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Carbohydrates often get a bad reputation and there’s a lot of confusion about good carbs vs bad carbs and what we should be eating, especially if weight loss is the goal. 碳水化合物的名聲通常并不怎么好。關于什么是好碳水，什么又是壞碳水，我們應該吃什么，特別是在減肥時應該吃什么，在這些方面大家往往有很多的困惑。 First up, what are carbohydrates and why do we need them? According to registered nutritionist Kirsten Oddy, carbohydrates (carbs) are a type of macronutrient, alongside protein and fats, found in a variety of foods and drinks. 首先，什么是碳水化合物？我們為什么需要碳水化合物？根據注冊營養學家Kirsten Oddy的介紹，碳水化合物和蛋白質和脂肪一樣，是一種主要營養素。碳水化合物存在于各種食物和飲料中。 Macronutrient：主要營養素 “We have three main types of carbs: fiber, starches and sugars,” she explains. “Fiber and starches are complex carbs, whereas sugars are simple carbs. Complex carbohydrates are the body’s preferred source of energy and help to fuel our nervous system, our muscles and organs. Simple carbohydrates, on the other hand, are digested much quicker and send immediate bursts of glucose (energy) into the bloodstream, often with little nutritional value.” “我們所攝入的碳水化合物主要有三類：纖維、淀粉和糖，”她解釋道。“纖維和淀粉是復合碳水，而糖屬于單一碳水。復合碳水是身體首選的能量來源。它為我們的神經系統、肌肉和內臟提供能量。單一碳水則會被更快速地吸收并會將血糖（能量）迅速注入血液。單一碳水通常沒有營養價值。” complex carbs：復合碳水化合物 simple carbs：單一碳水化合物 While low-carb diets are popular for weight loss, eliminating all carbohydrates can leave you low on energy and may even cause nutrient deficiencies. 盡管低碳水飲食對于減重而言很流行，但是避免攝入各種碳水化合物會導致身體能量不足并甚至會引起營養不良。 That’s why it’s important to eat a balanced diet of all the five food groups (Fruits, vegetables, grains, protein foods and dairy) to get the vitamins and minerals the body needs to function properly. In this article we talk to Oddy about the differences between good carbs vs bad carbs, and why a balanced diet is important for your health. 這就是為什么均衡飲食很重要（五大類食物水果、蔬菜、谷物、蛋白質和乳制品哪個都不能少）。均衡飲食有助于身體攝入維持正常功能所需要的維他命和礦物質。在本篇文章中，我們將與Oddy討論好碳水和壞碳水之間的差異以及為什么均衡飲食對你的健康十分重要。 WHAT ARE 'GOOD' CARBS? 什么是‘好’碳水？ Not all carbs are created equal and some are healthier than others. Carbohydrates found in plant-based foods – complex carbs – are ‘good’ carbs, and are often packed with nutrients, such as bran and fiber that can help to improve your digestion and support metabolism. 并不是所有的碳水都一樣。有些碳水更加健康。植物類食物中的碳水-復合碳水就是‘好碳水’，這些碳水中富含營養成分，比如麩皮和纖維有助于促進消化并幫助新陳代謝。 Bran：麩皮 “To reap the benefits of carbohydrates, try opting for carbs loaded with nutrients, such as wholegrains and fruit and vegetables; these are complex carbohydrates or ‘good’ carbs,” says Oddy. “要想從碳水中獲益，首先要選擇營養豐富的碳水，比如全谷物、水果和蔬菜這些復合碳水或‘好’碳水，”Oddy表示。 Some examples of good carbs include: 部分好的碳水包括 Oats 燕麥 Quinoa 藜麥 Whole fruit 完整的水果 Sweet potatoes (ideally with the skin) 紅薯（最好帶皮） Beets 甜菜根 Yogurt 酸奶 Bananas 香蕉 Carrots 胡蘿卜 Nuts and seeds 堅果和種子 Brown rice 糙米飯 Whole grain bread 全麥面包 Legumes (beans, peas, lentils, soybeans and peanuts) 豆類（豆類果實、豌豆、扁豆、大豆和花生） WHAT ARE 'BAD' CARBS? 什么是‘壞’碳水？ Simple or ‘bad’ carbs (also known as refined or processed carbs) are sugars, broken down quickly and used as energy, says Oddy. 單一或‘壞’碳水（也被稱為精制或加工碳水）是糖類食物，它們可以被快遞分解并被身體用作能量，Oddy表示。 During processing, the bran and germ of the whole grain are removed, which also removes fiber, vitamins, minerals and antioxidants, meaning these foods have little nutritional value. 在加工過程中，麩皮和全麥胚芽被去除，同時被去除的還有纖維、維他命、礦物質和抗氧化物，這意味著這些加工后的食物幾乎沒有營養價值。 germ of the whole grain：全麥胚芽 “These types of carbs often get labeled bad but not all simple carbs are unhealthy. Some whole fruits and milk are composed of simple carbs, but still contain a variety of healthy nutrients,” says Oddy. “這些碳水通常被認為是不好的，但是并非所有的單一碳水都是不健康的。有些完整水果和牛奶就由單一碳水組成，但是仍然富含健康的營養物質，”Oddy表示。 Examples of bad carbs include: 不好的碳水包括： White bread 白面包 Pizza dough 披薩面團 Pastries 油酥面皮 White pasta 白面條 Beer 啤酒 Fruit juice 果汁 Sugary sodas 含糖蘇打 Pancakes 薄煎餅 Tomato sauce 番茄醬 Cake 蛋糕 Pretzels 椒鹽卷餅 WHAT'S THE DIFFERENCE BETWEEN GOOD AND BAD CARBS? 好碳水和壞碳水之間有哪些差異？ According to Oddy: “Choosing a variety of complex carbohydrates each day is brilliant for feeding the gut microbiome, promoting a healthy digestive system. 據Oddy介紹：“每天選擇攝入各種復合碳水對于腸道微生物大有裨益并可以確保消化系統保持健康。” gut microbiome：腸道微生物 “These complex carbs will also have a lesser impact on blood sugar levels, which is particularly important for those with diabetes or polycystic ovary syndrome (PCOS). “這些復合碳水對血糖值的影響也不大，這對于糖尿病患者或多囊卵巢綜合征患者而言特別重要。” polycystic ovary syndrome (PCOS)：多囊卵巢綜合征 Stable blood sugar levels will keep your energy and mood stable throughout the day, too. 穩定的血糖值可以使身體能量和情緒在一天當中保持穩定。 “On the other hand, recent studies show that people who regularly consume foods containing low-quality, simple carbohydrates have an increased risk of chronic disease, such as diabetes and cardiovascular disease,” she says. “另一方，最新的研究表明，經常攝入含有低質量單一碳水化合物食物的人群患慢性病，比如糖尿病和心血管疾病的風險也會增加，”她表示。 Eating too little or too many carbs can be equally unhealthy, too, and is associated with increased mortality, a study published in the found. 在《柳葉刀》所發表的一項研究發現，碳水化合物攝入過多或過少都不健康并都與死亡率增加相關。 SHOULD YOU AVOID SIMPLE CARBOHYDRATES? 我們應該避免攝入單一碳水嗎？ It’s important to note that not all simple carbohydrates are ‘unhealthy’ choices, adds Oddy. 有一點需要注意的是，并非所有的單一碳水都是‘不健康’的，Oddy補充表示。 “Simple carbs are present in many nutrient-rich foods, such as fruits and milk. The simple carbs to be mindful of are processed foods or foods with added sugars. Enjoying all foods and meals in moderation is normal and healthy – and key for physical and emotional wellbeing. The key word here is moderation. In my clinic, we try to remove labeling foods and remove the idea that certain foods or meals are inherently ‘bad’.” “單一碳水存在于許多營養豐富的食物中，比如水果和牛奶。需要警惕的單一碳水是那些加工食物或含有添加糖的食物。適量攝入所有的食物和飯菜是正常且健康的-這也是讓身體和心理都健康的關鍵所在。這里的重點是適量。在我的診所，我們試著不去給食物貼標簽并拋棄某些食物或飯菜本來就‘不好’的觀點。” 來源：Live Science 翻譯&編輯：上海譯銳翻譯 圖片來源：Getty images