據說第一批90后已經開始養(yǎng)生了。

想要做一個健康的吃貨，吃得科學很關鍵，但如今，網上流傳著各種飲食法，多得讓人無所適從。

《美國新聞與世界報道》（US News & World Report）針對40種常見飲食法做了一次排行。

該雜志從營養(yǎng)性（nutrition），安全性（safety），遵循難易度（ease of following），防治糖尿病（managing or preventing diabetes），保護心臟（heart-healthy）和減重效果（weight loss）等維度對這些飲食法進行了綜合評價。

US News evaluated and ranked 40 diets with input from a panel of health experts. To be top-rated, a diet had to be relatively easy to follow, nutritious, safe, effective for weight loss and protective against diabetes and heart disease.

《美國新聞與世界報道》與健康專家組合作，對四十種飲食法進行了評估和排序。排名靠前的飲食法具備易遵循，營養(yǎng)，健康，安全，有效減重，預防糖尿病和心臟病等特點。

結果顯示，最好的飲食法是：得舒飲食法和地中海飲食法！

DASH diet, which stands for Dietary Approaches to Stop Hypertension, tied with the Mediterranean diet for the top spot.

得舒飲食法（即防治高血壓飲食法）和地中海飲食法并列排行榜榜首。

接下來，隨我們一起探秘榜上前三種優(yōu)質健康飲食法的規(guī)則和訣竅吧！

DASH Diet

得舒飲食法（DASH Diet）是防治高血壓飲食法（Dietary Approaches to Stop Hypertension）的簡稱，它在護心、降糖、減重等各個方面評估表現優(yōu)異，綜合排名高居榜首。

飲食宣言：

健康飲食很重要，少鹽減脂是王道。

Nutrients like potassium, calcium, protein and fiber are crucial to fending off or fighting high blood pressure. You don't have to track each one, though.

鉀、鈣、蛋白質和纖維等營養(yǎng)成分對預防和治療高血壓至關重要。但是，你不必太過精細記錄上述各營養(yǎng)素的攝取量。

Just emphasize the foods you've always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), while limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy foods and tropical oils, and sugar-sweetened beverages and sweets.

只要多吃水果、蔬菜、全谷物、瘦肉蛋白和低脂乳品等眾所周知的有益食物，少攝入含糖飲料、甜食，以及肥肉、全脂乳品、熱帶油脂等富含飽和脂肪的食物就可以了。

Top it all off by cutting back on salt!

最重要的是，少吃鹽！

cut back on sth：減少；削減|

Tips

? Do: Serve up lean poultry and fish in moderation.

適量食用禽類瘦肉和魚。

They’re low-fat, heart-healthy choices.

它們脂肪含量低，且對心臟有益。

? Do: Satisfy your sweet tooth with fruit.

用水果來滿足你對甜食的渴求。

Skip the sugary, fat-laden desserts.

戒掉高糖高脂的甜品。

? Do: Have low-fat or fat-free dairy.
食用低脂或脫脂的乳品。

Lowering your fat intake is important for a heart-healthy diet.
減少脂肪攝入對保持心臟健康十分重要。

? Do: Be moderately physically active for at least 2 hours and 30 minutes per week.
適量鍛煉，每周至少運動兩個半小時。

? Don’t: Reach for the saltshaker.
控制自己，遠離鹽瓶。

Instead, season your dishes with herbs, spices or lemon zest. Your heart will thank you.
可以用香草、香料或檸檬皮等調味。你的心臟會因此受益。

Recommended dishes

Tuna salad on a bed of lettuce

吞拿魚配生菜

A tuna salad on top a bed of lettuce is one option that is a delicious source of protein and vitamins.

美味的吞拿魚配生菜是蛋白質和維生素的優(yōu)質選擇。

Bran flakes

麥片

Breakfast needn’t be complicated. Pour a bowl of bran flakes, douse in low-fat milk and top with blueberries or sliced peaches to sweeten without added sugar.

早餐從簡即可。用低脂牛奶泡一碗麥片，撒上點藍莓或桃片代替糖來增加甜味。

Mediterranean Diet

在地中海沿岸國家生活的居民普遍比較健康長壽，癌癥和心血管疾病的發(fā)病率也較低，他們的健康秘訣是什么呢？

地中海飲食法（Mediterranean diet）借鑒了地中海居民的飲食習慣，如少吃紅肉、糖、飽和脂肪，多吃堅果等，可以有效幫助人們減重，維護心腦健康，預防癌癥和糖尿病，被評為最健康、最易遵循的飲食法。

飲食宣言：

領悟地中海長壽秘訣，輕體祛病不是夢！

位于波士頓的非盈利智庫Oldways與哈佛大學合作，總結出地中海飲食金字塔（Mediterranean diet pyramid），來看看具體怎么吃：

? Mediterranean diet pyramid emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices.

地中海飲食金字塔提倡多食用水果、蔬菜、全谷物、豆類、堅果、橄欖油和調味香料。

? Eat fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation, while saving sweets and red meat for special occasions.

每周至少吃幾次魚類和海鮮；適量食用禽類、蛋類、奶酪和酸奶，偶爾吃點甜食和紅肉。

? Top it off with a splash of red wine (if you want), remember to stay physically active and you're set.

除此之外，小酌紅酒（如果你喜歡的話），堅持運動，這就是地中海飲食法的秘籍啦。

Daily beverage recommendations: 6 glasses of water; wine in moderation.

每日推薦飲品：6杯水，適量紅酒。

Monthly: red meat.

每月吃幾次紅肉。

Weekly: fish, poultry, eggs and sweets.

每周吃幾次魚、禽類、蛋和甜食。

Daily: bread, pasta, rice, couscous, polenta, other whole grains & potatoes, fruits, beans, legumes & nuts, vegetables, olive oil, cheese & yogurt.

每天吃面包、意式面食、米飯、蒸粗麥粉、玉米粥、其他全谷物和土豆、水果、豆類、堅果、蔬菜、橄欖油、奶酪和酸奶。

Daily physical activity.

每天鍛煉身體。

Tips

? Do: Have a glass of red wine with dinner.
晚餐喝一杯紅酒。

It’s a staple of many Mediterranean diets, and research suggests it may do your heart a favor.

這是地中海飲食的慣例，研究表明紅酒或對心臟有益。

? Don’t: Eat much red meat.

不要吃太多紅肉。

It’s high in saturated fat and has been linked to cancer and heart disease. Have it no more than a few times per month, suggests Oldways.

紅肉含有大量飽和脂肪，與癌癥和心臟病的發(fā)作有一定聯(lián)系。Oldways智庫建議每月最多只能食用幾次紅肉。

Recommended dishes

Greek yogurt

希臘酸奶

Add strawberries or raspberries and a teaspoon of honey to sweeten. To make it a more complete breakfast, this can be paired with a slice of whole-grain toast "buttered" with smashed avocado.

加點草莓、樹莓或一勺蜂蜜來增加甜度。用它搭配一片涂了牛油果泥的全谷物面包片，就是一頓豐盛的早餐啦。

Roasted almonds

烤杏仁

Grab a handful for a protein-packed snack that will keep you from loading up on sugary junk later in the day.

抓一小把杏仁作為高蛋白零食吧，它可以抑制你過會兒吃垃圾甜食的沖動。

Steamed mussels

清蒸貽貝

Try steamed mussels for a fresh seafood meal that can be prepared in about a half hour. Cook them in dry white wine for extra flavor.

嘗試一下半個小時即可出鍋的海鮮大餐——清蒸貽貝吧。烹飪時加點干白葡萄酒會更美味哦。

Weight Watchers Diet

輕體飲食法（Weight Watcher Diet）是該榜單中排名第一的減重飲食法，其主要實踐為智能分數飲食計劃（The SmartPoints food plan）。

你可以根據自己的性別、體型、年齡設定一個每日目標分數，參照該活動中給每種食物的賦值，完成每天的熱量和營養(yǎng)攝入。

飲食宣言：

低脂低糖高蛋白，一周健康瘦2斤！

There’s more to weight loss than counting calories – if you make healthier choices and behavior changes, you’ll feel better while losing weight.

減重可不只是計算攝入的卡路里。如果你能做出更加健康的飲食選擇，改變生活方式，你將在減重的同時愉悅身心。

The Weight Watchers Beyond the Scale Program, launched in late 2015, is designed to help people eat better, move more and shift their mindset.

輕體協(xié)會“體重秤之外”減重計劃于2015年末發(fā)起，旨在幫助人們吃得更健康，運動更多，從而改變心態(tài)。

The program assigns every food and beverage a SmartPoints value, based on its nutrition (higher amounts of saturated fat and sugar increase the point value; higher amounts of protein bring the point value down).

這項計劃依據營養(yǎng)成分給每種食物和飲品設置了一個智能分數，飽和脂肪和糖含量越高，分值越高；而蛋白質含量越高，分值越低。

Choices that fill you up the longest “cost” the least, and nutritionally dense foods cost less than empty calories.
飽腹感越強的食物分值越低，而在提供相同卡路里的前提下，高營養(yǎng)食物分值更低。

按照這種飲食計劃，根據體形、性別、年齡的不同，每人每天可以吃掉的食物總分值也不一樣，最少是30分。

比如說，一個培根芝士漢堡是20分，如果你早餐吃了一個培根芝士漢堡，那其余的幾餐就只能吃一點點脂肪，多吃0分值的蔬菜水果，來保證不超過目標分數了。

Tips

? Do: Load up on fruits and veggies.

多吃果蔬。

They carry zero points, meaning you can eat as many as you need to feel satisfied, since they contribute healthful nutrients like fiber, vitamins and minerals, and are more filling than, say, a bag of chips or a candy bar.

新鮮水果和蔬菜分值為零，因為蔬果可以提供纖維、維生素、礦物質等有益營養(yǎng)成分，且比薯片和糖果更有飽腹感。所以你可以盡情吃蔬果，吃到滿足為止。

? Do: Take a supplement.

服用營養(yǎng)素補充品。

Weight Watchers suggests taking a daily multivitamin to ensure you’re getting enough calcium, zinc, magnesium, iron, vitamin B-12 and other important nutrients.

輕體協(xié)會建議每天服用復合維生素片以確保獲得充足的鈣、鋅、鎂、鐵、維生素B-12和其他重要的營養(yǎng)成分。

當然，天然果蔬才是健康飲食的首選，保健品可不能代替正常飲食呦！

Recommended dishes

Chicken noodle soup

雞肉面條

Add vegetables like peas, corn, green beans and carrots to give it a boost of flavor and vitamins.

加一些豌豆、玉米、綠豆、胡蘿卜等蔬菜，讓它味道更鮮，維生素含量更高。

Chopped spinach salad and pear salad with sherry vinaigrette

菠菜、梨沙拉配雪莉醋油汁

Pomegranate seeds add a pop of color and flavor to salads.

石榴子可以給沙拉增添色彩和口感。

外媒評出的健康飲食法頗具西方飲食的特點，如多食用肉類、奶酪、沙拉等。

相比之下，中餐烹飪素食和谷物的花樣更加繁多。

總之，少吃油鹽多吃菜，堅持鍛煉輕體快！

（來源：中國日報雙語新聞微信   編輯：左卓、丹妮）