吃水果真的能瘦

Here's some good news if you love berries, pears, and apples: Ditching fruit isn't necessary to lose weight. It's also not smart. Yes, fruit contains carbs and naturally-occurring sugar. But there are important reasons to make fruit a daily staple in your diet, even when you're working to slim down. Doing so can actually help you shed pounds.

如果你喜欢浆果、梨和苹果，那么好消息来了。不吃水果并不能让你变瘦，而且也非明智之举。是的，水果含有碳水化合物和天然糖。但每天都吃水果是有原因的，即使你正在减肥也要吃点水果。这样做真的能让你变瘦！

Natural substances in fruit-including vitamins, minerals, antioxidants, fiber, and prebiotics-are incredibly good for you, not just in terms of protecting against chronic diseases, but also for managing your weight. Even if you eat plenty of veggies, nixing fruit means missing out on the unique antioxidants they provide.

水果中的天然物质--包括维生素、矿物质、抗氧化剂、纤维和益生元--都特别有利于人体健康，不仅能够预防慢性疾病，而且还能控制你的体重。即使你吃了很多蔬菜，但不吃水果却意味着你错失了它们独一无二的抗氧化剂。

In research, fruit has actually been tied to weight loss, not weight gain. One study found that overweight and obese adults who ate more fruit experienced greater weight loss than those who didn't. Another study, which followed more than 130,000 adults over 24 years, found that consuming fruit was associated with improved weight loss over time.

研究中，水果实际上有助于减肥、而非增肥。一项研究发现：与不吃水果的人相比，吃更多水果的超重和肥胖人群减掉的肉更多。另一项研究在24年来对13万名以上的成年人进行跟进，研究发现：随着时间的推移，吃水果能帮助人们减肥。

This link may be because fruit can help boost satiety, satisfy a sweet craving, and decrease your desire to dig into goodies like candy or baked goods. Fruits also tend to replace higher-calorie treats. In other words, you're much more likely to choose an apple rather than a piece of broccoli in place of a cookie; and that swap can help you limit total calories and avoid added sugar, the real culprit when it comes to weight gain.

这种联系可能是因为水果能增加人们的饱腹感、满足人们对甜食的瘾、并降低人们寻找糖或烘焙食品的欲望。水果往往也能取代热量较高的甜食。换言之，你会选择苹果而非西兰花来取代饼干；从而限制你摄入的总卡路里量、避免摄入添加糖，这些都是减肥的"天敌"。

That's because the naturally-occurring sugar in fruit is much less concentrated, and bundled with a number of key nutrients. For example, one whole orange provides about 17 grams of carb, about 12% of which are natural sugar. But it also supplies fluid, 12% of your daily fiber needs, and nearly 100% the recommended amount of vitamin C, along with B vitamins, potassium, and substances like hesperidin, which has been shown to help lower blood pressure, cholesterol, and inflammation.

这是因为水果中存在的天然糖没那么密集、而且还含有一系列关键的营养物质。例如，一个橘子能提供17克的碳水化合物，其中12%都是天然糖。但它同时也能提供流体、日常所需纤维的12%以及近100%的推荐维生素C、维生素B、钾元素量和橙皮苷等物质，橙皮苷能帮助降低血压、胆固醇水平，还能消炎。

Compare that to one tablespoon of table sugar, which contains 16 grams of carbs and no nutrients. Essentially, fresh fruit and added sugar don't belong in the same category.

将其与一汤匙的蔗糖（含有16克碳水化合物，不含任何营养物质）相比，你就能知道哪个好了吧。基本而言，新鲜的水果和添加糖并不属于同一类。