"低脂"就一定好嗎？素食就一定健康嗎？

    Is "low fat" always a good thing? Is a vegetarian dish always healthy?

    關于食品，總是有很多誤區或偏見。看看下面的一些盛行說法是否正確，挑戰一下你習以為常的飲食觀念。

    There are lots of myths and old wives' tales about food. Check out the following popular beliefs and challenge your assumptions.

    誤區：標簽上寫著"低脂"或"減脂"的產品都是健康之選

    False: If the label says "low fat" or 'reduced fat' then the product will always be a healthy choice

    一種食品的含脂量至少要比正常食品低30%才能被稱為"減脂".

    To claim that a product is "reduced fat" the amount of fat must be at least 30% lower than standard products

    但是，這類產品往往本身就含高脂肪高熱量，所以即使標明"減脂",它所含的脂肪和熱量仍然很高。

    But these types of foods tend to be high in fat and energy in the first place, so the "reduced fat" version can still have quite high amounts of both.

    標明"低脂"或"減脂"的食品所含的熱量不一定低

    Foods labelled "low fat" or "reduced fat" aren't necessarily low in energy.

    而它所含的脂肪可能被其他成分所代替，所以到頭來，這種食品所含熱量（卡路里）可能跟正常食品一樣，甚至更高。

    The fat is replaced by other ingredients, so the product can end up with the same or an even higher energy （calorie） content.

    另外，如果你禁不住誘惑，食用的減脂食品比相應的全脂食品多，那么最后你攝入的脂肪和熱量跟食用全脂食品差不多，甚至更高。

    Also, if you're tempted to use more of a reduced-fat product than you would of the full-fat version, you might end up having the same, or even more, fat and energy.

    誤區：如果你想更健康，最好選擇素食

    False: If you want to have the healthier option it's best to choose a vegetarian dish

    有些素食中含有大量脂肪，尤其是用很多油、油酥面或奶油醬做成的或者經過油炸的。所以，它們不一定是健康之選。

    Some vegetarian dishes contain a lot of fat, especially if they're made with lots of cheese, oil, pastry or creamy sauces, or if they've been fried. So they aren't necessarily a healthy option.

    事實上，如果紅肉很瘦或者可見脂肪已被剔除，它的含脂量也很低。

    In fact, red meat can be low in fat if it's lean and all the visible fat has been removed

    魚肉和去皮雞肉也是低脂食物的不錯選擇，前提是盡量不要用太多動物油來烹飪。

    Other low-fat options are chicken without the skin, and fish, if they've been cooked without too much fat.

    但是，飲食中有些蔬菜總是有益的，我們一天應該食用至少五份不同的蔬菜水果才能保證營養均衡

    But it's always a good idea to have some vegetables with your meal because we should be eating at least five portions of a variety of fruit and vegetables a day as part of a healthy balanced diet.

    誤區：喝冰水有助于減肥

    False: Drinking ice water helps to lose weight.

    喝水對減肥總是很有幫助，但認為喝冰水有助于減肥的人往往相信這是由于我們的身體要燃燒卡路里來讓冰水變暖，從而達到減肥的效果。

    Drinking water is always good for weight loss, but this concept is related to the idea that if you drink ice water, your body has to burn calories warming it up.

    這在技術上說得通，但是讓冰水變暖所消耗的熱量少之又少，讓一盎司的冰水變暖只能消耗1卡路里

    Technically correct, but the number of calories you burn are really tiny. It's about 1 calorie per ounce of ice water to warm it up

    我們也許覺得讓冰水變熱會消耗更多的熱量，其實不然

    We would think it would take more calories to heat up the water, but it doesn't.

    所以，喝水可以，但除非你喜歡，否則沒有必要喝冰水

    So, drink water, but only ice water if you like it.

    當然，冰鎮飲料（如汽水或果汁）并不會因為涼爽而不含熱量，盡管那是個美妙的想法。

    Of course, you also don't cancel out the calories of an iced beverage that has calories because it's cold （like soda or juice）, although that would be nice

    誤區：罐裝食品對身體無益

    False: Canned food is not good for health

    對于罐裝肉來說的確如此，但是對于罐裝魚來說卻不盡然

    In many respects this can be true for canned meat rather than canned fish.

    長時間的高溫處理使大魚骨都變得柔軟可食，從而增加了有益于我們骨骼的鈣質的攝入

    Long heat treatment makes even large fish bones soft and edible, thus providing an additional source for calcium intake, which is beneficial for our skeleton

    一般人，無論男女老少，每日應攝取大約1,5000毫克的鈣。

    Daily recommendation of calcium is approximately 1,500 mg, both for men or women, young or old.

    誤區：進食后一小時內不宜游泳。

    False: It is unwise to swim within one hour of eating

    這個誤區源于半世紀前美國紅十字協會印制的一本救生指南，上面說進食后馬上游泳會造成胃痙攣甚至死亡

    This myth dates half a century back when the American Red Cross has published an instruction on life-saving saying that swimming immediately after meal may cause stomach cramps and even death

    但是后來這個說法遭到質疑，很多游泳運動員聲稱他們在訓練期間經常飯后馬上進行長距離游泳。

    But later this theory was questioned. Many swimmers assert that they usually cover long distances during training sessions immediately after meal.