碳水化合物可能是最令人費解的一類食物

Carbohydrates may be the most confusing food category.Good(or complex)carbs,such as whole grains,vegetables,fruits,and beans,contain nutrients and fiber.The“bad”kind are processed,refined carbs,with much of the fiber and nutrients removed.Whole grains have the bran,germ,and endosperm of the kernels intact.Try any and all of the following:wheat berries,rye berries,spelt,kamut,freekah,farro,bulgur,buckwheat,oats,quinoa,barley,and brown rice.

碳水化合物可能是最令人費解的一類食物。好的(或合成的)碳水化合物，比如，全谷類、蔬菜、水果和大豆，含有營養(yǎng)素纖維。不好的碳水化合物是加工的，精制的碳水化合物，大部分纖維素和營養(yǎng)素都被加工沒了。全谷類的碳水化合物含有麩、胚芽和內(nèi)核完整的胚乳。以下這些都吃一些：小麥、黑麥、斯佩爾特小麥、卡姆小麥、弗雷卡小麥、法老小麥、碾碎干小麥、蕎麥、燕麥、藜麥、大麥和糙米。

A healthy meal ends up looking very much like the Mediterranean way of eating,which has been the gold standard.The“Mediterranean diet”emphasizes plant-based foods,including vegetables,fruits,whole grains,legumes,and nuts;eating fish and lean poultry and minimal red meat;and using healthy fats such as olive oil instead of butter.

健康的飲食看起來就像地中海式飲食，最黃金搭配的飲食。“地中海式飲食”強調(diào)以植物食物為基礎(chǔ)，包括青菜、水果、全谷類、豆類、堅果;魚、瘦肉和少量的紅肉;健康脂肪，如橄欖油，但不是黃油。

If you have the time and wherewithal to cook,do it.That way,you’ll know exactly what you’re eating.Look for recipes in cookbooks or watch a few cooking videos to learn basic dishes and techniques.Stock the fridge with fresh vegetables and fruits,whole wheat bread,and plain yogurt and the freezer with frozen veggies and fruits and extra supplies of nuts.Stock your pantry with(canned and dried)beans,nuts,canned fish,whole grains,whole wheat pasta,and canned tomatoes.Partially prepped ingredients,prepared foods,and frozen meals are useful time-savers,but watch out for chemical-sounding ingredients and excess added sugar and sodium.

如果你有時間和必要的資金做好吃的，就做吧。那樣，你就知道你真正吃的是什么。去烹飪書上找找菜譜，或觀看幾個烹飪視頻，學(xué)做幾道基本的菜肴和烹飪技巧。冰箱里儲存些新鮮的蔬菜和水果，全麥面包和不含糖酸奶，制冷那邊存放冷凍素菜、水果和隨時可用的堅果。食品儲藏室放些(罐裝的和干的)大豆、堅果、罐頭魚、全谷類、全麥意大利面和罐裝番茄。手頭有事先準備好的佐料、食物和凍肉，挺好，省時，但要留意佐料是否含有化學(xué)成分和糖、鈉含量是否超標。

And don’t forget to make your food taste good,says Stanford of MGH.She recommends her patients have a generous hand with spices,particularly low-salt mixes,such as Trader Joe’s 21 Seasoning Salute,Chef Paul Prudhomme’s seafood magic,Italian herb mixes,and Caribbean Jerk seasoning.

麻省綜合醫(yī)院斯坦福博士(Stanford)說，別忘了把食物變得美味些。她建議她的病人不要吝嗇調(diào)味料，特別是低鹽的調(diào)味組合，如，Trader Joe’s 21 Seasoning Salute、Chef Paul Prudhomme’s seafood magic、Italian herb mixes、Caribbean Jerk seasoning等這些美味佐料。

‘Vegetables should be the biggest part of the plate at most meals.’

‘蔬菜在三餐中應(yīng)該經(jīng)常在食物盤上占最大的比例。’

What’s important to know is that whether it’s protein,carbohydrates,or fat,it’s the kind that matters,as well as how much you eat.As Willett says:“Choose healthy forms of protein and fat[and keep animal fats low],eat whole grains and lots of vegetables and some fruit,and you’ve got it.”

重要的是要知道不管是蛋白質(zhì)、碳水化合物還是脂肪，選哪個類別的和你要吃多少是很重要。正如威利特(Willett)所說：“選擇健康的蛋白質(zhì)和脂肪(少吃動物脂肪)，吃全谷食品和多吃青菜果蔬，你就是健康的。”