减肥也开心:吃出质量 保持充足睡眠

The quality of the food you eat rather than how much you consume has the biggest impact on losing weight, a study has found. 据一项最新的健康研究发现，吃什么，而并非吃多少，才是关乎于减轻体重的重要因素。

Diet also has a greater impact than physical activity, watching TV or sleep duration.

饮食对于身体健康的影响远远超过了体育运动、看电视频率以及睡眠的时间。

But focusing on calories alone was not the best way to stay slim, according to the scientists. The secret was to focus on the quality of foods, especially carbohydrates.

不过据科学家表示，将关注的重点全都放在饮食的卡路里含量之上并非是保持身材最好的方法。减肥的秘密在于注重食物的品质，特别是碳水化合物。

Weight-watchers were advised to cut out sweetened drinks, potatoes and refined grain foods such as white bread, white rice and low-fibre breakfast cereals.

科学家们建议那些特别在意自己投中的人们最好戒掉甜味饮料，土豆和白面包、米饭、低纤维的早餐谷物这样的精制的粮食食品。

At the same time they were urged to eat more ‘natural’ foods, such as fruit and vegetables, whole grains, nuts and yoghurt, while avoiding anything processed.

与此同时，他们应该选择一些更为“自然”的食物，例如水果和蔬菜，粗粮，坚果和优格酸奶，同时避免任何精加工的食物。

Professor Frank Hu, a nutrition expert at the Harvard School of Public Health in Boston, U.S., said: ‘These findings underscore the importance of making wise food choices in preventing weight gain and obesity.

来自位于美国波士顿哈佛大学公共卫生学院的营养专家Frank Hu教授说：“研究的结果再次强调了一点，选择正确的食物在减轻体重和避免肥胖症的过程中有着相当重要的作用。”

‘The idea that there are no “good” or “bad” foods is a myth that needs to be debunked.’

“我们需要重视这样一种观念，食物其实并不分‘好’与‘坏’。”

The findings, published in the New England Journal of Medicine, also showed that getting the right amount of sleep helped people maintain a healthy weight.

研究的结果同样显示，保持充足的睡眠也有意与人们维持健康的体重。

People who slept six to eight hours a night gained less weight than those who slept less than six or more than eight hours.

每晚的睡眠时间在六到八小时的人们要比那些睡眠时间没有达到这样量的人们体重更不容易增加。

Prof Hu’s team analysed results from three large-scale studies of US health workers, the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals Follow-up Study.

Hu教授的研究团队分析了来自三个大型的美国健康卫生工作者的研究论文。

Together the studies monitored the health of more than 100,000 individuals for up to 20 years.

这些研究一共涉及了长达20年中100000人的健康监测情况。

All were initially free of chronic diseases and not obese.

所有人起初都没有换上任何的慢性疾病，也没有肥胖的情况、

Every four years, participants gained an average of 3.35lbs, putting on almost 17lbs over the full 20 year period.

受测者每四年之中所成家的体重为3.35磅，整整20年间，他们的体重增加超过了17磅。

Increased daily servings of certain foods were associated with the largest amount of weight gain per four year period. They included potato chips, which added 1.69lbs of extra weight, and sugar-sweetened drinks, which added one pound.

每日摄取某些食物与体重的增加之间存在着巨大的联系，这些食物包括了薯片，它为体重贡献了1.69磅，含糖的甜味饮料则为使得体重增加1磅。

Some foods were actually associated with a lowering of weight gain when their consumption was stepped up. They included nuts (minus 0.57lbs per four years), vegetables (minus 0.22lbs), whole grains (minus 0.37 lbs) and fruits (minus 0.49lbs).

与此同时，摄取某些食物则会使得我们的体重下降，这包括了坚果（每4年减轻体重0.57磅），蔬菜（减轻0.22磅），粗粮（减轻0.37磅），水果（减轻0.49磅）。

Physical activity reduced weight gain, while alcohol consumption added weight at the rate of 0.41lbs per drink per day.

体育运动也有助于减少体重的增加，而每天都有饮酒习惯的人体重则会增加0.41磅。

Co-author Dr Dariush Mozaffarian, also from the Harvard School of Public Health, said: 'An average adult gains about one pound per year.

美国哈佛大学公共卫生学院的Dariush Mozaffarian博士说：“成人平均每年会增加1磅的体重。”

'Because the weight gain is so gradual and occurs over many years, it has been difficult for scientists and for individuals themselves to understand the specific factors that may be responsible.

“因为体重的增加是一个循序渐进的过程，随着常年的日积月累，科学家与个人就很难去分析造成体重增加的具体原因。”

'Small dietary and other lifestyle changes can together make a big difference - for bad or good. This makes it easy to gain weight unintentionally, but also demonstrates the tremendous opportunity for prevention. A handful of the right lifestyle changes will go a long way.'

“饮食习惯以及生活方式将带来巨大的改变，可能是好也可能是坏。这或许会造成不经意的肥胖，也是一个预防这种情况发生的机会。一些健康的生活方式将对此有很大的帮助。”