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  • Conventional wisdom about diets,

    常見的飲食知識

  • including government health recommendations,

    包括了政府的健康建議

  • seems to change all the time.

    似乎天天在變來變去

  • And yet, ads routinely come about

    然而,廣告總是常常

  • claiming to have the answer about what we should eat.

    聲稱有關於我們應該吃什麼的答案

  • So how do we distinguish what's actually healthy

    那麼,我們該如何分辨什麼實際上是有益於健康的

  • from what advertisers just want us to believe is good for us?

    什麼廣告只想要我們相信它對我們有益?

  • Marketing takes advantage of the desire to drop weight fast,

    行銷利用了渴望快速減重的心理

  • and be stronger,

    想更強壯

  • slimmer,

    想更苗條

  • and brighter.

    以及更有精神

  • And in the big picture, diet plans promising dramatic results,

    畫一個大餅,飲食計劃有希望產生戲劇性的結果

  • known as fad diets,

    就是跟風減肥法

  • are just what they seem: too good to be true.

    只是他們看起來,好到不像真的

  • So where do diet fads even come from?

    這樣的減肥風潮,是從哪裡來的?

  • While the Ancient Greeks and Romans

    在古希臘人和羅馬人時期

  • rallied behind large-scale health regimens centuries earlier,

    統整了幾個世紀前,大量的養生之道

  • this phenomenon began in earnest in the Victorian Era

    這個現象最早始於維多利亞時期

  • with crazes like the vinegar diet

    伴隨著狂熱的方法,比如喝醋減肥法

  • and the Banting Diet.

    班亭減肥法(低碳水化合物高脂肪)

  • Since then, diets have advised us all sorts of things:

    從那以後,減肥建議我們做各式各樣的事:

  • to excessively chew,

    充分的咀嚼

  • to not chew at all,

    一下都不嚼

  • to swallow a grapefruit per meal,

    每餐吃一個葡萄柚

  • non-stop cabbage soup,

    不停的喝高麗菜湯

  • even consumption of arsenic,

    甚至服用砒霜

  • or tapeworms.

    或吃絛活蟲

  • If the idea of diet crazes has withstood history,

    如果這個減肥狂熱的想法經得起歷史考驗

  • could this mean that they work?

    意思就是它們是有效的?

  • In the short term, the answer is often yes.

    從短期來看,它們常常發揮作用

  • Low-carbohydrate plans,

    低碳水化合物飲食計劃

  • like the popular Atkins or South Beach Diets,

    就像流行的阿特金斯減肥餐或南灘減肥餐

  • have an initial diuretic effect.

    原本就有利尿的作用

  • Sodium is lost until the body can balance itself out,

    身體的鈉會流失,直到體內能夠平衡它們

  • and temporary fluid weight loss may occur.

    可能會發生短暫的脫水,讓身體變輕

  • With other high-protein diets, you might lose weight at first

    而其他的高蛋白餐,你可能在一開始體重減少

  • since by restricting your food choices,

    因為它限制了你的食物選擇

  • you are dropping your overall calorie intake.

    減少了總體卡路里的吸收

  • But your body then lowers its metabolic rate to adjust to the shift,

    但是你的身體之後會降低新陳代謝速率來適應變動

  • lessening the diet's effect over time

    減肥的效果隨著時間便逐漸減少

  • and resulting in a quick reversal if the diet is abandoned.

    一旦放棄這種飲食,體重就會快速回復

  • So while these diets may be alluring early on,

    所以,這些減肥方式可能一開始吸引人嘗試

  • they don't guarantee long-term benefits for your health and weight.

    但它們並不能保證有長期效用,對於你的健康以及體重

  • A few simple guidelines, though, can help differentiate between

    有一些簡單的指導原則和想法,能幫助你區分之間的差異

  • a diet that is beneficial in maintaining long-term health,

    這個飲食方式是對你維持長期健康有益的

  • and one that only offers temporary weight changes.

    還是只在短期內,提供體重上的變化

  • Here's the first tipoff:

    這是第一個情報:

  • If a diet focuses on intensely cutting back calories

    如果一個飲食計劃極度削減卡路里

  • or on cutting out entire food groups,

    或者減少整個食物群

  • like fat, sugar, or carbohydrates,

    像是脂肪,糖類或者碳水化合物

  • chances are it's a fad diet.

    它有可能是跟風的減重計畫

  • And another red flag is ritual,

    另一個危險信號是有模式的

  • when the diet in question instructs you to only eat specific foods,

    那就是當這個減肥,指示你只吃特定的食物

  • prescribed combinations,

    處方簽上的組合

  • or to opt for particular food substitutes,

    或者去選擇特殊的食物替代物

  • like drinks, bars, or powders.

    像是飲料、棒狀食物或粉末狀食物

  • The truth is shedding pounds in the long run

    從長期來看,減重的事實就是

  • simply doesn't have a quick-fix solution.

    從來沒有一個立馬見效的方法

  • Not all diet crazes tout weight loss.

    不是所有減肥狂熱都以減少體重作為賣點

  • What about claims of superfoods, cleanses, and other body-boosting solutions?

    那麼關於超級食物、清潔食物和其他強化身體的解決辦法呢?

  • Marketing emphasizes the allure

    行銷強調了產品的吸引力

  • of products associated with ancient and remote cultures

    讓產品與古代和久遠文化聯想在一起

  • to create a sense of mysticism for consumers.

    去對消費者營造一股神祕感

  • While so-called superfoods, like blueberries or açaí,

    當藍莓或阿薩伊果(巴西苺)被稱為超級食物

  • do add a powerful punch of nutrients,

    確實增加了強力的營養物

  • their super transformative qualities are largely exaggeration.

    它們的超級塑形特性被大大地誇大

  • They are healthy additions to a balanced diet,

    對於平衡的飲食,它們是健康的添加劑

  • yet often, they're marketed as part of sugary drinks or cereals,

    但是它們經常在市場銷售做為一部份含糖飲料和穀物飲料

  • in which case the negative properties outweigh the benefits.

    在那種情況下,它們的壞處大於好處

  • Cleanses, too, may be great in moderation

    清潔食物,也是一樣,可能對節制有很大幫助

  • since they can assist with jumpstarting weight loss

    因為它們可以幫助開始減少體重

  • and can increase the number of fresh fruits and vegetables consumed daily.

    可以增加每天攝入新鮮水果和蔬菜的數量

  • Scientifically speaking, though,

    但是就科學角度而言

  • they've not yet been shown to have either a long-term benefit

    它們尚未被證實,是否能夠有長期下來的好處

  • or to detox the body any better than the natural mechanisms already in place.

    或者比身體既有的天然排毒機制更有效

  • Everywhere we look,

    無論我們怎麼看

  • we're offered solutions to how we can look better,

    我們提供讓我們怎樣看起來更好的解決辨法

  • feel fitter,

    感覺更適合些

  • and generally get ahead.

    並且整體上在進步

  • Food is no exception,

    食物沒有例外

  • but advice on what we should eat is best left to the doctors and nutritionists

    但是建議我們應該吃些什麼是最好的,交給醫師和營養學家

  • who are aware of our individual circumstances.

    這些人了解我們個別的身體情況

  • Diets and food fads aren't inherently wrong.

    節食和跟風吃食物本質上沒有錯

  • Circumstantially, they might even be right,

    某些時候,它們可能甚至是對的

  • just not for everyone all of the time.

    只是無法適用於每個人

Conventional wisdom about diets,

常見的飲食知識

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B2 中高級 中文 美國腔 TED-Ed 減肥 飲食 食物 體重 減少

【TED-Ed】飲食趨勢:流行不等於健康 (How to spot a fad diet - Mia Nacamulli)

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    Chia-Chen Wang 發佈於 2016 年 11 月 18 日
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