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  • You might think that the question we are asking today seems kind of strange.

    你可能會覺得我們今天問的問題很奇怪。

  • How can all food be bad for you?

    為什麼全部的食物對你都是不健康的?

  • Well, the reason we ask this is because we are so often told that something is good for us, and then some time later, we are told it's bad for us.

    我們會提出這個問題是因為我們時常都會聽到某樣東西對我們的身體很好,之後過一陣子我們又會聽到那樣東西是不健康的。

  • We watch documentaries online that demonize some foods, only to find out that some scientist has debunked much of the information in the documentary.

    我們在線上收看把食物妖魔化的紀錄片,只會發現科學家們在片中揭發了很多資訊 。

  • It can be so confusing knowing what's good for us in terms of our diet.

    要知道哪些食物對我們是好的是令人困惑的。

  • Perhaps the biggest controversy has been over the low-fat diet, something we were told for years was the way to go, and in more recent years, we've been told that those once nasty fats are now A-ok.

    或許最大的問題是低脂的食物,我們一直以來都是被這樣的觀念洗腦,而在最近這幾年,我們又學習到這些曾經是萬惡的脂肪是沒問題的!

  • So, today we'll dig deep into food in this episode of the Infographics Show, Is all food bad for you?

    所以,在這一集的 The Infographics Show 中我們要來好好探討一下食物:全部的食物都對你沒好處嗎?

  • Let's start with carbs, because we are told these days it is food high in carbohydrates that is making us overweight.

    我們先來討論碳水化合物,因為這些日子以來我們都認為高碳水化合物的食物是會促使我們過胖 。

  • Fatty foods seem to have been redeemed of badness.

    高油脂食物通常會被視為不好的。

  • Well, to start with, the general consensus out there is that if you lower your calorie intake and exercise more,

    我們一開始先來看看,大家都認為如果你攝取較低的熱量並有充足的運動,

  • so you have a calorie deficit, then you will likely lose weight or maintain the weight you want to stay at.

    所以你攝取的卡路里會是赤字 (身體消耗的熱量比你攝取的還多) 然後你可能會因此變瘦或是維持你想要的體重。

  • Not many people are disagreeing about this.

    很多人都是這麼認為。

  • But carbs can contain a lot of calories, and while it's said adults should get around 45-65% of their calories from carbohydrates, a daily diet feasting on refined carbs, i.e.

    但碳水化合物含有較高的卡路里,且雖然普遍來說成年人百分之 45 至 65 的卡路里應來自碳水化合物,每日飲食若含有大量精緻碳水化合物,像是:

  • bread, white rice, pasta, sugary drinks and all manner of snack foods, will probably be too much for you.

    麵包、白米、義大利麵、糖類飲料,以及其他的零食,對你而言是多餘的。

  • These will cause spikes in blood sugar, and that we don't need.

    吃太多這類的東西會造成血糖升高,而我們不需要這個。

  • You can get your carb hit from veggies, or fruits, or beans and grains.

    你可以從蔬菜、水果、豆類、或是穀類獲得碳水化合物。

  • So no, there is nothing wrong with carbs, but it's better to have a mixed diet, and if you want to lose weight, try not having a refined carb-heavy meal three times a day.

    所以,碳水化合物並不是不健康的東西,但最好有個混合性的飲食,而且如果你想要減肥的話,試著不要在一天三餐都是精緻碳水化合物飲食 。

  • Simple.

    這很簡單的!

  • As for whole wheat vs white bread, well, the former does have more fiber and a lower glycemic and insulin index, which prevents too much insulin from being released.

    全麥吐司相對於白吐司,全麥土司有較多的纖維質和較低的升糖指數及胰島素指數,可以穩定釋出正常量的胰島素。

  • But it's calorie content is similar, and you can get your fiber from other foods.

    但兩個的卡路里含量是類似的,而且你也可以從其他食物中攝取到纖維質。

  • It's not really seen as a healthy choice, even though it might be marketed that way.

    這不是一個很健康的選項,雖然在市場都是如此推銷。

  • If you wanna stay lean, go easy on huge sandwiches packed with enough filling to feed a horse.

    如果你想要維持苗條的身材,就選擇一個塞滿滿餡料的大三明治。

  • So, this brings us to the former bad guy of foods: fat.

    不過這樣又回到我們剛剛提到的萬惡傢伙:脂肪。

  • Fat makes you fat, right?

    脂肪會讓你肥胖,對吧?

  • That seems to make sense, linguistically at least.

    至少從語言學方面來說是合理的。

  • Well, there are a bunch of studies these days that tell us fat won't make you fat if you don't have a very calorific diet, and eating cholesterol won't necessarily give you high cholesterol.

    這幾年有很多研究指出,脂肪並不會讓我們肥胖,如果你沒有攝取高熱量的食物,那些膽固醇不一定會使你的膽固醇升高。

  • In fact, we are now told that we need lots of healthy fats in our diet, and that avoiding them in the past could have been hurting us more than it was helping us.

    事實上,我們現在都學到要攝取很多健康的脂肪食物,而過去我們都會避免攝取這樣的食物,但這樣對我們的身體是不好的。

  • What are healthy fats?

    哪些是健康的脂肪食物?

  • We are told these are monounsaturated and polyunsaturated fats, which you find in fish, nuts, seeds, and vegetable oils such as olive and sunflower oil.

    我們聽過是單元不飽和脂肪和多元不飽和脂肪,可以從魚類、堅果、種子、以及蔬菜油像是橄欖油以及向日葵油獲得。

  • The bad fats, these are what we call "trans"fats, and they can often be found in all the good stuff, such as cookies, doughnuts, cakes, deep-fried treats, and all kinds of processed foods.

    我們稱不好的脂肪為「反式」脂肪,這可以從很多美味的食物攝取到,像是餅乾、甜甜圈、蛋糕、炸物、和許多種類的加工食品。

  • These fats are called "industrial trans fatty acids", and they are cheap, which is why they are used.

    這些脂肪稱之為「加工式的反式脂肪酸」,這就是為什麼這些食物不貴。

  • They are made by adding hydrogen to liquid vegetable oils.

    這種脂肪是氫加入蔬菜油中而產生出來的。

  • Just about all the research we can find points to them being bad when eaten in excess, and that's why they are presently being used less.

    所有我們找到的資料幾乎都指出,攝取過量的反式脂肪酸是不好的,所以這就是為什麼他們被使用的量不多。

  • As for saturated fat, the stuff you find in many fatty foods such as some meats, butter and cheese, well, even these are no longer said to be too bad for you.

    至於飽和脂肪,你可以從很多脂肪食物中找到,像是一些肉類、奶油、和起司,而你現在也學到這些食物對你並也沒有太大的壞處。

  • But we should say that most sources we can find tell us to eat them in moderation.

    但我們應該要指出,大部分的研究都要我們適量地攝取這些食物。

  • Now, for the dreaded egg!

    下一點,令人畏懼的雞蛋!

  • Do you remember those horror stories about the yolk, that led to restaurants all over the world pushing the egg white omelet onto their menus?

    你還記得這些令人害怕的蛋黃故事嗎?讓全世界的餐廳都在菜單中推出蛋白式的歐姆蛋?

  • The yolk being bad has been debunked for the most part.

    在大多數情況下,蛋黃已被冠名為不好的。

  • What studies have shown is that in healthy people, eating 1-6 eggs a day doesn't really affect the cholesterol in your body.

    研究指出,健康的人一天攝取1到6顆的蛋並不會影響到身上的膽固醇指數。

  • Studies did, however, find that if you have an unhealthy diet full of those bad carbs, a daily egg intake may affect blood levels of cholesterol and lipoproteins in the negative.

    不過研究還指出,如果你攝取太多不好的碳水化合物,一天攝取一顆蛋可能就會對你的膽固醇和脂蛋白的血液濃度產生不好的影響。

  • When a doctor at Harvard was asked if eggs are bad, he replied,

    如果你問一個來自哈佛的醫生蛋是不是不好的,他會說:

  • "From what we know today, here's the bottom line: for most people, an egg a day does not increase your risk of a heart attack, a stroke, or any other type of cardiovascular disease."

    「就我們現今所學到的,重點就是,對大數人而言,一天一顆蛋不會提高你的心臟病、中風、或是任何一種心血管疾病的發生。」

  • He did say, however, that if you have diabetes or already have a high risk of heart disease, you should not eat more than three eggs a week.

    不過當然他也提到,如果你有糖尿病或是有高風險的心臟病,你就不應該一個禮拜攝取超過三顆蛋。

  • And that's what most experts say these days: eggs are alright, so knock yourself out, and have a yellow omelet.

    這也是現今許多學者所指出的事情:攝取蛋是沒問題的,放心地吃吧,來顆黃澄澄的歐姆蛋吧!

  • What about salt, another demon of the food world?

    那鹽巴呢,是另一個惡魔食物嗎?

  • Well, salt is a mineral that is essential to your diet.

    鹽是礦物質,是我們不可缺少的營養。

  • The problem is, according to research, is that we just eat too much of it.

    根據研究指出,主要問題是我們攝取太多這樣的鹽。

  • That doesn't mean you get that salt shaker out even for your cornflakes, but that salt is already in a lot of foods, especially processed foods, which include cornflakes!

    不過這也不是要你把玉米片裡面的鹽挑起來,但很多食物都已經含有鹽份了,特別是加工食品,玉米片也是。

  • If you have hypertension, you might lay off the salt, but this might only mean cutting down on some processed foods.

    如果你有高血壓,可能不能攝取鹽,但這意思只是減少攝取加工食品。

  • Too much sodium, it seems, can make your blood pressure rise too high, and this is agreed upon across the board.

    攝取太多的鈉,可能會讓你的血壓升高,這是無可反駁的。

  • Studies have found that by completely taking salt out from a diet, people weren't any better off.

    研究指出完全不攝取鹽的話,人們並不會比較健康。

  • As for hipster salt, the Himalayan mountain stuff mined in Pakistan, well, the jury (i.e. science) is still on a hung verdict regarding if it is any better for you than other salt.

    至於來自巴基斯坦喜馬拉雅山誘人的鹽,審判者 (也就是科學家) 仍在判斷是不是比其他的鹽還要更有益處。

  • Serious science says no, new age health experts say yes.

    嚴謹的科學家們說沒有,不過新一代的健康專家說有。

  • It's certainly quite tasty, though.

    不過喜馬拉雅山的鹽嚐起來的確是不錯。

  • Another myth is that frozen or canned foods lose all their nutrients somehow because they have been processed, but we can find nothing that tells us that this is the truth.

    另一個迷思是冷凍或是罐裝食物沒有任何的營養殘留在裡面,因為他們已經被加工過了,但我們沒有找到任何相關證據。

  • In fact, it's simply not the truth, although there may be some small differences in nutritional value.

    事實上,簡單來說這不是事實,雖然在營養價值上還是有些許的不一樣。

  • In some cases, we found that frozen or canned vegetables can have more nutrients due to the nutrients being frozen in the food.

    我們在幾個情況下會發現冷凍或是罐裝蔬菜會有比較多的營養,因為營養都會被鎖在食物中。

  • How you cook them, too, is important, as it's thought overcooking can get rid of some of the goodness.

    你怎麼料理食物也是很重要的,因為食物煮太久營養會因而流失。

  • But what about how we eat?

    但我們該怎麼吃呢?

  • There's so much information out there these days on this topic.

    現在有很多這類的資訊。

  • Some diet gurus tell us we should fast, while other experts demand we eat lots of small meals many times in a day.

    幾位飲食專家說應該斷食,但其他專家要我們一天少量多餐。

  • The U.S. National Institute of Health put this to the test, stating,

    國家美國衛生研究院研究指出:

  • "A diet with less meal frequency can improve the health and extend the lifespan of laboratory animals, but its effect on humans has never been tested."

    「一餐持續攝取較少的熱量可以改善健康,而且實驗室裡的動物們也活得較為長壽,但這並從未在人類身上驗證過。」

  • So, they tested people, and what they found was it doesn't matter how many times you eat.

    所以,他們有以人類作為研究對象,並且發現長不長壽跟你一天吃多少餐並沒有關聯。

  • What does matter is calorie intake.

    主要關聯是你攝取了多少的卡路里。

  • It seems if you have six small meals or two big meals and the calorie count is similar, your body will not change.

    如果你有六小餐或是兩大餐,卡路里都差不多,那你的身體不會有什麼改變。

  • It's what you eat, not how you eat.

    是看你吃了什麼,而不是你怎麼吃。

  • This brings us to the matter of skipping breakfast.

    而下一個我們會討論的就是:省略早餐。

  • Is that a terrible thing to do, or a good thing to do?

    不吃早餐是件很不好的事情、還是好事情呢?

  • The sources we checked that cited studies on the topic said it's all about how you feel, and that you don't necessarily have to eat breakfast to maintain a healthy weight.

    我們所找到的相關資料指出,主要是你的感受,並且你也真的不需要為了維持健康的體重而吃早餐 。

  • Sources did say, however, that it's different for everyone, so you could try experimenting if you are not happy with your current weight.

    資料也指出,每個人都不一樣,所以你可以實驗看看,當然前提是如果你還不滿意目前的體重。

  • The same goes for eating at night.

    一樣令人省思的事情是吃消夜。

  • It's not necessarily a bad thing if you are maintaining a diet that is not super high in calories.

    如果你維持卡路里不高的飲食方式,吃消夜也不一定是壞事。

  • If you are over-eating, then yes, it could be a bad thing.

    如果你吃太多,無庸置疑的,會是件不好的事情。

  • Those Brits will tell you that 8 pints of beer and a large kebab at the end of the night does seem to give many people a rather large tummy.

    英國人會跟你說,在深夜喝八杯啤酒和一隻大烤肉串會使得很多人有啤酒肚。

  • So, there you go, it's likely that the answer to a healthy diet is moderation and diversity of food.

    所以就是這樣,答案似乎就是:健康的一餐就是攝取適量並且多樣化的食物。

  • You can have your cake, and eat it, but don't have a cake-laden diet.

    你也可以吃蛋糕,但也不要吃太多塊。

  • You can and should have fats, like your lumps of cheese, but mega-pizza is mightily calorific.

    你可以也應該要攝取脂肪,像是幾塊起司,但巨大披薩含有驚人的卡路里。

  • Be sparing with your binging.

    不要吃太多自己喜歡的食物。

  • Throw in some veggies when you can, and don't worry too much.

    盡量多加一些蔬菜到你的飲食中,別太擔心。

  • If you want to lose weight, you should exercise and also start counting calories.

    如果你想要減肥,你就應該要運動,也要注意熱量的攝取。

  • There are compelling documentaries out there, such as the fairly recent, "What the Health,"

    這邊有幾個吸引人的紀錄片,像是最新的影片:「我們的健康」,

  • that tell us what we have said today is wrong, and that people should probably go vegan.

    讓我們知道我們今天講的都是錯的,而大家或許都應該吃素。

  • But the people debunking some of the facts presented in the documentary seem equally compelling.

    但也有些人有力地反駁紀錄片中的事實。

  • At the same time, the scientific evidence out there, as well as real life stories, seem to show us that eating lots of vegetables and not overdoing it with junk food is a good thing.

    同時,從科學證據和實際生活中也讓我們知道,吃很多的蔬菜和避免吃過多垃圾食物是件好事 。

  • You can't argue with the heart disease, diabetes, and obesity epidemics, and the hospitals and Walmart parking lots are proof.

    你沒辦法辯駁沒有心臟病、糖尿病、以及肥胖引起的疾病這回事,因為醫院和沃爾瑪的停車場停滿滿的車就是證據。

  • But it seems it's not that you need to be a dietary puritan to be healthy, but to eat wisely and not over indulge.

    但也不是說你要在飲食上一定要像清教徒那樣非常有戒律,就是吃講究一點,不要太放縱。

  • So, how do you keep your weight under control?

    所以,你是怎麼維持自己的體重?

  • And do you subscribe to these diet fads that keep coming and going?

    還有你有訂閱這些層出不窮的減肥方法嗎?

  • Let us know in the comments!

    在下面留言跟我們分享!

  • Also, be sure to check out our other video called Vegans vs Meat Eaters - Who will live longer?!

    記得看看我們另一部影片「素食主義者相對於肉食主義者-誰活得比較久!?」

  • Thanks for watching, and, as always, don't forget to like, share, and subscribe.

    感謝收看,不要忘記喜歡、分享、並且訂閱我們的頻道。

  • See you next time!

    我們下次見!

You might think that the question we are asking today seems kind of strange.

你可能會覺得我們今天問的問題很奇怪。

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B1 中級 中文 美國腔 攝取 食物 脂肪 碳水化合物 指出 健康

這就是為什麼你不該在晚上吃東西 (This Is Why You Shouldn't Eat At Night)

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    Evangeline 發佈於 2021 年 04 月 11 日
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