減肥中的5個飲食誤區(qū)

Many people wonder why they're not losing weight when they follow a strict diet and exercise routine.

很多人想知道為什么他們嚴格遵循飲食習(xí)慣和鍛煉還不能減輕體重。

One possible reason is that what look like healthy options aren't what they seem. Many foods and drinks contain hidden fats, sugars or salt, each of which will curb your weight loss efforts. In addition to the kilojoules, these flavoursome foods leave you wanting more.

一個最有可能的原因就是看起來健康的選擇并不想看上去那樣的健康。許多食品和引力都有隱藏的脂肪、糖分和鹽分。任何一個都會扼殺你之前的減肥努力。除了高熱量以外，這些美味的食物會讓你想吃更多。

Losing weight is largely about tipping the balance of kilojoules in and out. If you're trying to lose weight or simply seeking a healthier lifestyle, here are five common traps that might be hindering you.

減肥主要是為了平衡熱量的攝入與支出，如果你恰巧正想尋求一種更為健康的生活方式，這里有五個可能會阻止你的常見陷阱。

1. Myth: All salads are good for you

謬誤1：所有沙拉對你都有好處

Vegetables are good for you, absolutely. But salads often include other ingredients, which will hike up your kilojoule count.

單純只是蔬菜是對你有好處，但是沙拉里的其他成分會大大提高你的熱量攝入量。

A Caesar salad looks green and leafy but is filled with hidden fats from the bacon (8 grams fat; 360 kilojoules), parmesan cheese (6 grams fat; 340 kilojoules) and creamy salad dressing lathered over the top (20 grams fat; 770 kilojoules).

凱撒沙拉看起來是綠色多蔬的，但是里面充滿了許多熏肉(包含8g脂肪——360千焦)、parmesan奶酪(6g脂肪——340千焦)和奶油沙拉醬里的脂肪(20g——770千焦)。

Even the croutons are fried for added crunch. So a Caesar salad gives you 70 percent of your total daily fat intake for an average adult in one meal.

甚至是為了縮小體積而油炸的面包片。因此凱撒沙拉就提供了你一天中脂肪攝入量的70%。

On par with this is a creamy pasta salad, often seen at family barbecues. A side serve of this comes in at almost 920 kilojoules.

與此平分秋色的是奶油面食沙拉，經(jīng)常會在家庭燒烤聚會中見到，這位選手提供了接近920千焦的熱量。

Fats provide the highest kilojoules from food (followed closely by alcohol, but more on that later).

脂肪是食物中提供熱量最高的選手(其次是酒精，但以后會更多)

So be wary of dressings, sauces, gravies and high fat foods that may be adding kilojoules to your meal.

所以要警惕調(diào)料、醬汁、肉汁和高脂肪食物，這可能會讓你的食物平白增加許多熱量。

2. Myth: I don't eat junk food, just 'healthy' snacks

謬誤2：我不吃垃圾食品，我只吃健康的零食

Australians consume more than 30 percent of their kilojoules from discretionary or "junk" foods, such as biscuits, chips and chocolate. None of these are providing us with any vital nutrients. These are the kilojoules we need to shift to lose weight.

澳大利亞人超過30%的熱量來自于可自由取用的零食或垃圾食品。這些東西都沒有給我提供所需的任何重要的營養(yǎng)物質(zhì)，而我們卻因此需要減去攝入的額外熱量。

But many people make the mistake of swapping junk food for seemingly "healthy snacks", such as muesli bars and protein balls. While these can claim to be healthy and organic, they're often processed and high in kilojoules.

但是很多人都犯了傻，把垃圾食品換成看此健康的零食，比如燕麥堅果能量棒和蛋白球。雖然這些零食宣稱自己是有機的和健康的，但是他們在加工過程中往往被加工的有更高的熱量。

Muesli bars do contain healthy ingredients such as oats, nuts and seeds. But sticking all the parts together to form a bar is usually achieved with a form of sugar. A yoghurt, fruit and nut bar can contain up to 4.6 teaspoons of sugar.

能量棒的確有健康的成分，比如里面含有的燕麥、堅果和中子。但是把這些東西黏在一起形成一根幫狀物常常是通過一種糖來實現(xiàn)的。酸奶、水果和堅果棒最多的能含有4.6茶勺的糖。

Next time you feel like a snack, why not substitute your muesli bar with a handful of nuts and seeds. This will provide you with useful vitamins and minerals – minus the sugar sticking them together.

下次你想吃點心的時候，為什么不把你的能量棒直接換成一把堅果和燕麥呢?他們會給你提供有用的維生素和礦物質(zhì)，卻又沒有額外的糖來把他們黏在一起。

3. Myth: Natural sweeteners are better than sugar

謬誤3：天然甜味劑比糖好

There's recently been a shift towards more natural forms of added sugar, but they contain no additional nutrients and no fewer kilojoules.

人們最近幾年開始要求添加糖的形式更自然，但這些“更自然”的糖并不含有額外的營養(yǎng)，也不會有更少的熱量。

Adding honey or agave syrup to your dish does not differ nutritionally from adding sugar to the same dish. It may taste different, but you're still adding sugar.

添加蜂蜜和龍舌蘭糖漿到你的菜里和直接望你的菜里加糖沒有什么太大的區(qū)別。味道上來說可能會不一樣，但本質(zhì)上你還是在加糖。

Next time you feel like something sweet, try adding some fruit instead. It has a natural sweetness and will give you extra vitamins and minerals.

下次你想吃甜食的時候，可以試試吃水果，它們含有天然的甜味。同時又能給你提供人體所需的維生素和礦物質(zhì)。

If you find your downfall is adding sugar to coffee, try using soy milk instead of cow's milk. It has a sweeter taste (but one that may need some getting used to in the first instance).

如果你發(fā)現(xiàn)你減肥失敗的原因是因為在咖啡里加糖，試試用豆?jié){來代替牛奶，它有一種獨特的甜美感(第一次嘗試可能需要習(xí)慣)。

Or try reducing the amount of sugar you add by half a teaspoon each week. You'll find you barely notice the difference after a while.

或者你可以每周都逐漸減少加半勺糖的量，時間一長你并不會感到有什么口味上的差異。

4. Myth: Anything fruit-based must be healthy

謬誤4：所有水果制品都是健康的

Think of the humble banana, mashed up into banana bread. This is not a bread at all, but a cake.

想象一下，一根謙遜有禮的香蕉，被搗碎加到香蕉面包里。這已經(jīng)完全不是面包了，這是蛋糕!

If you've ever made banana bread you'll realise just how much butter and extra sugar gets added to something nature has already made to be sweet and in its own convenient package.

如果你自己曾經(jīng)做過香蕉面包，你就會意識到，有多少黃油和額外的糖分被添加到自然界已經(jīng)制作出來的又甜又方便吃的東西里了。

Meanwhile, fruit drinks generally contain only 25 percent fruit juice and are very high in sugar. But even when drinking 100 percent fruit juice, you're missing out on the important fibre that comes naturally from fruit and helps your body recognise it feels full. So whole fruit is best.

與此同時，果汁飲料一般只含有25%的果汁，其含糖量很高。但是，即使是喝100%的果汁，你也會錯過水果中天然存在的重要纖維成分，并失去其給你制造的飽腹感。所以吃個完整的水果是最好的。

Fruit smoothies, although slightly better than fruit juices, are another one you can easily be caught out on.

水果冰沙雖然比果汁稍微好一點，但是另外一種情況很容易被識別出來。

Smoothies are generally prepared in large servings and may have syrups or ice creams added to them, reducing their nutritional value by comparison.

冰沙通常大批量制備，并且可能會添加大量的糖漿或者冰淇淋，比較來說已經(jīng)降低了其營養(yǎng)價值成分。

5. Myth: Drinks can't have too many kilojoules… right?

謬誤5：喝酒不會有太多熱量的……對嗎?

If you're trying to lose weight, you'll know sugary soft drinks are a no-go. But some of the easiest mistakes to make are those in liquid form.

如果你想減肥，你會意識到含糖軟飲料是不能碰的。但是有些最簡單的錯誤會以液體的形式出現(xiàn)的。

Many people aren't aware how many kilojoules are in alcoholic drinks. An average restaurant serving of red wine is equivalent to 1.5 standard drinksand contains 480 kilojoules.

許多人不知道酒精飲料中的熱量高地。一家普通餐館所供應(yīng)的紅酒約等于1.5倍標(biāo)準(zhǔn)飲料，含有480千焦的熱量。

So after two glasses of wine, not only have you exceeded the recommended two standard drinks, but you've also consumed the equivalent kilojoules to eating two full cups of corn chips.

所以，喝了兩杯酒以后，你不僅超過了推薦的兩倍的飲料攝入量，并且還相當(dāng)于射入了兩杯玉米片的熱量。

The same applies for beer, where just one schooner equates to 1.6 standard drinks which is the same as 615 kilojoules.

同樣的情況也適用于啤酒，一大杯啤酒就相當(dāng)于1.6倍標(biāo)準(zhǔn)飲料，其含有615千焦的熱量。

Of course, many of us don't stop at one.

當(dāng)然，我們很多人不會只喝一種酒。

A final word

小記

Probably the most common food mistake when trying to lose weight is eating too much. We need to choose the right foods but the amount is also important.

也許我們最常見的減肥錯誤是因為我們在減肥時吃的太多。我們需要選擇合適的食物，但是數(shù)量上也是很重要的。

We need to listen to the signals our bodies send when when we're getting full to stop eating. The best way to do this is to eat slowly, chewing carefully.

我們需要聽從身體所發(fā)出的信號來決定我們是否需要停止進食。最好的辦法就是慢慢吃，仔細嚼。

By slowing our eating we are more likely to be sent the sign of fullness before feeling it at our waistband.

通過放慢我們的攝食速度，我們更可能在感到腰帶變緊之前就感覺到飽腹感。