外媒评出最健康的饮食法，原来少油少盐是关键！

据说第一批90后已经开始养生了。

想要做一个健康的吃货，吃得科学很关键，但如今，网上流传着各种饮食法，多得让人无所适从。

《美国新闻与世界报道》（US News & World Report）针对40种常见饮食法做了一次排行。

该杂志从营养性（nutrition），安全性（safety），遵循难易度（ease of following），防治糖尿病（managing or preventing diabetes），保护心脏（heart-healthy）和减重效果（weight loss）等维度对这些饮食法进行了综合评价。

US News evaluated and ranked 40 diets with input from a panel of health experts. To be top-rated, a diet had to be relatively easy to follow, nutritious, safe, effective for weight loss and protective against diabetes and heart disease.

《美国新闻与世界报道》与健康专家组合作，对四十种饮食法进行了评估和排序。排名靠前的饮食法具备易遵循，营养，健康，安全，有效减重，预防糖尿病和心脏病等特点。

结果显示，最好的饮食法是：得舒饮食法和地中海饮食法！

DASH diet, which stands for Dietary Approaches to Stop Hypertension, tied with the Mediterranean diet for the top spot.

得舒饮食法（即防治高血压饮食法）和地中海饮食法并列排行榜榜首。

接下来，随我们一起探秘榜上前三种优质健康饮食法的规则和诀窍吧！

 

 

DASH Diet

得舒饮食法（DASH Diet）是防治高血压饮食法（Dietary Approaches to Stop Hypertension）的简称，它在护心、降糖、减重等各个方面评估表现优异，综合排名高居榜首。

饮食宣言：

健康饮食很重要，少盐减脂是王道。

Nutrients like potassium, calcium, protein and fiber are crucial to fending off or fighting high blood pressure. You don't have to track each one, though.

钾、钙、蛋白质和纤维等营养成分对预防和治疗高血压至关重要。但是，你不必太过精细记录上述各营养素的摄取量。

Just emphasize the foods you've always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), while limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy foods and tropical oils, and sugar-sweetened beverages and sweets.

只要多吃水果、蔬菜、全谷物、瘦肉蛋白和低脂乳品等众所周知的有益食物，少摄入含糖饮料、甜食，以及肥肉、全脂乳品、热带油脂等富含饱和脂肪的食物就可以了。

Top it all off by cutting back on salt!

最重要的是，少吃盐！

cut back on sth：减少；削减|

Tips

✔ Do: Serve up lean poultry and fish in moderation.

适量食用禽类瘦肉和鱼。

They’re low-fat, heart-healthy choices.

它们脂肪含量低，且对心脏有益。

✔ Do: Satisfy your sweet tooth with fruit.

用水果来满足你对甜食的渴求。

Skip the sugary, fat-laden desserts.

戒掉高糖高脂的甜品。

✔ Do: Have low-fat or fat-free dairy.
食用低脂或脱脂的乳品。

Lowering your fat intake is important for a heart-healthy diet.
减少脂肪摄入对保持心脏健康十分重要。

✔ Do: Be moderately physically active for at least 2 hours and 30 minutes per week.
适量锻炼，每周至少运动两个半小时。

✖ Don’t: Reach for the saltshaker.
控制自己，远离盐瓶。

Instead, season your dishes with herbs, spices or lemon zest. Your heart will thank you.
可以用香草、香料或柠檬皮等调味。你的心脏会因此受益。

Recommended dishes

Tuna salad on a bed of lettuce

吞拿鱼配生菜

A tuna salad on top a bed of lettuce is one option that is a delicious source of protein and vitamins.

美味的吞拿鱼配生菜是蛋白质和维生素的优质选择。

Bran flakes

麦片

Breakfast needn’t be complicated. Pour a bowl of bran flakes, douse in low-fat milk and top with blueberries or sliced peaches to sweeten without added sugar.

早餐从简即可。用低脂牛奶泡一碗麦片，撒上点蓝莓或桃片代替糖来增加甜味。

 

 

 

Mediterranean Diet

在地中海沿岸国家生活的居民普遍比较健康长寿，癌症和心血管疾病的发病率也较低，他们的健康秘诀是什么呢？

地中海饮食法（Mediterranean diet）借鉴了地中海居民的饮食习惯，如少吃红肉、糖、饱和脂肪，多吃坚果等，可以有效帮助人们减重，维护心脑健康，预防癌症和糖尿病，被评为最健康、最易遵循的饮食法。

饮食宣言：

领悟地中海长寿秘诀，轻体祛病不是梦！

位于波士顿的非盈利智库Oldways与哈佛大学合作，总结出地中海饮食金字塔（Mediterranean diet pyramid），来看看具体怎么吃：

❶ Mediterranean diet pyramid emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices.

地中海饮食金字塔提倡多食用水果、蔬菜、全谷物、豆类、坚果、橄榄油和调味香料。

❷ Eat fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation, while saving sweets and red meat for special occasions.

每周至少吃几次鱼类和海鲜；适量食用禽类、蛋类、奶酪和酸奶，偶尔吃点甜食和红肉。

❸ Top it off with a splash of red wine (if you want), remember to stay physically active and you're set.

除此之外，小酌红酒（如果你喜欢的话），坚持运动，这就是地中海饮食法的秘籍啦。

 

Daily beverage recommendations: 6 glasses of water; wine in moderation.

每日推荐饮品：6杯水，适量红酒。

Monthly: red meat.

每月吃几次红肉。

Weekly: fish, poultry, eggs and sweets.

每周吃几次鱼、禽类、蛋和甜食。

Daily: bread, pasta, rice, couscous, polenta, other whole grains & potatoes, fruits, beans, legumes & nuts, vegetables, olive oil, cheese & yogurt.

每天吃面包、意式面食、米饭、蒸粗麦粉、玉米粥、其他全谷物和土豆、水果、豆类、坚果、蔬菜、橄榄油、奶酪和酸奶。

Daily physical activity.

每天锻炼身体。

Tips

✔ Do: Have a glass of red wine with dinner.
晚餐喝一杯红酒。

It’s a staple of many Mediterranean diets, and research suggests it may do your heart a favor.

这是地中海饮食的惯例，研究表明红酒或对心脏有益。

✖ Don’t: Eat much red meat.

不要吃太多红肉。

It’s high in saturated fat and has been linked to cancer and heart disease. Have it no more than a few times per month, suggests Oldways.

红肉含有大量饱和脂肪，与癌症和心脏病的发作有一定联系。Oldways智库建议每月最多只能食用几次红肉。

Recommended dishes

Greek yogurt

希腊酸奶

Add strawberries or raspberries and a teaspoon of honey to sweeten. To make it a more complete breakfast, this can be paired with a slice of whole-grain toast "buttered" with smashed avocado.

加点草莓、树莓或一勺蜂蜜来增加甜度。用它搭配一片涂了牛油果泥的全谷物面包片，就是一顿丰盛的早餐啦。

Roasted almonds

烤杏仁

Grab a handful for a protein-packed snack that will keep you from loading up on sugary junk later in the day.

抓一小把杏仁作为高蛋白零食吧，它可以抑制你过会儿吃垃圾甜食的冲动。

Steamed mussels

清蒸贻贝

Try steamed mussels for a fresh seafood meal that can be prepared in about a half hour. Cook them in dry white wine for extra flavor.

尝试一下半个小时即可出锅的海鲜大餐——清蒸贻贝吧。烹饪时加点干白葡萄酒会更美味哦。

 

 

 

Weight Watchers Diet

轻体饮食法（Weight Watcher Diet）是该榜单中排名第一的减重饮食法，其主要实践为智能分数饮食计划（The SmartPoints food plan）。

你可以根据自己的性别、体型、年龄设定一个每日目标分数，参照该活动中给每种食物的赋值，完成每天的热量和营养摄入。

饮食宣言：

低脂低糖高蛋白，一周健康瘦2斤！

There’s more to weight loss than counting calories – if you make healthier choices and behavior changes, you’ll feel better while losing weight.

减重可不只是计算摄入的卡路里。如果你能做出更加健康的饮食选择，改变生活方式，你将在减重的同时愉悦身心。

The Weight Watchers Beyond the Scale Program, launched in late 2015, is designed to help people eat better, move more and shift their mindset.

轻体协会“体重秤之外”减重计划于2015年末发起，旨在帮助人们吃得更健康，运动更多，从而改变心态。

The program assigns every food and beverage a SmartPoints value, based on its nutrition (higher amounts of saturated fat and sugar increase the point value; higher amounts of protein bring the point value down).

这项计划依据营养成分给每种食物和饮品设置了一个智能分数，饱和脂肪和糖含量越高，分值越高；而蛋白质含量越高，分值越低。

Choices that fill you up the longest “cost” the least, and nutritionally dense foods cost less than empty calories.
饱腹感越强的食物分值越低，而在提供相同卡路里的前提下，高营养食物分值更低。

按照这种饮食计划，根据体形、性别、年龄的不同，每人每天可以吃掉的食物总分值也不一样，最少是30分。

比如说，一个培根芝士汉堡是20分，如果你早餐吃了一个培根芝士汉堡，那其余的几餐就只能吃一点点脂肪，多吃0分值的蔬菜水果，来保证不超过目标分数了。

Tips

✔ Do: Load up on fruits and veggies.

多吃果蔬。

They carry zero points, meaning you can eat as many as you need to feel satisfied, since they contribute healthful nutrients like fiber, vitamins and minerals, and are more filling than, say, a bag of chips or a candy bar.

新鲜水果和蔬菜分值为零，因为蔬果可以提供纤维、维生素、矿物质等有益营养成分，且比薯片和糖果更有饱腹感。所以你可以尽情吃蔬果，吃到满足为止。

✔ Do: Take a supplement.

服用营养素补充品。

Weight Watchers suggests taking a daily multivitamin to ensure you’re getting enough calcium, zinc, magnesium, iron, vitamin B-12 and other important nutrients.

轻体协会建议每天服用复合维生素片以确保获得充足的钙、锌、镁、铁、维生素B-12和其他重要的营养成分。

当然，天然果蔬才是健康饮食的首选，保健品可不能代替正常饮食呦！

Recommended dishes

Chicken noodle soup

鸡肉面条

Add vegetables like peas, corn, green beans and carrots to give it a boost of flavor and vitamins.

加一些豌豆、玉米、绿豆、胡萝卜等蔬菜，让它味道更鲜，维生素含量更高。

Chopped spinach salad and pear salad with sherry vinaigrette

菠菜、梨沙拉配雪莉醋油汁

Pomegranate seeds add a pop of color and flavor to salads.

石榴子可以给沙拉增添色彩和口感。

 

外媒评出的健康饮食法颇具西方饮食的特点，如多食用肉类、奶酪、沙拉等。

相比之下，中餐烹饪素食和谷物的花样更加繁多。

总之，少吃油盐多吃菜，坚持锻炼轻体快！

 

（来源：中国日报双语新闻微信   编辑：左卓、丹妮）