6個食物小貼士:健康飲食的簡單指南

6個食物小貼士:健康飲食的簡單指南

Healthy eating can be easy if you follow a few simple rules. We guide you through three types of food you should eat more of and three types to avoid.

如果你遵循一些簡單的規(guī)則，健康的飲食是很容易的。我們將為你介紹三種你應該多吃的食物，以及三種你應該避免的食物。

Here's what to remember:

你需要記住以下內(nèi)容：

Eat more

多吃

Nuts and seeds. They contain all the nutrients you need to kick-start the growth of new life. "Nuts and seeds have an incredibly powerful mixture of healthy fats, fiber and probably most importantly trace nutrients," says Dariush Mozaffarian, a cardiologist and the dean of the nutrition school at Tufts University.

堅果和種子。它們含有你啟動新生命生長所需的所有營養(yǎng)。塔夫茨大學營養(yǎng)學院院長、心臟病學家達魯什·莫扎法里安說:“堅果和種子含有非常豐富的健康脂肪、纖維，其中最重要的可能是微量營養(yǎng)素。”

"These flavonols, these polyphenols, have a range of effects on us, on our gut bacteria, on our livers, on our cellular functions that are incredibly beneficial as we age."

“這些黃酮醇，這些多酚，對我們有一系列的影響，隨著我們年齡的增長，對我們的腸道細菌，我們的肝臟，我們的細胞功能，都是非常有益的。”

Regularly eating a (portion-controlled) handful of any kind of nut also can help ward off excessive weight gain.

經(jīng)常適量地吃一些堅果也可以幫助避免過度的體重增加。

Fruits and vegetables. The nutrition mandate to eat more fruits and vegetables should come as no surprise. But these two tips might help you follow the rule more easily. First, they don't have to be fresh to be healthy. "If you get frozen fruits or vegetables, that's great. If you can get canned fruits or vegetables that don't have a lot of sodium or added sugar, that's fine," Mozaffarian says.

水果和蔬菜。多吃水果和蔬菜的營養(yǎng)要求應該不足為奇。但這兩個技巧可能會幫助你更容易地遵守規(guī)則。首先，他們不是只有新鮮才健康。“如果你有冷凍水果或蔬菜，那就太好了。如果你能買到不含太多鈉或添加糖的罐裝水果或蔬菜，也可以。”莫扎法里安說。

Healthy fats, especially omega-3 fatty acids from seafood. Omega-3 fatty acids are great for the brain and heart. "Babies who got more omega-3s in their diets either from formula or having fish had better brain function," Mozaffarian says. If you don't eat fish, you can also get omega-3s from flax seeds, walnuts or chia seeds.

健康的脂肪，尤其是海鮮中的-3脂肪酸。-3脂肪酸對大腦和心臟都有好處。莫扎法里安說:“從配方奶粉或魚肉中獲得更多-3脂肪酸的嬰兒，其大腦功能更好。”如果你不吃魚，你也可以從亞麻籽、核桃或奇亞籽中獲得-3脂肪酸。

Eat less

少吃

Processed meat. "There's about 400% more sodium in processed meats than in unprocessed meats," Mozaffarian says. That's because salt is used to process meat. So are nitrates. There's some evidence that nitrates can lead to the formation of compounds that are carcinogenic to us. In particular, eating lots of bacon is linked to a higher risk of colorectal cancer.

加工肉類。莫扎法里安說:“加工過的肉類中的鈉含量比未加工過的肉類高400%。”那是因為加工肉類過程中需要鹽。硝酸鹽也是如此。有證據(jù)表明硝酸鹽會導致我們形成致癌化合物。特別是，吃大量的培根會增加患結(jié)腸直腸癌的風險。

Sugary drinks and refined carbohydrates. There was a study that found drinking just one sugary drink a day can increase the risk of getting Type 2 diabetes by about 20%. Also, refined starch is the hidden sugar, so think twice before eating starchy snacks like crackers and pretzels.

含糖飲料和精制碳水化合物。有一項研究發(fā)現(xiàn)，每天只喝一杯含糖飲料會使患2型糖尿病的風險增加20%。此外，精制淀粉是隱藏的糖，所以在吃餅干和椒鹽卷餅等淀粉類零食之前要三思。

Salt, especially in packaged foods. "The most obvious and well-confirmed problem with too much salt is it raises your blood pressure," Mozaffarian says. "And high blood pressure is a clear risk factor for stroke and for heart attacks."

鹽，尤其是包裝食品中的鹽。莫扎法里安說:“鹽攝入過多最明顯、也得到充分證實的問題是，它會使你的血壓升高。”“高血壓是中風和心臟病發(fā)作的明顯危險因素。”

Cutting back on salt can be tricky because it's often hidden in foods where you don't even suspect it, like bread and breakfast cereal. "When you're looking at a snack item," Ginn-Meadow says, "aim for no more than 100 to 150 milligrams of sodium."

減少鹽的攝入是一件棘手的事情，因為它通常隱藏在你根本想不到的食物中，比如面包和早餐麥片。“當你看零食的時候，”吉恩梅多說，“選擇鈉含量不超過100到150毫克的食物。”