Okay?

好嗎？

Actually, this is the biggest myth of all time.

其實，這是最大的神話。

Meat is a necessary part of a balanced diet.

肉類是均衡飲食的必要組成部分。

This is a controversial one, and I love this topic.

這是一個有爭議的問題，我喜歡這個話題。

Fruit is as unhealthy as candy.

水果和糖果一樣不健康。

If it's orange soda and snickers or an apple, eat the apple.

如果是橘子汽水和士力架或者蘋果，就吃蘋果。

Hi, I'm Mark Samuels, a registered dietitian and the co founder of Colina Health.

嗨，我是Mark Samuels，註冊營養師和Colina Health的聯合創始人。

Hi, I'm Vanessa Rossetto and I'm a registered dietitian and co founder of Colina Health.

嗨，我是Vanessa Rossetto，我是註冊營養師，也是Colina Health的聯合創始人。

And today we are debunking 19 diet Miss Smith.

而今天我們要揭開19位減肥小姐的面紗。

Number one.

第一。

Beans are toxic.

豆子是有毒的。

No beans, They're not toxic.

沒有豆子，他們沒有毒。

They have fiber, they have protein.

他們有纖維，他們有蛋白質。

They come from the earth.

他們來自地球。

I mean, tomorrow.

我的意思是，明天。

I think this is just another way to, like vilify carbs.

我認為這只是另一種方式，比如詆譭碳水化合物。

I think maybe people mistake a little bit of G I discomfort with toxicity beans as Vanessa's that are really high in fiber, which is a good thing.

我想也許大家會誤認為G我對毒豆的一點點不適，因為凡妮莎的豆子真的是高纖維的，這是件好事。

But a lot of people don't eat enough fiber.

但很多人吃的纖維不夠。

And when you first reintroduced fiber, it can cause a little bit of indigestion, some bloating, maybe some gas.

而當你第一次重新引入纖維素時，可能會引起一點消化不良，有些脹氣，也許會有一些氣體。

But that doesn't mean it's a bad thing.

但這並不意味著這是一件壞事。

It means that you should probably just start slower with a smaller portion and build your way up toe.

這意味著，你可能應該從較小的部分開始慢一點，然後建立你的腳趾。

You know a full cup of beans.

你知道一整杯的豆子。

Okay, Miss Number two bananas pack the most.

好吧，小姐二號香蕉包裝最多。

Potassium.

鉀。

Potassium is found in pretty much every fruit and vegetable.

鉀幾乎存在於所有的水果和蔬菜中。

Also, kiwis have the most potassium, and that bananas thing is just like a marketing scheme from the eighties.

另外，獼猴桃的鉀含量最多，香蕉這東西就像八十年代的營銷方案。

So they had, like, the Chiquita banana, and it was like, Get all of your potassium from banana.

所以，他們有一樣，奇基塔香蕉， 它就像，得到所有的鉀 從香蕉。

Delicious Chiquita bananas are rich in potassium number three.

美味的千屈菜香蕉含有豐富的三號鉀。

Honey and agave syrup are better than sugar.

蜂蜜和龍舌蘭糖漿比糖好。

Actually, there's no difference, Right?

其實，沒有什麼區別，對吧？

Sugar is sugar is sugar.

糖就是糖就是糖。

Ultimately, the way that we process all of these simple sugars is exactly the same in the body.

最終，我們在體內處理這些簡單糖類的方式是完全一樣的。

Although honey and depending on the type of Mugabe may have a slightly higher nutrient profile, so it might have a little bit more minerals than the sugar itself, which has absolutely no vitamins, minerals or phyto nutrients.

雖然蜂蜜和根據木瓜的類型可能有一個略高的營養成分，所以它可能比糖本身的礦物質多一點，它完全沒有維生素，礦物質和植物營養素。

Myth number four fat free foods are always healthy.

誤區四 不含脂肪的食物總是健康的。

First of all, everybody responds to different foods differently.

首先，每個人對不同食物的反應是不同的。

Fat free foods can be healthy, but a lot of the times they're not healthy.

無脂食品可以是健康的，但很多時候並不健康。

Oftentimes, when we take away the fat, we take away the ability of the food to make us feel full.

通常情況下，當我們帶走脂肪時，我們會帶走食物的能力，使我們感到飽。

And then we also add in things like sugar to make the food more palatable to make it taste better, which can actually end up making the food itself not healthy at all.

然後我們還加入了糖等東西，讓食物變得更可口，讓它的味道更好，其實最後會讓食物本身根本不健康。

It's not worth it.

這不值得。

Just just eat the regular serving a fat and you'll be better off myth.

只要吃正常的一份肥肉就好了，你會更好的神話。

Number five.

第五個。

Fruit is as unhealthy as candy.

水果和糖果一樣不健康。

Fruit has antioxidants and vitamins and minerals and fiber, which no one gets enough of.

水果有抗氧化劑和維生素、礦物質和纖維素，這些東西誰也吃不完。

So please eat the fruit like if it's orange soda and snickers or an apple eat the apple.

所以請吃水果，就像如果是橙子汽水和士力架或者蘋果吃蘋果一樣。

Yes, this myth is especially dangerous because I think people will equate through in that bad food category and then avoid it.

是的，這個神話是特別危險的，因為我認為人們會在那個不好的食物類別中等同通過，然後避免它。

And they're missing out on a whole set of nutrients on, then also tend to overeat Candies so they'll say something like, my doctor said that I have to be careful with the fruit that I'm eating because it's increases my blood sugar on.

他們缺少了一整套的營養素上，然後還傾向於吃過量的糖果，所以他們會說一些像，我的醫生說，我必須小心與水果，我吃，因為它的增加我的血糖上。

Then they'll over eat chocolate at night.

那他們晚上就會把巧克力吃多了。

Myth Number six Breakfast is the most important meal of the day.

誤區六 早餐是一天中最重要的一餐。

I think this myth can be harmful because for people who have all or nothing thinking.

我認為這個神話可能是有害的，因為對於有全無思維的人來說。

They believe that if they don't get breakfast right or have a healthy, well balanced breakfast, then the rest of the day is sort of ruined.

他們認為，如果他們不把早餐吃好，或者吃一頓健康、均衡的早餐，那麼一天的其他時間算是毀了。

And they use that as an excuse for them to not make healthy choices for the rest of the day.

而他們以此為藉口，不在一天的其他時間裡做出健康的選擇。

The reality is that every time we eat is an opportunity for us.

現實中，每一次吃飯對我們來說都是一次機會。

Thio.

Thio.

Take care of ourselves and eat a nutritious meal if you do not eat.

照顧好自己，不吃飯就吃營養餐。

If you spend long periods of time not eating, then your metabolism doesn't know to do its job.

如果你長時間不吃飯，那麼你的新陳代謝就不知道該怎麼做了。

Even having a small piece of fruit and nut butter or nuts in the morning is just like enough to feel your metabolism and get yourself going and likely making sure that you're not gonna overeat at later meals.

哪怕是早上吃一小塊水果和堅果黃油或堅果，就像足以讓你感受到自己的新陳代謝，讓自己走起來，很可能讓你在以後的飯菜中不會吃得太多。

Miss Number seven.

七號小姐

You must drink eight glasses of water a day.

你必須每天喝八杯水。

You know, there's like these quick and dirty calculations that dietitians used to determine how much water someone should drink, and so it's usually your weight in kilograms.

你知道，有像這些快速和骯髒的計算 營養師用來確定多少水 有人應該喝，所以它通常是你的體重 在公斤。

Take that number and you would times it by somewhere around 25 to 30.

把這個數字乘以25到30左右。

It puts you somewhere in like a Tu leader range a day which I know.

它讓你在某處像塗領袖範圍一天，我知道。

It can be scary for some people that, like I have to go to the bathroom all the time.

這可能是可怕的一些人， 像我要去廁所 所有的時間。

But spoiler were in Covic, so drink the water and then you could train your bladder and you'll be right at your bathroom, so it's totally fun.

但破壞者都在Covic，所以喝水，然後你可以訓練你的膀胱，你會在你的浴室，所以它完全有趣。

But that helps you with your skin.

但這對你的皮膚有幫助。

It helps you with your hair.

它能幫你處理頭髮。

It helps you with your nails and helps you with fullness.

它能幫助你的指甲，幫助你的指甲飽滿。

It helps you with digestion.

它有助於你的消化。

It helps regulate your bowel movements, so water is obviously something we need to be doing.

它有助於調節你的排便，所以水顯然是我們需要做的事情。

And we need to be doing more up because people really don't drink enough water.

而我們需要做的更多了，因為人們真的沒有喝足夠的水。

You can get water from other places so you could get water from tease specifically herbal teas.

你可以從其他地方獲得水，所以你可以從茶水特別是涼茶中獲得水。

You could get water from coffee, but coffee is also a diuretic.

你可以從咖啡中獲取水分，但咖啡也是一種利尿劑。

So you're going to sort of eliminate some of that water a little bit more than you would if you got it from a herbal tea that doesn't have that diuretic effect.

所以，你要消除一些水有點多，比你會如果你得到它從草藥茶，不具有利尿作用。

You can get water from soups, and then most fruits and vegetables have a really high water content.

你可以從湯中獲取水分，然後大多數水果和蔬菜的含水量真的很高。

Missed number eight.

錯過了八號。

You can eat cheese if you're lactose intolerant.

如果你有乳糖不耐症，可以吃奶酪。

This is a pretty dangerous myths because skipping out on any food group can be harmful for missing certain nutrients, especially dairy products.

這是一個相當危險的迷思，因為不吃任何食物類都會對缺失某些營養素有害，尤其是奶製品。

Not all dairy products contain high amounts of lactose, so people who are lactose intolerant actually tend to do well with cheese, especially hard cheeses.

並不是所有的乳製品都含有大量的乳糖，所以乳糖不耐受的人其實往往會對奶酪，尤其是硬奶酪很有好感。

The soft cheeses tend to have a little bit more lactose than them.

軟質奶酪的乳糖往往比它們多一點。

Yeah, like Parmesan cheese, for example, has no lactose in it.

是啊，比如帕爾馬乾酪，裡面就沒有乳糖。

Also, if you're lactose intolerant, you could train yourself to tolerate 250 milliliters.

另外，如果你對乳糖不耐受，你可以訓練自己耐受250毫升。

That's about eight ounces of black toas.

這大約是八盎司的黑吐司。

You know the bottom line is you can eat some cheese even if you're lactose intolerant.

你知道底線是你可以吃一些奶酪 即使你是乳糖不耐受。

Myth number nine Red wine is good for your heart.

誤區九 紅酒對心臟有益。

Okay?

好嗎？

Actually, this is the biggest myth of all time.

其實，這是最大的神話。

E understand where it must come from, right?

E明白它一定是從哪裡來的吧？

You know it's made with grapes.

你知道這是用葡萄做的。

Grapes have antioxidants, and you know they have flavonoids.

葡萄有抗氧化劑，你知道它們有類黃酮。

Those tend to help with the heart.

這些往往對心臟有幫助。

So, like, that's fine.

所以，喜歡，這很好。

And, you know, one glass of red wine isn't going to hurt you.

而且，你知道，一杯紅酒是不會傷害你的。

But out of like a 250,000 participants study about the effects of alcohol on the body.

但出像25萬參與者研究酒精對身體的影響。

There are no riel benefits thio alcohol, alcohol.

ㄋ模┘憂，酒精的好處。

The body seizes the poison.

身體奪毒。

The body has thio do a lot of work and sacrifice a lot of metabolic processes in order.

身體要tio做很多工作，犧牲很多代謝過程，才能。

Thio metabolize alcohol.

硫代酒精代謝。

If you're looking to support your heart instead of picking up the closest bottle of wine, think about ways you can incorporate more fiber more heart healthy, fat on.

如果你想支持你的心臟，而不是拿起最近的一瓶酒，想想你可以納入更多的纖維更多的心臟健康，脂肪上的方法。

Of course, increasing your physical activity.

當然，增加你的體力活動。

Yeah, you can't increase your physical activity if you're hungover from the night before and dehydrated Miss number 10.

是啊，你不能增加你的身體活動 如果你從前一天晚上宿醉 和脫水小姐10號。

Fresh produce is always better than frozen produce.

新鮮農產品總是比冷凍農產品好。

Fresh produce is definitely awesome.

新鮮農產品肯定是很厲害的。

There's nothing wrong with having fresh produce, but not everyone has access to fresh produce.

有新鮮的農產品沒有錯，但不是每個人都能吃到新鮮的農產品。

And the cool thing about frozen produce is that it's often frozen at peak ripeness so we can capture all of the vital vitamins and minerals and nutrients within the products without having to sacrifice sort of convenience for being able to store these things in our freezer.

而關於冷凍產品的很酷的事情是，它通常是在成熟的高峰期冷凍，所以我們可以捕捉所有的重要的維生素和礦物質和營養成分的產品，而不必犧牲排序的方便性，能夠存儲在我們的冰箱裡的這些東西。

Myth Number 11, you need to drink milk for strong bones again.

誤區十一，要想骨骼強健，又要喝牛奶。

This is like the Dairy Council.

這就像奶業委員會一樣。

I don't know.

我不知道。

I'm afraid that we're going to come and find me.

我怕我們會來找我。

Milk is not necessarily going to help with strong bones.

牛奶不一定能幫助強壯骨骼。

You could get the same amount of calcium in a stalk of broccoli as a glass of milk.

一根西蘭花莖中的鈣質含量可以和一杯牛奶的含量一樣。

The reason why milk is so called good for our bones because, as Vanessa said, the calcium content.

牛奶之所以被稱為對我們的骨骼有好處，是因為正如凡妮莎所說的，牛奶中的鈣含量。

But milk is also fortified with vitamin D, which means that it doesn't naturally contain vitamin D.

但是牛奶也是強化維生素D的，也就是說牛奶中並不天然含有維生素D。

Most foods don't so.

大多數食物都不會如此。

One of the best ways that you can get vitamin D is by getting out there and getting some sun.

你能獲得維生素D的最好方法之一就是出去晒太陽。

So actually, getting son might be just as helpful for strong bones and drinking a glass of milk, if not more helpful.

所以，其實，得到兒子可能對強壯骨骼和喝杯牛奶一樣，甚至更有幫助。

Miss Number 12 probiotics are good for everyone.

12號小姐益生菌對每個人都有好處。

Everybody has probiotics in their gut already.

每個人的腸道里都已經有了益生菌。

So when we talk about probiotics in a supplement form, some people who have compromised immunity or who have certain gut conditions like small intestine bacterial overgrowth actually tend to do pretty poorly on probiotics.

所以當我們說到益生菌的補充形式時，一些免疫力受損或者有某些腸道疾病，比如小腸細菌過度生長的人，其實往往對益生菌的效果很差。

For the vast majority of the population, probiotics are good for everyone.

對於絕大多數人來說，益生菌對大家都有好處。

That doesn't mean you have to take a supplement.

這並不意味著你必須吃補品。

You can definitely get it in food.

你一定可以在食物中得到它。

Fermented foods like sauerkraut, kimchi, miss number 13, an apple a day keeps the doctor away.

酸菜、泡菜等發酵食品，13號小姐，每天一個蘋果讓醫生遠離。

Well, kind of.

嗯，算是吧。

I think this myth needs to be.

我認為這個神話需要。

10 servings of fruits and vegetables a day keeps the doctor away.

每天10份水果和蔬菜讓醫生遠離。

Making the choice to have an apple instead of candy is a good choice, and that is certainly going to help support your help.

選擇吃蘋果而不是吃糖是個不錯的選擇，那肯定是要支持你的幫助。

But if the rest of your diet consists of mostly refined, processed foods that are devoid in vitamins, minerals and fiber, then the doctor is still gonna be an important person in your life.

但是，如果你的其他飲食主要由精製、加工食品組成，缺乏維生素、礦物質和纖維，那麼醫生仍然會是你生活中的重要人物。

Miss Number 14 cravings mean you're missing something from your diet.

14號小姐的渴望意味著你的飲食中缺少了什麼。

And there's certainly no science to say that if you crave ex food than you need to have more of why food in your diet so cravings can come from a lot of different places.

當然也沒有科學的說法，如果你渴望前食物，而不是你需要有更多的為什麼食物在你的飲食，所以渴望可以從很多不同的地方。

But I found that that's mostly from not having balance blood sugar on from emotional psychological reasons.

但我發現，這主要是由於情緒心理原因導致血糖沒有平衡上。

You know, the clients come in and they're like, I don't need carbs.

你知道，客戶來了，他們喜歡， 我不需要碳水化合物。

I'm really good about not eating carbs.

我不吃碳水化合物真的很好。

But at night I eat an entire bag of Hershey Kisses you're like because you need carbs.

但晚上我吃了整整一袋好時之吻，你就像因為你需要碳水化合物。

Eat the carbs.

吃碳水化合物。

So there is a condition where people deficient in iron, they actually cream soil and clay.

所以有一種情況，就是缺鐵的人，他們其實是奶油土和粘土。

It's called pica on DSO.

這在DSO上叫pica。

There is something there that exists around cravings for certain flavors.

圍繞著對某些味道的渴望，有一些東西存在。

I don't know why people want to eat dirt when they're anemic, but that is something that Israel happens a lot, especially with pregnant women.

我不知道為什麼人貧血的時候要吃土，但這是以色列經常發生的事情，尤其是孕婦。

Myth 15.

神話十五：

Everyone should cut gluten out of their diet.

每個人都應該把麩質從飲食中剔除。

No, if it bothers you, then cut it out.

不，如果它困擾著你，那就把它砍掉。

Or if you have celiac disease, then cut it out.

或者如果你有乳糜瀉，那就不要再吃了。

Just the regular person walking down the street doesn't necessarily need to cut out gluten right tomorrow.

只是普通人走在大街上，不一定明天就需要戒掉麵筋。

Everyone's coming in wanting a gimmick.

每個人都想來一個噱頭。

Yeah, a lot of people cut out gluten, and they feel better.

是啊，很多人切斷了麵筋，他們感覺更好。

But that's mostly because they cut out gluten containing foods, which tend to be unhealthy.

但這主要是因為他們切斷了含麩質的食物，而這些食物往往是不健康的。

So I think people tend to confuse the benefits of cutting out those highly processed, refined carbohydrates with gluten itself.

所以我認為人們往往會把切斷那些高度加工的精製碳水化合物的好處和麵筋本身混淆起來。

Myth number 16 White potatoes are bad for you.

誤區16 白薯對人體有害。

Oh, this myth is so sad.

哦，這個神話太可悲了。

So many people are missing out on delicious potatoes.

所以很多人都錯過了美味的洋芋。

The potatoes are actually quite high in potassium.

洋芋的鉀含量其實挺高的。

On the skin.

在皮膚上。

Test potatoes contain a decent amount of fiber as well.

測試洋芋也含有相當多的纖維。

White potatoes also have the source of vitamin A, so it's good for your eyes.

白薯也有維生素A的來源，所以對眼睛有好處。

A serving size, though, is ah, half cup.

不過一份的量，是啊，半杯。

I think that's the other problem.

我想這是另一個問題。

You think that because the potato is purple or you know it's a sweet potato, so it's like more complex and better for you like, but the serving size really is half of a small one or half a cup.

你以為因為洋芋是紫色的，或者你知道它是紅薯，所以它就像更復雜，更適合你喜歡，但食用量真的是半小杯或半杯。

Mid 17 activated charcoal is a superfood.

17中活性炭是一種超級食品。

What is even a superfood like everyone talks about these super foods.

甚至像大家說的這些超級食物是什麼。

This is not a real thing.

這不是一個真實的東西。

Also, charcoal is not a food.

另外，木炭不是食物。

It doesn't have a nutritional value.

它沒有營養價值。

It's not something that we can eat and gain benefits from.

不是我們吃了就能得到好處的。

It actually passes through our body completely, and if we have it in large amount, that could be toxic mix.

其實它完全是通過我們的身體，如果我們大量的擁有它，那可能是有毒的混合物。

Number 18 meat is a necessary part of a balanced diet.

18號肉是均衡飲食的必要組成部分。

This is a controversial one, and I love this topic.

這是一個有爭議的問題，我喜歡這個話題。

We do get Ah, lot of nutrients from meat.

我們確實從肉裡得到了啊，很多營養成分。

Some of those nutrients we cannot get from plant based foods or it's not as easy to get them from plant based.

有些營養物質我們無法從植物性食物中獲得，或者說從植物性食物中獲得這些營養物質並不容易。

One of those is the 12, so people who have ah, mostly plant based diet need to supplement would be 12.

其中之一就是12，所以有啊，主要是植物性飲食的人需要補充的會是12。

For the most part, that being said, we can absolutely have a plant based diet and be incredibly healthy.

在大多數情況下，這就是說，我們完全可以有一個基於植物的飲食和令人難以置信的健康。

You could also have a plant based diet and be unhealthy.

你也可以以植物性飲食為基礎，不健康。

You probably shouldn't eat meat, breakfast, lunch and dinner.

你可能不應該吃肉，早餐，午餐和晚餐。

You wanna have some plants in there?

你想在那裡養些植物嗎？

Those are all like sensible things.

這些都是像合理的事情。

And also, if you're 100% vegan, don't turn your nose at me because I'm eating a burger.

還有，如果你是100%的素食主義者，不要因為我在吃漢堡就對我橫眉冷對。

But everything you eat is from by Chloe, because that's also not really healthy, either.

但你吃的東西都是由克洛伊提供的，因為那也不是真正的健康。

Missed 19.

錯過了19個。

You shouldn't eat after six PM Remember Oprah in like the nineties had she lost a bunch away and she was like, I don't eat after six And then everybody was like, Don't eat after six.

你不應該吃後六下午 記得奧普拉在像九十年代 她失去了一堆了，她是這樣的，我不吃後六 然後每個人都喜歡，不要吃後六。

You want to give your body time to digest.

你要給身體消化的時間。

Everything should be metabolized by the time you go to bed so you could have a rest ful sleep.

所有的東西都應該在你睡覺前代謝掉，這樣你才能有一個安穩的睡眠。

There's no hard and fast rule that you need to stop eating by six PM this individualized it's all else fails.