健康專家對2020年最佳和最差飲食進行了排名

健康專家對2020年最佳和最差飲食進行了排名

US News and World Report on Thursday released its annual ranking from 1 to 35 of the world’s best (and, yes, worst) diets for 2020. A team of 25 panelists of “nationally recognized” professionals in diet, nutrition, obesity, food psychology, diabetes and heart disease named the Mediterranean diet as the No. 1 diet for 2020 based on seven criteria: short-term weight loss, long-term weight loss, effectiveness for cardiovascular disease prevention, effectiveness for preventing diabetes, ease of compliance, nutritional completeness and health risks.

《美國新聞與世界報道》(US News and World Report)周四發(fā)布了2020年全球最佳(當(dāng)然也是最差)飲食的年度排名，從1到35名不等。一組25小組成員的“國家承認(rèn)”的專業(yè)人士在飲食、營養(yǎng)、肥胖、食物心理學(xué),糖尿病和心臟病叫地中海飲食的1號飲食2020年根據(jù)七個標(biāo)準(zhǔn):短期減肥,長期減肥,預(yù)防心血管疾病的有效性,有效預(yù)防糖尿病,緩解合規(guī),營養(yǎng)完整性和健康風(fēng)險。

The Mediterranean diet — which has been ranked the best for the third year in a row — focuses on olive oil rich in healthy omega-3 fatty acids, fruits and vegetables, whole grains and lean protein like fish and chicken, with the occasional piece of red meat.

連續(xù)三年被評為最佳地中海飲食的是富含健康的omega-3脂肪酸的橄欖油、水果和蔬菜、全谷物和魚肉、雞肉等瘦肉蛋白，偶爾還會吃一點紅肉。

“It’s generally accepted that the folks in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments,” US News and World Report said.

《美國新聞與世界報道》稱:“人們普遍認(rèn)為，與大多數(shù)美國人相比，地中海沿岸國家的人壽命更長，患癌癥和心血管疾病的幾率更小。”

“The not-so-surprising secret is an active lifestyle, weight control and a diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods.”

“不那么令人驚訝的秘密是積極的生活方式，控制體重，少吃紅肉、糖和飽和脂肪，多吃農(nóng)產(chǎn)品、堅果和其他健康食品。”

The Mediterranean diet may also help with heart and brain health and cancer prevention, the report added.

該報告還補充說，地中海式飲食可能還有助于心臟和大腦的健康以及癌癥的預(yù)防。

“By following the Mediterranean Diet, you could also keep that weight off while avoiding chronic disease. There isn’t ‘a’ Mediterranean diet. Greeks eat differently from Italians, who eat differently from the French and Spanish. But they share many of the same principles.”

“通過遵循地中海飲食，你也可以在避免慢性疾病的同時保持體重。沒有所謂的地中海式飲食。希臘人的飲食與意大利人不同，意大利人的飲食與法國人和西班牙人不同。但他們有很多相同的原則。”

The diet also emphasizes beans, nuts, legumes, olive oil and flavorful herbs and spices, as well as cheese and yogurt in moderation and a glass of red wine in moderation.

飲食還強調(diào)豆類，堅果，豆類，橄欖油和美味的香草和香料，以及奶酪和酸奶在適度和一杯紅酒。

It narrowly beat out the Dash diet, which recommends fruits, vegetables, nuts, whole grains, poultry, fish and low-fat dairy products, while reducing salt, red meat, sweets and sugar-sweetened beverages.

它勉強擊敗了推薦水果、蔬菜、堅果、全谷物、家禽、魚類和低脂奶制品的Dash飲食，同時減少了鹽、紅肉、糖果和含糖飲料。

It is very similar to the Mediterranean diet, but recommends cutting out two more things: full cream (in favor of low-fat dairy products) and alcoholic beverages. Dietitians also advise against snacking and takeouts and 2.5 hours of “moderate-intensity” exercise per week such was walking, Jazzercise, gardening or Pilates.

它與地中海飲食非常相似，但建議少吃兩種食物:全脂奶油(多吃低脂奶制品)和酒精飲料。營養(yǎng)師還建議不要吃零食和外賣，以及每周2.5小時的“中等強度”運動，如散步、爵士音樂、園藝或普拉提。

Last on the ranking, according to US News and World Report: the Dukan diet, which focuses on protein instead of calorie counting.

據(jù)《美國新聞與世界報道》報道，排在最后一位的是杜康飲食法，這種飲食法注重蛋白質(zhì)，而不是計算卡路里。

“It’s a weight-loss powerhouse — it’s filling, takes time and work to digest and has very few calories for each gram of food compared to carb-heavy foods.” Limiting carbohydrates forces the body to burn stored fat.

“這是一個減肥的發(fā)電站——它填飽肚子，需要時間和工作來消化，與高碳水化合物的食物相比，每克食物只有很少的卡路里。限制碳水化合物的攝入會迫使身體燃燒儲存的脂肪。

“By following the Dukan Diet, it’s claimed you can lose up to 10 pounds within the first week and continue to lose 2 to 4 pounds a week after that until you’ve reached your goal,” the report said.

報告稱:“按照杜坎減肥法，你可以在第一周內(nèi)減掉10磅，然后在接下來的一周內(nèi)繼續(xù)減掉2到4磅，直到你達到目標(biāo)。”

People on the Dukan diet lost, on average, more than 15 pounds after the diet’s two action-based phases — “attack” (pure protein) and “cruise” (vegetables on selected days) — according to a 2010 online survey.

根據(jù)2010年的一項在線調(diào)查，在經(jīng)歷了兩個以運動為基礎(chǔ)的階段——“攻擊”(純蛋白質(zhì))和“巡航”(特定日期的蔬菜)后，采用杜坎飲食的人平均減重超過15磅。

But the experts also listed downsides: “Prepare for lots of rules. All four phases of the Dukan Diet — named after French physician Pierre Dukan — are heavy on do’s and don’ts and even the slightest slip-up is considered destructive.” The US News & World Report also said this diet “could fall short nutritionally.”

但專家們也列出了不利的方面:“要為大量的規(guī)則做準(zhǔn)備。Dukan飲食的四個階段——以法國內(nèi)科醫(yī)生Pierre Dukan的名字命名——都是大量的“該做什么”和“不該做什么”，即使是最輕微的失誤也會被認(rèn)為是破壞性的?！睹绹侣勁c世界報道》還表示，這種飲食“可能缺乏營養(yǎng)”。