吃水果真的能瘦
Here's some good news if you love berries, pears, and apples: Ditching fruit isn't necessary to lose weight. It's also not smart. Yes, fruit contains carbs and naturally-occurring sugar. But there are important reasons to make fruit a daily staple in your diet, even when you're working to slim down. Doing so can actually help you shed pounds.
如果你喜歡漿果、梨和蘋果，那麼好消息來了。不吃水果並不能讓你變瘦，而且也非明智之舉。是的，水果含有碳水化合物和天然糖。但每天都吃水果是有原因的，即使你正在減肥也要吃點水果。這樣做真的能讓你變瘦！
Natural substances in fruit-including vitamins, minerals, antioxidants, fiber, and prebiotics-are incredibly good for you, not just in terms of protecting against chronic diseases, but also for managing your weight. Even if you eat plenty of veggies, nixing fruit means missing out on the unique antioxidants they provide.
水果中的天然物質--包括維生素、礦物質、抗氧化劑、纖維和益生元--都特別有利於人體健康，不僅能夠預防慢性疾病，而且還能控制你的體重。即使你吃了很多蔬菜，但不吃水果卻意味着你錯失了它們獨一無二的抗氧化劑。
In research, fruit has actually been tied to weight loss, not weight gain. One study found that overweight and obese adults who ate more fruit experienced greater weight loss than those who didn't. Another study, which followed more than 130,000 adults over 24 years, found that consuming fruit was associated with improved weight loss over time.
研究中，水果實際上有助於減肥、而非增肥。一項研究發現：與不吃水果的人相比，吃更多水果的超重和肥胖人羣減掉的肉更多。另一項研究在24年來對13萬名以上的成年人進行跟進，研究發現：隨着時間的推移，吃水果能幫助人們減肥。
This link may be because fruit can help boost satiety, satisfy a sweet craving, and decrease your desire to dig into goodies like candy or baked goods. Fruits also tend to replace higher-calorie treats. In other words, you're much more likely to choose an apple rather than a piece of broccoli in place of a cookie; and that swap can help you limit total calories and avoid added sugar, the real culprit when it comes to weight gain.
這種聯繫可能是因爲水果能增加人們的飽腹感、滿足人們對甜食的癮、並降低人們尋找糖或烘焙食品的慾望。水果往往也能取代熱量較高的甜食。換言之，你會選擇蘋果而非西蘭花來取代餅乾；從而限制你攝入的總卡路里量、避免攝入添加糖，這些都是減肥的"天敵"。
That's because the naturally-occurring sugar in fruit is much less concentrated, and bundled with a number of key nutrients. For example, one whole orange provides about 17 grams of carb, about 12% of which are natural sugar. But it also supplies fluid, 12% of your daily fiber needs, and nearly 100% the recommended amount of vitamin C, along with B vitamins, potassium, and substances like hesperidin, which has been shown to help lower blood pressure, cholesterol, and inflammation.
這是因爲水果中存在的天然糖沒那麼密集、而且還含有一系列關鍵的營養物質。例如，一個橘子能提供17克的碳水化合物，其中12%都是天然糖。但它同時也能提供流體、日常所需纖維的12%以及近100%的推薦維生素C、維生素B、鉀元素量和橙皮苷等物質，橙皮苷能幫助降低血壓、膽固醇水平，還能消炎。
Compare that to one tablespoon of table sugar, which contains 16 grams of carbs and no nutrients. Essentially, fresh fruit and added sugar don't belong in the same category.
將其與一湯匙的蔗糖（含有16克碳水化合物，不含任何營養物質）相比，你就能知道哪個好了吧。基本而言，新鮮的水果和添加糖並不屬於同一類。
