你可以考虑低碳水化合物而不必完全放弃碳水化合物

你可以考虑低碳水化合物而不必完全放弃碳水化合物

It's trendy to go low-carb these days, even no carb. And, yes, this can lead to quick weight loss.

现在流行低碳水化合物，甚至是不含碳水化合物。是的，这会导致快速减肥。

But ditching carbs is tough to do over the long haul. For starters, you're swimming upstream. On average, adults in the U.S. get about 50 percent of their daily calories from carbohydrates.

但是从长远来看，很难摆脱碳水化合物。首先，你是在逆流而上。平均而言，美国成年人每天50%的热量来自碳水化合物。

And, if you truly cut out all carbs, you'll have to give up fruits, vegetables, whole grains and beans — which are the building blocks of a healthy diet.

而且，如果你真的戒掉所有的碳水化合物，你将不得不放弃水果、蔬菜、全谷物和豆类——它们是健康饮食的基石。

So, why do carbs get such a bad rap? Well, as we discuss in our new Life Kit, a lot of us are choosing the wrong kind of carbs.

那么，为什么碳水化合物名声这么差呢?好吧，正如我们在新一期的“生活工具包”中讨论的那样，我们很多人都选择了错误的碳水化合物。

"We've known for decades that different foods affect the body differently," says Dr. David Ludwig. He's a professor of nutrition at the Harvard School of Public Health and the co-director of the New Balance Foundation Obesity Prevention Center Boston Children's Hospital.

“几十年来，我们都知道不同的食物对身体的影响是不同的，”大卫·路德维希博士说。他是哈佛大学公共卫生学院的营养学教授，也是波士顿儿童医院新平衡基金会肥胖预防中心的联合主任。

So, let's compare two carbohydrate-rich foods. If you're shopping in the bread aisle, you can pick white bread or a whole-grain bread, maybe pumpernickel or rye. They may have about the same number of calories, but the whole grain has a lot more going for it.

让我们来比较两种富含碳水化合物的食物。如果你在面包区购物，你可以选择白面包或全麦面包，也可以选择粗麦或黑麦面包。它们的卡路里含量可能是一样的，但全麦的卡路里含量要高得多。

"When you eat a minimally processed grain ... they take a while to digest. Blood sugar rises relatively more gently. You produce less calorie," Ludwig explains.

“当你吃低加工的谷物时……它们需要一段时间来消化。血糖上升相对较慢。你会产生较少的卡路里。”路德维希解释道。

Think of whole grains as slow carbs because of this slow digestion. (Other slow carbs include fruits, vegetables, beans and grains.)

全谷类食物被认为是低碳水化合物，因为它们消化缓慢。(其他低碳水化合物包括水果、蔬菜、豆类和谷物。)

Whole grains — which include everything from whole wheat to brown rice to steel-cut oats and farro — are also rich in fiber. A new study published in The Lancet finds that people who eat a diet rich in fiber and whole grains have a reduced risk of Type 2 diabetes, stroke, coronary heart disease and colorectal cancer.

全谷物——包括从全麦到糙米，从粗燕麦到法罗——也富含纤维。发表在《柳叶刀》上的一项新研究发现，饮食中富含纤维和全谷物的人患2型糖尿病、中风、冠心病和结肠直肠癌的风险较低。

Here's what to visualize: When you eat whole grain wheat bread, you're getting everything that comes in the wheat kernel. This includes the fiber-rich bran. It also includes the germ, which is the embryo of the seed, so it contains everything that's needed to nurture new life.

你可以这样想象:当你吃全麦面包的时候，你会吃到麦粒里的所有东西。这包括富含纤维的麸皮。它还包括胚芽，也就是种子的胚胎，所以它包含了孕育新生命所需的一切。

Think of wheat germ as a little packet of nutrients, including zinc, magnesium and Vitamin E.

小麦胚芽是一小包营养物质，包括锌、镁和维生素E。

But with white bread, all this good stuff has been stripped out during processing. All that's left is starch, which is one step away from turning to sugar in your body. "Refined starch is the hidden sugar," says Dr. Dariush Mozaffarian, dean of the nutrition school at Tufts University.

但是白面包中所有这些好东西在加工过程中都被去掉了。剩下的就是淀粉了，它在你体内离变成糖只有一步之遥。塔夫茨大学营养学院院长莫札发瑞安博士说:“精制淀粉是隐藏的糖。”

And it's not just white bread. Many of the packaged snacks we eat, such as pretzels and crackers, are often made from refined starch. So when you eat these foods, that starch can "slam into your bloodstream, raising blood sugar and insulin," Ludwig says. And this can send a signal to the body to store fat and leave you feeling hungry.

不仅仅是白面包。我们吃的许多袋装零食，如椒盐卷饼和饼干，通常是由精制淀粉制成的。路德维希说，所以当你吃这些食物时，淀粉会“流进你的血液，提高血糖和胰岛素含量”。这可以向身体发出储存脂肪的信号，让你感到饥饿。

So I've cut back on refined carbs. And the science suggests this is the way to go. The authors of the latest Lancet study say their findings "provide convincing evidence for nutrition guidelines to focus on increasing dietary fiber and on replacing refined grains with whole grains." U.S. Dietary Guidelines recommend that at least half of your daily grain consumption should come from whole grains. But currently, most Americans under-consume whole grains and exceed the recommended limits on refined grains.

所以我减少了精制碳水化合物的摄入量。而科学表明，这才是解决之道。《柳叶刀》杂志最新研究的作者说，他们的发现“为营养指南提供了令人信服的证据，指导人们关注增加膳食纤维，用全谷物代替精制谷物。”美国膳食指南建议，每天至少一半的谷物摄入应该来自全谷物。但目前，大多数美国人食用全谷物不足，并超过了精制谷物的推荐饮食量。