雞肉VS魚肉，哪一種更健康？

Both chicken and fish are prized for their high protein content, but which one is healthier? The answer depends on a number of factors, such as the type of fish or chicken cut and how you cook them. For example, fried chicken wings are loaded with carbs and trans fats. A 3.5-ounce serving boasts 310 calories, 11 grams of carbs, 21 grams of protein, and 20 grams of fat, including 5.4 grams of saturated fat, according to My Food Data. Roasted chicken breast, by comparison, has just 165 calories, 3.6 grams of fat, and 31 grams of lean protein per 3.5 ounces. Likewise, fish dishes can be more or less healthy, depending on the cooking method.

雞肉和魚肉都因其高蛋白質(zhì)含量而備受推崇，但哪一種更健康呢?答案取決于很多因素，比如魚或雞肉的類型以及烹飪方法。例如，炸雞翅含有大量的碳水化合物和反式脂肪。根據(jù)My Food的數(shù)據(jù)，一份3.5盎司的食物含有310卡路里，11克碳水化合物，21克蛋白質(zhì)，20克脂肪，包括5.4克飽和脂肪。相比之下，烤雞胸肉每3.5盎司只有165卡路里，3.6克脂肪和31克瘦蛋白。同樣，根據(jù)烹飪方法的不同，魚類菜肴或多或少都是健康的。

The American Heart Association recommends eating up to 5.5 ounces of fish or poultry without the skin per day. Just make sure you grill, bake, or microwave your food rather than frying it. AHA suggests removing the skin from chicken, but that's subject to debate. Chicken skin is rich in unsaturated fats and can be a healthy addition to your diet, notes Harvard T.H. Chan of Public Health.

美國心臟協(xié)會建議每天食用5.5盎司的去皮魚或家禽。只要確保你是燒烤，烘焙，或微波，而不是煎炸它。美國心臟協(xié)會建議把雞皮去掉，但是這個建議還存在爭議。公共衛(wèi)生的Harvard T.H.Chan指出，雞皮富含不飽和脂肪，是飲食中的健康補充。

Dieters often turn to fish and chicken as their main sources of protein. This nutrient promotes satiety and keeps your metabolism up, explains a 2012 review published in the British Journal of Nutrition. Plus, it makes it easier to preserve lean mass and burn fat while on a diet. As the researchers note, a daily intake of 1.2 grams of protein per kilogram of body weight may help reduce blood pressure and improve body composition, or fat-to-muscle ratio.

節(jié)食者通常以魚類和雞肉作為主要的蛋白質(zhì)來源。2012年發(fā)表在《英國營養(yǎng)學雜志》上的一篇評論解釋說，這種營養(yǎng)物質(zhì)能促進飽腹感并保持新陳代謝。另外，在節(jié)食的時候，這樣可以更容易地保持體型和燃燒脂肪。研究人員指出，每公斤體重每天攝入1.2克蛋白質(zhì)可能有助于降低血壓，改善身體組成，或脂肪與肌肉的比例。

When it comes to chicken versus fish, both are high in protein and low in carbs. But their nutritional value depends largely on how you cook them. Additionally, some chicken cuts and types of fish are healthier than others. A can of light tuna, for instance, provides 191 calories, 42 grams of protein, 1.4 grams of fat, and zero carbs, per SELF Nutrition Data. Another healthy choice is Atlantic or Pacific cod, which has about 90 calories, less than 1 gram of fat, and 17 grams of protein per 3.5 ounces, as reported by Seafood Health Facts.

說到雞肉和魚肉，兩者都是高蛋白低碳水化合物。但是它們的營養(yǎng)價值很大程度上取決于你如何烹飪它們。此外，有些雞塊和魚類更健康。例如，根據(jù) SELF 營養(yǎng)數(shù)據(jù)，一罐清淡的金槍魚能提供191卡路里，42克蛋白質(zhì)，1.4克脂肪，零碳水化合物。另一種健康的選擇是大西洋鱈魚或太平洋鱈魚，據(jù)《海鮮健康事實》報道，每3.5盎司鱈魚含有大約90卡路里，不到1克脂肪和17克蛋白質(zhì)。

Generally, frying increases the fat content of food, adding unnecessary calories to your diet. Take fast food, for example. "Both chicken nuggets and fish sticks will be made with highly processed protein sources, breaded with refined starches, and fried in unhealthy fats. They're also packed with artificial ingredients and additives to help with texture, taste, and shelf life," explains registered dietician Gina Consalvo (via Prevention).

一般來說，油炸會增加食物中的脂肪含量，給你的飲食增加不必要的卡路里。以快餐為例。“雞塊和魚條都是用高度加工的蛋白質(zhì)來源制作的，外面裹著精制淀粉，在不健康的脂肪中炸制。“注冊營養(yǎng)師吉娜•康薩沃(Gina Consalvo)解釋說: “它們還含有人造成分和添加劑，有助于口感、味道和保質(zhì)期。”。