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文/摄影：钟委恩  Story & Photo by Gordon Chung

    多年来我们对于吃什么、吃多少的问题从没停止过争论，但现在要向您介绍一个切实的指导体系，它就是由美国哈佛大学研究得出的“健康饮食金字塔。”

    这个具有权威性的饮食指导体系对于饮食的健康非常重要，可以帮助我们选择出最恰当的食物。

    这个金字塔的底层针对您每天的锻炼和身体情况给出建议。为什么呢？因为这两个元素直接影响您的健康状况。同时影响您的饮食和食量；反应出食物对您的影响。健康饮食金字塔的另一层：

全麦食物
频率：几乎每餐
    身体的能量需要醣类的支持。摄取醣类最好的途径是全麦食物，例如麦片、全麦面包和糙米。 它可以为身体提供全面的营养-外皮（糠）、里面的微生物和营养丰富的淀粉。身体消化全麦食物的速度比较慢。血糖和胰岛素迅速的上升、下降。恰当的控制血糖和胰岛素可以预防糖尿病的生成。

植物油
    让人奇怪的是健康饮食金字塔的底部出现了脂肪，意味着可以吃油腻的东西吗？虽然这么说好像有些反对这个金字塔的说法，但这点的确与我们的饮食习惯有关。美国人大约三分之一或更多的卡路里都是从脂肪中摄入，所以他们把脂肪放在了这个金字塔的底部。不过要注意的是，这里提到的是植物油，不是所有种类的脂肪。健康的油类包括：橄榄油、大豆油、玉米油、葵花仔油、花生油和其它蔬菜油，当然还有脂肪丰富的鲑鱼等鱼类。这些健康的脂肪不仅改善人体胆固醇情况，而且还预防心脏中潜在的心率疾病。

蔬菜
频率：几乎每餐和零食
水果
频率：2-3次
    充足水果和蔬菜的饮食习惯可以减少得心脏病的几率；预防多种癌症；低血压；可以避免憩室炎（肠内疼痛）；预防白内障及其恶化几率（失明人群中65%都是由白内障导致）；丰富你的饮食，唤起味觉。

鱼、家禽和鸡蛋
频率：0-2次
    这些是身体蛋白质的来源。许多研究证明吃鱼可以预防心脏病。鸡和火鸡也富含蛋白质，而且脂肪低。长时间来鸡蛋都因为其含有大量胆固醇，被认为是不健康的食物。事实上早上吃一个鸡蛋要比吃油饼、肉加膜之类的食物健康许多。

坚果和豆类
频率：1-3次
    坚果和豆类含有丰富蛋白质、光纤、维他命和矿物质。市场上买的有风干的黑豆、菜豆、鹰嘴豆等豆类。许多种类的坚果都含有健康的脂肪（杏仁、胡桃、山核桃、花生、榛实和阿月浑子果实），这些还对心脏有益。

乳制品或补钙食物
频率：1-2次
    健壮的骨骼需要钙、维他命、锻炼等等许多元素支持。美国人补充钙质的主要食物是乳制品。但补充钙质的方法很多，比如含有饱和脂肪的牛奶，奶酪。三杯全指奶的脂肪相当于13条咸肉的脂肪。如果你喜欢乳制品，请选择那些没有脂肪或低脂肪的食物。反之如果你不喜欢乳制品，这里有既简单又便宜的方法可以补充每日所需钙质。

红色肉类和黄油
频率：较低
    这些食物位于健康饮食金字塔的顶部，因为他们含有大量脂肪。如果你每天都是吃红色的肉类，突然在一周里改吃几次鱼或鸡，这样可以提高胆固醇。所以停止黄油改吃橄榄油吧。

米、面包和马铃薯、意大利面食、苏打和糖果
频率：较低
    为什么这些美洲的食品在顶部而不是底部呢？因为这些食物会迅速的导致血糖上升、体重增加，从而引起心脏病、糖尿病以及其它慢性病。全米食物会降低和稳定血糖，使身体有能力抑制上述疾病。

多种维他命
频率：一天一次
    每日补充适当维生素和亚胺对身体健康更有益。然而这并替代不了健康的饮食，或对不健康的饮食有任何帮助，它只起到补充的作用。没必要食用昂贵的或知名的维他命。任命一种被推荐的符合标准的维他命都可以食用。当然这些产品一定要符合美国专利的要求。

酒精
频率：（适当）
    有研究证明每天吸收一些酒精有助于防止心脏病。因为酒精有益处也有害处，所以酒精量适当非常重要。对于男性来说每天一到两口为佳。女性每天一口为佳。

Exactly what and how much to eat has been a subject of debate for years but we would like to introduce to you a practical guide based on scientific research from the Harvard School of Public Health called the "Healthy Eating Pyramid."

Based on the best available scientific evidence about the links between diet and health, this new pyramid is an improvement over previous food pyramids and offers sound information to help people make better choices about what to eat.

What is unique about the pyramid is that the foundation recommends daily exercise and weight control. Why? These two related elements strongly influence your chances of staying healthy. They also affect what and how you eat and how your food affects you. The other bricks of the Healthy Eating Pyramid include:

Whole Grain Foods
Frequency: at most meals
 
The body needs carbohydrate mainly for energy. The best sources of carbohydrates are whole grains such as oatmeal, whole-wheat bread, and brown rice. They deliver the outer (bran) and inner (germ) layers along with energy-rich starch. The body can’t digest whole grains as quickly as it cans highly processed carbohydrates such as white flour. This keeps blood sugar and insulin levels from rising, then falling, too quickly. Better control of blood sugar and insulin can keep hunger at bay and may prevent the development of type 2 diabetes.

Plant Oils
Surprised that the Healthy Eating Pyramid puts some fats near the base, indicating they are okay to eat? Although this recommendation seems to go against conventional wisdom, it’s exactly in line with the evidence and with common eating habits. The average American gets one third or more of his or her daily calories from fats, so placing them near the foundation of the pyramid makes sense. Note, though, that it specifically mentions plant oils, not all types of fat. Good sources of healthy unsaturated fats include olive, canola, soy, corn, sunflower, peanut, and other vegetable oils, as well as fatty fish such as salmon. These healthy fats not only improve cholesterol levels(when eaten in place of highly processed carbohydrates) but can also protect the heart from sudden and potentially deadly rhythm problem.

Vegetables
Frequency: at most meals and as snacks
Fruits
Frequency: 2 to 3 times
A diet rich in fruits and vegetables can decrease the chances of having a heart attack or stroke; protect against a variety of cancers; lower blood pressure; help you avoid the painful intestinal ailment called diverticulitis; guard against cataract and macular degeneration, the major cause of vision loss among people over age 65; and add variety to your diet and wake up your palate.

Fish, Poultry, and Eggs
Frequency: 0 to 2 times
These are important sources of protein. A wealth of research suggests that eating fish can reduce the risk of heart disease. Chicken and turkey are also good sources of protein and can be low in saturated fat. Eggs, which have long been demonized because they contain fairly high levels of cholesterol, aren’t as bad as they’re cracked up to be. In fact, an egg is much better breakfast than a doughnut cooked in an oil rich in Trans fats or bagel made from refined flour.

Nuts and Legumes
Frequency: 1 to 3 times
Nuts and legumes are excellent sources of protein, fiber, vitamins, and minerals. Legumes include black beans, navy beans, garbanzos, and other beans that are usually sold dried. Many kinds of nuts contain healthy fats, and packages of some varieties (almonds, walnuts, pecans, peanuts, hazelnuts, and pistachios) can now even carry a label saying they’re good for your heart.

Dairy or Calcium Supplement
Frequency: 1 to 2 times
Building bone and keeping it strong takes calcium, vitamin D, exercise, and a whole lot more. Dairy products have traditionally been Americans’ main source of calcium. But there are other healthy ways to get calcium than from milk and cheese, which can contain a lot of saturated fat. Three glasses of whole milk, for example, contains as much saturated fat as 13 strips of cooked bacon. If you enjoy dairy foods, try to stick with no-fat or low-fat products. If you don’t like dairy products, calcium supplements offer an easy and inexpensive way to get your daily calcium.

Red Meat and Butter
Frequency: Use Sparingly
these sit at the top of the Healthy Eating Pyramid because they contain lots of saturated fat. If you eat red meat every day, switching to fish or chicken several times a week can improve cholesterol levels. So can switching from butter to olive oil.

White Rice, White Bread, Potatoes, White Pasta, Soda, and Sweets
Frequency: Use Sparingly
Why are these all-American staples ate the top, rather than the bottom, of the Healthy Eating Pyramid? They can cause fast and furious increases in blood sugar that can lead to weight gain diabetes heart disease and other chronic disorders. Whole-grain carbohydrates cause slower, steadier increases in blood sugar that don’t overwhelm the body’s ability to handle this much needed but potentially dangerous nutrient.

Multiple Vitamin
Frequency: 1 per day
A daily multivitamin, multimineral supplement offers a kind of nutritional backup. While it can’t in any way replace healthy eating, or make up for unhealthy eating, it can fill in the nutrient holes that may sometimes affect even the most careful eaters. You don’t need an expensive name-brand or designer vitamin. A standard, store-brand, RDA-level one is fine. Look for one that meets the requirements of the USP (U.S. Pharmacopeia), an organization that sets standards for drugs and supplements.

Alcohol
Frequency: (in moderation) scores of studies suggest that having an alcoholic drink a day lowers the risk of heart disease. Moderation is clearly important, since alcohol has risks as well as benefits. For men, a good balance point is 1 to 2 drinks a day. For women, it’s at most one drink a day.