鸡肉VS鱼肉，哪一种更健康？

Both chicken and fish are prized for their high protein content, but which one is healthier? The answer depends on a number of factors, such as the type of fish or chicken cut and how you cook them. For example, fried chicken wings are loaded with carbs and trans fats. A 3.5-ounce serving boasts 310 calories, 11 grams of carbs, 21 grams of protein, and 20 grams of fat, including 5.4 grams of saturated fat, according to My Food Data. Roasted chicken breast, by comparison, has just 165 calories, 3.6 grams of fat, and 31 grams of lean protein per 3.5 ounces. Likewise, fish dishes can be more or less healthy, depending on the cooking method.

鸡肉和鱼肉都因其高蛋白质含量而备受推崇，但哪一种更健康呢?答案取决于很多因素，比如鱼或鸡肉的类型以及烹饪方法。例如，炸鸡翅含有大量的碳水化合物和反式脂肪。根据My Food的数据，一份3.5盎司的食物含有310卡路里，11克碳水化合物，21克蛋白质，20克脂肪，包括5.4克饱和脂肪。相比之下，烤鸡胸肉每3.5盎司只有165卡路里，3.6克脂肪和31克瘦蛋白。同样，根据烹饪方法的不同，鱼类菜肴或多或少都是健康的。

The American Heart Association recommends eating up to 5.5 ounces of fish or poultry without the skin per day. Just make sure you grill, bake, or microwave your food rather than frying it. AHA suggests removing the skin from chicken, but that's subject to debate. Chicken skin is rich in unsaturated fats and can be a healthy addition to your diet, notes Harvard T.H. Chan of Public Health.

美国心脏协会建议每天食用5.5盎司的去皮鱼或家禽。只要确保你是烧烤，烘焙，或微波，而不是煎炸它。美国心脏协会建议把鸡皮去掉，但是这个建议还存在争议。公共卫生的Harvard T.H.Chan指出，鸡皮富含不饱和脂肪，是饮食中的健康补充。

Dieters often turn to fish and chicken as their main sources of protein. This nutrient promotes satiety and keeps your metabolism up, explains a 2012 review published in the British Journal of Nutrition. Plus, it makes it easier to preserve lean mass and burn fat while on a diet. As the researchers note, a daily intake of 1.2 grams of protein per kilogram of body weight may help reduce blood pressure and improve body composition, or fat-to-muscle ratio.

节食者通常以鱼类和鸡肉作为主要的蛋白质来源。2012年发表在《英国营养学杂志》上的一篇评论解释说，这种营养物质能促进饱腹感并保持新陈代谢。另外，在节食的时候，这样可以更容易地保持体型和燃烧脂肪。研究人员指出，每公斤体重每天摄入1.2克蛋白质可能有助于降低血压，改善身体组成，或脂肪与肌肉的比例。

When it comes to chicken versus fish, both are high in protein and low in carbs. But their nutritional value depends largely on how you cook them. Additionally, some chicken cuts and types of fish are healthier than others. A can of light tuna, for instance, provides 191 calories, 42 grams of protein, 1.4 grams of fat, and zero carbs, per SELF Nutrition Data. Another healthy choice is Atlantic or Pacific cod, which has about 90 calories, less than 1 gram of fat, and 17 grams of protein per 3.5 ounces, as reported by Seafood Health Facts.

说到鸡肉和鱼肉，两者都是高蛋白低碳水化合物。但是它们的营养价值很大程度上取决于你如何烹饪它们。此外，有些鸡块和鱼类更健康。例如，根据 SELF 营养数据，一罐清淡的金枪鱼能提供191卡路里，42克蛋白质，1.4克脂肪，零碳水化合物。另一种健康的选择是大西洋鳕鱼或太平洋鳕鱼，据《海鲜健康事实》报道，每3.5盎司鳕鱼含有大约90卡路里，不到1克脂肪和17克蛋白质。

Generally, frying increases the fat content of food, adding unnecessary calories to your diet. Take fast food, for example. "Both chicken nuggets and fish sticks will be made with highly processed protein sources, breaded with refined starches, and fried in unhealthy fats. They're also packed with artificial ingredients and additives to help with texture, taste, and shelf life," explains registered dietician Gina Consalvo (via Prevention).

一般来说，油炸会增加食物中的脂肪含量，给你的饮食增加不必要的卡路里。以快餐为例。“鸡块和鱼条都是用高度加工的蛋白质来源制作的，外面裹着精制淀粉，在不健康的脂肪中炸制。“注册营养师吉娜•康萨沃(Gina Consalvo)解释说: “它们还含有人造成分和添加剂，有助于口感、味道和保质期。”。