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水果对减肥能有多大帮助?

Can FRUITS Be the Game Changer For Weight Loss? | (New Study Breakdown)

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《图解健身》
Fruits, supposed to be healthy right?
水果对健康是有益的吧?
Unless you’re doing keto where fruits are the devil’s treats.
除非你是认为水果即禁果的生酮饮食者
Umm Just kidding, kind of
开个玩笑哈
As much as we often associate fruits with healthy living,
尽管我们常把水果和健康生活联系在一起
we don’t often hear them being the food choice for weight loss.
但我们却很少听说水果成为减肥食物选择
Well, can it actually help?
那么 水果真的可以减肥吗?
A new study seems to be purporting this
一项新的研究声称能
using the fruits of our world to nudge you a bit closer to your fitness goals.
利用水果 可以使人离减肥目标更近
Let’s check it out.
那就让我们来看看吧
In this study in 2019, researchers pondered
在2019年的一项研究中 研究人员考虑到了
the impact of fruit consumption on satiety, the feeling of fullness,
水果摄入对饱腹感
the reduction of hunger, desire to eat, aka appetite.
饥饿感减少 以及吃东西的欲望即食欲的影响
So they took 17 healthy, young males
因此他们选取了17名健康的年轻男性
and had them go through three different protocols.
并让他们参与三种不同的实验方案
In all of them, they were given a lunch consisting of fried rice and water
他们所有人的午餐都是炒饭和水
with portion sizes relative to each subject’s food records.
份量根据每个受试者的饮食记录调整
The difference between the three protocols is the addition of fruits.
三套午餐方案的变量是水果的添加
In one lunch, fruits, in this case, 60 calories worth of sliced apples,
第一套方案选取了总能量为60卡的苹果切片
a fairly small snack, was given 30 minutes before lunch.
作为小零食被安排在饭前30分钟
In the other, the fruits were given 30 minutes after lunch.
另一种方案 水果则在饭后30分钟提供
And of course, there’s the control which didn’t have any fruits.
当然 最后是对照组 餐前不吃任何水果
Subjects were required to eat all of the apples
受试者需要吃完所有的苹果片
but only advised to eat as much as they would like of their lunch.
但只建议他们午饭想吃多少就吃多少
Food intake, satiety scores, and other markers were measured.
研究人员会测量食物摄入量 饱腹感和其它指标
Now, what happened?
那么 结果怎么样呢
First and foremost, it was very clear
首先 很明显
that eating fruits, before or after, increased satiety scores.
无论是饭前水果还是饭后水果 都会增加饱腹感
Subjects felt fuller for longer when given apples.
受试者吃过苹果后 饱腹感更强且持续更久
Total daily calories consumed and lunch consumption, however,
然而 每天全部的热量消耗和午餐食用量实际上
was actually not statistically different across all groups.
在3个实验组中并无数据上的差别
In short, the apples did not result in eating less
简单来说 吃苹果并没有减少
in both during lunch and for the whole day.
午餐以及一整天的食量
But, there is an interesting outcome worth mentioning.
但是 一个有趣的成果值得一提
Although lunch and daily intake was not different,
尽管午餐和日常摄入量没有变化
subsequent intake, the food eaten after lunch
但从数据来看 受试者午餐后的食物摄入量
was statistically significantly lower when subjects were given apples before lunch,
会在食用餐前苹果后减少很多
about 165 calories lower on average, or an 18.5% reduction.
平均减少了约165卡路里 大约下降了18.5%
Not less at all.
一点也不少
But, ultimately, what does this data mean for us?
但是这个数据对我们来说有什么重要意义呢?
Can fruits be a good piece to the weight loss puzzle?
水果能帮助我们解决减肥的难题吗?
Well, it’s only one study, so nothing’s definitive.
这只是一项研究 所以也不是完全可靠的
Also, this really only applies to apples,
而且 这些结论只适用于苹果
red delicious Washington apples in this case, but not all fruits
像这种香甜可口的华盛顿红苹果 而不是所有水果
But we have seen other studies finding similar outcomes
但是我们也有看到过用梅子干和苹果酱
with prunes and apple sauce.
得出相似结论的研究
At most, it’s quite an interesting finding,
这顶多算一个有趣的发现
and I would say, pretty harmless to just try for ourselves.
我觉得如果我们自己尝试一下也未尝不可
And keep in mind, although a 165 calorie reduction
要知道 虽然表面上听起来减少
doesn’t sound like much on paper.
165卡路里不算很多
This was a study where subjects weren’t actively trying to lose weight
但这项实验的受试者们 并没有计划减肥
yet they still naturally ate less
只不过是自然而然地吃的更少了
And of course, one of the biggest weight loss struggles is to eat less
当然 减肥的最大难题之一就是少吃
If this can help you eat less without much effort, then kudos!
如果它能帮助你毫不费力的少吃点的话 那也算有所成就
Ultimately, it’s more of a try-and-see approach.
这样看来 它更像是一种试试看的方法
It’s cool that we got some data on it
关于水果减肥 我们得到了一些数据 这很酷
so let’s see what it can do for us individually
试着将它运用到减肥计划中去
I hope you found this study breakdown at least interesting.
希望这个研究分析对你而言至少是有趣的
And if you wanna try it yourself,
如果你想自己尝试一下
please let me know how it goes in the comments below
请在下面的评论中分享你的成果
I also wanna give a shoutout to Keith, an amazing patron on my PictureFit Patreon.
最后 我要特别感谢图解健身的赞助者Keith
Thanks for the support Keith, and thank you to all my Patreon supporters
感谢Keith 以及所有Patreon的支持者
for being awesome!
你们太棒啦!
If you enjoyed this video, please give it a fruity thumbs up.
如果你喜欢本视频 请点一个赞吧
And share it with your apple-loving friends.
别忘了分享给那些爱吃苹果的朋友们
As always, thank you for watching,
一如既往感谢您的收看
and get your protein!
又涨知识了!

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水果对减肥到底有没有用呢?如果语有用的话,又会起到多大的效果呢?通过本视频,让我们来一探究竟吧!

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https://www.youtube.com/watch?v=wsl7Hrq10Uk

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