1、練習雙語：低脂還是低碳水 怎么吃才能減肥聲稱能幫助你減肥的飲食方式不計其數(shù)，它們往往分為兩大陣營：低脂或低碳水化合 物。一些公司甚至聲稱基因可以告訴我們哪種飲食更適合哪些人。不論你在嘗試什么飲食方 式，通常還是建議多吃水果蔬菜，少吃加工食品。The endless array of diets that claim to help you shed pounds tend to fall into two camps: low fat or low carbohydrate. Some companies even claim that genetics can tell us which d

2、iet is better for which people.聲稱能幫助你減肥的飲食方式不計其數(shù),它們往往分為兩大陣營:低脂或低碳水化合物。 一些公司甚至聲稱基因可以告訴我們哪種飲食更適合哪些人。A rigorous recent study sought to settle the debate, and it had results to disappoint both camps. On the hopeful side, as The New York Times noted, people managed to lose weight no matter which of the t

3、wo diets they followed.最近，一項嚴謹?shù)难芯吭噲D解決這場爭論。研究得出的結果讓兩個陣營都失望了。樂觀 的一面是，正如紐約時報所指出的那樣，兩種飲食方式無論遵循哪一種都能減肥。The study is worth a closer look to see what it did and did not prove.這項研究值得我們去細究它證明了什么，沒有證明什么。Researchers at Stanford University took more than 600 people (which is huge for a nutrition study) aged 18

4、to 50 who had a body mass index of 28 to 40 (25-30 is overweight, and 30 and over is obese). The study subjects had to be otherwise healthy. They couldnt even be on statins, or drugs for Type 2 diabetes or hypertension, which might affect weight or energy expenditure. They were all randomly assigned

5、 to a healthful low-fat or a healthful low-carbohydrate diet, and they were clearly not blinded to which group they were in.斯坦福大學（Stanford University）的研究人員挑選了 600多名（這個數(shù)字對營養(yǎng)學研究來 說堪稱巨大）年齡在18到50歲，身體質量指數(shù)在28到40之間（25到30之間為超重，30 或以上為肥胖）的研究對象。他們在其他方面必須保持健康，甚至不能服用他汀類藥物，也 就是治療2型糖尿病或高血壓的藥物。這些藥物可能會影響體重或能量消耗。所有人

6、被隨機 分到健康低脂飲食組或健康低碳水化合物飲食組，他們顯然知道自己屬于哪一個組。All participants attended 22 instructional sessions over one year in groups of about 17 people. The sessions were held weekly at first and were then spaced out so that they were monthly in the last six months. Everyone was encouraged to reduce intake of the a

7、voided nutrient to 20 grams per day over the first eight weeks, then participants slowly added fats or carbohydrates back to their diets until they reached the lowest level of intake they believed could be sustained for the long haul.在一年時間里，所有參與者以大約17人一個小組的形式上了 22次指導課。這些課程一 開始每周一次，然后拉開間距，到最后六個月變成每月一

8、次。在前八周，每個人都被鼓勵將 應避免的營養(yǎng)物質的攝入量降低到一天20克，然后參與者慢慢恢復各自飲食中的脂肪或碳 水化合物攝入量，直到達到他們認為可以長期維持的最低攝入量。Everyone was followed for a year （which is an eternity for a nutrition study）. Everyone was encouraged to maximize vegetable intake; to minimize added sugar, refined flour and trans fat intake; and to focus on whol

9、e foods that were minimally processed. The subjects were also encouraged to cook at home as much as possible.每個實驗對象都被追蹤了一年（這對營養(yǎng)學研究來說這是很長一段時間）。所有人都被 鼓勵盡量多攝入蔬菜，少攝入添加糖、精制面粉和反式脂肪酸，并重點食用簡單加工的全天 然食物。實驗對象還被鼓勵盡可能在家做飯。All the participants took a glucose tolerance test as a measurement of insulin sensitivity.

10、 Some believe that insulin resistance or sensitivity may affect not only how people respond to diets, but also how well they adhere to them. The participants were also genotyped, because some believe that certain genes will make people more sensitive to carbohydrates or fat with respect to weight ga

11、in. About 40 Data were gathered at the beginning of the study, at six months and at one year. At three unannounced times, researchers checked on patients to see how closely they were sticking to the instructions.所有參與者都接受了葡萄糖耐量測試，以衡量他們的胰島素敏感性。一些人認為，胰島 素抵抗或敏感性不僅會影響人們對飲食方式的反應，還會影響他們對飲食方式的堅持情況。 參與者還接受了基

12、因分型，因為一些人認為，就體重增加而言，某些基因會使人們對碳水化 合物或脂肪更敏感。大約40%的參與者屬于低脂基因型，30%屬于低碳水化合物基因型。percent of participants had a low-fat genotype, and 30 percent had a low-carbohydrate genotype.研究過程中收集了三次數(shù)據(jù)，分別是研究開始、六個月和一年時。研究人員分三次在不 事先通知的情況下查看患者嚴格遵守指導的情況。This was a phenomenally well-designed trial.這是一項設計得極為出色的試驗。People did

13、change their diets according to their group assignment. Those in the low-fat group consumed, on average, 29 percent of their calories from fats, versus 45 percent in the low-carbohydrate group. Those in the low-carbohydrate group consumed 30 percent of their calories from carbohydrates, versus 48 pe

14、rcent in the low-fat group.人們的確會根據(jù)分組改變自己的飲食。低脂組的人消耗的熱量平均29%來自脂肪，低碳 水組的人45%的熱量來自脂肪。低碳水組消耗的熱量30%來自碳水化合物，低脂組48%的熱 量來自碳水化合物。They did not, however, lose meaningfully different amounts of weight. At 12 months, the low-carbohydrate group had lost, on average, just over 13 pounds, compared with more than 11

15、.5 pounds in the low-fat group. The difference was not statistically significant.然而，他們的體重減少并沒有什么實質性的不同。在12個月時，低碳水組平均只減了 13磅多一點，對比低脂組減少了超過1L5磅。該差異沒有統(tǒng)計學意義。Insulin sensitivity didnt make a difference. People who secreted more or less insulin lost no more or less weight in general on either a low-fat or

16、 low-carbohydrate diet. Genetics didnt make a difference either. People who had genes that might indicate that they would do better on one diet or the other didnt.胰島素敏感性并沒有影響。人們分泌的胰島素不論多少，在低脂或低碳水飲食中的減重 差別都不大?；蛞矝]什么差別。一些人有的基因可能意味著他們會在某類飲食中表現(xiàn)更好, 而在另一種飲食中則沒那么好。In fact, when you look at how every single

17、 participant in this study fared on the diet to which he or she was assigned, it/s remarkable how both diets yielded an almost identical, curving range of responses from lots of weight lost to a little gained. It wasn/t just the averages.事實上，如果觀察研究中每個單一參與者根據(jù)自己所分配到的飲食進食，人們會驚訝于 兩種進食都產生了幾乎相同的曲線反應范圍一一從大

18、幅減重的到輕微增重的。不僅僅是平均 數(shù)。Some have taken this study to prove that avoiding processed foods, eating more whole foods, and cooking at home leads to weight loss. While Id like that to be true I have advocated this healthful approach in my Upshot article on food recommendations and in a recent book thats not

19、 what this study showed. Although that advice was given to all participants, there was no control group in which that advice was omitted, and so no conclusions can be made as to the efficacy of these instructions.一些人用這項研究證明，避開加工食品、吃更多天然食品并且在家下廚就能減肥。雖然 我希望這是真的一一在結語(Upshot)專欄有關食物的文章以及最近的一本書中，我都提倡 過這種健

20、康的方法一一但本次研究并未表現(xiàn)出這一點。雖然所有參與者都得到了這一建議, 但并沒有未得到該項建議的對照組，因此，不能得出有關這些建議是否有效的結論。Others have taken this study as evidence debunking the idea that counting calories is the key to weight loss. While that wasnt the main thrust of this study, nor the instructions given, participants did reduce their intake by

21、an average of 500-600 calories a day (even if they didnt count them). This study didnt prove the unimportance of calories.有人用這項研究來駁斥卡路里是減肥關鍵的說法。雖然這不是研究的主要目的，給出的 指示里也沒有，但參與者每天確實減少了 500到600卡路里的攝入量(即使他們沒在計算)。 這項研究不能證明卡路里不重要。The researchers also asked everyone, not just those in the low-carb group, to a

22、void “added sugars/ Therefore, we can/t really say anything new about added sugars and weight loss.研究人員還要求所有人避免添加糖，而不只是只對低碳水化合物組有這個要求。因此, 對于添加糖和減肥的關系我們并沒有什么新消息。What this study does show is that people who have staked a claim on one diets superiority over another dont have as strong a case as they th

23、ink. It/s hard to overstate how similarly these two diets performed, even at an individual level.這項研究能夠表明的是，那些主張某種飲食比另一種飲食更好的人，或許不像他們所想 的那么有理有據(jù)即使是在個人層面，這兩種飲食的表現(xiàn)之相似是毫無疑問的。This study was focused mostly on people who were obese, so people looking to lose just a few pounds might benefit more from one di

24、et or the other; we dont know. Its also worth noting that the people in this study received significant support on both diets, so the results seen here might not apply to those attempting to lose weight on their own.這項研究主要關注那些肥胖的人，所以我們不知道想要減掉幾磅體重的人會從哪種飲食 上獲益更多。同樣值得注意的是，這項研究的參與者不管采用哪種飲食方式都獲得了大量支 持，所以它的結果可能并不適用于那些試圖自己減肥的人。You should be wary of those who tell you th