有效減肥的健康飲食規(guī)則
有效減肥的健康飲食規(guī)則
A new study has revealed that Britons who follow nine healthy dietary rules can lose weight and live longer.
一項(xiàng)新的研究表明，遵循9條健康飲食規(guī)則的英國人可以減肥和長壽。
The "Healthy Eating Guide" for Public Health The UK has 9 dietary recommendations such as fruits, vegetables, red meat, fish, fiber and sugar.
英國公共衛(wèi)生的“健康飲食指南”有9種飲食建議，如水果、蔬菜、紅肉、魚、纖維和糖。
The London School of Hygiene and Tropical Medicine says only 0.1% of people met all of the goals and 44% met three or four goals.
倫敦衛(wèi)生和熱帶醫(yī)學(xué)學(xué)院表示，只有0.1%的人實(shí)現(xiàn)了所有目標(biāo)，44%的人實(shí)現(xiàn)了三到四個(gè)目標(biāo)。
People who met at least 5 goals had a 7% lower risk of infant mortality and 30% lower CO2 emissions than those who met only 2 goals.
與只完成兩個(gè)目標(biāo)的人相比，至少完成5個(gè)目標(biāo)的人嬰兒死亡率低7%，二氧化碳排放量低30%。
Professor Alan Dangour said: "Following the Healthy Eating Guidelines will fundamentally improve human health in the UK and reduce our ecological footprint on the planet" ..
艾倫·丹格教授說:“遵循健康飲食指南將從根本上改善英國人的健康，并減少我們在地球上的生態(tài)足跡。”
Which dietary rules help to lose weight effectively?
哪些飲食規(guī)則有助于有效減肥?
1. Choose foods low in fat
選擇低脂肪的食物
Low-fat food choices can help you lose weight as they are lower in fat.
選擇低脂肪食物可以幫助你減肥，因?yàn)樗鼈冎竞枯^低。
This also means that they have a lower sugar content, reducing the calories of the food.
這也意味著它們的含糖量較低，減少了食物的熱量。
The guidelines state that you should choose low-fat dairy products such as cheese and yogurt.
該指南指出，你應(yīng)該選擇低脂乳制品，如奶酪和酸奶。
2. Two servings of fish a week
一周吃兩次魚
Oily fish is rich in vitamin D, protein, some B vitamins and selenium. It is also rich in omega 3 fatty acids, which provide a lot of health benefits.
魚油富含維生素D、蛋白質(zhì)、一些維生素B和硒。它還富含對(duì)健康有益的歐米加3脂肪酸。
The main benefit of fish oil has been shown to reduce the risk of heart attack, stroke and other cardiovascular diseases.
魚油的主要好處已被證明可以降低心臟病、中風(fēng)和其他心血管疾病的風(fēng)險(xiǎn)。
Eat two servings a week and no more than 70 grams of red or processed meat per day.
每周吃兩次，每天不超過70克的紅肉或加工肉類。
By choosing oily fish, you can reduce the amount of sugar in your diet as oily fish has a lot of flavor, so it usually doesn't require any extra seasoning.
通過選擇油性魚，你可以減少你飲食中的糖量，因?yàn)橛托贼~很有味道，所以通常不需要任何額外的調(diào)味料。
3. Five fruit servings - vegetables a day
每天五份水果和蔬菜
Eating five servings of fruits and vegetables per day is a great way to help you feel full while still getting the recommended daily intake.
每天吃五種水果和蔬菜是一種很好的方法，可以讓你感覺飽，同時(shí)還能達(dá)到每天推薦的攝入量。
Experts say that green vegetables keep you full for longer.
專家說綠色蔬菜能讓你的飽腹感更持久。
A serving of fruit includes an apple or a banana, and a serving of vegetables is about 80g of vegetables.
一份水果包括一個(gè)蘋果或一個(gè)香蕉，一份蔬菜大約是80克蔬菜。
Nutritionist Rebecca Hawthorne recommends that half of your meal should be colorful vegetables.
營養(yǎng)學(xué)家麗貝卡·霍桑建議，每頓飯中應(yīng)該有一半是色彩鮮艷的蔬菜。
4. Cut down on sweets
少吃甜食
In order to stay healthy and lose weight, it is not surprising that you should cut down on the chocolate and cake you eat on a daily basis.
為了保持健康和減肥，你應(yīng)該減少每天吃的巧克力和蛋糕的量，這并不奇怪。
The guidelines state that you don't need to cut these out entirely, but you should only eat them in small amounts.
指導(dǎo)方針指出，你不需要完全切斷這些，但你應(yīng)該只吃少量。
Nutritionist Lisa Borg recommends avoiding sweets three hours before bed.
營養(yǎng)學(xué)家麗莎·博格建議睡前三小時(shí)不要吃甜食。
5. Meals consist of starch-rich carbon types
每餐都有富含淀粉的碳元素
Your meal advice should be based on starchy carbohydrates like potatoes and rice.
你的飲食建議應(yīng)該以淀粉碳水化合物為基礎(chǔ)，比如土豆和米飯。
Carbs are the key to any diet and you should try eating foods like pasta and whole grain rice to keep you full longer.
碳水化合物是任何飲食的關(guān)鍵，你應(yīng)該試著吃像意大利面和全麥大米這樣的食物來保持你的飽腹感。
Nutritionists recommend that a quarter of your serving should be slow-burning starches.
營養(yǎng)學(xué)家建議每一餐中有四分之一是慢燃淀粉。
Slow-burning carbs are found in brown rice.
慢燃碳水化合物存在于糙米中。
6. Choose unsaturated oils
選擇不飽和油
Experts recommend that you use only a small amount of unsaturated oils when cooking.
專家建議烹飪時(shí)只使用少量的不飽和油。
Oils like vegetable, sunflower, and canola oils can help keep your heart healthy.
植物油，葵花籽油和菜籽油可以幫助保持你的心臟健康。
These oils are also commonly found in fish such as mackerel, sardines, and herring.
這些油也普遍存在于鯖魚，沙丁魚和鯡魚中。
7. Drink 6-8 glasses of water or a sugar-free beverage every day
每天喝6-8杯水或無糖飲料
Staying hydrated is key to weight loss, and many experts say that if you feel hungry you may be really just thirsty and you should drink water.
保持水分是減肥的關(guān)鍵，許多專家說，如果你感到饑餓，你可能真的只是渴了，你應(yīng)該喝水。
Drinking 6 to 8 glasses of water, milk and other unsweetened beverages can help you reach your goal.
喝6到8杯水，牛奶和其他無糖飲料可以幫助你達(dá)到你的目標(biāo)。
Be wary of fruit juices as they contain natural sugars that can sometimes cause you to exceed your daily calorie allowance.
小心果汁，因?yàn)樗鼈兒刑烊惶?，有時(shí)會(huì)導(dǎo)致你超過每日的卡路里允許量。
8. Sticking to permissible energy consumption standards
堅(jiān)持容許的能源消耗標(biāo)準(zhǔn)
When it comes to the amount of food we are allowed to consume each day, guidelines differ for men and for women.
說到我們每天可以攝入的食物量，男性和女性的指導(dǎo)方針是不同的。
To maintain a healthy weight, women should eat 2,000 calories while men's goal is 2,500 calories.
為了保持健康的體重，女性應(yīng)該攝入2000卡路里，而男性的目標(biāo)是2500卡路里。
However, this is only a guide and if you are trying to lose weight then you can lose a few hundred more calories.
然而，這只是一個(gè)指南，如果你正試圖減肥，那么你可以減去幾百卡路里。
This is due to the fact that foods often contain sugars that can raise your blood sugar, give you energy and keep you awake.
這是因?yàn)槭澄镏型ǔ：械奶欠謺?huì)提高你的血糖，給你能量，讓你保持清醒。
9. Check the product label
檢查產(chǎn)品標(biāo)簽
Food labels in supermarkets are easy to check and most of them include use warnings.
超市里的食品標(biāo)簽很容易檢查，大部分都有使用警告。
Green means the product is good for consumption and low in fat, orange means the medium and red means you shouldn't consume the food as often.
綠色表示該產(chǎn)品適合食用且脂肪含量低，橙色表示中等含量，紅色表示不應(yīng)該經(jīng)常食用。
Some product labels also tell you your daily consumption per serving of the food you will eat.
一些產(chǎn)品標(biāo)簽還會(huì)告訴你每天吃的每一份食物的消費(fèi)量。
Experts say that you should choose foods that are low in fat and low in sugar.
專家說你應(yīng)該選擇低脂肪、低糖的食物。
