西方营养学家建议西方人吃中餐解决肥胖问题

杨贤政先生

街友们，大家好！周末快乐。今天的华人街小编编译一篇让咱们中国人自豪的文章，两位英国的营养学家建议西方人吃中餐解决日益严重的国民肥胖问题，内容有趣分析合理，看的我也觉得咱们中餐，确实该国际化了。

Chinese food has a bad reputation in the UK. The rice-heavy meals and fatty meat dishes are thought to lead straight to obesity and heart disease. But properly prepared, says Chinese food expert Lorraine Clissold, the very opposite is true: the Chinese way of eating is healthy and fulfilling, fights illness and prolongs life. She also insists, in her book Why the Chinese Don't Count Calories, that a real Chinese diet won't make you fat, and that the rising levels of obesity observable in China are in fact caused by sugary, overprocessed Western food. Here are some of her Chinese dietary secrets – and the verdict of two Western nutrition experts, Patrick Holford and Ian Marber.

中餐在英国的形象比较一般，许多英国人认为中餐米饭含量太高，肉菜油腻，长期使用会直接导致心脏病，造成肥胖。对于部分英国人的这种固执偏见，英国中餐专家Lorraine Clissold给出了有力回击：吃中餐不但健康，而且饱腹，相比英国食物，中餐具有防病和延寿的功效。这位专家还认为，中国人之所以不用计算食物热量，那是应为真正的中餐不会让人肥胖。中国肥胖率上升，主要原因是摄取了太多含糖量高、加工程度高的西方食物。 两位西方营养学家专家霍福德和马贝对中餐给出的营养学评价，以下是其中几条。

1. Think of vegetables as dishes

Rather than an uninspiring accompaniment to meat or fish, the Chinese treat vegetables as meals in their own right, rather than add-ons, as in the West. Marber says: "I'm a great believer in combining protein and carbohydrate. There aren't many complex carbohydrates in vegetables, but they should count as a dish. If the majority of your meal is vegetables, and you add some protein, you'll always have a perfect meal."Holford says: "Vegetables should make up half of what's on your plate in any given meal, so this fits perfectly with the Chinese diet."

1在中国，蔬菜也是正餐

在英国，蔬菜一般只作为肉类或鱼类的配菜，而在中餐里，蔬菜也被当成正餐实食用。两位专家认为，蔬菜应该占到每餐的一半，中餐在这点上做得很好。

2. Fill up on staple foods

Without rice, which is low in fat and high in nutrients and fibre, claims Clissold, it is impossible to eat until you are full. Low-carb diets promise to burn fat, but Clissold says that replacing carbs with food that is higher in fat and lower in nutrients is not a long-term answer to weight loss.Marber says: "I don't agree. That Chinese person shovelling rice down is slightly pudgy because they eat too much rice. But from a financial point of view it's very useful, because Atkins-style diets are very expensive."

2 吃饱靠主食

大米具有低脂高碳水化合物的特点，一个人如果吃饱了，是不会再吃米饭的。霍福德专家认为，倡导用低碳水化合物节食减肥的朋友，他们吃的食物一般脂肪含量较多，长期看来不利于减轻体重。不过另一位专家则不同意这种观点，认为吃饭多的人会稍胖些，但比起昂贵的阿特金斯节食法，中餐无疑便宜很多。

3. Fill up on staple foods

The Chinese eat until they are full, and then stop. Westerners often take a feast-and-famine approach to eating that is ridden with guilt – purging during the week and binging over the weekend, or skipping lunch to make room for cake, The Chinese tend to eat three good meals every day.Holford says: "Provided that a meal has a high intake of fibre-rich vegetables and a balance of protein and carbohydrate, which a typical Chinese meal would, then you should eat until you are full. But the combination of high sugar, refined carbs (the white stuff) and high fat allows for more food to be eaten in a short space of time before the body's 'appestat' kicks in and tells you to stop."Marber says: "What does 'full' mean? I think so much of that message is lost in the conspicuous consumption of the Western world. But be careful: it takes a while for the brain to recognise CCK, the hormone released when you are full, so you're actually full quite a lot earlier than you realise."

3.饮食规律

中国人在吃饱之前不会停下。西方人在工作日吃得很少，在周末就放开了吃。还有些西方人不吃中饭，留着肚子吃蛋糕。两位专家认为，中餐中蔬菜比例较高，兼顾了蛋白质和碳水化合物。吃中餐需要的时间比较长，可以让大脑有充足的时间接受CCK(一种告诉大脑你吃饱了的激素)。而西方大量高糖食品和精制碳水化合物食品容易让人吃得过快，在大脑还没有接收到身体吃饱信号前，西方人容易吃下更多食物。

4. Take liquid food

Soup, or a soup-based dish, is present at every Chinese meal, often in the form of a watery porridge, zhou. Western diets can be very dry, and nutritionists compensate by urging us to drink more water, which the Chinese would never do with a meal. Instead, they make a nourishing liquid food part of the meal. And it's a great way of using up leftovers.Holford says: "Thirst is often confused with hunger. Also, drinking does tend to fill you up. So soups help you control your appetite."Marber says: "I'm a great believer in soups before food. Miso soup, for instance, or anything fermented – these are probiotics, which help release nutrients from the food you are about to eat."

4.喝汤

汤或者含汤多的食物，特别是泡饭和粥等食物是中餐的主流。西方人的饮食往往都很干，因此阴阳营养学家建议人们多喝水。中国人吃饭的时候就不喝水，他们喝有营养的汤。泡饭等食物也能大大减少食物浪费。霍福德认为，喝汤能有助于控制食欲，让人有饱腹感。

5. Bring yin and yang into your kitchen

A good Chinese diet balances yin (wet and moist) and yang (dry and crisp) ingredients. Yin foods cool the body down, while yang foods – meat, spicy dishes, wine, coffee – heat it up. The sharing, multi-dish approach to eating in China means most meals contain yin and yang in equilibrium.Marber says: "You should have complex carbs, a protein and a grain together for many different reasons, one of which is the experience of eating. The typical English bastardisation of Chinese food, chicken and cashew nuts, is a good example: you've got the softness of the chicken, the crunch of the nut and the satisfying rice."

Holford says: "Most protein foods are seen as yang, carbohydrates as yin. The combination of these two helps stabilise blood sugar, which is the key to good energy and minimising weight gain."

5.阴阳饮食在厨房

中餐重视阴(潮湿)和阳(干脆)。阴的食物让身体凉下来，阳的食物(肉类、辣菜、酒和咖啡)让身体温热起来。吃中餐就是让身体达到阴阳协调。马贝认为典型的英式中餐“腰果鸡”就是证明，鸡肉的柔软和腰果的脆，这一阴一阳被米饭融合在一起，让人满足。

6. Raw power? not necessarily

Chinese people don't eat raw salad. While raw food has a higher concentration of vitamins than cooked food, Clissold says the research ignores that lightly cooking food makes its nutrients easier for the body to take on. This way, it can conserve energy for other tasks. The stomach is unable to digest too much raw food; this can lead to bloating and weight gain.

Holford says: "The rawer the better. In almost all cases, raw food has more nutrients, though lightly cooking some vegetables can make those nutrients more bio-available."

6.生吃食物最健康？
中国人不吃沙拉等生的食物，虽然爆炒会降低食物中的维生素浓度，但营养学家忽略了一点，轻微炒过的食物的营养更容易被吸收。

7. Use food to keep fit

Chinese medicine prescribes various foods as medical treatments: chillies to promote digestion and dispel cold; garlic to counteract toxins. The ultimate purpose is to ensure all the organs are working correctly to allow energy, or chi, to circulate smoothly around the body.Holford says: "Two thousand years ago, Hippocrates said, 'Let food be your medicine.' But we in the West forgot. Peasant communities tend to have more respect for the cycle of food and how it supports life."

7 食疗好

中国医学认为许多食物都有各自的医用价值：辣椒帮助消化并能驱除寒冷，大蒜可以中和毒素。霍福德说：“两千年前，古希腊医生希波克拉底就认为应该用食物作为药物。但是西方人已经完全忘记了这点。农耕社会应该更尊敬食物。”

8. Drink green tea

Green tea eliminates toxins, aids digestion and allays hunger. Scientists have found that it also fights free radicals, which cause cancer and heart disease.Marber says: "I'm a great believer in green and herbal teas. Green tea is an important antioxidant, but it will only help you lose weight if you drink 40 cups a day. I'm also a great believer in a skinny latte once in a while – or every morning, in my case."Holford says: "Traditionally, when the Chinese want another cup of tea, they'll keep the same leaves and add water to the pot. That's like only using one teabag a day – which means much less caffeine."

8.喝绿茶

绿茶具有消除毒素、帮助消化和减缓饥饿的效果。科学家已经发现绿茶具有消除自由基的效果。马贝认为绿茶是重要的抗氧化剂，一天喝个40杯能帮助人减肥。霍福德指出，中国人喜欢在茶壶里不断续水，并不像英国人只泡一次。虽然中国人喝茶多，但咖啡因摄入量并没有英国人想象中大。

9. Take restorative exercise

Try regular, gentle exercise such as tai chi. A sweaty workout might shed fat, but it is stressful for your body. Energetic, aerobic workouts are yang – they heat us up – while breathing exercises are yin.holford says: "Exercise after a meal promotes an active metabolism and helps control appetite. Although no one has worked out how to measure chi, the vital energy that these exercises promote, it's a real thing that can easily be experienced. Many trials now show benefits to energy levels and immunity from these chi-generating exercises."Marber says: "Tai chi gives you a sense of balance, calm and peacefulness. Sweating it out at the gym is the precise opposite, but I can't help it – I'm vain, shallow and modern. I think we've got a really messed-up view of how the body should look, and that it's how we look, rather than how we feel, that matters."

9柔和锻炼

两位专家建议大家做一些柔和的运动，例如太极拳。激烈的让人流汗的运动能帮你甩掉脂肪，但对身体是种负担，由此带来了各种压力，是阳性运动，锻炼吐纳的太极拳等运动是阴性运动。

（华人街网站编译：杨贤政先生，编辑：末代华侨，来源 ：independent.co.uk 图片：网络，转载请注明意大利华人街:huarenjie0039）

英莹颖映

许多赞，这篇文章太棒了，意大利多数都是门前‘三包’大肚子满大街都是。很平常

家庭住宿

我就非常的瘦，其实就是没钱吃大餐。