健康飲食六大規(guī)則

Ｍｉｃｈａｅｌ　Ｐｏｌｌａｎ

Don't eat anything your great-great-great grandmother wouldn't recognize as food. Imagine how baffled your ancestors would be in a modern supermarket: the epoxy-like tubes of Go-Gurt, the preternaturally fresh Twinkies, the vaguely pharmaceutical Vitamin Water. Those aren't foods, quite; they're food products. History suggests you might want to wait a few decades or so before adding such novelties to your diet, the substitution of margarine for butter being the classic case in point. My mother used to predict "they" would eventually discover that butter was better for you. She was right: the trans-fatty margarine is killing us. Eat food, not food products.

你太祖母不認(rèn)可的食物可千萬別吃。想象一下，要是你的祖輩們?cè)谝患椰F(xiàn)代超市里，他們將會(huì)多么地困惑：像環(huán)氧樹脂一樣的管裝Go-Gurt乳酪食品，奇異的新鮮夾心面包Twinkies，配藥不明的維他命水。那些完全不是食物，但它們屬于食物產(chǎn)品。歷史表明你也許希望再等大約幾十年才將這些新奇物品納入你的日常飲食當(dāng)中，黃油的替代品人造黃油就是一個(gè)典型的例子。我母親曾預(yù)言“那些人”最終會(huì)發(fā)現(xiàn)還是黃油更適合。她是對(duì)的：反式脂肪人造黃油正置我們于死地。選擇食物吧，回避食物產(chǎn)品。

Avoid foods containing high-fructose corn syrup (HFCS). It's not just in cereals and soft drinks but also in ketchup and bologna, baked goods, soups and salad dressings. Though HFCS was not part of the human diet until 1975, each of us now consumes more than 40 lbs. a year, some 200 calories a day. Is HFCS any worse for you than sugar? Probably not, but by avoiding it you'll avoid thousands of empty calories and perhaps even more important, cut out highly processed foods - the ones that contain the most sugar, fat and salt. Besides, what chef uses high-fructose corn syrup? Not one. It's found only in the pantry of the food scientist, and that's not who you want cooking your meals.

避開含高果糖漿（HFCS）的食物。不只是谷物和軟飲含有這種物質(zhì)，番茄醬和大臘腸、烘焙食物、羹湯和沙拉醬都含有HFCS。雖然直到1975年HFCS才成為人類日常飲食當(dāng)中的一部分，現(xiàn)在我們每人每年消耗的HFCS都超過40磅，平均每天約耗200卡熱量。與糖相比，HFCS是不是對(duì)你更不利？可能不會(huì)，但是避開HFCS的同時(shí)，你也避開了大量無營(yíng)養(yǎng)卡路里，或許更重要的是，你還放棄了高度加工食品——那些高糖高鹽高脂肪的食品。此外，什么樣的廚師才會(huì)用HFCS呢？沒人用。只有在食品科學(xué)家的食品柜里才會(huì)有HFCS，他可不是你想找來為自己做飯的人。

Spend more, eat less. Americans are as addicted to cheap food as we are to cheap oil. We spend only 9.7% of our income on food, a smaller share than any other nation. Is it a coincidence we spend a larger percentage than any other on health care (16%)? All this "cheap food" is making us fat and sick. It's also bad for the health of the environment. The higher the quality of the food you eat, the more nutritious it is and the less of it you'll need to feel satisfied.

多花點(diǎn)，少吃點(diǎn)。美國人熱衷廉價(jià)食品就如我們熱衷廉價(jià)汽油一樣。我們?cè)谑澄锷系幕ㄙM(fèi)僅占收入的9.7%，這個(gè)份額比其他國家的都要少。這是否與我們?cè)谛l(wèi)生保健方面的花費(fèi)比例（16%）比其他國家的都要大是個(gè)巧合呢？所有這種“廉價(jià)食品”使我們肥胖、身體感到不適。……