啃“营养棒”不吃米饭 一月能减10斤？ chew"Nutrition bar"Don't eat rice January to minus 10 jins?

　　

南京白领里风靡“营养干预”减肥，专家说合理膳食才是“王道” Nanjing white-collar in fashionable"Nutrition intervention"Lose weight,Experts say the rational diet is"kingcraft"

　　“减肥”一直是让很多人又爱又恨的字眼。扬子晚报记者采访发现，不光儿童是减肥的主力大军，不少南京白领也开始口口相传一种名为“营养干预”的减肥方式。东南大学营养与食品卫生系的专家表示，“营养干预”并不是坏事，但在减重的过程中不能绝对成“低营养饮食”。保持合理的膳食平衡，学会正确的低碳低能量饮食才是“王道”。

"Lose weight"Have been let many people and love and hate words.Yangzi evening news reporters found,Not only children lose weight is the main force,A lot of nanjing white-collar also began a name of mouth"Nutrition intervention"Lose weight the way.Southeast university nutrition and food WeiShengXi experts said,"Nutrition intervention"Is not bad,But in weight loss process can't absolute into"Low nutrition diet".Keep reasonable prandial balance,Learn the correct low carbon low energy diet is"kingcraft".

　　

白领风靡“啃棒子”减肥 Fashionable white-collar"Chew bonzi"Lose weight

　　

南京白领一个月减了10斤 Nanjing white-collar a month lost 10 jins

　　在南京的白领里，一种名为“营养干预”的减肥方式悄然兴起，白领李先生就是其中一员。身材渐有发福趋势的李先生，在同事的介绍下来到明基医院营养咨询门诊体验了一次非同寻常的“体重测试”，不光能测得自己的体重，还能将体内的脂肪含量检测得一清二楚。而检查的结果让李先生颇为惊讶，体重超过了正常范围15公斤，需要减掉10多公斤的脂肪。

In nanjing in the white-collar,A name"Nutrition intervention"Lose weight the way sadly arisen,White-collar Mr. Li is a member.Figure gradually have put on weight trend of Mr. Li,In the introduction of colleagues came to benq hospital nutrition consultation clinic experience a unusual"Weight test",Not only can measure their own weight,Still can body fat content detection clearly.And the results of the inspection let Mr. Li rather surprised,Weighing more than the normal range 15 kg,Need to lose more than 10 kilograms of fat.

　　医生给李先生推荐了一种名为“营养棒”的食物，“营养棒”外形类似于普通的饼干，但主要成分却是大豆粗纤维。同时还给李先生的一日三餐进行了限制：早餐只能吃水果黄瓜和煮鸡蛋，而午餐里米饭、面条等主食统统“消失”，肉类和蔬菜却依然可以食用。晚餐的“待遇”和午餐差不多。最让李先生抓狂的是，不光酒类不能喝，减重的第一个月里得彻底和牛奶、水果说再见。

The doctor gave Mr. Li recommended a name"Nutrition bar"food,"Nutrition bar"Appearance similar to ordinary biscuits,But the main component is soybean crude fiber.At the same time back to Mr. Li's limits on the three meals a day:Breakfast can only eat fruit cucumber and boiled eggs,And the rice for lunch/Noodles, etc all staple food"disappear",Meat and vegetables but still can eat.dinner"treatment"And lunch almost.The most let Mr. Li is mad,Not only can't drink alcohol,Weight loss in the first month of completely and milk/Fruit to say goodbye.

　　这样的“营养棒”和一日三餐的营养限制便是“营养干预”的减肥方式的主要组成。虽然半信半疑，但李先生还是在减肥的头一个月里咬咬牙给自己的饮食结构进行了彻底的调整，同时还坚持慢跑来消耗体能。时间一长，倒也习惯了“啃棒子+跑步”的生活方式。

this"Nutrition bar"And three meals a day nutrition is limited"Nutrition intervention"The main composition of the way to lose weight.Although dubitation,But Mr. Li is on a diet head a month bullet to give their diet structure made a thorough adjustment,At the same time still persist in jogging to consumption physical fitness.Time a long,Pour also accustomed to"Chew bonzi + running"Way of life.

　　好不容易捱到了一个月的期限，李先生惊讶地发现，自己的体重减少了整整10斤。

Very not easy didn't came to a month's time,Mr. Li surprised,Their weight loss for 10 jins.

　　

“营养干预”到底是什么原理？ "Nutrition intervention"What principle?

　　在白领中风靡的“营养干预”到底是什么原理？记者采访了明基医院营养咨询门诊营养师陈婷。陈婷告诉记者，“肥胖”之所以让这么多人都痛苦不堪，最根本的原因还是因为每天摄入的食物中“升糖指数”较高的食物在“作祟”。“米、面和水果都是我们每天摄入的食物中升糖指数较高的食物，大量糖分的摄入对于体重的维持非常不利。精米、白面中未被利用的糖将储藏在血液中，造成血糖上升及血液黏度上生，并导致血管的硬化和组织的老化。而如果饮食中糖的来源过多，也会转化为脂肪储存在身体里，导致肥胖。而用于代餐的‘营养棒’的主要成分是大豆粗纤维，可以充分改善人体内环境。调节胰岛素的代谢功能。”

In the popular in white-collar workers"Nutrition intervention"What principle?The reporter interviewed benq hospital nutrition consultation clinic ChenTing nutritionists.ChenTing told reporters,"obesity"The reason so many people are in agony,The most fundamental reason or because every day in the food intake"Rise sugar index"Higher food in"haunt"."meters/Surface and fruit are our daily intake of food/sugar index higher food,A lot of sugar intake for weight maintenance is very adverse.Polished rice/Wheat flour in unexploited sugar will be stored in the blood,Cause a surge in blood sugar and blood viscosity at,And lead to vascular sclerosis and organization of aging.And if the source of dietary sugar too much,Will turn into fat stored in the body,obesity.And used for generation of the meal‘Nutrition bar’The main composition of soybean is coarse fiber,Can fully improve the human body environment.Regulating insulin metabolism function."

　　对于李先生减重的效果，陈婷颇为满意。“营养干预的过程不光是调整饮食结构，更重要的是在于和营养师的互动。”陈婷说，李先生对于自己的饮食还是比较上心的，遇到“犹豫不决”的食物，还会随时联系营养师进行咨询，得到营养师的认可后才“敢”大快朵颐。

For Mr. Li weight reduction effect,ChenTing rather satisfied."Nutrition intervention process not only is to adjust the diet structure,More important is the interaction of the and nutritionists."ChenTing said,Mr. Li for his diet or the means of comparison,meet"hesitate"food,Will also feel free to contact dietitians for consultation,Get nutritionists only after approval"dare"Chow down.

　　

“营养干预”是否在透支健康换体重？ "Nutrition intervention"Whether the overdraft health in weight?

　　虽然“营养干预”的减肥方式在白领中热传，但依然有不少人对其产生争议。“营养棒是不是在透支健康换体重”的质疑最为激烈，明基医院营养咨询门诊营养师陈婷在接受记者采访时回应了这个质疑，“营养棒的成分并不是任何药物，最通俗的说法，营养棒是一种用于代餐的食物，所以不存在任何的危害。”

although"Nutrition intervention"Lose weight the way in white-collar in heat transfer,But there are still many people to produce the dispute."Nutrition bar is in overdraft health in weight"The most violent questioned,Benq hospital nutrition consultation clinic dieticians ChenTing when accepting a reporter to interview responded to this question,"Nutrition bar ingredients and not any drugs,The most popular saying,Nutrition bar is a used for generation of food,So does not exist any harm."

　　但东南大学公共卫生学院营养与食品卫生系教授孙桂菊却不同意这个说法。“‘营养棒’提供的能量相对较低，对于体重的减轻只能说相对有一定的道理。但在一段比较长的时间里完全不摄入主食的做法显然不够妥当。”孙教授说，从营养学的角度而言，主食、水果和牛奶提供的是维持身体正常机能所必须的维生素和无机盐，同时也会提供一部分能量。在较长一段时间里如果完全不吃主食，减少营养素的摄入，会出现乏力等问题，身体的内分泌机能也会出现不适的症状。专家认为，虽然说“透支健康换体重”的质疑有些绝对，白领们不妨用“营养棒”代替部分主食，但基本的米面摄入还是必须的。

But the southeast university school of public health nutrition and food WeiShengXi professor SunGuiJu did not agree."‘Nutrition bar’Provide energy is relatively low,For weight loss can only say relative has certain truth.But in a longer time is not the practice of staple food intake is obviously not enough."Professor sun said,From the point of view of nutrition,Staple food/Fruit and milk offer is to maintain a body of normal function must vitamin and inorganic salt,At the same time also will provide part of the energy.In a relatively long period of time if not eat staple food,Reduce nutrient intake,There will be problems, such as the lack,The body's endocrine function also can appear discomfortable symptoms.Experts say,although"Overdraft health in weight"Of the questioned some absolute,White-collar workers might as well use"Nutrition bar"Instead of part of the staple food,But the basic rice noodles intake or necessary.

　　

提醒 remind

　　

短期快速减肥不宜提倡 一个月减2-4公斤为宜 Short-term fast weight loss should not be advocated a month minus 2-4 kg advisable

　　专家表示，肥胖并不是两三天就累积出来的，所以如果减肥，同样要有相当的毅力。总之，增肥、减肥都是个慢性过程。快速减肥一般减去的只是身体的水分(体液)，会使心肺和肾脏等器官一时难以适应，容易出现循环系统的问题和导致肾功能损害，甚至会增加心血管疾病的危险因素。南京中医院减肥专家建议，一般来说，一个月减2至4公斤为宜。

Experts say,Obesity is not out of the two accumulation,So if lose weight,Also to have quite a bit of perseverance.In a word,Add fertilizer/Weight loss is a chronic process.To lose weight fast general minus is the body of water(humoral),Can make the heart and lung and kidney organ such as the difficult to adapt to,Prone to circulation system and lead to kidney damage,Even may increase cardiovascular disease risk factors.Nanjing institute of traditional Chinese medicine reducing weight expert advice,Generally speaking,A month minus 2 to 4 kg advisable.

　　

关于减肥的两个疑问？ Two questions about diet?

　　

“喝水都会胖”怎么回事？ "Water will be fat"What happened?

　　

“节俭基因”假说可以解释，所以早餐要丰富 "Thrifty genes"Hypothesis can explain,Breakfast will be so rich

　　南京市中医院专家表示，减肥的一个关键就是，早餐要丰富。如果人不吃早餐，那么他到了午餐、晚餐的时候往往会不知不觉增大食量。 “节俭基因”假说认为，人体内存在一种“节俭基因”，长期食物匮乏的时候这种基因就会启动，使代谢率最大化，并储存脂肪，以度过“困难时期”。从晚餐到第二天的早餐有十几个小时，若不吃早餐，这个时间便会延长，长此以往使“节俭基因” 容易体现，在进食中更多地吸收并储存脂肪。这样吃多少吸收多少，就是人们常说的“连喝水都会胖”。

Nanjing institute of traditional Chinese medicine experts say,Weight is one of the key,Breakfast will be rich.If people don't eat breakfast,So he went to lunch/Dinner time tend to unconsciously increase appetite. "Thrifty genes"hypothesis,There is a human body"Thrifty genes",Long-term when food is scarce the gene will start,Make metabolic rate maximization,And store fat,To spend"Difficult times".From the dinner until the next day breakfast have ten hours,If you don't eat breakfast,This time will be extended,In the long run to"Thrifty genes" Easy to reflect,On the feed more absorb and store fat.So how much to eat how many absorption,Is that people used to say"Even the water will be fat".

　　

管不住自己的嘴怎么办？ Tube not his mouth?

　　

低能量饮食代替低营养饮食 Low energy diet instead of low nutrition diet

　　“从营养学的角度而言，我们更加倡导的是低能量饮食，而不是低营养饮食。”孙桂菊告诉记者。按照中国营养学会制定的标准，一位成年男性每天应当摄入的能量在2400千卡/天。“不少人都成天把减肥挂在嘴边，但就是管不住自己的嘴。”孙桂菊教授给“管不住嘴”的馋猫们提供了减肥的方法：减肥的一方面是控制饮食，但更重要的是能量的消耗。通过饮食摄入能量，在餐后再进行运动来消耗，便能相互“抵消”。

"From the point of view of nutrition,We more advocate is low energy diet,Instead of low nutrition diet."SunGuiJu told reporters.In accordance with the standards formulated by the Chinese nutrition society,An adult male daily intake of energy shall be in 2400 kcal/day."Many people are all day to lose weight in noises,But is cannot manage own lips."SunGuiJu professor gave"Tube don't knock it off"Of the ChanMao provides the method that reduce weight:Lose weight on one hand is to control diet,But more important is the consumption of energy.Through the diet of energy intake,After a meal to exercise to consumption,Can mutual"offset".

　　

面对“美食”，多选低GI食物 In the face of"food",Low GI foods propagation

　　遇到美食容易“失去理智”，所以，学会计算食物的血糖生成指数非常重要。食物血糖生成指数(GI)就是指一个食物能够引起人体血糖升高多少的能力，高GI的食物，进入胃肠后消化快、吸收率高，葡萄糖释放快，葡萄糖进入血液后峰值高，也就是血糖升得高；低GI食物，在胃肠中停留时间长，吸收率低，葡萄糖释放缓慢，葡萄糖进入血液后的峰值低、下降速度也慢， 简单说就是血糖比较低。

Meet food easily"Lose reason",so,Learn to count food blood sugar generation index is very important.Food blood sugar generation index(GI)Is a food can cause human body blood glucose how many ability,High GI foods,Enter the gastrointestinal digestion after fast/High absorptivity,Glucose fast,Glucose into the blood after high peak,Is blood sugar rises high;Low GI food,In the gastrointestinal for long time,Absorption rate low,Glucose release slowly,Glucose into the blood after the peak low/Descent velocity is slow, In simple terms is relatively low blood sugar.

　　

食品血糖生成指数分类 Food blood sugar generation index classification

　　◎当血糖生成指数在55以下时， 可认为该食物为低GI食物；包括：燕麦粥，意大利面，杂粮面包，番薯，芋头，牛奶，酸奶，燕麦饼干， 葡萄柚，水蜜桃，苹果，梨，布林，橙子，葡萄，奇异果，香蕉等。

When blood sugar money generated index in 55 below, Can say the food to be low GI food;including:oatmeal,pasta,maslin,ipomoea,taro,milk,yogurt,Oatmeal cookies, grapefruit,peach,apple,pear,Boolean,orange,grapes,Kiwi fruit,Banana, etc.

　　◎当血糖生成指数在55～70时，该食物为中等GI食物；包括：全麦面包，印度香米，消化饼干， 葡萄干，芒果，木瓜，哈密瓜，菠萝等。

When blood sugar money generated index in 55 ~ 70,This food for medium GI food;including:Whole wheat bread,India fragrant rice,Digestive biscuit, raisins,mango,papaya,Hami melon,pineapple.

　　◎当血糖生成指数在70以上时，该食物为高GI食物。包括：白面包，贝果，泰国米，糙米，土豆， 奶油饼干，西瓜，甜枣等。(记者 杨甜子 于丹丹)

When blood sugar money generated index in 70 or more,This food for high GI foods.including:White bread,bagle,Thailand rice,Brown rice,potatoes, Cream biscuit,watermelon,TianZao, etc.(Reporter Yang sweet fruit YuDanDan)