養生必讀:如何均衡飲食最有益?(雙語)

河南教育在線 時間:2014-04-12 16:38:34 來源:新浪
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Experts say eating a range of fruit and veg is best, as part of a balanced diet, to protect against illness。

據英國廣播公司報道,專家表示,吃各種水果蔬菜對身體最為有利,可以均衡飲食,預防疾病。

Research suggests eating at least seven portions of fruit and vegetables a day is more effective at preventing disease than the government's current five-a-day recommendation。

研究表明,一天至少吃7份水果蔬菜比政府目前提倡的一天五份可以更有效預防疾病。

Is five a day enough?

一天五份夠不夠?

Yes - but people should eat at least five portions of fruit and vegetables a day, the government says. The advice is based on World Health Organization guidelines, which are 25 years old。

五份是可以的,但政府表示,一天至少應該吃五份。此建議是基于世界衛生組織已建立了25周年的指導方針。

Dieticians say eating five a day is enough to get the protective benefits of fruit and veg - although eating more may be additionally beneficial。

飲食學專家說,一天吃五份水果蔬菜就足夠使人體獲益,盡管更多的水果蔬菜可能會帶來額外好處。

What counts as a portion?

多少算是一份呢?

Fruit juice counts towards one portion of the recommended five portions per day。

果汁是一天五份水果蔬菜中的一份。

For an adult, a minimum of 400g of fruit and vegshould be eaten every day, or five portions of 80g。

對于成年人來說,一天最少吃400克水果蔬菜,或5份80克的水果蔬菜。

The amount varies for children, based on activity levels and age, but a rough guide is that one portion should fit in the palm of their hand。

對兒童來說,攝入量因運動量與年齡有所不同,但有一個大體指導方法是他們的手掌能承擔的量就是一份的量。

Fruit and vegetables do not have to be eaten on their own and can be cooked in dishes such as soups, stews or pasta meals。

各種水果蔬菜不必分開吃,可以做成湯、大雜燴或面食。

Do tinned fruit and fruit juice count?

罐頭水果和果汁算不算?

Yes. But juice should be unsweetened, and only counts as one portion a day, as it contains less fibre than whole fruits and vegetables。

罐頭水果和果汁算,但果汁應該是未加糖的,由于果汁比完整的水果蔬菜含有的纖維少,只能算作一份。

Fruit must be tinned in natural juice, or water, with no added sugar or salt, and not in syrup, which lots of fruit is。

水果必須是在天然果汁或水中,不添加任何糖或鹽,不是在糖漿中。很多水果罐頭用的是糖漿水。

Beans and pulses also count, but again only as one portion as they contain fewer nutrients than other fruits and vegetables。

豆類也算,但由于其比其他水果蔬菜含有的營養少,也只能算一份。

Smoothies may count towards more than one portion if they contain all the edible pulped fruit or veg, and depending on their ingredients。

如果冰沙含有所有可食用漿狀果肉或蔬菜,可以不止算作一份,這取決于其中的成分。

Recommendations include frozen fruit and vegetables, and dried fruit, such as currants, dates, sultanas and figs。

還建議食用冷凍水果、蔬菜和干果,如醋栗果、小葡萄干、海棗、無花果等。

Those in ready-meals and shop-bought pasta sauces, soups and puddings are also included, but advice urges "only to have them occasionally" or in small amounts as they are often high in salt, sugar and fat。

熟食和商店中買的意大利面醬、湯和補丁中的水果蔬菜也算,但建議“偶爾吃這些東西”或食用量要少,因為這些食物通常含有較多的鹽、糖和脂肪。

What about potatoes?

土豆算不算?

Potatoes do not count towards one of the five-a-day, but sweet potatoes do。

土豆不算,但甘薯算。

Potatoes are not one of the five-a-day items. This is because they mainly contribute starch to a healthy diet, which is a good source of energy and helps digestion。

土豆不能算作一天五份中的一份,這是因為土豆主要提供的是健康飲食需要的淀粉,對于補充體力和促進消化有益。

They are classified in the same group as bread or pasta by the government。

政府將土豆和面包、意大利面食歸為一類。

Skins should be left on when cooking as they are a good source of fibre。

烹飪時,土豆上的皮應該留著,因為其中含有較多纖維。

But sweet potatoes, parsnips, swedes and turnips do count as five-a-day foods, as they are usually eaten as well as the starchy bit of the meal。

但由于甘薯、歐洲蘿卜、大頭菜、紅蘿卜通常同含淀粉的食物一起吃,可以算作一天5份中的份量。


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