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Worst veggie: Anything in a can
任何罐装蔬菜都很糟
Canned veggies are often stripped of fiber and other nutrients, and are often loaded with sodium. If canned veggies are your go-to, you'll experience decreased nutritional quality or, worse, unknowingly consume them with sugar, additives, sodium, or flavorings that detract from good nutrition and make it harmful.
罐装蔬菜通常都没有纤维和其它营养物质，而且还充满了钠元素。如果罐装蔬菜是你的菜，那么你的营养质量将会下降，更有甚者，你会不自知的摄入有损营养的糖、添加剂、钠元素或调味剂，使其变得有害。
If you need the convenience of canned vegetables, opt for frozen instead. They're just as healthy as fresh because they're flash-frozen at the site of harvest. "They have no added sodium and are less wasteful, since you can cook only what you need and keep the rest in the freezer," explains Rachel Brandeis, RDN. Plus, now frozen vegetables come in microwavable bags, which makes them very convenient for busy families trying to get veggies on the dinner table. (Just be sure you're buying plain vegetables, and not ones coated in any type of sauce.)
如果你觉得罐装蔬菜方便，那倒不如选择冷冻蔬菜了。冷冻蔬菜和新鲜蔬菜一样健康，因为在收获它们的时候就将其快速冷冻了。"因为你只要拿出你所需的量，剩下的可以放到冰箱冷冻，所以这些蔬菜不含添加钠元素，也不会造成太大的浪费，"注册营养师瑞秋·布兰迪解释道。此外，现在的冷冻蔬菜可以放到微波袋中，这对于那些既忙碌又想吃蔬菜的人来说真的很方便。（但确保你买的是普通蔬菜，而不是任何有酱汁的蔬菜。）
Worst veggie: Starchy vegetables
淀粉蔬菜都是最糟糕的蔬菜
Corn, peas, potatoes, pumpkin, squash, and yams tend to contain fewer vitamins and minerals and less fiber than other types of vegetables. Plus, they often contain two to three times as many calories per serving as their non-starchy vegetable counterparts. One recent study from Harvard University found that eating leafy greens and cruciferous veggies resulted in significantly more weight loss than potatoes, peas, and corn. "These types of vegetables are best eaten earlier in the day as they're higher in carbohydrates," says Roger Adams, PhD, a Houston-based nutritionist.
相比其它蔬菜，玉米、豌豆、南瓜、西葫芦和山药往往含有更少的维生素、矿物质和纤维。同时，这类蔬菜每份含有的卡路里量却是非淀粉类蔬菜的两到三倍。哈佛大学最近的一项研究发现：相比吃土豆、豌豆和玉米，吃绿叶蔬菜和十字花科蔬菜的人体重明显减轻。"最好在白天吃这类蔬菜，因为它们的碳水化合物更高，"来自休斯顿的营养学家罗杰·亚当斯博士说道。
Worst fruit: Canned or dried fruit
罐装水果或干果都很糟
Fruit is naturally sweet, so it shouldn't need any added sugar or "sugar-based flavor enhancers" often found in the canned kind. That can include syrups, nectar, or honey. The added sugar only adds excess calories that are totally unnecessary. Dried fruit can also contain added sugar. "While they can add fiber and texture to trail mix, yogurt, oats, and home-made energy bars, they pack a serious caloric punch," says Rodriguez. Think about it: a raisin is just a shriveled-up grape, so a cup of raisins is going to contain a lot more calories than a cup of whole grapes. "Mind portion sizes by checking the nutrition facts for sugar content and consume in moderation," Rodriguez says.
水果本来就是甜的，所以不需要任何添加糖或"果味增味剂"，但罐装水果却含有这些调味剂。这包括糖浆、花蜜或蜂蜜。添加糖只会增加多余的卡路里。干果通常也含有添加糖。"虽然这些干果会给什锦果、酸奶、燕麦和自制能量棒带来纤维和质感，但它们含有的热量也很高，"罗德里格斯说道。想想吧：葡萄干只是一个干瘪的葡萄，所以一杯葡萄干含有的热量远比一杯葡萄多得多。"通过查看糖的含量和营养成分注意摄入的量，一定要适可而止，"罗德里格斯说道。
译文属可可原创，仅供学习交流使用，未经许可请勿转载
