2015-2020美國(guó)居民膳食指南，這10點(diǎn)你需要知道
聲明：本文由入駐搜狐公眾平臺(tái)的作者撰寫，除搜狐官方賬號(hào)外，觀點(diǎn)僅代表作者本人，不代表搜狐立場(chǎng)。舉報(bào) 文：http:///news/dietary-guidelines-digital-press-kit/2016/01/top-10-things-you-need-to-know/ 譯：陳會(huì)杰 Top 10 Things You Need to Know About the 2015-2020 Dietary Guidelines for Americans 關(guān)于2015-2020美國(guó)居民膳食指南，這10點(diǎn)你需要知道 The Dietary Guidelines provides a clear path to help Americans eat healthfully, informed by a critical, and transparent review of the scientific evidence on nutrition. 對(duì)營(yíng)養(yǎng)科學(xué)證據(jù)進(jìn)行鑒定性的、明了的綜述而得出的美國(guó)居民膳食指南為美國(guó)人如何健康地吃指明了一條清晰的道路。 1、A lifetime of healthy eating helps to prevent chronic diseases like obesity, heart disease, high blood pressure, and Type 2 diabetes. 一生堅(jiān)持健康地吃有助于預(yù)防慢性病，如肥胖癥、心血管疾病、高血壓病和2型糖尿病。 2、Healthy eating is one of the most powerful tools we have to reduce the onset of disease. The Dietary Guidelines recommendations can help you make informed choices about eating for you and your family. 健康地吃是我們擁有的減少疾病發(fā)生最強(qiáng)有力的工具。膳食指南可以幫助你，為你和你的家人做出明智的選擇。 3、The path to improving health through nutrition is to follow a healthy eating pattern that’s right for you. Eating patterns are the combination of foods and drinks you eat over time. A healthy eating patternis adaptable to a person’s taste preferences, traditions, culture and budget. 通過營(yíng)養(yǎng)促進(jìn)健康就要遵循一個(gè)適合你自己的膳食模式。膳食模式即你所食用的食物和飲料的搭配。一個(gè)健康的膳食模式應(yīng)該是適應(yīng)個(gè)人喜好、習(xí)俗、文化以及預(yù)算的。 4、A healthy eating patterns includes: ⅰA variety of vegetables: dark green, red and orange, legumes (beans and peas), starchy and other vegetables ⅱFruits, especially whole fruit ⅲGrains, at least half of which are whole grain ⅳFat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages ⅴA variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, and nuts and seeds ⅵOils, including those from plants: canola, corn, olive, peanut, safflower, soybean, and sunflower. Oils also are naturally present in nuts, seeds, seafood, olives, and avocados. 一個(gè)健康的膳食模式包括： ⅰ各種各樣的蔬菜：深綠色、紅色和橙色、豆類（大豆和豌豆）、含淀粉的和其他蔬菜。 ⅱ水果尤其是完整水果。 ⅲ谷物，至少一半應(yīng)是全谷物。 ⅳ無(wú)脂或低脂飲食，包括牛奶、酸奶、奶酪和/或大豆強(qiáng)化飲料。 ⅴ各種各樣的富含蛋白質(zhì)食物，包括海產(chǎn)品、瘦肉和禽肉、蛋類、豆類（大豆和豌豆）、豆制品、堅(jiān)果和種子。 ⅵ油，包括那些植物油：菜籽油、玉米油、橄欖油、花生油、紅花油、大豆油和葵花油。油也天然存在于堅(jiān)果、種子、海產(chǎn)品、橄欖和牛油果中。 5、Healthy eating patterns limit added sugars. Less than 10% of your daily calories should come from added sugars. ChooseMyPlate.govprovides more information about added sugars, which are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include naturally occurring sugars such as those consumed as part of milk and fruits. 健康膳食模式限制添加糖，低于全天能量攝入的10%。ChooseMyPlate.gov網(wǎng)站上有關(guān)于添加糖的更多信息，添加糖是指在加工或準(zhǔn)備過程中添加到食物或飲料中的糖或糖漿。它不包括天然存在的糖類如存在于牛奶和水果中而被消耗的那一部分糖類。 6、Healthy eating patterns limit saturated and transfats. Less than 10% of your daily calories should come from saturated fats. Foods that are high in saturated fat include butter, whole milk, meats that are not labeled as lean, and tropical oils such as coconut and palm oil. Saturated fats should be replaced with unsaturated fats, such as canola or olive oil 健康膳食模式限制飽和脂肪和反式脂肪，飽和脂肪應(yīng)該低于全天能量攝入的10%，富含飽和脂肪的食物包括黃油、全脂牛奶、沒有瘦肉標(biāo)簽的肉和熱帶油，如椰子油和棕櫚油。應(yīng)該用不飽和脂肪如菜籽油或橄欖油替代飽和脂肪。 7、Healthy eating patterns limit sodium. Adults and children ages 14 years and over should limit sodium to less than 2,300 mg per day, and children younger than 14 years should consume even less. Use the Nutrition Facts label to check for sodium, especially in processed foods like pizza, pasta dishes, sauces, and soups. 健康的膳食模式限制鈉，成人和14歲及以上少年每天鈉的攝入量應(yīng)低于2300mg，低于14歲兒童攝入量應(yīng)該更少。使用營(yíng)養(yǎng)素含量表來檢查食物中的鈉，鈉尤其富含于加工類食物中，如披薩、意大利面、調(diào)味醬和湯。 8、Most Americans can benefit from making small shifts in their daily eating habits to improve their health over the long run. Small shifts in food choices—over the course of a week, a day, or even a meal—can make a difference in working toward a healthy eating pattern that works for you. 大多數(shù)美國(guó)人可以從膳食習(xí)慣上作出小小的改變而獲益以致長(zhǎng)期堅(jiān)持促進(jìn)健康。在食物選擇上的小小改變—一周、一天哪怕只是一餐在選擇某道菜上的改變都可以為你找到一個(gè)適合你的膳食模式發(fā)揮作用。 9、Remember physical activity! Regular physical activity is one of the most important things individuals can do to improve their health. According to the Department of Health and Human Services’ Physical Activity Guidelinesfor Americans, adults need at least 150 minutes of moderate intensity physical activity each week and should perform muscle-strengthening exercises on two or more days each week. Children ages 6 to 17 years need at least 60 minutes of physical activity per day, including aerobic, muscle-strengthening, and bone-strengthening activities. 別忘了體育鍛煉！規(guī)律的體育鍛煉是最重要的促進(jìn)健康的方式之一。根據(jù)美國(guó)衛(wèi)生和公共服務(wù)部的體育鍛煉指南，成人每周需要至少150分鐘的中等強(qiáng)度鍛煉，而且每周應(yīng)該進(jìn)行2天及以上的肌肉加強(qiáng)鍛煉。6—17歲的兒童青少年每天需要至少60分鐘的體育鍛煉，包括有氧運(yùn)動(dòng)、肌肉加強(qiáng)鍛煉和骨骼加強(qiáng)活動(dòng)。 10、Everyone has a role– at home, schools, workplaces, communities, and food retail outlets – in encouraging easy, accessible, and affordable ways to support healthy choices. ⅰAt home, you and your family can try out small changes to find what works for you like adding more veggies to favorite dishes, planning meals and cooking at home, and incorporating physical activity into time with family or friends. ⅱSchoolscan improve the selection of healthy food choices in cafeterias and vending machines, provide nutrition education programs and school gardens, increase school-based physical activity, and encourage parents and caregivers to promote healthy changes at home. ⅲWorkplacescan encourage walking or activity breaks; offer healthy food options in the cafeteria, vending machines, and at staff meetings or functions; and provide health and wellness programs and nutrition counseling. ⅳCommunitiescan increase access to affordable, healthy food choices through community gardens, farmers’ markets, shelters, and food banks and create walkable communities by maintaining safe public spaces. ⅴFood retail outlets can inform consumers about making healthy changes and provide healthy food choices. 用簡(jiǎn)單的、可接受的和負(fù)擔(dān)得起的這樣一種值得鼓勵(lì)的方式支持健康的選擇，無(wú)論是家、學(xué)校、單位、社區(qū)還是食物零售店，都可以發(fā)揮作用。 ⅰ家，你和你的家庭可以嘗試做出小小的改變?nèi)グl(fā)現(xiàn)對(duì)你們有好處的生活方式，如添加更多的蔬菜到你們喜歡的菜中，有計(jì)劃的用餐和在家做飯，并在陪伴家人或朋友的時(shí)候安排一點(diǎn)體育鍛煉時(shí)間。 ⅱ學(xué)校是一個(gè)可以促進(jìn)學(xué)生在自助餐廳和自助售貨機(jī)上對(duì)健康食物選擇的地方。它可以提供營(yíng)養(yǎng)教育課程、加強(qiáng)校園體育鍛煉和鼓勵(lì)父母及看護(hù)人，促進(jìn)他們?cè)诩蚁蚪】档哪Ｊ睫D(zhuǎn)變。 ⅲ單位可以鼓勵(lì)步行或活動(dòng)。在自助餐廳、自助售貨機(jī)和員工會(huì)議或宴會(huì)上提供健康的食物。提供健康的項(xiàng)目和營(yíng)養(yǎng)咨詢服務(wù)。 ⅳ社區(qū)可以提高居民可負(fù)擔(dān)得起的程度，如通過社區(qū)花園、農(nóng)民工市場(chǎng)、避難所和食物銀行來進(jìn)行健康食物的選擇，還可以通過維護(hù)安全的公共場(chǎng)地來創(chuàng)造可以行走鍛煉的社區(qū)。 ⅴ食物零售店可以告訴消費(fèi)者去做出健康的選擇和提供健康的食物。 聲明：本文由入駐搜狐公眾平臺(tái)的作者撰寫，除搜狐官方賬號(hào)外，觀點(diǎn)僅代表作者本人，不代表搜狐立場(chǎng)。舉報(bào) 文：http:///news/dietary-guidelines-digital-press-kit/2016/01/top-10-things-you-need-to-know/ 譯：陳會(huì)杰 Top 10 Things You Need to Know About the 2015-2020 Dietary Guidelines for Americans 關(guān)于2015-2020美國(guó)居民膳食指南，這10點(diǎn)你需要知道 The Dietary Guidelines provides a clear path to help Americans eat healthfully, informed by a critical, and transparent review of the scientific evidence on nutrition. 對(duì)營(yíng)養(yǎng)科學(xué)證據(jù)進(jìn)行鑒定性的、明了的綜述而得出的美國(guó)居民膳食指南為美國(guó)人如何健康地吃指明了一條清晰的道路。 1、A lifetime of healthy eating helps to prevent chronic diseases like obesity, heart disease, high blood pressure, and Type 2 diabetes. 一生堅(jiān)持健康地吃有助于預(yù)防慢性病，如肥胖癥、心血管疾病、高血壓病和2型糖尿病。 2、Healthy eating is one of the most powerful tools we have to reduce the onset of disease. The Dietary Guidelines recommendations can help you make informed choices about eating for you and your family. 健康地吃是我們擁有的減少疾病發(fā)生最強(qiáng)有力的工具。膳食指南可以幫助你，為你和你的家人做出明智的選擇。 3、The path to improving health through nutrition is to follow a healthy eating pattern that’s right for you. Eating patterns are the combination of foods and drinks you eat over time. A healthy eating patternis adaptable to a person’s taste preferences, traditions, culture and budget. 通過營(yíng)養(yǎng)促進(jìn)健康就要遵循一個(gè)適合你自己的膳食模式。膳食模式即你所食用的食物和飲料的搭配。一個(gè)健康的膳食模式應(yīng)該是適應(yīng)個(gè)人喜好、習(xí)俗、文化以及預(yù)算的。 4、A healthy eating patterns includes: ⅰA variety of vegetables: dark green, red and orange, legumes (beans and peas), starchy and other vegetables ⅱFruits, especially whole fruit ⅲGrains, at least half of which are whole grain ⅳFat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages ⅴA variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, and nuts and seeds ⅵOils, including those from plants: canola, corn, olive, peanut, safflower, soybean, and sunflower. Oils also are naturally present in nuts, seeds, seafood, olives, and avocados. 一個(gè)健康的膳食模式包括： ⅰ各種各樣的蔬菜：深綠色、紅色和橙色、豆類（大豆和豌豆）、含淀粉的和其他蔬菜。 ⅱ水果尤其是完整水果。 ⅲ谷物，至少一半應(yīng)是全谷物。 ⅳ無(wú)脂或低脂飲食，包括牛奶、酸奶、奶酪和/或大豆強(qiáng)化飲料。 ⅴ各種各樣的富含蛋白質(zhì)食物，包括海產(chǎn)品、瘦肉和禽肉、蛋類、豆類（大豆和豌豆）、豆制品、堅(jiān)果和種子。 ⅵ油，包括那些植物油：菜籽油、玉米油、橄欖油、花生油、紅花油、大豆油和葵花油。油也天然存在于堅(jiān)果、種子、海產(chǎn)品、橄欖和牛油果中。 5、Healthy eating patterns limit added sugars. Less than 10% of your daily calories should come from added sugars. ChooseMyPlate.govprovides more information about added sugars, which are sugars and syrups that are added to foods or beverages when they are processed or prepared. This does not include naturally occurring sugars such as those consumed as part of milk and fruits. 健康膳食模式限制添加糖，低于全天能量攝入的10%。ChooseMyPlate.gov網(wǎng)站上有關(guān)于添加糖的更多信息，添加糖是指在加工或準(zhǔn)備過程中添加到食物或飲料中的糖或糖漿。它不包括天然存在的糖類如存在于牛奶和水果中而被消耗的那一部分糖類。 6、Healthy eating patterns limit saturated and transfats. Less than 10% of your daily calories should come from saturated fats. Foods that are high in saturated fat include butter, whole milk, meats that are not labeled as lean, and tropical oils such as coconut and palm oil. Saturated fats should be replaced with unsaturated fats, such as canola or olive oil 健康膳食模式限制飽和脂肪和反式脂肪，飽和脂肪應(yīng)該低于全天能量攝入的10%，富含飽和脂肪的食物包括黃油、全脂牛奶、沒有瘦肉標(biāo)簽的肉和熱帶油，如椰子油和棕櫚油。應(yīng)該用不飽和脂肪如菜籽油或橄欖油替代飽和脂肪。 7、Healthy eating patterns limit sodium. Adults and children ages 14 years and over should limit sodium to less than 2,300 mg per day, and children younger than 14 years should consume even less. Use the Nutrition Facts label to check for sodium, especially in processed foods like pizza, pasta dishes, sauces, and soups. 健康的膳食模式限制鈉，成人和14歲及以上少年每天鈉的攝入量應(yīng)低于2300mg，低于14歲兒童攝入量應(yīng)該更少。使用營(yíng)養(yǎng)素含量表來檢查食物中的鈉，鈉尤其富含于加工類食物中，如披薩、意大利面、調(diào)味醬和湯。 8、Most Americans can benefit from making small shifts in their daily eating habits to improve their health over the long run. Small shifts in food choices—over the course of a week, a day, or even a meal—can make a difference in working toward a healthy eating pattern that works for you. 大多數(shù)美國(guó)人可以從膳食習(xí)慣上作出小小的改變而獲益以致長(zhǎng)期堅(jiān)持促進(jìn)健康。在食物選擇上的小小改變—一周、一天哪怕只是一餐在選擇某道菜上的改變都可以為你找到一個(gè)適合你的膳食模式發(fā)揮作用。 9、Remember physical activity! Regular physical activity is one of the most important things individuals can do to improve their health. According to the Department of Health and Human Services’ Physical Activity Guidelinesfor Americans, adults need at least 150 minutes of moderate intensity physical activity each week and should perform muscle-strengthening exercises on two or more days each week. Children ages 6 to 17 years need at least 60 minutes of physical activity per day, including aerobic, muscle-strengthening, and bone-strengthening activities. 別忘了體育鍛煉！規(guī)律的體育鍛煉是最重要的促進(jìn)健康的方式之一。根據(jù)美國(guó)衛(wèi)生和公共服務(wù)部的體育鍛煉指南，成人每周需要至少150分鐘的中等強(qiáng)度鍛煉，而且每周應(yīng)該進(jìn)行2天及以上的肌肉加強(qiáng)鍛煉。6—17歲的兒童青少年每天需要至少60分鐘的體育鍛煉，包括有氧運(yùn)動(dòng)、肌肉加強(qiáng)鍛煉和骨骼加強(qiáng)活動(dòng)。 10、Everyone has a role– at home, schools, workplaces, communities, and food retail outlets – in encouraging easy, accessible, and affordable ways to support healthy choices. ⅰAt home, you and your family can try out small changes to find what works for you like adding more veggies to favorite dishes, planning meals and cooking at home, and incorporating physical activity into time with family or friends. ⅱSchoolscan improve the selection of healthy food choices in cafeterias and vending machines, provide nutrition education programs and school gardens, increase school-based physical activity, and encourage parents and caregivers to promote healthy changes at home. ⅲWorkplacescan encourage walking or activity breaks; offer healthy food options in the cafeteria, vending machines, and at staff meetings or functions; and provide health and wellness programs and nutrition counseling. ⅳCommunitiescan increase access to affordable, healthy food choices through community gardens, farmers’ markets, shelters, and food banks and create walkable communities by maintaining safe public spaces. ⅴFood retail outlets can inform consumers about making healthy changes and provide healthy food choices. 用簡(jiǎn)單的、可接受的和負(fù)擔(dān)得起的這樣一種值得鼓勵(lì)的方式支持健康的選擇，無(wú)論是家、學(xué)校、單位、社區(qū)還是食物零售店，都可以發(fā)揮作用。 ⅰ家，你和你的家庭可以嘗試做出小小的改變?nèi)グl(fā)現(xiàn)對(duì)你們有好處的生活方式，如添加更多的蔬菜到你們喜歡的菜中，有計(jì)劃的用餐和在家做飯，并在陪伴家人或朋友的時(shí)候安排一點(diǎn)體育鍛煉時(shí)間。 ⅱ學(xué)校是一個(gè)可以促進(jìn)學(xué)生在自助餐廳和自助售貨機(jī)上對(duì)健康食物選擇的地方。它可以提供營(yíng)養(yǎng)教育課程、加強(qiáng)校園體育鍛煉和鼓勵(lì)父母及看護(hù)人，促進(jìn)他們?cè)诩蚁蚪】档哪Ｊ睫D(zhuǎn)變。 ⅲ單位可以鼓勵(lì)步行或活動(dòng)。在自助餐廳、自助售貨機(jī)和員工會(huì)議或宴會(huì)上提供健康的食物。提供健康的項(xiàng)目和營(yíng)養(yǎng)咨詢服務(wù)。 ⅳ社區(qū)可以提高居民可負(fù)擔(dān)得起的程度，如通過社區(qū)花園、農(nóng)民工市場(chǎng)、避難所和食物銀行來進(jìn)行健康食物的選擇，還可以通過維護(hù)安全的公共場(chǎng)地來創(chuàng)造可以行走鍛煉的社區(qū)。 ⅴ食物零售店可以告訴消費(fèi)者去做出健康的選擇和提供健康的食物。 |
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