减肥中的5个饮食误区
很多人想知道为什么他们严格遵循饮食习惯和锻炼还不能减轻体重。
One possible reason is that what look like healthy options aren't what they seem. Many foods and drinks contain hidden fats, sugars or salt, each of which will curb your weight loss efforts. In addition to the kilojoules, these flavoursome foods leave you wanting more.
一个最有可能的原因就是看起来健康的选择并不想看上去那样的健康。许多食品和引力都有隐藏的脂肪、糖分和盐分。任何一个都会扼杀你之前的减肥努力。除了高热量以外，这些美味的食物会让你想吃更多。
Losing weight is largely about tipping the balance of kilojoules in and out. If you're trying to lose weight or simply seeking a healthier lifestyle, here are five common traps that might be hindering you.
减肥主要是为了平衡热量的摄入与支出，如果你恰巧正想寻求一种更为健康的生活方式，这里有五个可能会阻止你的常见陷阱。
1. Myth: All salads are good for you
谬误1：所有沙拉对你都有好处
Vegetables are good for you, absolutely. But salads often include other ingredients, which will hike up your kilojoule count.
单纯只是蔬菜是对你有好处，但是沙拉里的其他成分会大大提高你的热量摄入量。
A Caesar salad looks green and leafy but is filled with hidden fats from the bacon (8 grams fat; 360 kilojoules), parmesan cheese (6 grams fat; 340 kilojoules) and creamy salad dressing lathered over the top (20 grams fat; 770 kilojoules).
凯撒沙拉看起来是绿色多蔬的，但是里面充满了许多熏肉(包含8g脂肪——360千焦)、parmesan奶酪(6g脂肪——340千焦)和奶油沙拉酱里的脂肪(20g——770千焦)。
Even the croutons are fried for added crunch. So a Caesar salad gives you 70 percent of your total daily fat intake for an average adult in one meal.
甚至是为了缩小体积而油炸的面包片。因此凯撒沙拉就提供了你一天中脂肪摄入量的70%。
On par with this is a creamy pasta salad, often seen at family barbecues. A side serve of this comes in at almost 920 kilojoules.
与此平分秋色的是奶油面食沙拉，经常会在家庭烧烤聚会中见到，这位选手提供了接近920千焦的热量。
Fats provide the highest kilojoules from food (followed closely by alcohol, but more on that later).
脂肪是食物中提供热量最高的选手(其次是酒精，但以后会更多)
So be wary of dressings, sauces, gravies and high fat foods that may be adding kilojoules to your meal.
所以要警惕调料、酱汁、肉汁和高脂肪食物，这可能会让你的食物平白增加许多热量。
2. Myth: I don't eat junk food, just 'healthy' snacks
谬误2：我不吃垃圾食品，我只吃健康的零食
Australians consume more than 30 percent of their kilojoules from discretionary or "junk" foods, such as biscuits, chips and chocolate. None of these are providing us with any vital nutrients. These are the kilojoules we need to shift to lose weight.
澳大利亚人超过30%的热量来自于可自由取用的零食或垃圾食品。这些东西都没有给我提供所需的任何重要的营养物质，而我们却因此需要减去摄入的额外热量。
But many people make the mistake of swapping junk food for seemingly "healthy snacks", such as muesli bars and protein balls. While these can claim to be healthy and organic, they're often processed and high in kilojoules.
但是很多人都犯了傻，把垃圾食品换成看此健康的零食，比如燕麦坚果能量棒和蛋白球。虽然这些零食宣称自己是有机的和健康的，但是他们在加工过程中往往被加工的有更高的热量。
Muesli bars do contain healthy ingredients such as oats, nuts and seeds. But sticking all the parts together to form a bar is usually achieved with a form of sugar. A yoghurt, fruit and nut bar can contain up to 4.6 teaspoons of sugar.
能量棒的确有健康的成分，比如里面含有的燕麦、坚果和中子。但是把这些东西黏在一起形成一根帮状物常常是通过一种糖来实现的。酸奶、水果和坚果棒最多的能含有4.6茶勺的糖。
Next time you feel like a snack, why not substitute your muesli bar with a handful of nuts and seeds. This will provide you with useful vitamins and minerals – minus the sugar sticking them together.
下次你想吃点心的时候，为什么不把你的能量棒直接换成一把坚果和燕麦呢?他们会给你提供有用的维生素和矿物质，却又没有额外的糖来把他们黏在一起。
3. Myth: Natural sweeteners are better than sugar
谬误3：天然甜味剂比糖好
There's recently been a shift towards more natural forms of added sugar, but they contain no additional nutrients and no fewer kilojoules.
人们最近几年开始要求添加糖的形式更自然，但这些“更自然”的糖并不含有额外的营养，也不会有更少的热量。
Adding honey or agave syrup to your dish does not differ nutritionally from adding sugar to the same dish. It may taste different, but you're still adding sugar.
添加蜂蜜和龙舌兰糖浆到你的菜里和直接望你的菜里加糖没有什么太大的区别。味道上来说可能会不一样，但本质上你还是在加糖。
Next time you feel like something sweet, try adding some fruit instead. It has a natural sweetness and will give you extra vitamins and minerals.
下次你想吃甜食的时候，可以试试吃水果，它们含有天然的甜味。同时又能给你提供人体所需的维生素和矿物质。
If you find your downfall is adding sugar to coffee, try using soy milk instead of cow's milk. It has a sweeter taste (but one that may need some getting used to in the first instance).
如果你发现你减肥失败的原因是因为在咖啡里加糖，试试用豆浆来代替牛奶，它有一种独特的甜美感(第一次尝试可能需要习惯)。
Or try reducing the amount of sugar you add by half a teaspoon each week. You'll find you barely notice the difference after a while.
或者你可以每周都逐渐减少加半勺糖的量，时间一长你并不会感到有什么口味上的差异。
4. Myth: Anything fruit-based must be healthy
谬误4：所有水果制品都是健康的
Think of the humble banana, mashed up into banana bread. This is not a bread at all, but a cake.
想象一下，一根谦逊有礼的香蕉，被捣碎加到香蕉面包里。这已经完全不是面包了，这是蛋糕!
If you've ever made banana bread you'll realise just how much butter and extra sugar gets added to something nature has already made to be sweet and in its own convenient package.
如果你自己曾经做过香蕉面包，你就会意识到，有多少黄油和额外的糖分被添加到自然界已经制作出来的又甜又方便吃的东西里了。
Meanwhile, fruit drinks generally contain only 25 percent fruit juice and are very high in sugar. But even when drinking 100 percent fruit juice, you're missing out on the important fibre that comes naturally from fruit and helps your body recognise it feels full. So whole fruit is best.
与此同时，果汁饮料一般只含有25%的果汁，其含糖量很高。但是，即使是喝100%的果汁，你也会错过水果中天然存在的重要纤维成分，并失去其给你制造的饱腹感。所以吃个完整的水果是最好的。
Fruit smoothies, although slightly better than fruit juices, are another one you can easily be caught out on.
水果冰沙虽然比果汁稍微好一点，但是另外一种情况很容易被识别出来。
Smoothies are generally prepared in large servings and may have syrups or ice creams added to them, reducing their nutritional value by comparison.
冰沙通常大批量制备，并且可能会添加大量的糖浆或者冰淇淋，比较来说已经降低了其营养价值成分。
5. Myth: Drinks can't have too many kilojoules… right?
谬误5：喝酒不会有太多热量的……对吗?
If you're trying to lose weight, you'll know sugary soft drinks are a no-go. But some of the easiest mistakes to make are those in liquid form.
如果你想减肥，你会意识到含糖软饮料是不能碰的。但是有些最简单的错误会以液体的形式出现的。
Many people aren't aware how many kilojoules are in alcoholic drinks. An average restaurant serving of red wine is equivalent to 1.5 standard drinksand contains 480 kilojoules.
许多人不知道酒精饮料中的热量高地。一家普通餐馆所供应的红酒约等于1.5倍标准饮料，含有480千焦的热量。
So after two glasses of wine, not only have you exceeded the recommended two standard drinks, but you've also consumed the equivalent kilojoules to eating two full cups of corn chips.
所以，喝了两杯酒以后，你不仅超过了推荐的两倍的饮料摄入量，并且还相当于射入了两杯玉米片的热量。
The same applies for beer, where just one schooner equates to 1.6 standard drinks which is the same as 615 kilojoules.
同样的情况也适用于啤酒，一大杯啤酒就相当于1.6倍标准饮料，其含有615千焦的热量。
Of course, many of us don't stop at one.
当然，我们很多人不会只喝一种酒。
A final word
小记
Probably the most common food mistake when trying to lose weight is eating too much. We need to choose the right foods but the amount is also important.
也许我们最常见的减肥错误是因为我们在减肥时吃的太多。我们需要选择合适的食物，但是数量上也是很重要的。
We need to listen to the signals our bodies send when when we're getting full to stop eating. The best way to do this is to eat slowly, chewing carefully.
我们需要听从身体所发出的信号来决定我们是否需要停止进食。最好的办法就是慢慢吃，仔细嚼。
By slowing our eating we are more likely to be sent the sign of fullness before feeling it at our waistband.
通过放慢我们的摄食速度，我们更可能在感到腰带变紧之前就感觉到饱腹感。
