粉碎12個(gè)食物謠言：從三秒規(guī)則到睡前能否吃芝士（一）

Almost half of us think food can only be frozen the day we buy it – and 38% think you can’t refreeze cooked meat.

我們當(dāng)中有接近一半的人都認(rèn)為食物只能在購(gòu)買當(dāng)天冷藏，38%的人則認(rèn)為熟肉制品不宜冷藏。

According to a new poll for the Food Standards Agency (FSA), there is widespread confusion around the safety of frozen food as households waste the equivalent of about six meals a week. And it’s not just frozen food we get in a pickle about – more than two thirds of those surveyed by the FSA had thrown food away in the past month, including bread, fruit, vegetables and leftover meals which probably would have been fine.

食物標(biāo)準(zhǔn)局(FSA)最新的調(diào)查顯示，人們普遍質(zhì)疑冷凍食品的安全性，每戶家庭平均每星期會(huì)浪費(fèi)相當(dāng)于6頓飯的冷藏食品。并不僅僅是冷凍食品陷入尷尬境地——超過(guò)三分之二的受訪者在過(guò)去的一個(gè)月曾丟棄其他食物，包括面包，水果，蔬菜和一些本無(wú)礙健康的剩菜剩飯。

So, it seems, when it comes to food myths, we all could do with learning a few home truths. Here top nutritionist Juliette Kellow takes us through what’s really true when it comes to food no nos and what’s just an old wives’ tale...

看來(lái)我們是該揭露這些食物傳言背后的真相了。在下文中，高級(jí)營(yíng)養(yǎng)師朱麗葉·凱洛將帶我們一起分辨盛傳的食品傳言中哪些是真禁忌，哪些只是無(wú)稽之談。

1 MYTH: Eating celery burns more calories than you take in

傳聞1：吃芹菜能幫助你燃燒比你所攝入的更多的卡路里。

TRUTH: Bad news for dieters: celery does not contain “negative” calories, meaning you won’t burn fat the more you eat.

真相：這對(duì)節(jié)食者來(lái)說(shuō)也許是個(gè)噩耗，芹菜并不含有所謂的“負(fù)卡路里”，這意味著你吃再多的芹菜也于燃脂無(wú)益。

But, with just two calories per stalk and it being a good source of fibre, it’s a great snack to munch on if you’re trying to control your weight.

但是，芹菜每株只有2卡路里，同時(shí)富含植物纖維。如果你想控制體重的話，把它當(dāng)成解饞的零嘴倒是個(gè)不錯(cuò)的主意。

2 MYTH: Frozen and canned fruits and vegetables are less nutritious than fresh ones

傳聞2：冷凍或罐頭果蔬與新鮮果蔬相比營(yíng)養(yǎng)成分更少。

TRUTH: Fruit and veg that are to be canned or frozen are usually processed very quickly after they’ve been picked. This means they retain most of their vitamins and minerals. In contrast, many ‘fresh’ fruit and veg may have travelled long distances, been stored for some time, and then spent days on the supermarket shelves and in your kitchen, during which time, many nutrients such as vitamin C and folate (a B vitamin) will have been lost.

真相：事實(shí)上恰恰相反!工廠往往都在蔬果采摘后的極短時(shí)間內(nèi)加工制成罐頭或速凍果蔬。這意味著這些果蔬保留了大部分的維他命和礦物質(zhì)。 而所謂的“新鮮”果蔬可能經(jīng)過(guò)了長(zhǎng)途運(yùn)輸，在倉(cāng)庫(kù)里儲(chǔ)存了一段時(shí)間，又在超市貨架上存置了幾日，在你買回家后，又在廚房呆了些時(shí)日。等到你食用時(shí)，這些果蔬中的許多營(yíng)養(yǎng)物質(zhì)，諸如維生素C和葉酸(維生素B的一種)業(yè)已流失。

3 MYTH: Raw carrots are more nutritious than cooked ones

傳聞3：生胡蘿卜比熟胡蘿卜更具營(yíng)養(yǎng)。

TRUTH: Cooking actually increases carrots’ nutritional value because their tough cellular walls are broken down in the process, allowing the body better access to beta-carotene, which the body uses to make vitamin A.

真相：熟胡蘿卜其實(shí)更有營(yíng)養(yǎng)，這是因?yàn)楦邷赜兄诜纸夂}卜組織結(jié)構(gòu)中堅(jiān)韌的細(xì)胞壁。人體因此能夠更好地?cái)z取β-胡蘿卜素，這種胡蘿卜素對(duì)人體制造維生素A大有裨益。

Adding a little fat to them also helps the body to absorb beta-carotene, so roasting in a little olive oil is a great way to serve them.

此外，在烹飪胡蘿卜時(shí)加點(diǎn)油脂也能夠促進(jìn)人體對(duì)β-胡蘿卜素的吸收，所以烤胡蘿卜時(shí)加點(diǎn)橄欖油是個(gè)不錯(cuò)的選擇。

4 MYTH: Eggs should be avoided because of their high cholesterol content

傳聞4：雞蛋的膽固醇過(guò)高，不宜多食。

TRUTH: For years the humble egg has been considered a health risk due to its high cholesterol content – but health experts now know that the cholesterol in food has little impact on our blood cholesterol (unless we have a genetic condition that predisposes us to high cholesterol).

真相：長(zhǎng)年以來(lái)，不起眼的雞蛋因其過(guò)高的膽固醇而被人們認(rèn)為存在健康風(fēng)險(xiǎn)。——但是健康專家現(xiàn)在發(fā)現(xiàn)，食物中的膽固醇對(duì)人體血液中膽固醇的影響微乎甚微。(除非我們的基因先天決定我們體內(nèi)有極高的膽固醇)

Instead, it’s high intakes of saturated fats that increase the cholesterol in our blood, putting us at risk of heart disease.

事實(shí)上，過(guò)度攝取飽和脂肪酸才會(huì)增加人體血液中的膽固醇含量，同時(shí)也會(huì)提高患心臟病的風(fēng)險(xiǎn)。

Eggs are also a good source of inexpensive, high quality protein – great if you’re a vegetarian – as well as many other nutrients including zinc, iron and vitamin D.

物美價(jià)廉的雞蛋富含優(yōu)質(zhì)蛋白，這對(duì)素食主義者來(lái)說(shuō)無(wú)疑是個(gè)福音，同時(shí)雞蛋里面還含有許多其它營(yíng)養(yǎng)元素，例如鋅、鐵和維生素D。

5 MYTH: Feed a cold, starve a fever

傳聞5：感冒宜食，發(fā)燒宜餓。

TRUTH: There’s no medical reason to limit foods when you’re feverish – but you might have less of an appetite meaning you can’t tolerate many foods. The raised temperature with a fever actually increases your metabolic rate, which burns more calories, so it actually becomes more important to take in extra calories.

真相：沒(méi)有任何醫(yī)療證據(jù)表明發(fā)燒時(shí)需要控制飲食——當(dāng)然你可能因食欲不振而無(wú)法下咽過(guò)多食物。實(shí)際上，上升的體溫提高了人體的代謝率，從而讓人體燃燒了比平常更多的卡路里，因此及時(shí)攝取額外的卡路里反而是十分必要的。

The priority though should be making sure you drink plenty – all the sweating that goes with a fever means your losing more fluid than normal and so can quickly become dehydrated.

當(dāng)然，在發(fā)燒時(shí)，最重要的是要多喝水——發(fā)燒帶來(lái)的一場(chǎng)大汗意味著你比平時(shí)流失掉了更多的水分，很容易就會(huì)缺水。

6 MYTH: Gluten free foods are healthier

傳聞6：不含麩質(zhì)的食物更健康。

TRUTH: Unless you have coeliac disease (just 1% of the population) there is no need to reach for the pricey gluten-free options in the supermarket.

真相：除非你得了乳糜泄(對(duì)麩質(zhì)不耐受引起小腸粘膜病變?yōu)樘卣鞯囊环N原發(fā)性吸收不良綜合征，全球只有1%的人患有此癥)，否則你沒(méi)必要在超市購(gòu)買昂貴的無(wú)麩質(zhì)食品。

In fact, a lot of gluten-free products are much higher in fat, salt and sugar.

事實(shí)上，市面上許多無(wú)麩質(zhì)食品往往在脂肪、鹽分和糖分上較普通食品更高。

Meanwhile, if you think you may have the condition, giving up gluten will simply make it much harder for you to get a proper diagnosis.

同時(shí)，要是你懷疑自己是乳糜泄患者，完全放棄麩質(zhì)食物只會(huì)讓你更難得到正確診斷。