Diet Myths That Make You Fat(转载)

http://www.bagu.cc/
You already know that exercise is one of the best things you can do to maintain your weight and boost your overall health, but overdoing it can actually have the opposite effect.
　　你已经知道，运动是可以保持你的体重和提高您的整体健康状况的最好办法，但过度实际上可以产生相反的效果。
　　"Working out seven days a week can weaken our immune system, strain our joints, and tire us out," Snyderman says.
　　一周锻炼7天会削弱我们的免疫系统， ”斯奈德曼说。
　　"Your muscles need time to repair so they can be more efficient during your next session."
　　你的肌肉需要时间来修复， ”
　　And if you're exercising with improper form due to fatigue, you'll actually burn fewer calories than if you were exercising correctly, she says.
　　“如果您也是以不当的形式锻炼，由于疲劳，您实际消耗的热量相对较少（比你正确地锻炼），她说。
　　 To prevent workout burnout, schedule at least one day off a week, and change things up a bit each session — by doing arm weights one day, say, and leg moves the next — to avoid overusing one set of muscles. 为了防止锻炼倦怠，一个星期至少休息一天。
　　
　　THE MYTH: Fresh fruits and veggies are more nutritious than frozen or canned.神话：新鲜水果和蔬菜比冷冻的或罐头更营养。
　　Frozen and canned produce can be equally as healthful as — and even more economical than — the fresh stuff, Snyderman says. 冷冻的和罐装的产品同样可以健康-甚至更经济-比新鲜的东西，斯奈德曼说
　　
　　Frozen fruits and vegetables are often flash-frozen straight off the vine, which helps them retain nutrients.
　　冷冻的水果和蔬菜往往冻结了藤蔓，这有助于它们保持营养素。
　　And some canned produce is actually more nutritious than the fresh, raw kind, since we absorb antioxidants like the lycopene found in tomatoes and the beta-carotene contained in carrots more easily when they come from veggies that have been cooked. Bottom line: "It doesn't matter how you get your fruits and vegetables, as long as you're eating them," Snyderman says.一些罐头实际上比新鲜的原料更有营养，因为我们吸收的抗氧化剂，如西红柿中的番茄红素和胡萝卜里的β -胡萝卜素更容易来自已煮熟的蔬菜。底线： “这个问题不在于你怎样得到水果和蔬菜，只要你吃， ”斯奈德曼说。
　　
　　THE MYTH: You gain more weight in winter.
　　神话：您冬季的体重更重。
　　In fact, our metabolism revs up to keep us warm in colder temperatures, which means we actually burn more calories every day, Snyderman says.
　　事实上，我们的代谢转速了，让我们在较冷的气温中保暖，这意味着我们实际上消耗掉更多的热量，斯奈德曼说
　　 So if you're gaining in winter, a change in habits — like exercising less frequently and indulging in comfort foods—is likely to blame.
　　因此，如果您冬天增加体重了，改变习惯-较少地锻炼，并沉迷于食物，很可能会被责怪。
　　 To maintain your weight, try to stick to a balanced diet (even if carbs are all you crave) and your usual exercise routine. Swap indoor activities for your usual outdoor ones—or do some of your workouts out in the cold to boost calorie burn.为了保持你的体重，尽量坚持均衡饮食，和您平常的锻炼常规。在寒冷促进热量燃烧。
　　THE MYTH: Significant weight loss is needed to see any health benefits.神话：体重明显减轻，需要看到任何健康效益。
　　Meeting your weight-loss goal can be daunting, especially when you have a double-digit amount to lose.
　　达到你的减肥目标是艰巨的，特别是当你有双位数字的金额损失
　　But shedding even just a few pounds can have a huge impact on your health.
　　但脱落几磅可以对你的健康产生巨大的影响。
　　 For every two pounds of excess weight you lose, your cholesterol drops an average of 3 points.
　　每失去两磅多余的体重，您的胆固醇平均下降3点。
　　And in a study from the Kaiser Permanente Center for Health Research, men and women were able to bring their blood pressure down after losing as few as nine pounds.
　　在一项凯撒永久健康研究中心的研究中，男子和妇女能够使他们的血压下降，当失去9镑体重时。
　　"Our bodies can tell when we lose weight, even when it's a minimal amount, and they adjust very quickly," Snyderman says. "So even if you have a significant amount of weight to lose, taking it a few pounds at a time will boost your overall health — and make your ultimate goal more manageable."“我们的身体可以告诉我们当减肥时，即使是最低限度，他们调整得很快， ”斯奈德曼说。 “所以，即使你有大量的体重损失，这几磅将提升您的整体健康状况-使您的最终目标更容易管理。 ”