你可以考慮低碳水化合物而不必完全放棄碳水化合物

你可以考慮低碳水化合物而不必完全放棄碳水化合物

It's trendy to go low-carb these days, even no carb. And, yes, this can lead to quick weight loss.

現(xiàn)在流行低碳水化合物，甚至是不含碳水化合物。是的，這會導(dǎo)致快速減肥。

But ditching carbs is tough to do over the long haul. For starters, you're swimming upstream. On average, adults in the U.S. get about 50 percent of their daily calories from carbohydrates.

但是從長遠(yuǎn)來看，很難擺脫碳水化合物。首先，你是在逆流而上。平均而言，美國成年人每天50%的熱量來自碳水化合物。

And, if you truly cut out all carbs, you'll have to give up fruits, vegetables, whole grains and beans — which are the building blocks of a healthy diet.

而且，如果你真的戒掉所有的碳水化合物，你將不得不放棄水果、蔬菜、全谷物和豆類——它們是健康飲食的基石。

So, why do carbs get such a bad rap? Well, as we discuss in our new Life Kit, a lot of us are choosing the wrong kind of carbs.

那么，為什么碳水化合物名聲這么差呢?好吧，正如我們在新一期的“生活工具包”中討論的那樣，我們很多人都選擇了錯誤的碳水化合物。

"We've known for decades that different foods affect the body differently," says Dr. David Ludwig. He's a professor of nutrition at the Harvard School of Public Health and the co-director of the New Balance Foundation Obesity Prevention Center Boston Children's Hospital.

“幾十年來，我們都知道不同的食物對身體的影響是不同的，”大衛(wèi)·路德維希博士說。他是哈佛大學(xué)公共衛(wèi)生學(xué)院的營養(yǎng)學(xué)教授，也是波士頓兒童醫(yī)院新平衡基金會肥胖預(yù)防中心的聯(lián)合主任。

So, let's compare two carbohydrate-rich foods. If you're shopping in the bread aisle, you can pick white bread or a whole-grain bread, maybe pumpernickel or rye. They may have about the same number of calories, but the whole grain has a lot more going for it.

讓我們來比較兩種富含碳水化合物的食物。如果你在面包區(qū)購物，你可以選擇白面包或全麥面包，也可以選擇粗麥或黑麥面包。它們的卡路里含量可能是一樣的，但全麥的卡路里含量要高得多。

"When you eat a minimally processed grain ... they take a while to digest. Blood sugar rises relatively more gently. You produce less calorie," Ludwig explains.

“當(dāng)你吃低加工的谷物時……它們需要一段時間來消化。血糖上升相對較慢。你會產(chǎn)生較少的卡路里。”路德維希解釋道。

Think of whole grains as slow carbs because of this slow digestion. (Other slow carbs include fruits, vegetables, beans and grains.)

全谷類食物被認(rèn)為是低碳水化合物，因為它們消化緩慢。(其他低碳水化合物包括水果、蔬菜、豆類和谷物。)

Whole grains — which include everything from whole wheat to brown rice to steel-cut oats and farro — are also rich in fiber. A new study published in The Lancet finds that people who eat a diet rich in fiber and whole grains have a reduced risk of Type 2 diabetes, stroke, coronary heart disease and colorectal cancer.

全谷物——包括從全麥到糙米，從粗燕麥到法羅——也富含纖維。發(fā)表在《柳葉刀》上的一項新研究發(fā)現(xiàn)，飲食中富含纖維和全谷物的人患2型糖尿病、中風(fēng)、冠心病和結(jié)腸直腸癌的風(fēng)險較低。

Here's what to visualize: When you eat whole grain wheat bread, you're getting everything that comes in the wheat kernel. This includes the fiber-rich bran. It also includes the germ, which is the embryo of the seed, so it contains everything that's needed to nurture new life.

你可以這樣想象:當(dāng)你吃全麥面包的時候，你會吃到麥粒里的所有東西。這包括富含纖維的麩皮。它還包括胚芽，也就是種子的胚胎，所以它包含了孕育新生命所需的一切。

Think of wheat germ as a little packet of nutrients, including zinc, magnesium and Vitamin E.

小麥胚芽是一小包營養(yǎng)物質(zhì)，包括鋅、鎂和維生素E。

But with white bread, all this good stuff has been stripped out during processing. All that's left is starch, which is one step away from turning to sugar in your body. "Refined starch is the hidden sugar," says Dr. Dariush Mozaffarian, dean of the nutrition school at Tufts University.

但是白面包中所有這些好東西在加工過程中都被去掉了。剩下的就是淀粉了，它在你體內(nèi)離變成糖只有一步之遙。塔夫茨大學(xué)營養(yǎng)學(xué)院院長莫札發(fā)瑞安博士說:“精制淀粉是隱藏的糖。”

And it's not just white bread. Many of the packaged snacks we eat, such as pretzels and crackers, are often made from refined starch. So when you eat these foods, that starch can "slam into your bloodstream, raising blood sugar and insulin," Ludwig says. And this can send a signal to the body to store fat and leave you feeling hungry.

不僅僅是白面包。我們吃的許多袋裝零食，如椒鹽卷餅和餅干，通常是由精制淀粉制成的。路德維希說，所以當(dāng)你吃這些食物時，淀粉會“流進(jìn)你的血液，提高血糖和胰島素含量”。這可以向身體發(fā)出儲存脂肪的信號，讓你感到饑餓。

So I've cut back on refined carbs. And the science suggests this is the way to go. The authors of the latest Lancet study say their findings "provide convincing evidence for nutrition guidelines to focus on increasing dietary fiber and on replacing refined grains with whole grains." U.S. Dietary Guidelines recommend that at least half of your daily grain consumption should come from whole grains. But currently, most Americans under-consume whole grains and exceed the recommended limits on refined grains.

所以我減少了精制碳水化合物的攝入量。而科學(xué)表明，這才是解決之道。《柳葉刀》雜志最新研究的作者說，他們的發(fā)現(xiàn)“為營養(yǎng)指南提供了令人信服的證據(jù)，指導(dǎo)人們關(guān)注增加膳食纖維，用全谷物代替精制谷物。”美國膳食指南建議，每天至少一半的谷物攝入應(yīng)該來自全谷物。但目前，大多數(shù)美國人食用全谷物不足，并超過了精制谷物的推薦飲食量。