健康专家对2020年最佳和最差饮食进行了排名

健康专家对2020年最佳和最差饮食进行了排名

US News and World Report on Thursday released its annual ranking from 1 to 35 of the world’s best (and, yes, worst) diets for 2020. A team of 25 panelists of “nationally recognized” professionals in diet, nutrition, obesity, food psychology, diabetes and heart disease named the Mediterranean diet as the No. 1 diet for 2020 based on seven criteria: short-term weight loss, long-term weight loss, effectiveness for cardiovascular disease prevention, effectiveness for preventing diabetes, ease of compliance, nutritional completeness and health risks.

《美国新闻与世界报道》(US News and World Report)周四发布了2020年全球最佳(当然也是最差)饮食的年度排名，从1到35名不等。一组25小组成员的“国家承认”的专业人士在饮食、营养、肥胖、食物心理学,糖尿病和心脏病叫地中海饮食的1号饮食2020年根据七个标准:短期减肥,长期减肥,预防心血管疾病的有效性,有效预防糖尿病,缓解合规,营养完整性和健康风险。

The Mediterranean diet — which has been ranked the best for the third year in a row — focuses on olive oil rich in healthy omega-3 fatty acids, fruits and vegetables, whole grains and lean protein like fish and chicken, with the occasional piece of red meat.

连续三年被评为最佳地中海饮食的是富含健康的omega-3脂肪酸的橄榄油、水果和蔬菜、全谷物和鱼肉、鸡肉等瘦肉蛋白，偶尔还会吃一点红肉。

“It’s generally accepted that the folks in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments,” US News and World Report said.

《美国新闻与世界报道》称:“人们普遍认为，与大多数美国人相比，地中海沿岸国家的人寿命更长，患癌症和心血管疾病的几率更小。”

“The not-so-surprising secret is an active lifestyle, weight control and a diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods.”

“不那么令人惊讶的秘密是积极的生活方式，控制体重，少吃红肉、糖和饱和脂肪，多吃农产品、坚果和其他健康食品。”

The Mediterranean diet may also help with heart and brain health and cancer prevention, the report added.

该报告还补充说，地中海式饮食可能还有助于心脏和大脑的健康以及癌症的预防。

“By following the Mediterranean Diet, you could also keep that weight off while avoiding chronic disease. There isn’t ‘a’ Mediterranean diet. Greeks eat differently from Italians, who eat differently from the French and Spanish. But they share many of the same principles.”

“通过遵循地中海饮食，你也可以在避免慢性疾病的同时保持体重。没有所谓的地中海式饮食。希腊人的饮食与意大利人不同，意大利人的饮食与法国人和西班牙人不同。但他们有很多相同的原则。”

The diet also emphasizes beans, nuts, legumes, olive oil and flavorful herbs and spices, as well as cheese and yogurt in moderation and a glass of red wine in moderation.

饮食还强调豆类，坚果，豆类，橄榄油和美味的香草和香料，以及奶酪和酸奶在适度和一杯红酒。

It narrowly beat out the Dash diet, which recommends fruits, vegetables, nuts, whole grains, poultry, fish and low-fat dairy products, while reducing salt, red meat, sweets and sugar-sweetened beverages.

它勉强击败了推荐水果、蔬菜、坚果、全谷物、家禽、鱼类和低脂奶制品的Dash饮食，同时减少了盐、红肉、糖果和含糖饮料。

It is very similar to the Mediterranean diet, but recommends cutting out two more things: full cream (in favor of low-fat dairy products) and alcoholic beverages. Dietitians also advise against snacking and takeouts and 2.5 hours of “moderate-intensity” exercise per week such was walking, Jazzercise, gardening or Pilates.

它与地中海饮食非常相似，但建议少吃两种食物:全脂奶油(多吃低脂奶制品)和酒精饮料。营养师还建议不要吃零食和外卖，以及每周2.5小时的“中等强度”运动，如散步、爵士音乐、园艺或普拉提。

Last on the ranking, according to US News and World Report: the Dukan diet, which focuses on protein instead of calorie counting.

据《美国新闻与世界报道》报道，排在最后一位的是杜康饮食法，这种饮食法注重蛋白质，而不是计算卡路里。

“It’s a weight-loss powerhouse — it’s filling, takes time and work to digest and has very few calories for each gram of food compared to carb-heavy foods.” Limiting carbohydrates forces the body to burn stored fat.

“这是一个减肥的发电站——它填饱肚子，需要时间和工作来消化，与高碳水化合物的食物相比，每克食物只有很少的卡路里。限制碳水化合物的摄入会迫使身体燃烧储存的脂肪。

“By following the Dukan Diet, it’s claimed you can lose up to 10 pounds within the first week and continue to lose 2 to 4 pounds a week after that until you’ve reached your goal,” the report said.

报告称:“按照杜坎减肥法，你可以在第一周内减掉10磅，然后在接下来的一周内继续减掉2到4磅，直到你达到目标。”

People on the Dukan diet lost, on average, more than 15 pounds after the diet’s two action-based phases — “attack” (pure protein) and “cruise” (vegetables on selected days) — according to a 2010 online survey.

根据2010年的一项在线调查，在经历了两个以运动为基础的阶段——“攻击”(纯蛋白质)和“巡航”(特定日期的蔬菜)后，采用杜坎饮食的人平均减重超过15磅。

But the experts also listed downsides: “Prepare for lots of rules. All four phases of the Dukan Diet — named after French physician Pierre Dukan — are heavy on do’s and don’ts and even the slightest slip-up is considered destructive.” The US News & World Report also said this diet “could fall short nutritionally.”

但专家们也列出了不利的方面:“要为大量的规则做准备。Dukan饮食的四个阶段——以法国内科医生Pierre Dukan的名字命名——都是大量的“该做什么”和“不该做什么”，即使是最轻微的失误也会被认为是破坏性的。《美国新闻与世界报道》还表示，这种饮食“可能缺乏营养”。