杉本彩电影:梅奥食谱:一生的减肥大计

来源:百度文库 编辑:中财网 时间:2024/03/29 19:27:35

由梅奥诊所提供

The Mayo Clinic Diet is a weight loss and lifestyle program designed by Mayo Clinic health experts. The Mayo Clinic Diet is a lifelong approach to help you improve your health and maintain a healthy weight. The Mayo Clinic Diet uses the Mayo Clinic Healthy Weight Pyramid as a guide to making smart-eating choices and encouraging daily activity.

“梅奥食谱”由梅奥诊所的专家定制。它带你走进另一种减肥方式,能帮助你一生都拥有保持健康的体重。该食谱以梅奥体重金字塔为指导,提倡明智的饮食选择和运动。

Purpose

目的:

The purpose of the Mayo Clinic Diet is to help you lose excess weight and to find a way of eating that you can enjoy for a lifetime. The Mayo Clinic Diet aims to teach you how to choose healthy foods and portions and to develop healthy lifestyle habits so that you can maintain a healthy weight for life. The Mayo Clinic Diet says that making healthy changes in diet and exercise can reduce your risk of weight-related health problems, such as diabetes, heart disease, high blood pressure and sleep apnea.

“梅奥食谱”致力于让您减去多余的体重,并找到能坚持并享受一生的饮食习惯。我们认为通过改变饮食结构和结合锻炼,能减少由肥胖导致的疾病发生率,比如糖尿病,心脏病,高血压和睡眠呼吸暂停综合征。

Why you might follow the Mayo Clinic Diet
选择“梅奥食谱”的理由:
Enjoy the types and amounts of food featured in the diet
  享受食谱的多样化饮食结构
Want to improve your overall eating habits
改变不良的饮食习惯
Want to learn how to drop unhealthy lifestyle habits and gain healthy ones

改变不良的生活习惯

Want to improve your health and reduce your health risks by eating the recommended foods
健康饮食,改善健康,减小发病率
Are looking for a diet program you can maintain for life
一个能让你坚持一生的饮食计划
Want to follow a diet that has been developed by medical professionals
一个由医学专家提供的食谱
Check with your doctor or health care provider before starting any weight-loss diet, especially if you have any health conditions.
在进行任何减肥饮食计划前,请咨询医生。患有疾病者尤应重视。
Diet details
食谱详情
The Mayo Clinic Diet is the official diet developed by Mayo Clinic, based on research and clinical experience and detailed in the book of the same name, published in 2010. You might have tried what you thought was a Mayo Clinic diet — something you saw on the Internet or that was passed along by friends — but it was probably bogus. The true Mayo Clinic Diet says that successful, long-term weight control needs to focus on your overall health, not just what you eat. It also emphasizes that the best way to manage weight long-term requires changing your lifestyle and adopting new health habits. The Mayo Clinic Diet can be tailored to your own individual needs and situations — it isn't a one-size-fits-all approach.

“梅奥食谱”是由梅奥诊所提供的官方食谱,根据研究和临床经验总结而成,原书已于2010年出版。你也许在网上看到,或者经朋友口口相传,得到一份“梅奥食谱”,且尝试过它,但那也许只是份赝品。真正的梅奥食谱强调对整体健康的长期重视,而非仅仅在食物上有所改变。除此之外,它强调:长期保持体重的最好方式,是改变不良的生活习惯。“梅奥食谱”可因个人情况不同而有所调整,它不是个“一刀切”的减肥计划。

The Mayo Clinic Diet has two main parts:
“梅奥食谱”主要分两部分:
Lose It! This is a two-week phase that allows you to jump-start your weight loss, losing as much as 6 to 10 pounds (2.7 to 4.5 kilograms) in a healthy way. In this phase, you focus on lifestyle habits. You learn how to add five healthy habits, break five unhealthy habits and adopt another five bonus healthy habits. This phase also includes getting at least 30 minutes of physical activity or exercise every day.
1.甩肉吧!这个期间指在两周内让您健康迅速地减去6-10磅体重(等于2.7-4.5kg)。在这期间,关注的重点在于良好的生活习惯。你要学习如何养成五个好习惯、改掉5个坏习惯,并再增加额外的5个好习惯。这期间也包括每天至少运动30分钟。
Live It! This phase is a lifelong approach to diet and health. In this phase, you learn more about food choices, portion sizes, menu planning and sticking to healthy habits. You continue steady weight loss of 1 to 2 pounds (0.5 to 1 kilogram) a week until you reach your goal weight. By continuing the healthy lifestyle habits you adopted, you can maintain your goal weight permanently. In this phase, you also learn how to set a goal weight and how to develop long-term healthy-eating patterns. Regular physical activity remains a central part of this phase.
2.生活吧!这个期间涵盖了一生,包括饮食和健康。在这期间,你将学会如何选择食物的种类、份量、规划菜单,并将健康的习惯坚持一生。你将继续稳定地每周减重1-2磅(0.5-1kg),直到你达到目标体重。只要能一直坚持习得的健康生活方式,你便能将理想体重保持一生。在这期间,你也会学到如何设定目标体重,以及如何形成长久的健康进食习惯。规律的运动也是本期的重点之一。
Follow the Mayo Clinic Healthy Weight Pyramid

遵循“梅奥健康体重金字塔”

The basis for the Mayo Clinic Diet is the Mayo Clinic Healthy Weight Pyramid. The pyramid illustrates the importance of balance between exercise and eating healthy foods.
“梅奥健康体重金字塔”是“梅奥食谱”的基础,它阐释了运动和健康饮食之间的重要平衡关系。
Eat healthy foods and portions
正确、适量的饮食
The base of the Mayo Clinic Healthy Weight Pyramid focuses on generous amounts of healthy foods that contain a small number of calories in a large volume of food, particularly fruits and vegetables. Healthy choices in moderate amounts make up the rest of the pyramid, which encourages selecting whole-grain carbohydrates, lean sources of protein such as legumes, fish and low-fat dairy, and heart-healthy unsaturated fats. The Mayo Clinic Diet teaches you how to estimate portion sizes and plan meals. The Mayo Clinic Diet doesn't focus on counting calories, nor does it require you to eliminate certain foods.
“梅奥健康体重金字塔”的底部重点是那些低热量、大份量的食物,主要为水果和蔬菜。金字塔的其余部分为全谷类碳水化合物、低脂蛋白质如豆类、鱼类和低脂奶类,以及对心脏有好处的不饱和脂肪。“梅奥食谱”指导您如何估量每餐的组成及份量。每餐摄入的卡路里总量并不是重点,同时,它也不提倡只吃某些食物,而不吃别的种类。
Increase your physical activity
增强锻炼
The Mayo Clinic Diet promotes regular physical activity and exercise, as well as healthy eating. When you're active, your body uses energy (calories) to work, helping to burn the calories you take in. If you've been inactive or you have a medical condition, talk to your doctor or health care provider before starting a new physical activity program. Most people can begin with five- or 10-minute activity sessions and increase the time gradually.

“梅奥食谱”提倡规律的体育锻炼和健康饮食摄入。当你运动时,身体消耗能量(卡路里),帮助燃烧摄入的卡路里。如果您一般很少运动,或有某种疾病,请在开始锻炼前先咨询医生。绝大部分人能够以每天5-10分钟的运动量起步,然后慢慢增加运动时间。

The Mayo Clinic Diet recommends getting at least 30 minutes of moderately intense exercise every day, and even more exercise for further health benefits. Moderately intense activity or exercise should increase your heart and breathing rates and possibly lead to a light sweat. Brisk walking and yardwork that entails near constant motion are examples of moderately intense activity.

“梅奥食谱”提倡每天至少半小时的中度运动。如果想保持健康,锻炼的时间还得增加。中度的运动能够提高心率和呼吸频率,伴恰到好处的出汗。快走和庭院劳动是中度运动的典型范例。

Typical menu for the Mayo Clinic Diet

“梅奥食谱”的经典菜单

The Mayo Clinic Diet provides several calorie levels. Here's a look at a 1,200 calorie-a-day menu that follows the Mayo Clinic Diet plan:

“梅奥食谱”提供多个热量摄入等级。这里是一份每日计划摄入1200大卡的食谱清单:

Breakfast. A fruit yogurt parfait (1 cup fat-free yogurt mixed with 1 serving fruit).

早餐:一份水果酸奶(一杯脱脂酸奶与一份水果的混合体)

Lunch. 1 serving tuna and pasta salad (combine 1 can water-packed tuna, 4 cups cooked shell pasta, 2 cups diced carrots and zucchini, and 4 tablespoons low-calorie mayonnaise — serves 4); 1 small orange.
午餐:一份金枪鱼,一份意面沙拉(一罐水浸金枪鱼、四小杯意面,两小杯胡萝卜块和西葫芦,4勺低卡蛋黄酱);一只橙子
Dinner. One-third of a 12-inch crust cheese pizza; green salad (2 cups lettuce with 1/2 cup sliced tomatoes, red onions and mushrooms); 2 tablespoons fat-free salad dressing.
晚餐:1/3块12寸的芝士批萨,蔬菜沙拉(两杯生菜和半杯的切片番茄、洋葱和蘑菇);两勺脱脂沙拉酱。
Snack. 1 small apple, sliced.
零食:一小只苹果,切片。
You can include a calorie-free beverage with each meal.
每餐可以饮用一杯低卡饮料。
Results
效果:
Weight loss
体重减轻
The Mayo Clinic Diet says that you can lose 6 to 10 pounds (2.7 to 4.5 kilograms) during the initial two-week Lose It! phase. It says you can lose 1 to 2 pounds (0.5 to 1 kilogram) a week during the lifelong Live It! maintenance phase until you reach your goal weight. Most people can lose weight on almost any diet plan that restricts calories and what you can eat — at least in the short term. The Mayo Clinic Diet says it helps you lose weight permanently by encouraging you to make smarter food and portion choices, exercising, and developing healthy lifestyle habits, such as not eating while you watch television.

“梅奥食谱”认为您可以在“甩肉吧!”阶段减去6-10磅体重(等于2.7-4.5kg),在“生活吧!”阶段每周减去1-2磅(0.5-1kg),直到达到目标体重。绝大部分人只要遵守一个严格的控制卡路里的节食计划,都可以减去体重——至少是短期内。而梅奥诊所帮助你长期减重,基于提倡理智健康饮食和运动,养成良好的生活习惯,比方说:不要边吃饭边看电视。

Other health benefits,
别的好处有
The Mayo Clinic Diet says that is eating plan may help improve your overall health by reducing risk factors associated with excess weight and obesity. If you lose weight following the Mayo Clinic Diet or any healthy, nutritious diet, you may reduce your risk of developing high blood pressure, heart disease, diabetes and sleep apnea, for example. If you already have any of these conditions, they may be improved if you lose weight, regardless of the diet plan you follow. Also, following a healthy diet that includes lots of vegetables, fruits, whole grains, nuts, beans, fish and healthy fats - the kinds of foods recommended on the Mayo Clinic Diet — may further reduce your risk of certain health conditions.

“梅奥食谱”认为一个好的食谱能帮助你改善全身的健康状况,减少由肥胖引起的疾病风险。如果你依照梅奥食谱,或任何一种健康的、营养全面的食谱去减肥,那么你就能同时减少患高血压,心脏病,糖尿病和睡眠呼吸暂停综合征的可能。即使你已患有以上疾病,这么做也会帮你缓解病症。同时,采用梅奥食谱这类包含了大量蔬菜、水果、谷物、坚果、豆类、鱼类和健康脂肪的饮食指导,能最大程度地减少罹患疾病的可能。

Risks
风险
The Mayo Clinic Diet is generally safe for most adults to follow. The Mayo Clinic Diet does encourage unlimited amounts of vegetables and fruit. For most people, eating lots of fruits and vegetables won't cause any issues. However, if you aren't used to eating lots of fruits and vegetables, you may experience minor, temporary digestive upset as your body adjusts to this new way of eating.

“梅奥食谱”对于绝大多数成人都适用,因其提倡多元化的饮食结构。对于大部分人来讲,多吃蔬菜和水果是有百利而无一害的,然而,假如你不习惯吃大量蔬果,那你可能会在适应期间出现轻微的消化功能紊乱问题。

Also, eating lots of fruits can temporarily raise your blood sugar or certain blood fats. So if you have diabetes or any other health conditions or concerns, talk to your doctor before starting the Mayo Clinic Diet.
同时,大量进食水果也会导致血糖和血脂升高,所以如果您有糖尿病、或是任何其他的疾病,请在尝试“梅奥食谱”前咨询您的医生。