要减肥？运动后别吃水果

There is no doubt about it, fruit is good for you - it's low calorie, full of essential vitamins and micronutrients and can be enjoyed as part of balanced and nutritious diet.
毫无疑问，水果对你大有裨益——水果热量低，富含必要的维生素和微量元素，可以作为均衡营养膳食的一部分。

However, eating too much fruit or at the wrong times can lead to fat gains, say experts.
然而，专家表示，吃太多水果或在错误的时间吃水果可能会增加体脂。

According to personal trainer Callum Melly, founder of Bodyin8.co.uk, you need to understand how carbohydrates are broken down within the body to know if you're eating fruit at the wrong time.
据bodyin8.co.uk的创始人、私人教练卡勒姆•梅里称，你需要了解碳水化合物是如何在体内分解的，来看自己吃水果的时间是不是错误。

As he explains, when you consume carbohydrates they are stored in two forms, as either 'muscle glycogen' or as 'liver glycogen'.
他解释说，当你消耗碳水化合物时，它们的储存形式有两种，一种是“肌糖原”，另一种是“肝糖原”。

Muscle glycogen is a product of starchy foods and liver glycogen is a product of fructose (the naturally occurring sugar from fruit.)
肌糖原是含淀粉食物的产物，而肝糖原是果糖的产物（水果中天然含有的糖分）。

'Food is fuel and we should only eat what is required to fuel our daily energy requirements, especially when it comes to carbohydrate intake,' he said.
他说：“食物是燃料，我们应该只吃提供日常所需能量的食物，尤其是涉及摄入碳水化合物时。”

Carbohydrates are an important energy source for us, they are important for brain function and important for muscle function and therefore should be eaten around specific times depending on your energy requirements.
碳水化合物是我们重要的能量来源，它们对大脑和肌肉的功能有重要的作用，因此应根据你的能量需求，在特定的时间摄入碳水化合物。

A common misconception, says Callum, is that fruit post-exercise is good for you as it will replenish muscle glycogen. 'However,' he warns, 'fruit will only replenish liver glycogen and not muscle glycogen. Glycogen is our muscle's fuel source and will be used during exercise and therefore needs to be replenished afterwards with starchy carbohydrates such as rice and potatoes.'
卡勒姆表示，一个常见的误解是运动后吃水果对身体有益，因为它会补充肌糖原。然而，他警告说，“水果只会补充肝糖原而不是肌糖原。糖原是肌肉的燃料来源，并将在运动中消耗，因此运动后需要用含淀粉的碳水化合物补充糖原，如米饭和土豆。”

So when should we eat fruit? 'We want to ensure that when we eat fruit we will maximise the energy we receive from it, but more importantly ensure that the fructose is used by the body as an energy source and doesn't get converted and stored as body fat,' he said.
那我们该什么时候吃水果？卡勒姆说：“我们要确保吃水果时，将最大程度的利用从中得到的能量，但更重要的是确保果糖被身体用作能量来源，没有被转换并储存为体脂。”

'Therefore, the best times to eat fruit are first thing in the morning and 15 minutes before a workout as your body will use this readily available energy to fuel morning activity and then your exercise.'
“因此，吃水果最好的时间是一大早以及锻炼之前15分钟，因为你的身体将使用这个现成的能量，为上午的活动或接下来的锻炼提供燃料。”

Callum continued: 'There is practically no limit as to how many calories the body can store as fat, hence why we have such a huge obesity crisis in today's society.
卡勒姆继续说道：“对于身体可以将多少卡路里储存为脂肪，这几乎是没有限制的。这就是当今社会存在极大的肥胖危机的原因。

'People believe that fruit is good for you, and by all means it is; however, people just aren't eating it at the right time and as a result, their body fat is increasing.
“人们相信水果对身体有好处，这当然是对的；然而，人们在不正确的时间吃水果，所以他们的体脂在上升。”

'Remember: food is fuel/energy and we only need to eat what our bodies need to maintain our energy expenditure.'
“记住：食物是燃料/能量，我们只需要吃维持身体能量消耗所需的食物。”

英文来源：每日邮报
翻译：实习生朱善美
编审：yaning