這些食物易導致體重增長大綱
Potato chips
薯片
DIY it. Potato chips are made with three simple ingredients: sliced potatoes (a whole food), oil, and salt. PArt of the problem with store-bought chips is the type of oil used. The high omega-6 fatty acid oils used for frying chips—including sunflower, safflower, and corn oil—have been associated with fueling inflammation.
自己做吧。只需三種成分，即可輕鬆製作薯片：切成薄片的土豆（一種全食物）、油和鹽。從小店購買的薯片存在一個問題：油。用於炸薯條的油含有大量歐米茄6脂肪酸——包括葵花籽油、紅花油和玉米油——或促進炎症反應。
Frying is another strike, as cooking starchy foods to very high temperatures has been shown to trigger the formation of acrylamide, a chemical linked to aging and increased cancer risk.
油炸是另一個問題，因爲研究已證明澱粉類食物烹飪至一定高溫時會導致丙烯酰胺的形成，這一化學物質與衰老和患癌風險增加相關。
For a healthier version, thinly slice a skin-on potato, lightly toss in extra virgin olive oil (EVOO) or avocado oil, along with a little sea salt and black pepper, and cook on a baking sheet at 400 degrees F. And if, like me, you just can't resist grabbing an occasional bag of ready-to-eat chips, opt for those made with avocado or EVOO, which are high in heart-protective monounsaturated fats.
將未削皮的土豆切成薄片，倒入少許特級初榨橄欖油或牛油果油，而後加入少許海鹽或黑胡椒攪拌，最後放入烤箱，設定400華氏度烘焙，這樣的薯片更健康哦。如果你像我一樣，控制不住想吃現成的薯片，請選擇配方中含有牛油果油或特級初榨橄欖油的薯片，因爲這類油富含保護心臟的單不飽和脂肪。
Sugar-sweetened beverages
含糖飲料
Artificially sweetened drinks are no better than those made with real sugar, and they may actually be worse for your waistline. Some scientists say that faux sugars activate the brain's pleasure center, which triggers an increased desire for sweets. That's likely why statistically, people who drink diet beverages aren't slimmer. One report found that two-can-a-day diet drinkers had a 54.5% chance of becoming overweight or obese, compared to 32.8% for those who drank the same amount of regular soda.
含有人造糖的飲料與用純糖製成的飲料半斤八兩，甚至會讓你的腰圍變粗。有些科學家表示，人造糖會激活大腦的愉悅中心，從而使人們更渴望甜食。因此從統計學角度而言，喝健怡飲料的人並不會更瘦。一份報告發現，每天喝兩罐健怡飲料的人超重或肥胖的機率爲54.5%，而每天喝兩罐常規蘇打水的人則爲32.8%。
Better yet, fill up a daily pitcher with 64 ounces of filtered water that's been infused with all natural add-ins to impart nutrients and flavor, such as sliced cucumber, mint, citrus, ginger root, or other bits of slightly mashed fresh fruit. Sip on it throughout the day to stay hydrated, skirt sweeteners, and avoid any artificial additives.
最好在杯子中倒入64盎司含有切片黃瓜、薄荷、柑橘、姜根或其它略微搗碎的新鮮水果的過濾水，使其口味更佳、營養更豐。全天飲用這杯水保持水分，同時避開甜味劑和任何人工添加劑。
Sweets and desserts
糖果和甜點
It's not realistic to go through the rest of your life avoiding sweets altogether. But, most people are eating far more than the daily recommended amount. According to the American Heart Association, women should consume no more than six teaspoons worth of added sugar per day, and men no greater than nine.
餘生不碰糖似乎並不實際。但有些人攝入的糖分卻遠遠超過日建議攝入量。美國心臟協會的數據表示，女性每天攝入的糖分不應超過6茶匙，男性不應超過9茶匙。
