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营养 | Nutrition

Everything you need to know about carbs, fats, and protein to help you make healthier food choices!

Carbohydrates | 碳水化物

Carbohydrates (carbs) provide the body with glucose, which is converted to energy, which is used to support bodily functions and physical activity. In order to lose weight, a lot of people tend to count and limit their carb consumption however; this isn’t always the best, healthiest nor most effective method for weight loss.
There are 2 types: simple (bad) and the complex (good). As a general rule, the higher the sugar content and lower the fiber content, the worse the carbohydrate is for you.
 

碳水化合物(简称碳水)会为你的身体提供血糖,转化成能量来帮助身体机能的正常运转。因此为了减轻体重,很多人都倾向于减少碳水摄入,然而这并不完全正确。有两种碳水:简单的(有害)和复杂的(有益)。记住“糖多纤维少,这种碳水不能要”。

HEALTHY SOURCE (COMPLEX CARBS)
Is a good source of vitamins, fiber and minerals.

 

复杂碳水(有益)
能提供维生素,纤维矿物质等

The human body breaks these down slowly, they are therefore a steady source of energy to the body throughout the day.
Ex : Whole grains, paleo cookies, vegetables and fruits..
身体消化它们的时间较长,因此能给身体带来更多的能量。

如:全麦,原始人饼干,蔬菜,水果
 

UNHEALTHY SOURCE (SIMPLE CARBS)
High in sugar, limited nutritional value, can be a contributing factor in weight gain and the causes of heart disease and diabetes.

简单碳水(有害)
增重,增加患心血管疾病和糖尿病的机率

    
The human body breaks these and the sugars contained within them down, easily, they are therefore of little nutritional value.

Ex : White Rice, White Bread, White Pasta, Pastries, candy, potatoes, soda…
人体消化吸收它们的速率很快,因为对人体没有什么益处。

如:酥皮点心,糖果,土豆,苏打

Fiber | 纤维

Fiber helps to feel more full longer and keep digestive processes running smoothly. It also helps to reduce the risk of heart disease, diabetes, constipation and colon cancer.
It is advised to have 20 to 30 grams of fibers per day.
纤维帮助你增加饱腹感,并且保持消化过程平稳运行。也会降低心脏疾病,糖尿病,便秘和结肠癌的几率。建议每天摄取20-30g纤维。
 

SOLUBLE 溶性纤维 :
Help lower glucose levels & bad cholesterol

Ex : oatmeal, nuts, beans, apples, blueberries

降低血糖胆固醇
例如 : 燕麦,坚果,豆类,苹果,蓝莓
 

INSOLUBLE 不溶性纤维 :
Helps to move food through the digestive system, promotes regular bowel movements and prevents constipation.

Ex : Whole grains, brown rice, carrots, cucumbers, tomatoes
帮助食物更顺利的通过消化系统,减少便秘。

例如:全麦,糙米,胡萝卜,黄瓜,番茄。

Fats | 脂肪

The body uses fat as a fuel source and fat is the major form of energy storage in the body. Fat has many important functions in the body and a moderate amount should be included as part of healthy diet.
Some examples of foods that contain fats are butter, oil, nuts, meat, fish and some dairy products.
How Much Fat Should You Eat Per Day?

Ideal Daily Fat Intake : 20-30 % of your total calorie intake.
Daily calorie intake for men should be 2000-3000 Kcal and 1200-1500 Kcal for women.

身体利用脂肪作为能量来源, 脂肪是体内主要能量的储存形式。
脂肪在人体机能运作中有其他重要作用,因此每天需要摄入一定量的脂肪,这是对你身体有益的。
生活中常见的脂肪来源:黄油,油脂,坚果,肉类,鱼类,乳制品。

每天应该摄入多少脂肪?

理想摄入量:占每天的总能量摄入量的20-30% (25% = 69 g).
成年男性每日摄入能量 2000-3000卡路里,成年女性1200-1500卡路里

GOOD FATS | 有益的脂肪
Monounsaturated Fats
Are most abundant in foods like nuts, almonds and various plant oils (olive oil, canola oil, etc) and these will often be your primary source of fat.
 

Polyunsaturated Fats
Are abundant in seafood and fish, such as salmon as well as soy and sunflower oil. These are also primary sources of Omega 3 and Omega 6 fatty acids, which fall under the polyunsaturated fats category and are essential to the body to maintain certain functions.

单一不饱和脂肪
在坚果类里很常见,还有油脂(橄榄油,菜籽油等),这也是你日常脂肪摄入的主要来源。

多元不饱和脂肪
常见于三文鱼,鱼油以及玉米,大豆,红花和葵花籽油等。 Omega 3和 6属于这个范畴。
 

BAD FATS | 有害的脂肪

These fats can be easily recognized – as a general rule, bad fats will solidify at low temperatures (ie. In the fridge) whereas good fats will remain liquid.

 

Saturated Fats are mainly found in animal products such as meat, dairy, eggs and seafood.

Trans Fats are found in vegetable shortenings, in some margarines, and are used in processed foods, including snacks, such as crackers and other foods, primarily in the form of hydrogenated oils.


这些脂肪很好识别出来,有害的脂肪在低温状态下会凝结(比如放在冰箱里),然而有益的脂肪会保持液体状态。

饱和脂肪 常见肉和奶制品,比如肉类,奶类,鸡蛋和海鲜。

反式脂肪 常见于植物酥油和其他人造黄油,饼干,和其他零食。

GOOD FATS | 有益的脂肪
Monounsaturated Fats
Are most abundant in foods like nuts, almonds and various plant oils (olive oil, canola oil, etc) and these will often be your primary source of fat.
 

Polyunsaturated Fats
Are abundant in seafood and fish, such as salmon as well as soy and sunflower oil. These are also primary sources of Omega 3 and Omega 6 fatty acids, which fall under the polyunsaturated fats category and are essential to the body to maintain certain functions.

单一不饱和脂肪
在坚果类里很常见,还有油脂(橄榄油,菜籽油等),这也是你日常脂肪摄入的主要来源。

多元不饱和脂肪
常见于三文鱼,鱼油以及玉米,大豆,红花和葵花籽油等。 Omega 3和 6属于这个范畴。
 

BAD FATS | 有害的脂肪

These fats can be easily recognized – as a general rule, bad fats will solidify at low temperatures (ie. In the fridge) whereas good fats will remain liquid.

Protein | 蛋白质

What is it and Why do we care?

Proteins are large, complex molecules that play many critical roles in the body. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs.
Some of example foods that contains protein are lean cuts of meat, eggs, cheese,soy and nuts
 

How much protein should you eat per day?

•56 grams per day for the average sedentary man.
•46 grams per day for the average sedentary woman.
These quantities can vary greatly depending on how active the individual is and on an individual’s health and fitness goals.

More protein can help you gain Muscle and Strength

Incorporating more protein into your diet can help you gain muscle and strength.

Muscles are made largely of protein. To gain muscle the body must be synthesizing more muscle protein than it is breaking down. In other words, when building muscles, the reason you get aches is because you’re actually tearing them a little and when they heal, they grow. In order for them to increase, your muscles need protein and the more protein you have available for this process, the greater the opportunity for your muscles to grow.

什么是蛋白质,我们为什么需要它?

蛋白质是大型的、复杂的分子,在体内扮演着很多重要的角色。它们在调节身体的组织和器官、建立和完善身体结构、功能中必不可缺。
包含蛋白质的食物包括瘦肉,鸡蛋,奶酪,大豆和坚果等。

我们每日应该摄入多少蛋白质?

•成年男性在静态消耗下: 56克/天
•成年女性在静态消耗下: 46克/天

更多的蛋白质能帮助你增肌和提升力量

肌肉由大量蛋白质组成。为了达到增肌的目的,身体必须合成的肌肉蛋白质要大于分解的。

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