练习双语：低脂还是低碳水 怎么吃才能减肥.docx

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1、练习双语：低脂还是低碳水怎么吃才能减肥声称能帮助你减肥的饮食方式不计其数，它们往往分为两大阵营：低脂或低碳水化合物。一些公司甚至声称基因可以告诉我们哪种饮食更适合哪些人。不论你在尝试什么饮食方式，通常还是建议多吃水果蔬菜，少吃加工食品。The endless array of diets that claim to help you shed pounds tend to fall into two camps:low fat or low carbohydrate. Some companies even claim that genetics can tell us which diet

2、isbetter for which people.声称能帮助你减肥的饮食方式不计其数，它们往往分为两大阵营:低脂或低碳水化合物。一些公司甚至声称基因可以告诉我们哪种饮食更适合哪些人。A rigorous recent study sought to settle the debate, and it had results to disappoint bothcamps. On the hopeful side, as The New York Times noted, people managed to lose weight nomatter which of the two diets

3、 they followed.最近，一项严谨的研究试图解决这场争论。研究得出的结果让两个阵营都失望了。乐观的一面是，正如纽约时报所指出的那样，两种饮食方式无论遵循哪一种都能减肥。The study is worth a closer look to see what it did and did not prove.这项研究值得我们去细究它证明了什么，没有证明什么。Researchers at Stanford University took more than 600 people (which is huge for a nutritionstudy) aged 18 to 50 who

4、had a body mass index of 28 to 40 (25-30 is overweight, and 30 andover is obese). The study subjects had to be otherwise healthy. They couldnt even be on statins,or drugs for Type 2 diabetes or hypertension, which might affect weight or energy expenditure.They were all randomly assigned to a healthf

5、ul low-fat or a healthful low-carbohydrate diet, andthey were clearly not blinded to which group they were in.斯坦福大学（Stanford University）的研究人员挑选了 600多名（这个数字对营养学研究来说堪称巨大）年龄在18到50岁，身体质量指数在28到40之间（25到30之间为超重，30或以上为肥胖）的研究对象。他们在其他方面必须保持健康，甚至不能服用他汀类药物，也就是治疗2型糖尿病或高血压的药物。这些药物可能会影响体重或能量消耗。所有人被随机分到健康低脂饮食组或健康低碳

6、水化合物饮食组，他们显然知道自己属于哪一个组。All participants attended 22 instructional sessions over one year in groups of about 17people. The sessions were held weekly at first and were then spaced out so that they weremonthly in the last six months. Everyone was encouraged to reduce intake of the avoidednutrient to 20

7、 grams per day over the first eight weeks, then participants slowly added fats orcarbohydrates back to their diets until they reached the lowest level of intake they believed couldbe sustained for the long haul.在一年时间里，所有参与者以大约17人一个小组的形式上了 22次指导课。这些课程一开始每周一次，然后拉开间距，到最后六个月变成每月一次。在前八周，每个人都被鼓励将应避免的营养物质的

8、摄入量降低到一天20克，然后参与者慢慢恢复各自饮食中的脂肪或碳水化合物摄入量，直到达到他们认为可以长期维持的最低摄入量。Everyone was followed for a year （which is an eternity for a nutrition study）. Everyone wasencouraged to maximize vegetable intake; to minimize added sugar; refined flour and trans fatintake; and to focus on whole foods that were minimally

9、processed. The subjects were alsoencouraged to cook at home as much as possible.每个实验对象都被追踪了一年（这对营养学研究来说这是很长一段时间）。所有人都被鼓励尽量多摄入蔬菜，少摄入添加糖、精制面粉和反式脂肪酸，并重点食用简单加工的全天然食物。实验对象还被鼓励尽可能在家做饭。All the participants took a glucose tolerance test as a measurement of insulin sensitivity.Some believe that insulin resis

10、tance or sensitivity may affect not only how people respond todiets, but also how well they adhere to them. The participants were also genotyped, becausesome believe that certain genes will make people more sensitive to carbohydrates or fat withrespect to weight gain. About 40 Data were gathered at

11、the beginning of the study, at six monthsand at one year. At three unannounced times, researchers checked on patients to see how closelythey were sticking to the instructions.所有参与者都接受了葡萄糖耐量测试，以衡量他们的胰岛素敏感性。一些人认为，胰岛素抵抗或敏感性不仅会影响人们对饮食方式的反应，还会影响他们对饮食方式的坚持情况。参与者还接受了基因分型，因为一些人认为，就体重增加而言，某些基因会使人们对碳水化合物或脂肪更敏

12、感。大约40%的参与者属于低脂基因型，30%属于低碳水化合物基因型。percent of participants had a low-fat genotype, and 30 percent had a low-carbohydrategenotype.研究过程中收集了三次数据，分别是研究开始、六个月和一年时。研究人员分三次在不事先通知的情况下查看患者严格遵守指导的情况。This was a phenomenally well-designed trial.这是一项设计得极为出色的试验。People did change their diets according to their grou

13、p assignment. Those in the low-fatgroup consumed, on average, 29 percent of their calories from fats, versus 45 percent in thelow-carbohydrate group. Those in the low-carbohydrate group consumed 30 percent of theircalories from carbohydrates, versus 48 percent in the low-fat group.人们的确会根据分组改变自己的饮食。低

14、脂组的人消耗的热量平均29%来自脂肪，低碳水组的人45%的热量来自脂肪。低碳水组消耗的热量30%来自碳水化合物，低脂组48%的热量来自碳水化合物。They did not, however, lose meaningfully different amounts of weight. At 12 months, thelow-carbohydrate group had lost, on average, just over 13 pounds, compared with more than11.5 pounds in the low-fat group. The difference wa

15、s not statistically significant.然而，他们的体重减少并没有什么实质性的不同。在12个月时，低碳水组平均只减了13磅多一点，对比低脂组减少了超过11.5磅。该差异没有统计学意义。Insulin sensitivity didnt make a difference. People who secreted more or less insulin lost nomore or less weight in general on either a low-fat or low-carbohydrate diet. Genetics didnt makea diffe

16、rence either. People who had genes that might indicate that they would do better on onediet or the other didnt.胰岛素敏感性并没有影响。人们分泌的胰岛素不论多少，在低脂或低碳水饮食中的减重差别都不大。基因也没什么差别。一些人有的基因可能意味着他们会在某类饮食中表现更好,而在另一种饮食中则没那么好。In fact, when you look at how every single participant in this study fared on the diet to whichhe or she was assigned, it,s