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  • Hello, back with the ultimate girlsdiet.

    大家好,歡迎回到女性基礎減重班。

  • It’s time to reveal the top diet mistakes

    我們今天要揭開最多女生犯的節食錯誤,

  • that every girl makes and how to fix them.

    並且解決這些錯誤。

  • Joining me is chronic dieter Kristen Colson of a “two-weeker”.

    站在我旁邊的是長期用錯誤方法節食的「兩週終結者」---克莉絲汀柯森。

  • What’s a two-weeker?

    什麼是兩週終結者呢?

  • Well I diet for about two weeks and I don’t see the results

    我大概節食了兩週,但我還是看不到我所期待的

  • that I’m looking for so I just give up.

    結果,所以我就放棄了。

  • And I’m like, I do that every couple of months.

    而且我覺得好像每兩、三個月就會重複。

  • So it has been caused me a two-weeker.

    所以我就變成兩週終結者。

  • Very smart!

    沒錯!

  • Alright, it sounds familiar to you guys?

    好,你們覺得熟悉嗎?

  • Right.

    對!

  • I’ve got low tips for you because I think

    我要告訴你們一些基本對策,因為我覺得

  • two-weeking is a pretty common phenomenon.

    兩週節食已經是一種普遍現象了。

  • The first mistake a lot of folks make is you think

    大多數人犯的第一個錯誤是你們覺得

  • gluten-free means no calorie.

    不含麩質食品就是零熱量。

  • Well of course, yeah.

    嗯,確實是啦!

  • Are you on with this two week endeavors,

    你們也為了這兩週的節食計畫奮鬥嗎?

  • youevery gluten-free taken is good for you?

    你認為所有東西都不含麩質食品會比較好嗎?

  • Yeah, gluten-free pastacause you think that’s

    對,不含麩質食品的通心麵讓你覺得那

  • healthier for you so we prefer pasta.

    比較健康,所以我們偏好通心麵。

  • But do you have gluten problem?

    但你有麩質問題嗎?

  • No, not at all.

    沒有,完全沒有。

  • But I still go gluten-freecause it sounds healthier.

    但我現在還是選擇不含麩質的食品,因為那感覺比較健康。

  • Yeah, but that’s how… I say,

    對,但那…我覺得

  • it’s one of those marketing things that dress,

    那只是一種裝飾的行銷手法,

  • trust me, buddies.

    大家,相信我!

  • When you remove grains from wheat,

    當你把小麥上的穀粒取下,

  • like you change any food that’s raw and wholesome

    就像你改變了任何未加工且健康的食物,

  • and you take something out of it,

    然後把一些成分取出,

  • you get it cheap.

    你用便宜的價錢買到它,

  • So they take the wheat out.

    所以他們把小麥取出。

  • What they do is they add high-calorie sugars,

    他們這麼做就是為了添加高熱量的糖,

  • they add oils in them.

    他們也加入油。

  • You get to replace or something.

    你一定得替換或加入些什麼,

  • So now, it’s no longer real food.

    所以它就再也不是天然食物了。

  • Highly processed foods with the gluten they can have have problems with them.

    高度加工的麩質食品有很多問題,

  • And some of these gluten-free foods

    而且有些不含麩質的食品

  • are actually higher in calories,

    熱量確實高出許多,

  • and theyre higher in fat and sugar

    而且他們比一般食物

  • than regular foods are.

    含更多脂肪和糖。

  • So, if you gonna go gluten-free,

    所以,如果想要嘗試不含麩質食品,

  • you better have a gluten problem.

    你最好是有麩質問題,

  • Otherwise, don’t bother.

    否則,就別煩惱了!

  • Youre in to cut out on glutens.

    你想要減少麩質的含量,

  • Don’t do with these processed foods.

    就別碰這些加工食品。

  • Get whole grains

    吃些全麥食品,

  • that just don’t have to be made from wheat.

    來源不一定只有小麥,

  • So I’d give you a couple of examples:

    所以我給你幾個例子:

  • amaranth, buckwheat, quinoa

    莧菜、蕎麥、藜麥…

  • You ever heard of these?

    你有聽過這些東西嗎?

  • No, I haven’t heard of those.

    沒有,沒聽過。

  • What, what, teff is no wonder

    什麼埃賽俄比亞畫眉草也不足為奇。

  • Yeah.

    是的。

  • Buckwheat that is, most people I’m hoping

    蕎麥是我希望最多人聽過的,

  • by now, you watched the show so many times,

    到現在,你看過我們的節目很多次了,

  • No wonder by like quinoa and buckwheat,

    像藜麥和蕎麥都已經不稀奇了,

  • Amaranth is not the great one, you can’t toss this,

    莧菜還不是最厲害的,你不能擺脫這個,

  • Teff is in breads a lot.

    埃賽俄比亞畫眉草常用於麵包,

  • There’s so many whole grains out there.

    也有很多穀粒在裡面。

  • And but theyre real.

    但它們是天然的。

  • They come made package by nature

    它們用天然的包裝,

  • to bring nutrients to your body,

    將營養送到你的體內,

  • that you actually want.

    這才是你真正需要的。

  • That’s how you go gluten-free

    這就是為什麼你要嘗試不含麩質的食品,

  • if you gonna do it, okay?

    如果你真的要這樣做的話,可以嗎?

  • Okay.

    可以。

  • Tip #1.

    這是第一步驟。

  • Next stop, the next big diet mistake we see all the time

    下一站,這是我們常見的下一個減重錯誤,

  • is that every girl makes the mistake

    每個女生都會犯的錯誤,

  • of over-fruiting when you go on a diet.

    那就是減重時吃過多水果。

  • Yeah.So are you an over-fruiter?

    對。所以你也吃過多水果嗎?

  • Well when I’m on my diet, I like to use much fruit as I possibly can.

    我在節食時,會盡可能使用越多水果。

  • Cause you know theyre all healthy for you.

    因為你知道水果對身體很健康,

  • So more is better.

    所以越多越好。

  • Well generally speaking, this is America,

    一般來說,這裡是美國,

  • more is always not better.

    越多通常不是越好。

  • You know not all fruits are created equal.

    你要知道不是所有水果都一樣,

  • Most fruits are actually quite low on the glycemic.

    其實大部分水果的升糖指數都非常低,

  • In that sense, a good thing because it means that the fiber content in the fruit

    那就表示是個好東西,因為水果裡的纖維物

  • is stored in the sugar so it doesn’t go rushing into your bloodstream.

    儲存在糖分中,它不能貿然進入你的血液中,

  • That’s why I love fruits

    那就是為什麼我喜歡水果,

  • Apples, pears, theyre furtively low.

    蘋果、梨,它們的含糖量其實都很少,

  • But a few of these fruits cause more of

    但有些水果

  • a rise in your bad sugar than you would expect,

    不好的糖份比你預期的還高,

  • then that could cause weight gain.

    而且那會讓體重增加。

  • So example’s the ones I worry about

    所以我最擔心的就是這些例子,

  • if youre a dieter, melons, pineapples in all the dried fruits,

    如果你正在減重,甜瓜、鳳梨,所有乾果

  • it tend to give into your bloodstream with a sugar.

    都會讓你的血液增加許多糖份,

  • So when youre dieting, you learn to reduce the high glycemic fruits.

    所以當你減重時,要學著少吃高升糖指數的水果。

  • Oh okay, ‘cause I usually love pineapple.

    喔好,因為我平常喜歡吃鳳梨。

  • Oh again if you have joint pain,

    喔,再說一次,如果你已經經歷過痛苦了,

  • cause you got Bromelain in that scrape,

    因為你身陷困境中,

  • maybe trying to lose weight my two-weeker.

    我的兩週終結者,試著減重吧!

  • Okay.

    好的。

  • It’s not a good idea.Stay away here, alright.

    那不是個好方法。避免這些,好嗎?

  • When it quite a two-weeker, were gonna

    如果有太多兩週終結者,我們將

  • Alright, that’s fine.

    好,這樣就好了。

  • All of America is quite a two-weeker.

    所有美國人都是兩週終結者了。

  • That’s fine.

    好的。

  • Alright, next diet mistake that all girls make is over relying on protein bars.

    好,下一個女孩們在減重時會做的錯誤就是過度依賴蛋白質棒。

  • And again, protein bars make a lot of sense.

    我再說一次,蛋白質棒是非常合理的,

  • You tried them when youre dieting?

    你減重時會吃它們,對不對?

  • Yeah like a snack for like energy and things like that.

    對,就像點心可以提供能量和其他東西,

  • I think that theyre healthy in sort of like some like tailored jobs or something they go through.

    我覺得它們很健康,就像固定的工作或是其他東西,

  • I… a protein bar.

    我…一個蛋白質棒

  • So look at me in the eyes here, alright?

    所以看著我,好嗎?

  • It’s been changed from what it naturally was in order to make a protein bar.

    它已經不是原本天然的東西了,而是人造的蛋白質棒。

  • We have plentier protein in our diets now.

    我們在飲食中可獲得更豐富的蛋白質,

  • When people make you a protein bar,

    當人們製造出蛋白質棒,

  • a lot of the times, theyre putting a lot of sugar in there.

    很多時候,他們加入大量的糖,

  • Again theyre packed it in with calories, often fat calories.

    而且也含熱量,常常是脂肪熱量,

  • You don’t need that.

    你不需要脂肪熱量。

  • If you want to get something that’s got protein and protein is not a bad idea.

    如果你想要含蛋白質的東西,蛋白質絕不是個壞東西,

  • Cause protein slows your appetite.

    因為蛋白質會減緩你的食慾。

  • I don’t know if youve reached for this called

    我不知道你知不知道這個叫做

  • a lot of proteins having called theBeanito

    「豆酥片」,還大量蛋白質的食物。

  • Look at these things.

    看看這些東西,

  • Just get one of those to taste,

    拿一片起來嚐嚐,

  • and trust me on this one.Alright.

    相信我。好的。

  • Next time you chow on your two-week diets,

    下次進行兩周節食計畫時要吃這個,

  • a Beanito is packed with beans at low calories,

    豆酥片用的是低熱量的豆子,

  • not much sugar in them, tons of fiber cause beans have fiber in them.

    不會有太多糖分,卻含有非常多纖維,因為豆子本身就有纖維,

  • Well, what do you think?

    你覺得如何呢?

  • These are really good!Theyre good, aren’t they?

    這吃起來很棒!它們很好吃,對吧?

  • Yeah theyre great!

    對,它們超好吃!

  • In place of your potato chips, would you try those out?

    你會不會改吃豆酥片來取代洋芋片呢?

  • Oh yeah, definitely!

    會啊!絕對會!

  • Okay I got one last tip for filing, okay!

    好,我還有最後一招要說明!

  • And the last tip is a very important one.

    最後一招非常重要,

  • The big diet mistake that a lot of folks make is they make juice your go-to drink.

    大家最常犯的節食問題就是常喝果汁。

  • Be honest on this one.

    誠實說你有沒有這樣。

  • Well, I love pineapple juice and apple juice,

    嗯,我喜歡喝鳳梨汁、蘋果汁、

  • Cranberry juice, instead of pop, I don’t drink pop

    蔓越莓汁,都是不含汽的飲料,我不喜歡喝氣泡飲料,

  • coz this is not healthy, so first you gonna have is juice.

    因為那不健康,所以第一選擇就是果汁。

  • Well, I got to say pop’s a big problem because of

    嗯,我得說氣泡飲料是一大問題,因為

  • all the sugar it has in it

    所有糖份都在飲料裡,

  • but when you drink a lot of juice, of the juice you mentioned are classic examples,

    但你喝很多飲料時,就像你所提到的果汁都是最經典的例子,

  • there’s lot of sugar in those as well.

    果汁也含非常多糖,

  • So if youre trying to lose weight,

    所以如果你想要減重,

  • you wanna limit the fresh juice you drink to by about 8 ounces a day.

    限制自己一天喝8液盎司內的新鮮果汁。

  • Just to reduce the calorie content.

    就是要減少熱量。

  • And then when you think of an alternative,

    現在,如果你想要一個選擇,

  • now you know water is the best alternative,

    你知道水就是最好的選擇,

  • but I know warm, you know, water gets boring for a lot of folks

    但我也知道,很多人都覺得喝白開水很無聊,

  • so won’t you try something calledtisane”?

    所以你怎麼不嘗試看看「香草茶」呢?

  • Okay.

    好。

  • And you know what these are, right?Oh yeah

    你可以泡涼的,你知道的,讓茶冷卻,

  • I love herbal teasloveem

    我愛花草茶,我愛死它們了!

  • Correct, you should.

    對,你就該這樣。

  • Teas are made from the leaves of those plants

    茶是那些植物的葉子,

  • but theyre actually other drinks, beverages.

    但他們其實也是另一種飲料。

  • Like tisane, you can make from other parts of the plant.

    以花草茶來說,你可以從植物的其他部份來取用。

  • So you, if theyre readily available now this is an herbal tisane,

    所以如果他們很快就可以取用。現在,這是一盒花草茶,

  • made again from all the parts of those plants, precisely leaves.

    它是從植物的其他部分再次取下來製作的,其實就是葉子。

  • You can brew it.

    你可以沖泡來喝。

  • You can make it cool, you know, cool down.

    你可以泡涼的,你知道的,讓茶冷卻,

  • And then what you do, you can actually put some fruit pieces in there.

    其實你還可以加入一些水果切片,

  • If you want it to give that same taste so this is a water infuse.

    如果你想要同樣的口味,那就是用水這樣沖泡。

  • Sure you put a little bit of, let’s say a lime or a lemon or orange in there,

    記得加入少許萊姆、檸檬或柳橙汁,

  • close this up,

    把這個關起來,

  • snap it shut,

    啪聲才表示關緊,

  • and hole it goes.

    然後把它放入水中。

  • When you mix those up,

    你只要攪拌均勻,

  • you end up having a (a) herbal drink.

    就有一壺花草茶了。

  • Oh that’s great.

    喔,這太棒了!

  • That there isn’t much caffeine in it.

    這裡面沒有太多咖啡因,

  • They give you a lot of that fruity taste that you desire.

    它們卻讓你有喝果汁的感覺,

  • So give this one last taste.

    所以試試看吧!

  • So that, if I can get you like this,

    如果我讓你喜歡這個東西,

  • oh I get you to be a three-weeker.

    哇,你就變成三週終結者了。

  • Come on.

    來吧!

  • Can’t you do it?

    你不能做到嗎?

  • She is tough.

    她很固執的。

  • Alright, I would definitely do this.

    好,我絕對會泡花草茶來喝。

  • Alright, we don’t wanna load you up.

    好,我們不想給你太多負擔,

  • You take this with (alright) you, (taken) take this.

    你帶這壺花草茶回家。

  • Alright.Take this.

    好。帶這個回家。

  • Thank you.

    謝謝你。

  • Youre beautiful, thank you very much.

    你非常漂亮,非常感謝你。

  • Alright!

    非常好!

  • Coming up next in our ultimate girlsdiet from unwanted hair to unexpected guest,

    下次我們將在「女孩最後的節食計畫」與大家見面,

  • weve got the fast fixes for every girl’s most embarrassing problems.

    我們會用最快的方法來幫助所有女孩解決最尷尬的問題。

  • Stay with us.

    持續收看我們的節目。

Hello, back with the ultimate girlsdiet.

大家好,歡迎回到女性基礎減重班。

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B1 中級 中文 美國腔 麩質 水果 食品 果汁 飲料 蛋白質

節食的首要錯誤 (Top Dieting Mistakes)

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    Go Tutor 發佈於 2021 年 01 月 14 日
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