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外媒評出最健康的飲食法,原來少油少鹽是關鍵

來源:中國日報網 編輯:sophie   可可英語APP下載 |  可可官方微信:ikekenet

US News evaluated and ranked 40 diets with input from a panel of health experts. To be top-rated, a diet had to be relatively easy to follow, nutritious, safe, effective for weight loss and protective against diabetes and heart disease.

《美國新聞與世界報道》與健康專家組合作,對四十種飲食法進行了評估和排序。排名靠前的飲食法具備易遵循,營養,健康,安全,有效減重,預防糖尿病和心臟病等特點。

DASH diet, which stands for Dietary Approaches to Stop Hypertension, tied with the Mediterranean diet for the top spot.

得舒飲食法(即防治高血壓飲食法)和地中海飲食法並列排行榜榜首。

Nutrients like potassium, calcium, protein and fiber are crucial to fending off or fighting high blood pressure. You don't have to track each one, though.

鉀、鈣、蛋白質和纖維等營養成分對預防和治療高血壓至關重要。但是,你不必太過精細記錄上述各營養素的攝取量。

Just emphasize the foods you've always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), while limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy foods and tropical oils, and sugar-sweetened beverages and sweets.

只要多吃水果、蔬菜、全穀物、瘦肉蛋白和低脂乳品等眾所周知的有益食物,少攝入含糖飲料、甜食,以及肥肉、全脂乳品、熱帶油脂等富含飽和脂肪的食物就可以了。

Top it all off by cutting back on salt!

最重要的是,少吃鹽!

✔ Do: Serve up lean poultry and fish in moderation.

適量食用禽類瘦肉和魚。

They’re low-fat, heart-healthy choices.

它們脂肪含量低,且對心臟有益。

✔ Do: Satisfy your sweet tooth with fruit.

用水果來滿足你對甜食的渴求。

Skip the sugary, fat-laden desserts.

戒掉高糖高脂的甜品。

✔ Do: Have low-fat or fat-free dairy.

食用低脂或脱脂的乳品。

Lowering your fat intake is important for a heart-healthy diet.

減少脂肪攝入對保持心臟健康十分重要。

✔ Do: Be moderately physically active for at least 2 hours and 30 minutes per week.

適量鍛鍊,每週至少運動兩個半小時。

✖ Don’t: Reach for the saltshaker.

控制自己,遠離鹽瓶。

Instead, season your dishes with herbs, spices or lemon zest. Your heart will thank you.

可以用香草、香料或檸檬皮等調味。你的心臟會因此受益。

Tuna salad on a bed of lettuce

吞拿魚配生菜

R-C (2).jpg

A tuna salad on top a bed of lettuce is one option that is a delicious source of protein and vitamins.

美味的吞拿魚配生菜是蛋白質和維生素的優質選擇。

Bran flakes

麥片

Breakfast needn’t be complicated. Pour a bowl of bran flakes, douse in low-fat milk and top with blueberries or sliced peaches to sweeten without added sugar.

早餐從簡即可。用低脂牛奶泡一碗麥片,撒上點藍莓或桃片代替糖來增加甜味。

Mediterranean diet pyramid emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices.

位於波士頓的非盈利智庫Oldways與哈佛大學合作,總結出地中海飲食金字塔(Mediterranean diet pyramid),來看看具體怎麼吃:

Eat fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation, while saving sweets and red meat for special occasions.

每週至少吃幾次魚類和海鮮;適量食用禽類、蛋類、奶酪和酸奶,偶爾吃點甜食和紅肉。

Top it off with a splash of red wine (if you want), remember to stay physically active and you're set.

除此之外,小酌紅酒(如果你喜歡的話),堅持運動,這就是地中海飲食法的祕籍啦。

Daily beverage recommendations: 6 glasses of water; wine in moderation.

每日推薦飲品:6杯水,適量紅酒。

Monthly: red meat.

每月吃幾次紅肉。

Weekly: fish, poultry, eggs and sweets.

每週吃幾次魚、禽類、蛋和甜食。

Daily: bread, pasta, rice, couscous, polenta, other whole grains & potatoes, fruits, beans, legumes & nuts, vegetables, olive oil, cheese & yogurt.

每天吃麪包、意式麪食、米飯、蒸粗麥粉、玉米粥、其他全穀物和土豆、水果、豆類、堅果、蔬菜、橄欖油、奶酪和酸奶。

Daily physical activity.

每天鍛鍊身體。

✔ Do: Have a glass of red wine with dinner.

晚餐喝一杯紅酒。

It’s a staple of many Mediterranean diets, and research suggests it may do your heart a favor.

這是地中海飲食的慣例,研究表明紅酒或對心臟有益。

✖ Don’t: Eat much red meat.

不要吃太多紅肉。

It’s high in saturated fat and has been linked to cancer and heart disease. Have it no more than a few times per month, suggests Oldways.

紅肉含有大量飽和脂肪,與癌症和心臟病的發作有一定聯繫。Oldways智庫建議每月最多隻能食用幾次紅肉。

Greek yogurt

希臘酸奶

Add strawberries or raspberries and a teaspoon of honey to sweeten. To make it a more complete breakfast, this can be paired with a slice of whole-grain toast "buttered" with smashed avocado.

加點草莓、樹莓或一勺蜂蜜來增加甜度。用它搭配一片塗了牛油果泥的全穀物麪包片,就是一頓豐盛的早餐啦。

Roasted almonds

烤杏仁

Grab a handful for a protein-packed snack that will keep you from loading up on sugary junk later in the day.

抓一小把杏仁作為高蛋白零食吧,它可以抑制你過會兒吃垃圾甜食的衝動。

Steamed mussels

清蒸貽貝

Try steamed mussels for a fresh seafood meal that can be prepared in about a half hour. Cook them in dry white wine for extra flavor.

嘗試一下半個小時即可出鍋的海鮮大餐——清蒸貽貝吧。烹飪時加點乾白葡萄酒會更美味哦。

There’s more to weight loss than counting calories – if you make healthier choices and behavior changes, you’ll feel better while losing weight.

減重可不只是計算攝入的卡路里。如果你能做出更加健康的飲食選擇,改變生活方式,你將在減重的同時愉悦身心。

The Weight Watchers Beyond the Scale Program, launched in late 2015, is designed to help people eat better, move more and shift their mindset.

輕體協會“體重秤之外”減重計劃於2015年末發起,旨在幫助人們吃得更健康,運動更多,從而改變心態。

The program assigns every food and beverage a SmartPoints value, based on its nutrition (higher amounts of saturated fat and sugar increase the point value; higher amounts of protein bring the point value down).

這項計劃依據營養成分給每種食物和飲品設置了一個智能分數,飽和脂肪和糖含量越高,分值越高;而蛋白質含量越高,分值越低。

Choices that fill you up the longest “cost” the least, and nutritionally dense foods cost less than empty calories.

飽腹感越強的食物分值越低,而在提供相同卡路里的前提下,高營養食物分值更低。

✔ Do: Load up on fruits and veggies.

多吃果蔬。

They carry zero points, meaning you can eat as many as you need to feel satisfied, since they contribute healthful nutrients like fiber, vitamins and minerals, and are more filling than, say, a bag of chips or a candy bar.

新鮮水果和蔬菜分值為零,因為蔬果可以提供纖維、維生素、礦物質等有益營養成分,且比薯片和糖果更有飽腹感。所以你可以盡情吃蔬果,吃到滿足為止。

✔ Do: Take a supplement.

服用營養素補充品。

Weight Watchers suggests taking a daily multivitamin to ensure you’re getting enough calcium, zinc, magnesium, iron, vitamin B-12 and other important nutrients.

輕體協會建議每天服用複合維生素片以確保獲得充足的鈣、鋅、鎂、鐵、維生素B-12和其他重要的營養成分。

Chicken noodle soup

雞肉麪條

Add vegetables like peas, corn, green beans and carrots to give it a boost of flavor and vitamins.

加一些豌豆、玉米、綠豆、胡蘿蔔等蔬菜,讓它味道更鮮,維生素含量更高。

Chopped spinach salad and pear salad with sherry vinaigrette

菠菜、梨沙拉配雪莉醋油汁

Pomegranate seeds add a pop of color and flavor to salads.

石榴子可以給沙拉增添色彩和口感。

重點單詞   查看全部解釋    
sweeten ['swi:tn]

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v. (使)變甜,使愉悦,淨化

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junk [dʒʌŋk]

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n. 垃圾,廢舊雜物,中國平底帆船
vt. 丟

 
pressure ['preʃə]

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n. 壓力,壓強,壓迫
v. 施壓

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contribute [kən'tribju:t]

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vt. 捐助,投稿
vi. 投稿,貢獻,是原因

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bowl [bəul]

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n. 碗,碗狀物,季後賽,圓形露天劇場
v.

 
hypertension [.haipə'tenʃən]

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n. 高血壓,過度緊張

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source [sɔ:s]

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n. 發源地,來源,原始資料

 
zest [zest]

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n. 熱情 n. 風味 n. 橘皮

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slice [slais]

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n. 薄片,切片
vt. 切成薄片,削

 
emphasize ['emfəsaiz]

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vt. 強調,着重

 


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