: 推 O0OO:X大的那篇我持保留态度，毕竟美国心脏协会是心脏的权威 10/23 21:50 : → O0OO:他们做的报告都有专家学者做审慎评估及研究 10/23 21:52 : → O0OO:至於Layne Norton 则只是一位业余研究者.... 10/23 21:54 假设你相信AHA的专业，那我们来看AHA 网页上的文章好了： http://www.americanheart.org/presenter.jhtml?identifier=11234 High-Protein Diets 高蛋白饮食 AHA Recommendation 美国心脏协会的建议 The American Heart Association doesn't recommend high-protein diets for weight loss. Some of these diets restrict healthful foods that provide essential nutrients and don't provide the variety of foods needed to adequately meet nutritional needs. People who stay on these diets very long may not get enough vitamins and minerals and face other potential health risks. 美国心脏协会并不建议高蛋白饮食来减重，其中有些特种饮食会限制某些可提供 基本营养的食物，而且不能提供营养所需要的丰富种类的食物。吃这些特定种类的 限制饮食可能会得不到足够的维生素与矿物质，并且面临潜在的健康风险。 Background 背景描述 Many Americans follow popular diets, such as the Atkins, Zone, Protein Power, Sugar Busters and Stillman diets. Most of these diets aren't balanced in terms of the essential nutrients our bodies need. Some are high protein and emphasize foods like meat, eggs and cheese, which are rich in protein and saturated fat. Some restrict important carbohydrates such as cereals, grains, fruits, vegetables and low-fat dairy products. If followed for a long time, they can result in potential health problems. And while they may result in quick weight loss, more research is needed on their effectiveness for long-term weight loss. ↑ 这段点名 Atkins, Zone, Protein Power, Sugar Busters and Stillman 这些特定的限制引食可能是不均衡的。 略。 These diets can cause a quick drop in weight because eliminating carbohydrates causes a loss of body fluids. Lowering carbohydrate intake also prevents the body from completely burning fat. In the diets that are also high in protein, substances called ketones are formed and released into the bloodstream, a condition called ketosis. It makes dieting easier because it lowers appetite and may cause nausea. ↑ 这段解释超低碳水化物快速减重的原因. 略。 But these diets have other effects besides inducing quick weight loss. Most Americans already eat more protein than their bodies need. And eating too much protein can increase health risks. High-protein animal foods are usually also high in saturated fat. Eating large amounts of high-fat foods for a sustained period raises the risk of coronary heart disease, diabetes, stroke and several types of cancer. People who can't use excess protein effectively may be at higher risk of kidney and liver disorders, and osteoporosis. ↑ 这段解释除了快速减重还有一些负作用。 译： 但是这些高蛋白质限制饮食 除了快速减重，还有其它的效应。多数的美国人，已经吃了 超过身体所需的蛋白质。吃太多蛋白质有可能增加健康风险，原因在於 动物性高蛋白 通常是高饱和脂肪。持续吃大量的高脂食物一段时间，会提高冠状动脉心脏病、糖尿病 、中风已及数种癌症。身体不能有效利用多量的蛋白质的人，可能会有肾脏、肝脏失调， 以及骨质疏松。 (解释: 第一，前半段所说风险来自过高的动物脂肪。 第二，身体不能利用多量的蛋白质的人，我解读是指的是没有在做重量训练的人， 或是重训量不足的，身体不需要这麽多蛋白质。 即便AHA有这样的观点， Layne Norton也引述了够多的论文来反击这样的观点。) That's why the American Heart Association guidelines urge adults who are trying to lose weight and keep it off to eat no more than 35 percent of total daily calories from fat and less than 7 percent of total daily calories from saturated fat and less than 1 percent of total daily calories from trans fat. On most high-protein diets, meeting these goals isn't possible. 译: 那就是为什麽AHA 的准则要求，想要减重并且维持的成年人，不能超过35%的热量来自 油脂，不能超过7%的热量来自饱和脂肪，不能超过1%的热量来自反式脂肪。 在以上的那些高蛋白饮食，达到这样的目标是不可能的。 (解释: 如果高蛋白是靠黄豆制品豆腐豆乾、乳清、水煮鲔鱼、那就蛮容易达到 这三个标准。 美国人吃高蛋白大概都是牛肉大餐，起司狂吃. 所以AHA只好先警告.) Some high-protein diets de-emphasize high-carbohydrate, high-fiber plant foods. These foods help lower cholesterol when eaten as part of a nutritionally balanced diet. Reducing consumption of these foods usually means other, higher-fat foods are eaten instead. This raises cholesterol levels even more and increases cardiovascular risk. 译: 某些高蛋白质限制饮食，不强调高碳水化物、高纤植物性食物，这些食物如被均衡的摄取 可以帮助降低胆固醇。降低这些优良食物的摄取通常意谓着，高脂食物被摄取更多。 这将提高胆固醇并且提高心血管的风险。 (按: 这没有提到蛋白质造成什麽问题. 而且健身人士本来就强调要摄取蛋白质和 碳水化物，并且要控制一定的比例。) High-protein diets don't provide some essential vitamins, minerals, fiber and other nutritional elements. A high-carbohydrate diet that includes fruits, vegetables, nonfat dairy products and whole grains also has been shown to reduce blood pressure. Thus, limiting these foods may raise blood pressure by reducing the intake of calcium, potassium and magnesium while simultaneously increasing sodium intake. 高蛋白质限制饮食，不提供某些必要的维生素、矿物质、纤维，跟其它的营养素。 高碳水化物限制饮食并且包含水果、蔬菜、脱脂乳制品、全谷物，已被证明，可以降低 血压，因此，限制这些健康的食物，可能因为钙、钾、镁的摄取降低同时钠的摄取提高， 而提高血压。 (按: 这也没有提到蛋白质造成什麽问题. 重点是维生素、矿物质、纤维要摄取到， 这与高蛋白饮食并不冲突。) What's the best way to lose weight? A healthy diet that includes a variety of foods and is rich in fresh fruits and vegetables along with regular physical activity can help most people manage and maintain weight loss for both cardiovascular health and appearance. The American Heart Association urges people to take a safe and proven route to losing and maintaining weight. By paying attention to portion size and calories and following our guidelines, you can enjoy healthy, nutritionally balanced weight loss for a lifetime of good health. 这段下结论 减重的方法 (略) 这样子，有明白了吗？ --

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