[健康] 最靠谱最有效减肥衡量标准（双语）

　　很多减肥人士都知道要多吃健康食品，不吃垃圾食品，但这就够了么？每天你摄入的量有多少，可要知道什么食物都含有卡路里。可能你每天吃的健康食品远远超过一顿垃圾食品的卡路里。想知道怎么快速估计食品重量么？就随小编一起往下看吧！

　　手把手教你简易度量技巧：不知道每顿饭吃多少合适？看图告诉你怎么用手当秤！·没有磅秤的协助下，我们很难估测每顿饭我们该吃多少食物，后图告诉你怎么测量。

　　Handy guide to portion sizes: Never know how much food is too much? Use our formula to figure out the right amount to eat.We are no good at working out how much food should be on our plate.

　　你一直遵循健康饮食：只吃绿叶蔬菜，不吃垃圾食品。但是你发现体重秤还是固执地一动不动，这是为什么呢？问题不在于吃了什么，而在于吃了多少。

　　一说到度量衡，没有了磅秤我们可能真的不知道怎么办了！

　　“大多数人都不知道多少斤两看起来该有多少体积，”英国饮食协会的顾问Sian Porter说。“但是即便是健康食品，也是含卡路里的。所以即使选对了食物，吃太多还是一个大问题。”

　　You follow the rules: you eat your greens, you skip the junk.So why is that waistband a little snugger than you'd like? It may not be what's on your plate, but how much.For when it comes to portion size, it seems we've lost all sense of, well, proportion.

　　'Most people don't know what an appropriate portion should look like,' says Sian Porter, a consultant dietitian and spokesperson for the British Dietetic Association.'But even healthy food contains calories. You can make really healthy choices and still eat too much.'

　　可怕的是，我们吃的食物在不断地增多加码，基于2013年英国心脏健康基金会的调查显示，这20年来我们餐馆中的食物量都增长了不少，就意大利面来说，一份面的重量较20年前已经增长了50%。同样，一块消化饼干也比之前大了17%左右，所以一天吃一块就够了！比起1993年，每年你会多摄入3330卡路里。

　　Indeed, a 2013 report from the British Heart Foundation which looked at how portion sizes had changed over 20 years found that ready-meal portions for dishes such as lasagne had increased by as much as 50 per cent.

　　Meanwhile the size of a typical digestive biscuit has gone up by 17 per cent - so eating just one biscuit a day now, compared with in 1993, would add 3,330 calories to your diet each year.

　　“就连餐盘和酒杯也变大了。”研究人员说道人们不擅长估计他们应该摄入多少食物，眼大肚子小的人大有人在，所以现在每日消耗的热量已经赶不上摄入的量了，这也是肥胖率增加的一个原因。

　　'Plates and wine glasses keep getting bigger, too,' adds Sian Porter.Research has shown repeatedly that we are no good at working out how much food should be on our plate - study participants frequently over-estimate serving size, under-estimate calorie content, and fail to compensate for large helpings at subsequent meals.

　　这就是Eat Well Plate

　　即便是英国官方发布的“健康食物盘”——一个能测量吃多少才算健康的工具，也没有具体的量和数据来支持。比如，它要我们每顿吃“大量”的蔬菜，“大量”的碳水化合物，“适量”鸡或鱼类蛋白质，“适量”乳类制品和“少量”糖和油。

　　Even the NHS's 'Eat Well plate' - a visual tool showing a plate divided up according to food groups - doesn't specify exact amounts, only rough proportions.

　　It says we should eat 'plenty' of vegetables, 'plenty' of starchy carbs such as pasta and rice, 'some' protein such as chicken and fish, 'some' milk and dairy and 'just a small amount' of fat and sugar.

　　下面来小编来教大家怎么用自己双手测量食物的分量，看好咯~

　　比如说莓类水果，每天这样一捧就够了

　　花椰菜这样的实心蔬菜类，手握拳就差不多有80克了，每天摄取5份

　　菠菜这种绿叶菜则是两手平摊的一捧，80克左右

　　红肉如牛排之类，手掌心这么大就可以了

　　胆固醇更少的鱼肉则可以吃手掌这么大的一片

　　淀粉含量高的土豆，一拳即可。注意是水煮的哦，油炸和烧烤的卡路里那就高爆表了..

　　花生酱这种长胖专用食品还是就吃一指甲盖的量为好

　　巧克力人人爱吃，可不要多吃啊，每天食指这么长一条就够了

　　黄油等做菜必需的油脂，两指甲盖就好（30g）

　　谷类食品例如米饭，玉米之类碳水化合物每日摄入差不多4、500克左右，两捧为宜

　　蔬菜水果的量倒是有明确的规定，每日五次，一次80克。尽管你差不多能知道80克花椰菜什么样，你能保证认识80克菠菜么，80克蓝莓呢？

　　And while fruit or vegetable portion sizes are specified - 80g is one of your five a day, says the NHS - even if you could work out what 80g of broccoli would look like, what about 80g of spinach or 80g of blueberries.

　　更可气的是，食物包装的营养列表上都是按每克计算的，而我们很少为了这个专门称重食物。所以，怎么才能在不带秤的情况下自己吃了多少呢？

　　“好健康”机构给了答案，那就是用手测量。比如，一顿饭碳水化合物的量应该是你拳头的大小。“用手测量的好处在于随时随地都可以用到！”“而且因人而异的，如果你是个高大强壮的人，你用手测量的量会更符合你的体型需要摄入的量。”“同理，孩子也不会摄入过多热量从而导致肥胖，很方便很实用。”Sian Porter说到。

　　What's more, nutritional content and serving size on packaging is listed in grams, yet few of us bother weighing out food. So how can you work out how much to eat, without calorie-crunching or taking scales to the supermarket?

　　Good Health has the answer at hand - literally. For example, a serving of carbohydrates should be the size of your fist.'The obvious advantage of using your hands is that you always have them with you,' says Sian Porter.'Plus it's proportional. If you're a bigger person, you'll need a bigger portion, but your hands will be bigger so the portion is adapted automatically.'Likewise, children need child-size portions, the size of their hands.'

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