fanlly

剛剛在the physician and sportsmedicine的網站看到這篇文章，他用英文字母的Ａ～Ｚ去說明飲食和營養
可以讓你感覺更好、看起來更年輕並且是能讓在未來都維持在最佳狀態的投資。

Aging can be (in part) the accumulation of a lifetime of poor nutrition and inactivity. You're less
likely to become tomorrow's health problem if you eat wisely and enjoy regular physical activity.
People who burn 1,500 calories per week with exercise tend to be healthier and live longer.

老化是缺乏營養和活動的一生的累積，如果你吃得巧而且享受運動的話，你很有機會遠離未來的健康
問題，每星期能夠藉由運動多燃燒１５００卡路里的人有活得更健康而且更久的傾向。

Breakfast is the most important meal. Active people who eat breakfast not only gain fuel for a 
high-energy day, but also tend to be wiser in their food choices the rest of the day. Eating cereal 
at 8 am beats dunking doughnuts 2 hours later.

早餐是一天中最重要的一餐。認真的人吃早餐不僅是補充充滿活力的一天的能量而且聰明地選擇食物
早上八點吃穀類食物勝過你早餐兩小時後又吃甜甜圈。

Cereal is a breakfast of champions. Fiber-rich choicess like bran flakes, oat bran, all-bran, and
raisin bran are among the best. A bowlful of cereal with a banana, low-fat milk, and glass of 
orange juice is an A-plus meal: It's high in carbohydrates, calcium, fiber, and many other nutrients
low in fat, and easy to prepare.

穀類食物是早餐的首選啊！有豐富的纖維，像是玉米片、燕麥、全麥和葡萄乾就是其中的品質最好的
一大碗穀類食物加上一根香蕉、低脂牛奶和一杯柳丁汁是全面性的一餐。有足夠的碳水化合物、鈣、
纖維以及其他各種營養素，同時也很容易準備。

Dinner, not breakfast, should be the focus of any weight-loss plan. If you're dieting you need to
eat a substantial breakfast and lunch—then you'll have the energy to enjoy exercise, and at
dinnertime you'll be better able to act on the resolution "I'd rather be thinner than eat more." 
A modest dinner creates the calorie deficit needed for weight loss.

晚餐不像早餐，在任何減重計劃中都應該注意。如果你正在實行飲食控制，你需要豐盛的早餐和午餐
你才會有足夠的能量去享受運動或任何活動，然後在晚餐的時候，你最可以能夠下一個決心「我要瘦
一點而不是吃更多。」一個適量的晚餐才不會為減重計劃製造過多的熱量。

Eat before you get too hungry! Otherwise, you'll crave sweets and will likely succumb to poor 
choices.

不要等到很餓了才吃。否則，你會渴望甜食和屈服於較少的選擇。

Fat-free foods in excess are fattening. Small amounts of fat can help balance your diet, satisfy 
hunger, and reduce your desire to eat too much frozen yogurt or jelly beans.

過多的脂肪會把你養肥的。少量的脂肪可以幫助你平衡飲食、增加飽足而且可以減少你對於垃圾食物
的慾望。

Good nutrition starts at the supermarket. Post a shopping list where family members can easily 
add to it. Then use it! Shop when you are well fed. Otherwise, too many treats may jump into the
shopping cart.

好的營養從超級市場開始，貼一張購物清單在你們全家人最容易填寫的地方，然後當你知道該給身體
吃什麼的時候再去買東西，否則，購物推車裡會堆滿一堆甜食。

Honor your hunger—it's your body's request for fuel—and stop eating when you're content. 
You'll maintain an appropriate weight, and you'll have lots of energy.

以你的饑餓為榮（這句真是寫得太好了）。這是因為你的身體在請求能量，而當你滿足了就停止繼續
進食。你可以維持適當的體重，同時你會擁有足夠的能量。

Ice cream is a popular treat, but it tends to be high in calories and fat. Try low-fat frozen yogurt
or light ice cream, or check the labels on non-premium ice creams.

冰淇淋是很普遍的甜食，但是熱量和脂肪量都太高。可以嘗試低脂的優格或是低熱量冰淇淋，或是你
可以去看看那些不是那麼高品質的冰淇淋的標籤。

Junk food, in moderation, can fit into your diet after you have eaten wholesome meals. There's little wrong with enjoying a small brownie after a healthful lunch. Ten percent of a healthy, active person's calories (or about 180 to 250) can appropriately come from refined sugar, and 20% to 30% (or about 360 to 750) can come from fat.

可以在吃過健康的一餐後吃適量的甜食。在健康的一餐後吃一塊小布朗尼蛋糕其實只有很小的影響。
一個健康的人一天所以需的熱量其實有１０％可以來自精緻的甜食，２０％～３０％來自脂肪。

ＰＳ：如果你想活到一百多歲的，那必須更注意這類食物的攝取；如果是想在享受和健康間找到一個
　　　平衡點，其實適量地滿足口慾不無不可。

Keep to a regular eating schedule, and don't put off eating until later if you're hungry. Active people
 tend to get hungry at least every 4 hours, so pace your meals and afternoon snack accordingly. 
If you go for an extended period without eating, you'll not only lack energy for exercise, but you'll
probably overcompensate with a huge dinner.

維持一個規律的飲食計劃，並且不要等到真的餓了在吃東西。一個正常健康的人大概每４小時會餓，
所以可以按照這個時間來安排你的飲食。如果你長時間不進食，不只是會沒有活動的能量，而且很可
能會用一頓太過豐富的晚餐來補償自己。

ＰＳ：其實一個正常有活動的人，身體４小時就會餓了，肚子大概５～６小時就會餓了，也就是說
肚子餓的時候，身體早就已經餓了，更何況現代人的飲食習慣普遍不好，營養攝取不均，對身體
傷害很大。

Lentils, kidney beans, dried peas, and other types of beans (as in chili or split pea soup) are excellent sources of protein and carbohydrate. These foods are digested slowly for a steady release of energy
that can enhance stamina.

扁豆、豆角、碗豆以及其他種類的豆子都是蛋白質和碳水化合物的優質來源。這些食物消化得慢，
可以穩定釋放能量，所以可以提升精力。

ＰＳ：瓜拉拿豆也是屬於這樣的豆類，所以可以持續釋放能量達到提升活力和醒腦作用。

Meats have about as much cholesterol as chicken and fish. The saturated fat in red meat—not the
cholesterol—is the major health culprit. Because red meats are an excellent source not only of 
protein but also of iron and zinc, eating two to four lean-meat meals per week can be a healthful
addition to a sports diet.

肉類和雞魚一樣擁有高膽固醇。紅肉中的飽和脂肪是健康的主要殺手。紅肉不只是蛋白質的主要來源，
同時也有豐富的鐵和鋅，一星期食用兩到四次瘦肉料理可以幫運動飲食做很健康的補充。

ＰＳ：所以如果你沒在運動又吃很多肉的，你身體會攝取到過多的飽和脂肪，對健康是很大的危害。

Nibble on your favorite foods—you don't need to eliminate them completely even if they're high
in fat. Excluding foods from your diet because you think they're "bad" or fattening easily leads to
binge eating. For example, it's far better to enjoy 5 chips every day than to gobble 500 chips at
a party.

你可以吃一點你最愛的食物，就算它們含有較高的脂肪也沒必要完全排除掉。除了你覺得那些很差或
很容易胖會挑起大吃慾望的食物。例如，每天吃５片洋芋片原比你在一次派對狂吃５００片洋芋片要
好得多。

ＰＳ：美食大多都是高醣高脂肪高膽固醇，但是可不可以吃呢？當然可以，不然活著多痛苦，但是要
少吃，要有節制。

Oranges, grapefruit, and other citrus fruits are among the best fruits. They're rich in vitamin C
and potassium. Eat citrus fruit daily, drink citrus juices, or both. A 6-ounce glass of orange juice
provides 100% of the daily value for vitamin C (60 mg).

柳丁、葡萄以及其他柑橘屬的植物是其中最好的水果。含有豐富的維他命Ｃ和鉀。每天吃柑橘類的水果
或是喝柑橘類果汁或是都吃。一天一杯６盎斯１００％純柳丁汁可以提供６０毫克的維他命Ｃ。

Potatoes offer more nutritional value than rice or plain pasta. By baking several, you can enjoy the
extras with breakfast, lunch, or even postworkout snacks. Be sure to eat the skin; most of the
vitamin C is stored right underneath it!

馬鈴薯比米飯和義大利麵條更能提供營養。可以一次準備數個的量，可以早餐吃、午餐吃，甚至是當作
工作後的點心。確定要吃到皮，大部份的維他命Ｃ都存在於這裡。

Quick meals should include wholesome foods from at least three food groups. Some examples:
cereal, milk, and a banana; bagel, peanut butter, and yogurt; crackers, low-fat cheese, and an
apple; spaghetti, tomato sauce, and ground turkey; a baked potato, low-fat cottage cheese, and
salsa. In contrast, a single-food meal lacks the variety of nutrients needed for optimal health.

快速烹調的料理必須要有最少以下三種有益健康的食物。例如，穀類食物、牛奶和香蕉；培果、花生
奶油和優格；餅乾，低脂起司和一個蘋果；義大利麵、蕃茄醬和鮪魚；烘焙過的馬鈴薯、低脂起司和
沙拉。對照之下，單一食物的料理缺少理想健康所需的營養素量。

Real foods in small portions may be better choices than fat-free cheeses and other fat-free 
products that bore your taste buds. Given that 20% to 30% of your calories can come from fat 
(at least 40 to 80 grams of fat per day for most active people), you can budget a little fat into 
each meal—preferably healthful fats such as olive oil or nuts.

有一小部份的”真的”食物比那些剝削你吃的樂趣的無脂起司或無脂產品更來得好。每日攝取的熱量
大約２０％～３０％可以來自脂肪，可以在每一餐排進一些含有脂肪的食物，最好是健康的脂肪，
像是橄欖油或堅果類。

Supplements are meant to supplement healthy eating, not compensate for poor eating habits.
For example, a calcium pill cannot replace milk, yogurt, or other calcium-rich foods in your diet.
Trust food first, then take a supplement if necessary.

補充品是指補充健康的飲食，並不是用很差的飲食習慣來補償。例如，鈣片無法代替富有鈣的食物。
先相信食物，然後如果需要在使用補充品。

Tofu (soybean curd) may reduce cholesterol and the risk of both heart disease and cancer.
Add tofu cubes to soups, casseroles, and pasta dishes. Tofu is sold in the produce section of the
grocery store.

豆腐可以降低膽固醇以及心血管疾病和癌症的風險。

Use it or lose it—that's the rule for muscle strength. Unless you want to become frail and lose
your independence, you should strength-train all your life. Muscles boost your metabolism,
making it possible either to eat more calories (and take in more healthful nutrients) or to lose fat.

使用他不然就會失去他－這是肌肉的規則。除非你想要變得很虛弱或是失去你的自主性，你應該終其
一生去做一些重量訓練。肌肉促進你的新陳代謝，可以允許你吃下更多的熱量或是燃燒脂肪。

Vegetables are the best source of "all natural" vitamins. Colorful veggies such as broccoli,
spinach, kale, carrots, sweet potatoes, peppers, and tomatoes are vitamin powerhouses. The
deeper and darker the color, the richer the nutritional value.

蔬菜是天然維生素的最好來源。色彩豐富的蔬果就像是一個儲存維生素的房子。顏色越深的就越含有
豐富的營養成份。