減肥也開心:吃出質量 保持充足睡眠
據一項最新的健康研究發現，吃什麼，而並非吃多少，纔是關乎於減輕體重的重要因素。
diet also has a greater impact than physical activity, watching TV or sleep duration.
飲食對於身體健康的影響遠遠超過了體育運動、看電視頻率以及睡眠的時間。
But focusing on calories alone was not the best way to stay slim, according to the scientists. The secret was to focus on the quality of foods, especially carbohydrates.
不過據科學家表示，將關注的重點全都放在飲食的卡路里含量之上並非是保持身材最好的方法。減肥的祕密在於注重食物的品質，特別是碳水化合物。
Weight-watchers were advised to cut out sweetened drinks, potatoes and refined grain foods such as white bread, white rice and low-fibre breakfast cereals.
科學家們建議那些特別在意自己投中的人們最好戒掉甜味飲料，土豆和白麪包、米飯、低纖維的早餐穀物這樣的精製的糧食食品。
At the same time they were urged to eat More ‘natural’ foods, such as fruit and vegetables, whole grains, nuts and yoghurt, while avoiding anything processed.
與此同時，他們應該選擇一些更爲“自然”的食物，例如水果和蔬菜，粗糧，堅果和優格酸奶，同時避免任何精加工的食物。
Professor Frank Hu, a nutrition expert at the Harvard School of Public Health in Boston, U.S., said: ‘These findings underscore the importance of making wise food choices in preventing weight gain and obesity.
來自位於美國波士頓哈佛大學公共衛生學院的營養專家Frank Hu教授說：“研究的結果再次強調了一點，選擇正確的食物在減輕體重和避免肥胖症的過程中有着相當重要的作用。”
‘The idea that there are no “good” or “bad” foods is a myth that needs to be debunked.’
“我們需要重視這樣一種觀念，食物其實並不分‘好’與‘壞’。”
The findings, published in the New England Journal of Medicine, also showed that getting the right amount of sleep helped people maintain a healthy weight.
研究的結果同樣顯示，保持充足的睡眠也有意與人們維持健康的體重。
People who slept six to eight hours a night gained less weight than those who slept less than six or more than eight hours.
每晚的睡眠時間在六到八小時的人們要比那些睡眠時間沒有達到這樣量的人們體重更不容易增加。
Prof Hu’s team analysed results from three large-scale studies of US health workers, the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals Follow-up Study.
Hu教授的研究團隊分析了來自三個大型的美國健康衛生工作者的研究論文。
Together the studies monitored the health of more than 100,000 individuals for up to 20 years.
這些研究一共涉及了長達20年中100000人的健康監測情況。
All were initially free of chronic diseases and not obese.
所有人起初都沒有換上任何的慢性疾病，也沒有肥胖的情況、
Every four years, participants gained an average of 3.35lbs, putting on almost 17lbs over the full 20 year period.
受測者每四年之中所成家的體重爲3.35磅，整整20年間，他們的體重增加超過了17磅。
Increased daily servings of certain foods were associated with the largest amount of weight gain per four year period. They included potato chips, which added 1.69lbs of extra weight, and sugar-sweetened drinks, which added one pound.
每日攝取某些食物與體重的增加之間存在着巨大的聯繫，這些食物包括了薯片，它爲體重貢獻了1.69磅，含糖的甜味飲料則爲使得體重增加1磅。
Some foods were actually associated with a lowering of weight gain when their consumption was stepped up. They included nuts (minus 0.57lbs per four years), vegetables (minus 0.22lbs), whole grains (minus 0.37 lbs) and fruits (minus 0.49lbs).
與此同時，攝取某些食物則會使得我們的體重下降，這包括了堅果（每4年減輕體重0.57磅），蔬菜（減輕0.22磅），粗糧（減輕0.37磅），水果（減輕0.49磅）。
Physical activity reduced weight gain, while alcohol consumption added weight at the rate of 0.41lbs per drink per day.
體育運動也有助於減少體重的增加，而每天都有飲酒習慣的人體重則會增加0.41磅。
Co-author Dr Dariush Mozaffarian, also from the Harvard School of Public Health, said: 'An average adult gains about one pound per year.
美國哈佛大學公共衛生學院的Dariush Mozaffarian博士說：“成人平均每年會增加1磅的體重。”
'Because the weight gain is so gradual and occurs over many years, it has been difficult for scientists and for individuals themselves to understand the specific factors that may be responsible.
“因爲體重的增加是一個循序漸進的過程，隨着常年的日積月累，科學家與個人就很難去分析造成體重增加的具體原因。”
'Small dietary and other lifestyle changes can together make a big difference - for bad or good. This makes it easy to gain weight unintentionally, but also demonstrates the tremendous opportunity for prevention. A handful of the right lifestyle changes will go a long way.'
“飲食習慣以及生活方式將帶來巨大的改變，可能是好也可能是壞。這或許會造成不經意的肥胖，也是一個預防這種情況發生的機會。一些健康的生活方式將對此有很大的幫助。”
