6个食物小贴士:健康饮食的简单指南

6个食物小贴士:健康饮食的简单指南

Healthy eating can be easy if you follow a few simple rules. We guide you through three types of food you should eat more of and three types to avoid.

如果你遵循一些简单的规则，健康的饮食是很容易的。我们将为你介绍三种你应该多吃的食物，以及三种你应该避免的食物。

Here's what to remember:

你需要记住以下内容：

Eat more

多吃

Nuts and seeds. They contain all the nutrients you need to kick-start the growth of new life. "Nuts and seeds have an incredibly powerful mixture of healthy fats, fiber and probably most importantly trace nutrients," says Dariush Mozaffarian, a cardiologist and the dean of the nutrition school at Tufts University.

坚果和种子。它们含有你启动新生命生长所需的所有营养。塔夫茨大学营养学院院长、心脏病学家达鲁什·莫扎法里安说:“坚果和种子含有非常丰富的健康脂肪、纤维，其中最重要的可能是微量营养素。”

"These flavonols, these polyphenols, have a range of effects on us, on our gut bacteria, on our livers, on our cellular functions that are incredibly beneficial as we age."

“这些黄酮醇，这些多酚，对我们有一系列的影响，随着我们年龄的增长，对我们的肠道细菌，我们的肝脏，我们的细胞功能，都是非常有益的。”

Regularly eating a (portion-controlled) handful of any kind of nut also can help ward off excessive weight gain.

经常适量地吃一些坚果也可以帮助避免过度的体重增加。

Fruits and vegetables. The nutrition mandate to eat more fruits and vegetables should come as no surprise. But these two tips might help you follow the rule more easily. First, they don't have to be fresh to be healthy. "If you get frozen fruits or vegetables, that's great. If you can get canned fruits or vegetables that don't have a lot of sodium or added sugar, that's fine," Mozaffarian says.

水果和蔬菜。多吃水果和蔬菜的营养要求应该不足为奇。但这两个技巧可能会帮助你更容易地遵守规则。首先，他们不是只有新鲜才健康。“如果你有冷冻水果或蔬菜，那就太好了。如果你能买到不含太多钠或添加糖的罐装水果或蔬菜，也可以。”莫扎法里安说。

Healthy fats, especially omega-3 fatty acids from seafood. Omega-3 fatty acids are great for the brain and heart. "Babies who got more omega-3s in their diets either from formula or having fish had better brain function," Mozaffarian says. If you don't eat fish, you can also get omega-3s from flax seeds, walnuts or chia seeds.

健康的脂肪，尤其是海鲜中的-3脂肪酸。-3脂肪酸对大脑和心脏都有好处。莫扎法里安说:“从配方奶粉或鱼肉中获得更多-3脂肪酸的婴儿，其大脑功能更好。”如果你不吃鱼，你也可以从亚麻籽、核桃或奇亚籽中获得-3脂肪酸。

Eat less

少吃

Processed meat. "There's about 400% more sodium in processed meats than in unprocessed meats," Mozaffarian says. That's because salt is used to process meat. So are nitrates. There's some evidence that nitrates can lead to the formation of compounds that are carcinogenic to us. In particular, eating lots of bacon is linked to a higher risk of colorectal cancer.

加工肉类。莫扎法里安说:“加工过的肉类中的钠含量比未加工过的肉类高400%。”那是因为加工肉类过程中需要盐。硝酸盐也是如此。有证据表明硝酸盐会导致我们形成致癌化合物。特别是，吃大量的培根会增加患结肠直肠癌的风险。

Sugary drinks and refined carbohydrates. There was a study that found drinking just one sugary drink a day can increase the risk of getting Type 2 diabetes by about 20%. Also, refined starch is the hidden sugar, so think twice before eating starchy snacks like crackers and pretzels.

含糖饮料和精制碳水化合物。有一项研究发现，每天只喝一杯含糖饮料会使患2型糖尿病的风险增加20%。此外，精制淀粉是隐藏的糖，所以在吃饼干和椒盐卷饼等淀粉类零食之前要三思。

Salt, especially in packaged foods. "The most obvious and well-confirmed problem with too much salt is it raises your blood pressure," Mozaffarian says. "And high blood pressure is a clear risk factor for stroke and for heart attacks."

盐，尤其是包装食品中的盐。莫扎法里安说:“盐摄入过多最明显、也得到充分证实的问题是，它会使你的血压升高。”“高血压是中风和心脏病发作的明显危险因素。”

Cutting back on salt can be tricky because it's often hidden in foods where you don't even suspect it, like bread and breakfast cereal. "When you're looking at a snack item," Ginn-Meadow says, "aim for no more than 100 to 150 milligrams of sodium."

减少盐的摄入是一件棘手的事情，因为它通常隐藏在你根本想不到的食物中，比如面包和早餐麦片。“当你看零食的时候，”吉恩梅多说，“选择钠含量不超过100到150毫克的食物。”