep eating those vegetables, fruits and whole grains.

碳水化合物相关研究长此以往遭到误解。过量摄入不良碳水,即精制碳水化合物,会导致肥胖并提升部分疾病的患病风险。不过,健康碳水化合物或简单碳水化合物的效果则截然相反。这么一来,就请放心食用蔬菜、水果和全谷物食品吧!

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So, how to be on a good diet?

那么,该如何选择一款完美健康的饮食方案呢?

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NATURE – QUALITY – BALANCE

自然品质平衡

– Our foods should come from nature or the ground and not from laboratories or factories, so focus on natural and organic products. 

专注于自然有机食材。我们的食材均来自农场大地,纯天然环境,绝非实验室或工厂。

-Focus on having good nutrients from food and choose quality over quantity

专注于食材中的健康营养,质量重于数量。

-Last but not least, a diet is about balance and pleasure not about deprivation and suffering. Eat a balance of protein, good carbs and good fats. 

无论采取何种饮食方法,其中的平衡性与愉悦感是重中之重。千万不要为了所谓的“健康”准则而让自己饱受煎熬,在蛋白质、优良碳水化合物和优良脂肪间保持优雅平衡。

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SOURCES

http://www.oprah.com/health/bad-diets-vs-good-diets
https://vtnutrition.wordpress.com/blogs/total-diet-the-end-of-the-good-vs-bad-food-debate/
http://www.prevention.com/weight-loss/weight-loss-tips/25-worst-diet-tips-ever/slide/15
http://johnbarban.com/wp-content/uploads/2010/04/Food.jpg
http://www.womenfitness.net/wp/wp-content/uploads/2017/03/healthy-fats1.jpg
http://getfitwithjodelle.com/wp-content/uploads/2016/06/calories-and-shit-counts-numbers.jpg
https://cleanfoodcrush.com/wp-content/uploads/2016/11/high-fiber-good-carbs-1024×766.jpg
https://alphanation.com/wp-content/uploads/2016/05/AlphaNation-Macros.jpg
http://www.kidsworldfun.com/images/amazing-facts/Meet-Fruits-Vegitables-Nuts.jpg
https://www.vikingtravel.jp/sub/img/guide/iceland/food/2.jpg

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