健康小貼士:飲食中不可不知的四大誤區 

Myth: Fat is bad for us
誤區一：脂肪危害身體健康
"Real fat is not bad for us," says, Harcombe. "It's man-made fats we should be demonising. Why do we have this idea that meat is full of saturated fat? In a 100g pork chop, there is 2.3g of unsaturated fat and 1.5g of saturated fat."
赫爾康比說：“天然脂肪不會危害身體健康，人工脂肪才應是我們敬而遠之的。我們爲何要斷定肉類含有過多飽和脂肪？事實上，每100克豬排中含有2.3克不飽和脂肪和1.5克飽和脂肪。”

Fat is essential for every cell in the body. In Britain [according to the Family Food Survey of 2008, we are deficient in the fat-soluble vitamins A, D and E, which are responsible for healthy eyesight, bone strength, mental health, cancer and blood vessel protection and, therefore, heart health. We need to eat real fat in order for these vital vitamins to be absorbed into the body.
脂肪對於身體細胞來說至關重要。2008年英國家庭飲食調查顯示，英國人體內缺乏脂溶性維生素A，D和E，而這類維生素恰恰可以保護視力和心理健康，強壯骨骼；同時防止癌症，保護心腦血管健康。爲保證身體吸收這些必需的維生素，我們需要適量食用天然脂肪。

Myth: We should eat more fibre
誤區二：多吃高纖食品
For three decades, we have crammed fibre into our bodies to help us feel full and keep our digestive systems moving. This is not a good idea, says Harcombe.
30多年以來，人們大量食用纖維類食物來製造飽腹感並讓消化系統不斷工作，然而赫爾康比說，這並不是一件好事。

The advice to eat more fibre is put forward along with the theory that we need to flush out our digestive systems. But essential minerals are absorbed from food while it is in the intestines, so why do we want to flush everything out. Concentrate on not putting bad foods in.
基於清腸排毒這一說法，人們提出了多吃高纖食物的建議。但是食物中所含的人體必需礦物質都是在腸道中被身體吸收的，那麼我們爲什麼要把所有東西都清洗一空啊。拒絕垃圾食品纔是王道。

Myth: You need to eat five portions of fruit and veg a day
誤區三：每日五蔬果
"Five-a-day is the most well-known piece of nutritional advice," says Harcombe. "You'd think it was based on firm evidence of health benefit. Think again!"
赫爾康比說：“每日五蔬果的營養建議可謂家喻戶曉。如果你認爲有充足的證據來證實此建議有益身體健康，那麼你就又錯了!”

"Five-a-day started as a marketing campaign by 25 fruit and veg companies and the American National Cancer Institute in 1991. There was no evidence for any cancer benefit."
“每日五蔬果的建議最早是由25家果蔬銷售公司與美國國家癌症研究中心在1991年聯合推出的營銷策略。目前尚無證據表明它有抗癌作用。”

Myth: Fruit and veg are the most nutritious things to eat
誤區四：果蔬是最有營養的食物
Apparently not. Harcombe allows that vegetables are a great addition to the diet — if served in butter to deliver the fat-soluble vitamins they contain — but fructose, the fruit sugar in fruit, goes straight to the liver and is stored as fat.
這個想法明顯是錯誤的。赫爾康比表示，如果把蔬菜和黃油混合食用，將促進蔬菜所含的脂溶性維生素的吸收，從而達到更好的減肥效果。但是水果卻並非如此，因爲其中的果糖會直接進入肝臟，並囤積爲脂肪。

Fruit is best avoided by those trying to lose weight, says Harcombe, who adds: "Vitamins and minerals in animal foods — meat, fish, eggs and dairy products — beat those in fruit hands down."
赫爾康比說，減肥的人最好不要吃水果。她還補充道：“像肉類、魚類、蛋類以及乳製品這些動物性食物中中所含的維生素和礦物質已經大大超過了水果中的含量。”