10大健康飲食習(xí)慣

1、10大健康飲食習(xí)慣大健康飲食習(xí)慣譯道分享：OnequestionImfrequentlyaskedis“Whatsthesecrettoahealthydiet“Theanswerisntallthatmysterious.Youjusthavetokeepsomebasicguidelinesinmindbeginningwith:經(jīng)常有人問(wèn)我：“健康飲食有什么秘訣？”其實(shí)答案并不神秘。你只需要遵循以下這些基本準(zhǔn)則：1.Usesmal

2、lerplates.換小點(diǎn)的盤(pán)子Whetheryourealreadytrimtryingtoloseweightoneofthebestthingsyoucandofyourwaistlineyourhealthistodownsizeyourdishware.CnellUniversitynutritionresearcherBrianWansinkPhDhasfoundthatswitchingfroma12inchtoateni

3、nchplateleadspeopletoeat22percentfewercalies.Ifyoudownsizedonlyyourdinnerplateyoudbeeliminatingmethan5000caliesamonthfromyourdiet.Itreallyisthatsimple.不管你是想保持苗條身材還是想減肥，最好的辦法之一就是縮小餐具尺寸。康奈爾大學(xué)營(yíng)養(yǎng)學(xué)研究員布萊恩文森克博士發(fā)現(xiàn)，把盤(pán)子從12英寸縮小到10英

4、寸，可以使人們少攝入22%的卡路里。即使你只在晚飯時(shí)用小點(diǎn)的盤(pán)子，一個(gè)月下來(lái)你也可以從飲食中減少5000卡路里的攝入。就是這么簡(jiǎn)單。2.Makehalfofeverymealfruitsvegetables.每頓飯都要保證一半是水果或蔬菜Atbreakfastfillyourbowlhalfwaywithcerealthentopitoffwithberriesslicedbanana.Atluncheatasmaller—half—s

5、wichaddtwopiecesoffruit.Atdinnermakesureyourplateisatleast50percentsaladbroccoliasparaguscauliflowerwhateverveggieyouchoose.Thisensuresthatyougetenoughnutrientsautomaticallyreducestheamountoffatcaliesyouconsume(providedy

6、oudontgocrazywithfattydressingstoppings).早餐時(shí)可以吃半碗燕麥片加漿果和香蕉片。午飯吃一個(gè)小點(diǎn)的（或半個(gè)）漢堡和兩塊水果。晚飯保證你的餐盤(pán)里至少有50%的萵苣、西蘭花、蘆筍和花椰菜，你自己喜歡吃的蔬菜都行。這不僅能保證你所需要的營(yíng)養(yǎng)，而且能減少脂肪和卡路里的消耗（前提是你不迷戀多脂調(diào)味品和澆頭）。3.Donteatontherun.吃飯要細(xì)嚼慢咽Thefirstproblemwithgrabbin

7、ggulpingisthatitusuallymeansfastfood.evenasmallishfastfoodlunch(smallburgermediumfriesdietsoda)deliversaround800calies—methantheaveragewomanwouldwanttogetatdinner.Whenweeatonthegoourbrainstendtoregisterthefoodasasnack—re

8、gardlessofhowmanycaliesweconsume—leadingustoovereatatournextmeal.(certainlydontexpectyourkidsto).Justkeepservingthenewdishessoonneitheryounyourpalatewillrecallwhatallthefusswasabout.任何一個(gè)5歲的小孩和挑食者都可以證明，飲食偏好主要是因?yàn)閷?duì)某種食物的熟悉。但

9、是味蕾具有可塑性，可以學(xué)會(huì)接受新的微妙的口味。當(dāng)你從高脂肪高鈉和高糖的食物轉(zhuǎn)變?yōu)檩^為健康的飲食時(shí)，你的味蕾可能需要一兩個(gè)禮拜才能適應(yīng)。不要指望立馬就能愛(ài)上新的口味（也不要指望你的孩子能）。繼續(xù)吃對(duì)你來(lái)說(shuō)新的菜肴，很快你和你味蕾都會(huì)忘了剛開(kāi)始的不習(xí)慣。8.Stopeatingbefeyoufeelfull.吃飽之前就停止進(jìn)食Slowthepaceofyourmeals.Payattentiontowhatyoureeating.calli

10、tquitswhenyoureabout80percentfull.Afterapauseyoulllikelyfindthat“mostlyfull“isfullenough.Studiesindicatethatsimplybyeatingataleisurelypaceyoucouldupto20poundsayear.放慢吃飯速度，注意看看你在吃什么。吃到8分飽時(shí)就不要再吃了。過(guò)一會(huì)兒你就會(huì)發(fā)現(xiàn)，“8分飽”就足夠了。研究表明，只

11、要放慢進(jìn)食速度，你每年就能減下20磅的體重。9.Sitdowntodinnerwiththeentirefamily.與家人共進(jìn)晚餐Kidswhoeatwiththeirparentsarelesslikelytoconsumejunklesslikelytoovereatlesslikelytobeoverweight.Parentswhoeatwiththeirchildrenreptgreatersatisfactionwithf

12、amilylife.familieswhoeattogetherarefarlesslikelytobeplaguedbyeatingdisdersdrugusesmokingalcoholabuse.Thatsaremarkablebenefittosomethingassimpleassittingdowntogetherfafamilymeal.和父母一起吃飯的孩子，吃到垃圾食品、吃得太多和體重超重的可能性都比較小；和孩子一起吃飯

13、的父母，會(huì)覺(jué)得生活更幸福。而且和家人一起吃飯的人，很少有可能存在飲食失調(diào)、濫用毒品、吸煙和酗酒的問(wèn)題。只是和家人坐在一起吃飯這么簡(jiǎn)單的事情，好處就這么顯而易見(jiàn)。10.Youreallyarewhatyoueat.飲食決定你的身體狀況Thebestwaytokeepyourbodyhummingistoeatawellroundednutritiousdiet.Asfbettermentalacuity—wellyougettheidea

14、:Yourbraindependsonthevitalityofyourheartlungsliverkidneys(younamethegan)tobeintiptopshape.Thebestwaytobringoutyourbestattributesistofosteryouroverallhealththroughsmarteating—adietthatfavsproducegrainslegumesleansourceso