So, healthy food is something that we all feel that we know at least a good amount about.

我們大家都認為自己知道什麼是健康飲食，或至少瞭解其中的一部分

For example, carrots, mmmm! They taste good and they're good for ya.

例如，胡蘿蔔，嗯嗯嗯！它們不但美味，還對身體有好處。

And, of course, they're way better for you raw than cooked, right?

而且生吃它們當然比煮熟再食用來得對身體更好，對吧？

I mean, it's pretty common knowledge that boiling veggies takes all the nutrients out of them, or so you thought.

我的意思是，水煮蔬菜會讓蔬菜的養分流失不是一般常識嗎？至少你是這麼以為的。

Sorry, friends, but, once again, you've been lied to!

對不起朋友們，但是，你們又再次受騙了。

In this video, I'm going to take the seven most commonly-believed myths that you likely still believe about healthy food and explain the truth behind them.

在這支影片中，我將會揭曉七個廣受大眾誤解，你可能至今仍舊相信的健康食物謠言，並且講解背後真正的狀況。

We're going to be looking at the advice that you've likely heard about what to eat and what not to eat.

我們將探討你常聽到關於什麼該吃，什麼又不該吃的種種建議。

For example, what if I told you that boiling carrots actually increases the nutritional value by breaking down the tough walls surrounding the beta carotene?

例如，如果我告訴你，將胡蘿蔔煮熟其實反而會因為打破了環繞住 β 胡蘿蔔素的細胞壁，而提升它的營養價值，你會怎麼想？

Oh, yeah, it's true, and that's just the beginning.

噢沒錯，這是真的，而這還只是開頭而已。

This is 7 Myths You Still Believe About Healthy Eating.

以下是七個你仍相信著的有關健康飲食的謠言。

Fat-free is better than full fat.

不含脂肪比全脂更好。

Let's start with something that most people consider to be a no-brainer.

讓我們從大多數人認為是想都不用想的一個概念開始。

Low-fat and fat-free foods are always the healthier choice, right?

低脂肪和無脂肪的食物永遠都是比較健康的選擇，對吧？

Well, when it comes to certain meat and dairy products, yes.

在某些肉類和奶製品上確實是如此。

But more often than not, food companies are replacing that fat with something potentially much worse for you: sugar.

但更常見的狀況是，食品公司可能用某種更糟糕的東西代替了那些脂肪：糖。

See, when manufacturers artificially adjust what's in our food, they need to trade in fat for something else that's low-cost but still gives them the ability to call their product low-fat.

食品製造商在人工調整我們食物的成分時， 他們需要用其他低成本，但仍然可以稱他們的產品為低脂的東西來代替脂肪 。

The truth is, in most cases, although fat content decreases, calories have actually increased.

事實上在大多數情況下，雖然脂肪含量確實被降低了，但卡路里實際上卻增加了。

Thus, eating those items can quickly lead to weight gain.

因此，吃這些東西可能會導致體重迅速增加。

But these Sour Patch Kids said that they're low-fat.

可是這些酸甜軟糖的包裝上說這是低脂產品啊。

You don't wanna be that guy, nope.

別成為這種人，千萬不要。

Nuts are junk food.

堅果是垃圾食品。

This myth has likely stemmed from the fact that you can find many varieties of nuts next to the potato chips in the grocery store aisle.

這個謠言出現的原因，可能是因為你能在超市走道的貨架上，在洋芋片旁邊找到各式各樣的堅果零嘴。

But the idea that they're just as bad for you as junk food is absolutely false.

但是以為它們跟垃圾食品一樣對身體有害卻是完全錯誤的想法。

In fact, researchers at Harvard University found that women who ate at least a handful of nuts at least five times a week were 20% less likely to develop conditions such as diabetes, cardiovascular disease, and even certain cancers.

事實上哈佛大學的研究人員發現，每次吃一把，每週至少吃五次堅果的女性罹患如糖尿病，心血管疾病，甚至某些癌症等的比例比不吃的女性要低上 20%。

Nuts are actually an incredible source of protein, as well as other nutrients.

堅果實際上是蛋白質和一些其它營養素的優良來源。

So, make sure the times that you feel like a nut outweigh the times that you don't.

所以，想吃堅果的時候就發了瘋的吃吧。

Eliminating carbs makes you healthier.

完全不吃碳水化合物會讓你更健康。

We've all heard about the fad diets that are out there that tell you to go carb-free and you'll lose tons of weight.

我們都聽過許多流行的減廢方法告訴我們只要完全不吃碳水化合物，就能有效減重。

And although reducing certain types of carbs in your diet can be good for you, generally, the benefits of taking in carbohydrates surpass skipping them.

雖然減少食用某些類型的碳水化合物確實對身體有益，但攝取碳水化合物所帶來的好處還是遠勝於完全不吃所帶來的壞處。

Seven major studies all concluded that people who ate grain carbohydrates were up to 30% less likely to develop heart disease.

有七個大型研究指出，攝取了穀類碳水化合物的人罹患心臟疾病的可能性比不吃的人低 30%。

See, what it really comes down to is choosing the right type of carbs, not eliminating them altogether.

所以其實真正的關鍵在於選擇攝取正確種類的碳水化合物，而不是完全不吃。

Try going for whole grains over the processed food carbs and you'll be making a much wiser and healthier decision.

嘗試用五穀雜糧代替加工碳水化合物食品會是更聰明且更健康的選擇。

Taking in extra protein makes you strong.

攝入額外的蛋白質讓你變得更加強壯。

Many people still claim that if you want to toughen up, taking in excess protein is the way to go.

許多人仍然聲稱，想要變得強壯就得服用更多額外的蛋白質。

And, while it's true that protein helps develop lean muscle, it won't do that by itself.

雖然蛋白質的確有助於瘦肌肉增長，但光憑蛋白質是不夠的。

You need a healthy diet of carbs and fats, not to mention, most importantly, exercise.

你還需要包含了碳水化合物和脂肪的健康飲食，就別提最重要的運動鍛鍊。

Plus, taking in too much can actually lead to negative effects.

而且，服用過多蛋白質實際上會導致負面影響。

A number of studies have shown that high protein intake can actually increase the probability of developing kidney stones by as much as 250%.

一些研究已經表明，大量攝取蛋白質實際上會增加罹患腎結石的機率高達 250％。

And trust me, you do not wanna pee out a marble.

相信我，你不想會想尿出石頭的。

Additionally, if your protein intake completely overshadows your intake of carbs and healthy fats, your muscles are going to suffer anyway.

此外，如果你的蛋白質攝入量完全蓋過碳水化合物和健康脂肪的攝入量，反而會使你的肌肉受苦。

This is because you're simply not getting enough nutrients to fuel your body.

這是因為你根本就沒有給身體足夠的營養。

Fresh fruits and vegetables are healthier than frozen.

新鮮水果和蔬菜比冷凍的健康。

As much as it seems like this one must be true, it is, in fact, a myth.

儘管這怎麼聽都像是真的，但實際上卻只是個謠言。

You see, when companies package frozen produce, they quick-freeze it and, in doing so, halt the loss of vitamin and mineral content.

當工廠包裝冷凍農產品時，他們會利用急速冷凍技術，如此以來便能停止維生素和礦物質成分的流失。

In contrast, when you select, let's say, a peach from a pile at the fresh produce section at the grocery store, you're actually holding a piece of fruit that has been picked, shipped, and stored, all of which could take several days, or even weeks.

相對的，當你在超市的生鮮農產品區挑選了一顆桃子時， 你手上拿著的其實是一顆歷經了採收、運送與儲藏過程好幾天，或甚至好幾個星期的水果。

During its journey, this produce loses natural enzymes which are released from it as it ripens, and this lessens the nutritional content.

在它的旅途中，這個農產品逐漸失去了它成熟時釋放出的天然酵素，而這也就減低了營養成分。

So, frozen is actually better than the alternative.

所以，冷凍實際上是個更好的選擇。

But, of course, if you want the healthiest option, fresh fruits and veggies right off the vine is always the best choice.

但是，如果你想要最健康的選擇，剛從藤上摘下的新鮮水果和蔬菜當然永遠是最好的選擇。

Brandy before bed means a healthier sleep.

睡前一杯白蘭地能帶來更健康的睡眠。

There are so many people that swear by a nightcap, a tradition that's been handed down by as far back as the 1700s.

許多人非常相信睡前喝一杯的效果。這個傳統習慣最早可以追溯到西元 1700 年代。

But, the truth is that it's simply not true.

但是，這個習慣其實是不正確的。

Alcohol consumption before bed has been proven to actually increase wakefulness and completely disrupt sleep well after the individual has gone to bed.

睡前飲酒已被證明其實會提升清醒度，並在人睡去之後完全擾亂睡眠。

A series of recent studies have shown that, though the drink may make people fall asleep faster, they would wake up as soon as the alcohol wore off, which, of course, means them not getting a decent night's rest.

最近的一系列研究表明，雖然喝酒或許可以使人快速入睡， 他們卻會在酒精失效後立刻醒來，而這當然也就意味著他們無法得到安穩的睡眠。

The study also revealed a drop in rapid eye movement in those who drank, which means that the memory and retention areas of the brain may have been affected on top of the person's dreams.

該研究還揭示了在飲酒者的快速動眼期會下降，代表大腦的記憶和保留區可能會在睡眠以外也受到影響。

So, in other words, you get hammered, you're gonna pass out, but then you're just not gonna have a solid sleep, so mm-mm, don't do it.

所以換句話說，你喝醉之後會直接暈過去，但卻無法得到安穩的睡眠。 所以千萬不要這麼做。

The best source of calcium is milk.

牛奶是鈣質的最佳來源。

Ah, milk! It does the body good, but not as good as you might think.

牛奶確實對身體有好處，但不如你想像的那麼好。

While it does contain calcium, it's pretty far down the list of foods that we take in the most calcium from, and the list might surprise you.

雖然牛奶中含有鈣質，但他的鈣含量其實在我們攝取鈣質的來源食物清單中排得很後面，而你可能會對清單中的食物感到驚訝。

It includes navy beans, yogurt, sardines, leafy greens, and almonds, just to name a few.

它包括白腰豆、優格、沙丁魚、綠葉蔬菜和杏仁。以上只是幾個例子。

In addition, drinking an excess of milk can actually lead to prostate cancer and heart disease.

此外，飲用過量的牛奶實際上可能會導致前列腺癌症和心臟疾病。

So, it may be wise to think twice about trying to get a calcium overload by drinking a full gallon of 2%.

所以在喝下一加侖 2% 低脂牛乳來讓鈣攝取量超標之前，最好先三思。

And while we're on the subject of milk, let's bust another myth right now.

既然講到了牛奶，就讓我再來捅破一個謠言。

Drinking milk does not increase mucus production and, therefore, there's no truth to the old wives' tale that you shouldn't drink milk when you have a cold.

喝牛奶並不會增加黏液分泌。因此老太太們總說說感冒了不應該喝牛奶，其實是沒有道理的無稽之談。

That's just a little bonus fact for you.

這點就作為額外的小常識送給你們吧！

And now, you guys are just a little bit smarter about what you should and shouldn't eat.

現在，你們對應該和不應該吃更瞭解了。

If you guys got something out of this video, please let me know by clicking that "like" button.

如果你們感覺有從這部影片中學到了一點知識，請幫我按個讚。

It tells me that you enjoyed it.

這能讓我知道你喜歡這部影片。

In addition, be sure to click that red subscribe button to subscribe to my channel so that you can catch my next video.

另外，記得要點擊紅色的訂閱按鈕來訂閱我的頻道，如此一來你就能接收到下一部新影片的消息了。

And other than that, I will see you guys on the farm.

就這樣吧，我們下次在農場再見。

(moo)

(呣)

I don't know what animal that was.

我不知道剛才那是什麼動物。

Goodbye now!

再見囉！