關於減肥的十大備受質疑的論點(下)

ng Too Much Fruit Makes You Fat

5.別吃太多水果，不然你還是會胖

We all grew up hearing that fruit is good for you, so it's perplexing to find that apples, strawberries and the like are now at the center of a diet-fad controversy. On the one hand, people point out that fruits are full of important nutrients such as antioxidants and fiber, which are not only important to digestive health but also help you to feel fuller and less inclined to pig out on snack food.

從小到大，我們都聽說水果對人有益，所以當得知蘋果，草莓等水果成爲飲食風尚討論的焦點時，令我們大是費解。一方面，人們指出水果中富含抗氧化劑和纖維素等各種重要的營養成分，這不僅對我們消化系統的運作極爲有利，還有助於產生飽腹感，使我們減少食用垃圾食品的慾望。

But fruit also seems to have a growing list of detractors, who are publishing articles and posting comments all over the Internet claiming that fructose, or fruit sugar, is just as bad for you as the processed kind, and will cause you to pack on the pounds. Both sides are wrong, according to a 2014 study by University of Alabama at Birmingham researchers. After analyzing data on seven scientific trials involving 1,200 subjects, they concluded that increasing consumption of fruit has a "near-zero effect" on weight loss. But here's the good news: It doesn't increase your weight either – unless you misunderstand the rtment of Agriculture recommendation to eat more fruit. If you add it on top of your normal diet (rather than substituting a fruit for a cookie) you just might gain more weight.

但是越來越多的人對水果產生不滿，他們在網上發佈文章或評論，稱果糖或水果糖這樣加工過的食物同樣對人體不利，會導致體重反彈。根據2014年伯明翰·阿拉巴馬大學研究者的研究，這兩種觀點都不對。在分析了7個包含近1200個項目的科學實驗數據之後，他們得出的結論是：水果的過量攝入會對減肥產生“近零效應”。還有個好消息——它也不會增加你的體重。除非你瘋狂的吃水果，誤解了美國農業部門的好心。如果你在日常的飲食上還吃進去了大量的水果（儘管不是用餅乾代替水果），只能不幸的告訴你，你還是會變胖。

ng Full-fat Makes You Fat

4.再繼續吃全脂食品，你可就會越來越胖了

If you're a fan of indie cinema, you probably remember that scene from the 2004 coming-of-age hit "Napoleon Dynamite," in which the awkward protagonist tries to make conversation with a girl he likes: "I see you're drinking 1 percent. Is that 'cause you think you're fat? 'Cause you're not. You could be drinking whole if you wanted to".

如果你是獨立電影愛好者，恐怕你不會忘了2004年出品的那部電影——《大人物拿破崙》吧，其中有一幕是：笨拙的男主角試圖搭訕他喜歡的女孩，他說到，“我看見你只喝一點點汽水，是因爲你覺得自己很胖嗎？如果你想喝的話，就喝掉整瓶汽水吧，因爲你根本就不胖。”

That movie scene is funny, in part, because it reminds us of the popular belief that when you eat or drink foods rich in fats, your waistline and butt will expand as a consequence. But as an article on the Harvard School of Public Health's website explains, studies show that the proportion of fat in a person's diet doesn't really have much effect upon weight. In fact, over the past 30 years, while the percentage of calories from fat in the typical American diet has gone down, obesity rates have skyrocketed. Again, it mostly comes down to calories. Many low-fat diets are full of carbohydrates (like white rice and bread) which can cause weight gain. That said, the type of fat does matter − try to consume more monounsaturated and polyunsaturated fats and less saturated fats. Saturated fats are found in products like butter, cheese and red meat.

電影的這一幕真是有趣，它讓我們想起那條深入人心的建議——吃進肚裏脂肪滿滿的食物，或是喝下肚高比重脂肪的飲品，不堪入目的後果便是，你的腰圍跟臀圍會變得臃腫不已。但是，一篇發佈在哈佛大學公共衛生學院網站上的文章寫到，研究指出，人們日常飲食的脂肪比例對體重並沒有太大的影響。事實上，在過去的30年裏，美國傳統飲食中脂肪的熱量比例已經有所下降，可肥胖率還是高升不降。在此再重申一次，導致肥胖的根本原因是熱量。很多低脂肪飲食富含碳水化物（如白米和麪包），會使人體增重。也就是說，不是所有的脂肪都會使我們變胖，選擇攝入脂肪的種類很重要。因此，要儘量攝取單一不飽和脂肪、多元不飽和脂肪，同時要少量攝入飽和脂肪。黃油、芝士、和紅肉等都是富含飽和脂肪的食品。

Are Chunkier Now Due to Fewer P.E. Classes

3.越來越少的體育課導致現在的小孩子都變得“虎背熊腰”

According to the Centers for Disease Control and Prevention, the percentage of children between the ages of 6 and 11 who are dangerously overweight has more than doubled between 1980 and 2012, and the obesity rate has quadrupled among adolescents. Those extra pounds, the CDC says, are putting kids at risk for an array of adult health problems, ranging from heart disease and diabetes to cancer.

根據疾病控制和預防中心的報告， 6歲至12歲年齡段間的超重兒童在1980年到2012年期間翻了一番，青少年的肥胖率也翻了兩番。疾病防治中心說，兒童肥胖，是成年疾病的溫牀，會埋下心臟病、糖尿病和癌症的禍根。

That alarming trend has led a lot of adults to complain that kids these days would be slim and fit if they just had physical education (P.E.) in school. The problem, they think, is that many schools have been de-emphasizing it because of budget cuts and the need to spend more time on academics. But studies have found that increasing the number of days in which kids have gym doesn't seem to have any consistent effect upon body-mass index or the prevalence of obesity. It's difficult in a school class to achieve the amount of activity and calorie expenditure needed to make a difference.

面對着這令人震驚的趨勢，很多家長抱怨說，如果孩子們在學校多參與體育鍛煉，身材將會苗條健康許多。他們認爲缺少體育鍛煉的原因是：很多學校爲了消減預算，希望學生們集中精力學習，因而忽視了學生們的體育鍛煉。 如今越來越多的孩子參與體育鍛煉，但研究發現，這對體重或肥胖症並沒有什麼明顯的作用。要讓校方做出一定改變的舉措，確保孩子們在學校有適度的運動量以消耗脂肪，是一件很困難的事。

istic Weight Loss Goals Are Better

2.實際些的減肥目標可能會效果更好

We've heard diet doctors and fitness gurus preach this to us over and over. And it makes sense on the surface. Isn't it better to be realistic, and set goals that we can be reasonably sure of accomplishing, such as being able to fit into those mom jeans that we bought recently, rather than vowing to lose 50 pounds (23 kilograms) in a few months?

關於“合理制定減肥計劃”這一說法，我們從飲食醫師和塑形專家們那裏聽過太多遍了，聽上去貌似確實很有道理。制定一個實際些的目標難道不是更好嗎？制定一個我們能確保完成的目標，比如說穿上近期買的牛仔褲能夠剛好合身，會比立誓在短短几個月減去五十磅(即二十三公斤)好很多吧。

The problem, though, is that according a summary of research findings in the New England Journal of Medicine, ambitious goals for weight loss actually are more likely to result in a greater number of lost pounds. And while intervening and convincing people to have supposedly more realistic goals does result in more moderate weight-loss expectations, it doesn't necessarily improve the chances of accomplishing them. In two studies where the weight loss goals were changed to make them more realistic, no greater weight loss outcome was recorded. So go ahead, imagine that Jillian Michaels is screaming in your ear to do more burpees and aim for dropping major pounds.

話雖如此，但據《新英格蘭醫學雜誌》研究發現，事實上，有更高的減肥目標的人更有可能減掉更多體重。雖然那些有說服力的人會干涉你，希望你制定一個更現實的目標，儘管這確實會形成更溫和適度的減肥期望，可並不見得你能更成功的減肥。有兩項研究都表明，把減肥目標改得更現實之後，所記錄的減肥結果並沒有多麼令人欣喜若狂。放手去吧！想象吉利安·邁克爾斯在你耳邊尖叫着，再多做幾次舉重！我們的目標是甩掉贅肉！

h Control Pills Make You Fatter

1.口服避孕藥會使人變胖

This is one that many women undoubtedly fear. "The pill," after all, does cause users to retain more fluid, which can make them feel that their breasts, thighs and hips are expanding. But as the scientific journal Nature reported in 2006, researchers who surveyed data from 44 studies on the subject concluded that there's no evidence that using contraceptives causes an increase in weight.

無庸置疑，很多女性對這一點都甚是擔憂。畢竟服用避孕藥會導致體液瀦留，在服用者體內存留多餘水分，會使女性感覺她們的胸部、大腿和臀部都在發脹變肥。但據科學雜誌《自然》在2006年發表報告稱，科研人員通過在此項目上44份研究報告顯示的調研數據得出結論：沒有證據證明服用避孕藥會導致體重增加。

The studies also found that contraceptives had little effect on boosting appetite − a common explanation for the extra pounds. When the pill was introduced in the 1960s, it had very high levels of estrogen, which does increase appetite and fluid retention. The current version of the oral contraceptive has much lower levels. That doesn't mean that women don't sometimes gain weight after starting on the pill. But as David Grimes, one of the researchers, explained to Nature, the reason is most people of both sexes gain weight as they age − about 1 pound (2 kilograms) per year. But that's not a reality that any of us like to face, so we tend to look for other explanations.

但該研究也發現，服用避孕藥的確會對增加食慾起到少許作用——這是對體重增加最普遍的一個解釋。當避孕藥於二十世紀六十年代被引進時，它就含有高濃度的雌性激素，這會造成服用者食慾增加和體液瀦留。可這並不意味着女性服用完避孕藥後體重不會增加。從事該項研究的科研人員之一，戴維格里姆斯向《自然》雜誌解釋到：大多數男女體重會隨着年齡的增加而增加——每年約一磅(即兩公斤)，但不是所有人都能接受這一事實，所以我們都希望找到其他能解釋體重增加的理由。

審校：省略珺 編輯：煙囪 來源：前十網