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7种你仍然在相信的“健康饮食诀窍” – 译学馆
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7种你仍然在相信的“健康饮食诀窍”

7 MYTHS You Still Believe About "Healthy Eating"

(温柔眩晕的音乐)
(gentle trance music)
我刚注意到我的头看起来像一个巨型马铃薯。
– I just noticed my head looks like a giant potato.
因此健康的食物好像都是我们知道的那样
So, healthy food is something that we all feel that we know
至少是好的一方面
at least a good amount about.
举个例子,胡萝卜,嗯!
For example, carrots, mmmm!
它们味道不错并且对你有益。
They taste good and they’re good for you.
并且,对你来说胡萝卜最好的食用方式当然是
And, of course, they’re way better
原汁原味而非烹饪而食,对吧?
for you raw than cooked, right?
我的意思是,有些常识是众所周知的
I mean, it’s pretty common knowledge
那便是烹饪蔬菜会让其本身的营养流失,
that boiling veggies takes all the nutrients out of them,
或者那些你持有的其他饮食诀窍。
or so you thought.
抱歉朋友,但其实,我再重申一遍,你被骗了。
Sorry friends, but, once again, you’ve been lied to.
在这个视频中,我将会挑出
In this video, I’m going to take
七个众所周知的神论
the seven most commonly believed myths
这些神论你可能是仍然相信的健康食物
that you likely still believe about healthy food
以及隐藏在它们背后的真相解释。
and explain the truth behind them.
我们先看看这个建议
We’re going to be looking at the advice
你可能听说过有些食物你该这样吃
that you’ve likely heard about what to eat
以及不该那样吃。
and what not to eat.
举个例子,如果我告诉你
For example, what if I told you
烹饪的胡萝卜实际上会增加
that boiling carrots actually increases
营养价值,是因为高温破坏了
the nutritional value by breaking down
围绕在贝塔胡萝卜素周围的细胞壁,你会怎么想?
the tough walls surrounding the beta carotene?
是的,别惊讶,这是真的,这才仅仅是个开胃小菜。
Oh yeah, it’s true, and that’s just the beginning.
这里就是七种你仍在相信的”健康饮食诀窍”
This is 7 Myths You Still Believe About Healthy Eating.
无脂好于全脂。
Fat-free is better than full fat.
让我们开始说说大多数人所相信的
Let’s start with something that most people
这个最没脑子的观点。
consider to be a no-brainer.
低脂和无脂食物
Low-fat and fat-free foods
总是更为健康的选择,是吗?
are always the healthier choice, right?
那么,那个观点对于某些肉类以及日常饮食来说,是没错啦。
Well, when it comes to certain meat and dairy products, yes.
但是更多食物并不是这样,食品公司
But more often than not, food companies
用某个东西替换了食品中的脂肪
are replacing that fat with sometihing
那个东西潜在地危害着你的身体,就是糖。
potentially much worse for you: sugar.
你看,当食品制造商们
See, when manufacturers
以人工的方式调整我们食品的成分时,
artificially adjust what’s in our food,
他们需要用别的东西替换食品中的脂肪,
they need to trade in fat for something else
这样的做法是低成本并且会让食品摇身一变成为
that’s low-cost but still gives them the ability
所谓的低脂食品。
to call their product low-fat.
真相便是,在大多数情况下,尽管食品中脂肪含量减少了,
The truth is, in most cases, although fat content decreases,
但卡路里实际上是增加了。
calories have actually increased.
因此食用这些食品会导致你的体重迅速上升。
Thus, eating those items can quickly lead to weight gain.
但是那种酸酸甜甜的软糖会声称它们是低脂肪的。
But these Sour Patch Kids said that they’re low-fat.
你不会想要成为那种肥胖的人,绝对不会。
You don’t wanna be that guy, nope.
坚果是垃圾食品。
Nuts are junk food.
这种神论可能源自于这种事实
This myth has likely stemmed from the fact
你会发现在许多超市的货架上,许多种类的坚果
that you can find many varieties of nuts
跟薯片摆在一起。
next to the potato chips in the grocery store aisle.
但是,你就认为坚果跟薯片是一样的
But, the idea that they’re just as bad for you
所谓的垃圾食品,这是绝对错误的。
as junk food is absolutely false.
实际上,哈佛的研究发现
In fact, researchers at Harvard University found
那些一周至少吃五把坚果的女人
that women who ate at least a handful of nuts
会减少20%的患病几率
at least five times a week were 20% less likely
比如糖尿病,
to develop conditions such as diabetes,
心血管疾病甚至是某些癌症。
cardiovascular disease and even certain cancers.
坚果实际上内含大量的蛋白质
Nuts are actually an incredible source of protein,
以及其他营养物质。
as well as other nutrients.
所以,确保你喜欢坚果的时候
So, make sure the times that you feel like a nut
多于不喜欢坚果的时候
outweigh the times that you don’t.
减少碳水化合物使你更健康。
Eliminating carbs makes you healthier.
我们总能听到一些时尚的饮食方案,
We’ve all heard about the fad diets that are out there
告诉你,别吃碳水化合物,
that tell you to go carb-free
这样,你就能减肥。
and you’ll lose tons of weight.
虽然减少某种碳水化合物
And although reducing certain types of carbs
对你有利,但是,一般来说,
in your diet can be good for you, generally, the benefits
摄入碳水化合物更有利。
of taking in carbohydrates surpass skipping them.
有7种主要研究都认为,
Seven major studies all concluded
摄入谷类碳水化合物的人,
that people who ate grain carbohydrates
发生心脏病的风险低将近30%。
were up to 30% less likely to develop heart disease.
看到没,真正重要的是,
See, what it really comes down to
选对碳水化合物,
is choosing the right type of carbs,
而不是一概否决。
not eliminating them altogether.
丢掉加工后的碳水化合物食品,去试试全谷类食物吧。
Try going for whole grains over the processed food carbs
你的决定将是聪明,健康得多的。
and you’ll be making a much wiser and healthier decision.
获取额外的蛋白质使你更强壮。
Taking in extra protein makes you strong.
许多人一直认为如果你想要强壮
Many people still claim that if you want to toughen up,
获取额外的蛋白质是一个方法。
taking in excess protein is the way to go.
以及,尽管蛋白质能帮助人们获得肌肉,
And, while it’s true that protein helps develop lean muscle,
但肌肉不会自己长出来。
it won’t do that by itself.
你需要健康的饮食来获取碳水化合物和脂肪,
You need a healthy diet of carbs and fats,
更别提最重要的锻炼了。
not to mention, most importantly, exercise.
此外,获取太多的蛋白质
Plus, taking in too much
实际上会产生副作用。
can actually lead to negative effects.
有大量研究报告表明,过量的蛋白质获取
A number of studies have shown that high protein intake
会增加患病的可能性
can actually increase the probability
增加肾结石的患病率百分之二百五十。
of developing kidney stones by as much as 250%.
相信我,你肯定不想尿出石子。
And trust me, you do not wanna pee out a marble.
此外,如果你获取蛋白质的量完全超过了
Additionally, if your protein intake completely overshadows
你所获取的碳水化合物以及有益脂肪的量,
your intake of carbs and healthy fats,
你的肌肉会负担过重。
your muscles are going to suffer anyway.
这只是因为你没有获取充足的营养,
This is because you’re simply not
不能给机体注入活力。
getting enough nutrients to fuel your body.
新鲜的果蔬比冷冻的更为健康。
Fresh fruits and vegetables are healthier than frozen.
许多人都认为这似乎是正确的
As much as it seems like this one must be true,
其实并不是,只是谣传
it is, in fact, a myth.
想想看,当食品公司在包装、冷冻的生产环节中,
You see, when companies package frozen produce,
他们急速冷冻食品
they quick-freeze it and, in doing so,
减少维生素和矿物质含量的流失
halt the loss of vitamin and mineral content.
相反,举个例子,当你在杂货铺的
In contrast, when you select, let’s say,
新鲜果区中的一堆水果中挑选桃子时
a peach from a pile at the fresh produce section
事实上,你在挑着
at the grocery store, you’re actually holding
一个被挑过的,运输和贮藏过的
a piece of fruit that has been picked, shipped and stored,
这些可能会用掉好几天甚至几个星期
all of which could take several days, or even weeks.
在它们的运输过程中,这些水果损失了天然的生物酶
During its journey, this produce loses natural enzymes
这些酶在水果成熟时就释放了出来
which are released from it as it ripens,
然后它还减少了营养成分
and this lessens the nutritional content.
所以冷藏比新鲜的会更好
So, frozen is actually better than the alternative.
但是如果你想有个健康的选择也可以
But, of course, if you want the healthiest option,
刚从藤上摘下的新鲜水果和蔬菜
fresh fruits and veggies right off the vine
永远是最好的选择
is always the best choice.
睡前一杯白兰地会让你健康睡眠。
Brandy before bed means a healthier sleep.
有很多人在宣传睡前一杯酒的作用
There are so many people that swear by a nightcap,
这个传统已从
a tradition that’s been handed down
从16世纪开始就流传至今
by as far back as the 1700s.
但是,真相是,这是错的
But, the truth is that it’s simply not true.
睡前饮酒已被证实
Alcohol consumption before bed has been proven
会真的增加失眠的概率
to actually increase wakefulness
和彻底地摧毁睡眠
and completely disrupt sleep
就是在人上床睡觉后起作用
well after the individual has gone to bed.
一系列最新的研究表明
A series of recent studies have shown that,
尽管睡前喝酒会让人入睡得更快
though the drink may make people fall asleep faster,
但当酒精的效力发挥完人们就会醒来
they would wake up as soon as the alcohol wore off,
所以,这就意味着
which, of course, means them
他们没有得到一晚的好休息
not getting a decent night’s rest.
这个研究同时揭示了一滴酒可导致眼球快速运动
The study also revealed a drop in rapid eye movement
对那些饮酒的人来说,同时也意味着
in those who drank, which means that the memory
大脑中贮存记忆的部分
and retention areas of the brain
有可能在他的梦中受到影响
may have been affected on top of the person’s dreams.
所以,换句话说,你好像被锤子打了一样
So, in other words, you get hammered,
你可能会晕过去
you’re gonna pass out,
但是你不可能用这个来获得一次稳定的睡眠
but then you’re just not gonna have a solid sleep,
所以呢,哈哈,不要这样做哦
so nuh-uh, don’t do it.
牛奶是获取钙的最佳来源。
The best source of calcium is milk.
啊,牛奶对身体好
Ah milk, it does a body good,
但并没有你想象中那么好
but not as good as you might think.
然而它的确含钙
While it does contain calcium,
在食物清单上它排名是挺低的
it’s pretty far down the list of foods
这清单是我们吸收钙的主要来源
that we take in the most calcium from,
然而这清单可能会让你惊讶
and the list might surprise you.
它包含了海军豆,酸奶,沙丁鱼
It includes navy beans, yogurt, sardines,
多叶子的蔬菜和杏仁,这里只举几个例子
leafy greens and almonds, just to name a few.
另外,喝太多的牛奶
In addition, drinking an excess of milk
事实上可能会导致前列腺癌和心脏疾病
can actually lead to prostate cancer and heart disease.
所以三思而后行是明智的
So, it may be wise to think twice
为了去得到钙超量
about trying to get a calcium overload
通过喝一加仑的百分之二
by drinking a full gallon of 2%.
虽然我们说的是牛奶
And while we’re on the subject of milk,
但是让我们打破另一个神话吧
let’s bust another myth right now.
喝牛奶不会产生黏液。
Drinking milk does not increase mucus production
因此,在感冒时不能喝牛奶
and, therefore, there’s no truth to the old wives’ tale
是完全没用依据的谬论
that you shouldn’t drink milk when you have a cold.
这算是个小福利真相吧
That’s just a little bonus fact for you.
现在呢,你们已有一点点小聪明了
And now, you guys are just a little bit smarter
在你可以和不可以吃的问题上
about what you should and shouldn’t eat.
如果你在这个视频上学到了什么
If you guys got something out of this video,
请像按按钮那样点击一下让我知道
please let me know by clicking that like button.
你的点击告诉我你喜欢这个视频
It tells me that you enjoyed it.
另外,一定要按那个红色的订阅按钮
In addition, be sure to click that red subscribe button
去订阅我的频道
to subscribe to my channel
然后你就可以看到我的下一个视频了
so that you can catch my next video.
除此之外,我会在农场看到你们
And other than that, I will see you guys on the farm.

(moos)
我才不知道这是什么动物呢,再见!
I don’t know what animal that was.Goodbye now!

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