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18个食物谬论:什么样的饮食是健康的

15+ Myths We Blindly Believe About Healthy Food

你知道
You know
大多数人一听到健康饮食 他们就会想到不吃谷蛋白
When most people hear healthy eating,they think it means no gluten,
不吃碳水化合物 可能还有
no carbs, and maybe even
下午6点后不再进食
no food after 6 P.M.
但我来告诉你一个小秘密
But let me tell you a little secret
这些全部都只是谣言而已!
all of this is nothing more than a myth!
现在是时候打破这些无稽之谈了
And it’s time to bust more of them…
谬论一 有机食物就是健康食品
Organic food is healthy food
有些人只要看到包装上写着“有机”两个字
Some people are ready to buy anything
就迫不及待地 准备买了
if they see the word “ organic ” on the package.
但是所有的有机巧克力 有机饼干
But all organic chocolate, cookies,
有机薯片和其他你喜爱的食品
chips and other things you love are still full of
仍然富含大量糖和脂肪 而这恰恰是你想避免的
sugar and fat that you run away from in their non-organic versions.
所以不要想当然 买东西之前看一下成分表
So don’t assume anything and always check the ingredient list before buying something.
谬论二 你必须每天吃一定数量的水果
You have to eat certain number of fruit aday
这句话你可能至少听过一次
You probably heard at least once
你每天必须吃6个苹果或者其他水果 来保持健康
that you have to eat 6 apples or any other fruit a day to be healthy.
这简直就是胡说八道!
That’s hogwash!
首先
First of all,
让我们实在一点 任谁一天吃那么多水果 都会觉得很撑
let’s be real – nobody can eat that many fruit every single day without feeling stuffed.
其次 明明可以选择每天喝500毫升苹果汁
And secondly, why suffer from stuffing oranges
为什么要承受嘴里塞满橙子的厌恶感?
in your mouth when you can drink 500 ml of apple juice per day?
那才是正宗的6个苹果!
That’s exactly 6 apples for ya!
嘿!
Hey!
也许一半果汁一半水果
Maybe go half and half juice and fruit
因为在吃掉整个水果过程中 吃一些水果纤维
Because eating the whole fruit with its roughage
也能帮助到消化过程
also helps the digestive process
谬论三 如果吃甜食 那就是饮食不健康
If you eat sweets, you eat unhealthily
你最应该关注的事情 是饮食的营养均衡
The main thing you should pay attention to is the energy balance of your food.
例如 一个普通的鳄梨和一个全麦面包
For example, an ordinary avocado on white toast
比涂上30克巧克力酱的白吐司 所含的卡路里更高
contains more calories than 30 grams of forbidden Nutella on white toast.
所以放轻松 你不需要对自己太严格!
So good news is that you don’t have to be too strict with yourself!
但是你必须对你日常营养摄入负责 并了解自己的身体极限所在
But you have to be responsible about your daily nutrient consumption and know your limits.
谬论四 糖导致肥胖
Sugar causes obesity Sugar,
如果你想健康饮食的话 糖类 显然是不应该出现在你的菜单里的
Sugar,obviously, shouldn’t be in your menu if you want to eat healthy.
但是 糖并不是导致所有问题的原因所在 包括肥胖!
However,it’s not responsible for all the problems in the world, even obesity!
造成肥胖最常见的原因是持续长时间的热量过剩
The most common reason behind it is a consistent calorie surplus,
而不是因为你上个月吃的士力架 或香草冰淇淋
not a Snickers bar or vanilla ice cream you ate last month.
只要控制住你日常卡路里摄入量就完全没问题了!
Keep your daily calorie intake in check and everything will be alright!
谬论五 盐是敌人
Salt is the enemy
大多数想健康饮食的人对于盐和糖的抗拒程度是一样的
Most people who try to eat healthy despise sugar and salt with the same level of passion.
但完全不吃盐会导致头痛 疲劳和恶心
But going completely salt-less has been linked to headaches, fatigue, and nausea.
结果证明 专家说不是所有的盐都一样!
It turns out that specialists say that not all saltwas created equal!
注册营养师和厨师Julie Bednarski
Julie Bednarski, a registered dietitian and chef,
表明 对健康最好的盐的品种 是喜马拉雅的一种粉红色的盐
suggests that the best type of salt for your health is pink Himalayan one.
它能给你的身体 提供84种关键微量元素
It provides your system with 84 key trace minerals
因此对你的身体是有益的
and therefore,has a positive effect on your system.
谬论六 蛋白比蛋黄更健康
Egg whites are healthier than yolks
因为一些原因 许多人经常不吃蛋黄 而只吃蛋白
For some reason many people always ignore yolks and try to eat only egg whites
或者根本不吃鸡蛋
or no eggs at all.
这对你的身体来说 是最大的损失之一!
And this is one of the biggest losses foryour body!
一个蛋黄含有大量的蛋白质 维生素A 维生素D
Just one egg yolk contains loads of protein, vitamins A, D,
维生素E 维生素K 以及其他重要元素
E, K, and other important minerals.
此外 蛋黄营养价值非常高
Moreover,egg yolks are highly nutritious,
它能让你在很长的一段时间保持能量满满
making you feel full for longer periods of time.
所以扔掉你所有的零食
So throw away all your snacks and make
养成每天吃一个鸡蛋的习惯吧!
it a habit to eat one whole egg every day!
谬论七 你应该用人造黄油代替黄油
You should replace butter with margarine
黄油里含有饱和脂肪 这并不总是对你的身体系统有好处
Now,butter contains saturated fat which is not always good for your system’s work,
尤其超量就对身体更不好了
especially if you overdo it.
但如果你用人造黄油代替它
But if you replace it with margarine,
你可能犯了一个更大的错误 因为人造黄油通常富含反式脂肪
you may make a bigger mistake , since it’s usually full of trans fats.
正如对待有机食品那般
Just like with organic foods,
在选择产品之前 你必须要仔细浏览成分表
you have to take a closer look at the ingredient list before choosing the product.
含有橄榄油的人造黄油是最好的人造黄油
Margarine with olive oil is the best margarine,
它富含健康的植物脂肪
it’s packed with healthy plant-based fats
这能使你的身体由内得到滋养 从而使你外部精神状态变得非常好
that nourish your system from the inside and make you look good on the outside.
看 这就是那种黄油!
Me,I’m a butter kind of guy!
谬论八 所有的碳水化合物都是有害的
All Carbs are bad for you
每个试图健康饮食的人都听说 可怕的碳水化合物的使命是
Everyone who at least tried to eat healthy heard of terrifying carbs
破坏你的生活和身材
that are on a mission to ruin your life and figure.
但真相其实是
But the truth is
我们的身体需要碳水化合物来获取足够的能量
that our body needs carbohydrates to get a necessary dose of energy.
当然 碳水化合物有不同的来源
Of course, there are different sources of carbs
不是所有的都是健康的
and not all of them are healthy,
所以 最好是坚持选择低加工型食品
so,it’s best to stick to minimally processed foods,
比如牛奶 全谷食品 坚果 水果 和蔬菜
including dairy, whole grains, nuts, fruits, and vegetables.
谬论九 只有吃超级食品才能保持健康
You can be healthy only if you eat superfoods
现实生活中 许多名字很长很难读的
In reality many expensive products
价格昂贵的产品 所含的卡路里 比你想的要高
with long and hard-to-pronounce names contain way more calories than you think.
因此
As a result,
今天你吃了非常火爆流行的干果 明天你一醒来
today you eat hot and popular dried fruit and tomorrow you wake up
就会发现体重增加了好几磅 这是你不想的
with a couple of extra pounds you never asked for.
所以 在买一款新“感觉饮食健康”食品前
So before buying a new “healthy eating sensation”
在网络上搜索下相关信息
you see all over the Internet,
确保它对你的身体真的是营养健康的
make sure it is really nutritious and healthy for your body.
谬论十 零食能促进新陈代谢
Snacks improve your metabolism
随身带一些健康的点心是很好的
Carrying a couple of healthy snacks with you is fine
但不幸的是
but, unfortunately,
它们对改善新陈代谢没有任何效果
they have no effect on your metabolism.
唯一跟你的新陈代谢率有点关系的 是你所吃的东西 因此
your metabolic rate is only slightly related to what you eat,and so
最好是吃有营养的主食!
it’s better be nutritious whole foods!
尽管如此 但这并不意味着你应该戒掉零食
This doesn’t mean that you should give up snacking,though
只需要把以前典型的昂贵的“健康”零食棒换成水果或坚果片就行啦
just change it from typical expensive “healthy” bars to pieces of fruit or nuts.
谬论十一 瘦身咖啡比普通咖啡更健康
Skinny coffee is healthier than regular one
现在很多人对所谓的瘦身咖啡
Nowadays many people go crazy
疯狂着迷 认为它可以使自己立刻变得更苗条更健康
over so-called skinny coffee that can make you slimmer and healthier in no time.
的确 一份瘦身咖啡仅有6卡路里
And it really does contain only 6 caloriesfor one serving.
但是你知道吗?
But did you know
一杯普通黑咖只有5卡路里
that a cup of regular black coffee contains only 5 calories?
而且你还省了好多钱
And you save a lot of money.
对你的饮食和存款而言 普通咖啡都是一个完美的选择!
A perfect choice for your diet and bank account!
谬论十二 无糖汽水比普通汽水更健康
Diet soda is better than regular one
如果在饮食上 你想喝点汽水来欺骗自己一下
If you are in the mood to cheat your diet a little bit and drink some soda,
告诉你个”惊喜” 那就是无糖汽水比普通汽水
I have a surprise for you – diet soda can make
能带给你更高的卡路里!的确
you gain way more calories than regular one! True,
无糖汽水本来是含有更少的热量 但别忘了
diet soda originally contains less calories but don’t forget
它是人造甜味剂
that it’s an artificial sweetener.
这些东西让你比任何时候都想吃糖
These stuff make your system crave sugar
这对你的身材绝对没有任何好处
like never before and your figure definitely doesn’t benefit from that.
当然普通汽水对你的身体也是不好的
Regular soda is no good for your body either,
它会导致蛀牙 而且哮喘和骨质疏松跟它也脱不了关系
it contributes to cavities and is linked to asthma and osteoporosis.
所以 如果你不能抵制这种诱惑
So if you can’t resist the temptation,
就还是选择普通汽水吧 这样可能对身体的伤害还小一点
choose regular soda and maybe a smaller portion
但最好还是两种汽水都别喝
But it’s better still to avoid both of them.
谬论十三 羽衣甘蓝是最健康的蔬菜
Kale is the healthiest green you can find
是的 羽衣甘蓝的确富含各种元素 包括维生素A K C B6 镁 钙 以及其他许多元素
Yes Kale is rich in all kinds of elements, including vitamins A, K, C, B6, magnesium, calcium, and many others.
但这就是最好的蔬菜了吗?
But is it the best green ever?
不是哦
Um, not really
2014年 疾病控制中心发布了一份大型水果和蔬菜的清单
In 2014 The Center of Disease Control published a list of powerhouse fruits and vegetables,
并根据营养含量密度评分对它们进行了排名
ranking them according to their nutrient densityscore.
而羽衣甘蓝
And Kale
最终只排在了这份清单上的第十五位
ended up taking only 15th place on this list!
它输给了菠菜 欧芹 莴苣
It lost to spinach, parsley, Romaine lettuce,
和其他被证实更有营养价值的蔬菜
and other veggies that were proved to be much more nutritious.
谬论十四 做饭应该用椰子油
You should cook with coconut oil
椰子油能提高身体系统中两种胆固醇 高密度脂蛋白(“有益”的)和低密度脂蛋白(“有害”的)
Coconut oil raises two kinds of cholesterolin your system: HDL (“good” one) and LDL (“bad” one).
曾经有一段时间 专家确信
For a while specialists were certain
高密度脂蛋白可以降低低密度脂蛋白的
that HDL can minimize all the harmful effects
有害作用 然而
of LDL.However,
这个观点最终也被证明是个谬论
it turned out to be a myth as well.
因此 当你决定用椰子油
So when you decide to cook your meal
做饭或者把它加进你的健康沙拉里
using coconut oil or add it in your healthy salad,
你同时也额外刺激了“有害”胆固醇
you give an additional boost to your “ bad ” cholesterol,
从而打破了身体系统的平衡
shifting your system’s balance. Instead,
还是用特级初榨椰子油吧!
use extra virgin olive oil!
它富含单不饱和脂肪
It’s full of monounsaturated fats
和多不饱和脂肪酸 能保护心脏 改善身体机能
and polyunsaturated fatty acids that protect your heart and improve your body’s work.
谬论十五 健康食品应该看起来很高级
Healthy food should look cool
现在 完美的健康食品图片在Instagram上受到越来越多的喜爱
These days perfect healthy food pictures are getting more and more likes on Instagram.
但不要误入歧途
But don’t fall for the myth that
觉得健康饮食就是一种时尚
healthy eating is a fashion statement,
这是一种照顾好身体 对自己身体负责的方式
it’s a responsible way of taking care of your body.
想想看 一个加了牛油果和一些奇亚籽的看似健康的面包组合
Think about it – a seemingly healthy combo of avocado with a bunch of chia seeds on sourdough
包含505卡路里 而同样的面包上加简单的两片 培根和一个煎蛋
contains 505 calories, while two simple slices of bacon and a fried egg on the same sourdough
仅含有360卡路里!
has only 360 calories!
所以就算考虑到营养价值 这种组合也不是完美的
So think nutritional value, not flawless presence.
谬论十六 麸质是最糟糕的东西
Gluten is the worst thing ever
事实是 只有在患有乳糜泻或者麸质不耐受的情况下
Avoiding gluten can make you healthier only
为了健康才需要避免吃麸质
if you have Celiac disease or gluten intolerance.
而在其它任何情况下 吃麸质是完全没问题的!
In any other case, you’re perfectly fine!
而大多无麸质食品所含的营养非常低
Most gluten-free foods have very little nutrients and
而且含有非常多的糖份 这不仅会伤害身体系统还会丑化外表
way too much sugar which hurts your system and ruins your looks.
如果你仍旧不确定你是否应该放弃麸质
If you’re still not sure whether or not you should give up gluten,
只需去医院预约 测试一下你的身体对它的反应
just make an appointment and get tested to see how your body responds to it
谬论十七 下午6点之后吃东西会使你变胖
Eating after 6 P.M. makes you fat
所有的关于不要在下午6点后进食的无稽之谈
All this nonsense about not eating after 6 P.M,
是另一个流行的谬论 而人们至今依旧坚持这种说法
is another popular myth that people still live by.
假设你12点睡觉
Let’s say you go to bed at 12 A.M,
而下午6点就停止了进食
and stop eating at 6 P.M.
那么中间很长一段时间 你的消化系统都不知道发生了什么
That’s a huge period of time when your digestive system doesn’t understand what’s going on
也不知道为什么你忽略了它的需求
and why you ignore its needs.
毋庸置疑 6个小时不吃东西根本不健康
Needless to say, going 6 hours without food is far from being healthy.
因此 这种说法应该改一改
So the rule should be completely different.
那就是 睡前2-3小时不要吃东西
Don’t eat 2-3 hours before going to bed.
这就简单多了
That’s a little easier.
最后一个 谬论十八 你需要定期排毒
You need to detox regularly
我们的身体确实是个很神奇的系统 如果你照顾好它 它就像一个时钟一样运行
Our body is a truly magical system which works like a clock if you take good care of it.
我们会觉得一些特殊的果汁和药丸可以帮助净化身体系统
Sometimes we feel like we can help it cleanse with special juice or pill
但事实并非如此
but it’s not true.
Kristin Kirkpatrick是克利夫兰健康管理诊所的一名健康管理师 他也证实了那种说法是错的
Kristin Kirkpatrick, a wellness manager at the Cleveland Clinic Wellness Institute confirms this,
他表示 消化系统已经替我们做了这些辛苦的工作
saying that our digestive system already does this hard work for us.
我们要做的很简单 爱护并且滋养好自己的身体就好了!
Your job is simple – love your body andnourish it!
那你呢 你自己有没有一些健康饮食规则?
So,do you have any healthy eating rules of your own?
如果有 可以在下方评论告诉我
Tell me all about it in the comments below.
然后不要忘记为这个视频点赞噢
Don’t forget to give this video a “ like,
分享给你的朋友们 并且点击订阅吧
” share it with your friends, and click “ subscribe. ”
希望你保持乐观!
Stay on the Bright Side!

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18个健康饮食的谬论

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