0碳水的饮食可能是减肥的最简单的方式,但是它真的安全吗?
The Zero Carb Diet May Be a Simple Way to Lose Weight—But Is It Safe?
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2021-03-03 22:43
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火星译客

Low carb diets have been popular for years. But lately I've been hearing about a zero carb diet, and it has me worried. Depending on what you choose to eat, a no carb diet may be even more restrictive than a keto diet. While there's no precise limit to the grams allowed per day, this approach essentially involves eliminating as much carbohydrate as possible. 

低碳水化合物的饮食在近年来非常的流行。但是最近我听到的有关0碳水饮食的信息,这一直让我有点担心。虽然0碳水的饮食可能甚至比氧化饮食更具有限制作用,但是这其实取决于你所选择吃的食物是什么?如果没有足够的锻炼去消化掉每天所允许的食物,那么这最关键的方法就是去尽可能的消除碳水化合物。

Considering that vegetables typically contain 3 to 4 grams of net carb (that's grams of total carb minus grams of fiber) per cup, and an ounce of nuts provides about the same, a truly zero carb goal eliminates more health-protective foods than any other diet.

考虑到每一杯蔬菜中都包含三到四克的碳水化合物(是指所有化合物的重量减去纤维化合物的重量),以及每盎司坚果同样能提供如此多的碳水化合物,则真正的以0碳水为目的的饮食方式会比其他饮食方式消除更多的健康具有抵抗性的食物。

This approach reminds me of the fat free fad I encountered when I first became a dietitian, in that it pushes a trending philosophy to the extreme. Several years ago, when fat was vilified, I saw clients who became obsessed with avoiding fat at all costs. If something contained even half a gram of fat per serving, they would banish it. 

这个方法让我想起,我第一次作为营养学家的时候,我所经历的去脂风潮,这也是因为它将这种信条推到极致。在几年前,当肥胖一直被人所诋毁的时候,我看见许多肥胖的客户正不惜一切代价地去减肥。如果每一份十五里面包含了哪怕是一克的脂肪,他们将不再会吃这种食物。

This mentality led to filling the fat void with carbs and sugar, which ultimately led to weight gain and a host of fat deficiency side effects, from dry skin to hormone imbalances.

这种心态导致了用碳水化合物和糖分填补脂肪的空白,这也最终导致了体重的增加以及一系列的肥胖的副作用,从皮肤干燥到荷尔蒙激素失调等等。

As with fat, the focus with carbohydrates should be quality and balance, not banishment. It's absolutely true that there are some bad carbs, such as processed grains and refined sugar; but that's just part of the carb story. 

对于碳水化合物以及肥胖的态度应该是向上以及平衡的,而不仅仅是禁止。有一些不好的碳水化合物,比如半成品的谷物和精炼的糖分,但是这不应该是碳水化合物的最后的宿命。

Here's an analogy I use with my clients: Some types of workouts can lead to injury. But that being true, it doesn't mean you should avoid working out completely. The goal with exercise is to engage in the right type and amount in order to gain benefits. And the same is true for carbs.

有一种的分析,是以我的客户为案例:有一些锻炼可以导致一定程度的受伤。但是,虽然这是真的,这并不意味着你就完全不锻炼了,锻炼的目的是以正确的方式和数量去参与而收益。对于碳水化合物而言,道理也是如此。

Losing and maintaining a healthy weight and preventing diseases like diabetes doesn't require such extreme carb limits. In fact, the side effects of attempting to eliminate all carbs are very impactful for both quality of life and health.

减肥,维持一个正确的体重或者防止像糖尿病类似的疾病并不意味着严格限制碳水化合物的含量。事实上,想要清除所有的碳水化合物的想法不管是对于生活还是健康质量来说都是非常有害的。

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