5/9/2018 4:16:00 PM
醫學翻譯告訴你什么是正確的減肥方法
The endless array of diets that claim to help you shed pounds tend to fall into two camps: low fat or low carbohydrate.
A rigorous recent study sought to settle the debate, and it had results to disappoint both camps.
最近，一項嚴謹的研究試圖解決這場爭論。
The study is worth a closer look to see what it did and did not prove.
這項研究值得我們去細究它證明了什么，沒有證明什么。
Everyone was followed for a year (which is an eternity for a nutrition study). Everyone was encouraged to maximize vegetable intake; to minimize added sugar, refined flour and trans fat intake; and to focus on whole foods that were minimally processed. The subjects were also encouraged to cook at home as much as possible.
每個實驗對象都被追蹤了一年（這對營養學研究來說這是很長一段時間）。所有人都被鼓勵盡量多攝入蔬菜，少攝入添加糖、精制面粉和反式脂肪酸，并重點食用簡單加工的全天然食物。實驗對象還被鼓勵盡可能在家做飯。
This was a phenomenally well-designed trial.
People did change their diets according to their group assignment. Those in the low-fat group consumed, on average, 29 percent of their calories from fats, versus 45 percent in the low-carbohydrate group. Those in the low-carbohydrate group consumed 30 percent of their calories from carbohydrates, versus 48 percent in the low-fat group.
人們的確會根據分組改變自己的飲食。低脂組的人消耗的熱量平均29%來自脂肪，低碳水組的人45%的熱量來自脂肪。低碳水組消耗的熱量30%來自碳水化合物，低脂組48%的熱量來自碳水化合物。
They did not, however, lose meaningfully different amounts of weight. At 12 months, the low-carbohydrate group had lost, on average, just over 13 pounds, compared with more than 11.5 pounds in the low-fat group. The difference was not statistically significant.
然而，他們的體重減少并沒有什么實質性的不同。在12個月時，低碳水組平均只減了13磅多一點，對比低脂組減少了超過11.5磅。該差異沒有統計學意義。
Some have taken this study to prove that avoiding processed foods, eating more whole foods, and cooking at home leads to weight loss. While I’d like that to be true — I have advocated this healthful approach in my Upshot article on food recommendations and in a recent book — that’s not what this study showed. Although that advice was given to all participants, there was no control group in which that advice was omitted, and so no conclusions can be made as to the efficacy of these instructions.
一些人用這項研究證明，避開加工食品、吃更多天然食品并且在家下廚就能減肥。雖然我希望這是真的——在“結語”(Upshot)專欄有關食物的文章以及最近的一本書中，我都提倡過這種健康的方法——但本次研究并未表現出這一點。雖然所有參與者都得到了這一建議，但并沒有未得到該項建議的對照組，因此，不能得出有關這些建議是否有效的結論。
You should be wary of those who tell you that they know what diet is best for you, or that there’s a test out there to tell you the same. Successful diets over the long haul are most likely ones that involve slow and steady changes. The simplest approach — and many have espoused it, including Jane Brody recently here at The Times — is to cut out processed foods, think about the calories you’re drinking, and try not to eat more than you intend to.
如果有些人對你說，他們知道什么樣的飲食最適合你，或者有個測試能幫你測出來，對此你要保持警惕。緩慢而穩定的改變才最有可能保證長期節食的成功。最簡單的方法是減少食用加工食品，留意你從飲料中攝入了多少卡路里，盡量不要吃得比你打算吃的多。很多人都贊成這種方式，包括最近在時報上發表文章的簡.布羅迪(Jane Brody)。
The bottom line is that the best diet for you is still the one you will stick to. No one knows better than you what that diet might be. You’ll most likely have to figure it out for yourself.
最重要的是，最適合你的飲食仍然是你能堅持下去的飲食。沒有人比你更清楚你最適合哪種飲食。你很可能需要自己去弄清楚。
聲稱能幫助你減肥的飲食方式不計其數，它們往往分為兩大陣營：低脂或低碳水化合物。
A rigorous recent study sought to settle the debate, and it had results to disappoint both camps.
最近，一項嚴謹的研究試圖解決這場爭論。
The study is worth a closer look to see what it did and did not prove.
這項研究值得我們去細究它證明了什么，沒有證明什么。
Everyone was followed for a year (which is an eternity for a nutrition study). Everyone was encouraged to maximize vegetable intake; to minimize added sugar, refined flour and trans fat intake; and to focus on whole foods that were minimally processed. The subjects were also encouraged to cook at home as much as possible.
每個實驗對象都被追蹤了一年（這對營養學研究來說這是很長一段時間）。所有人都被鼓勵盡量多攝入蔬菜，少攝入添加糖、精制面粉和反式脂肪酸，并重點食用簡單加工的全天然食物。實驗對象還被鼓勵盡可能在家做飯。
This was a phenomenally well-designed trial.
這是一項設計得極為出色的試驗。
People did change their diets according to their group assignment. Those in the low-fat group consumed, on average, 29 percent of their calories from fats, versus 45 percent in the low-carbohydrate group. Those in the low-carbohydrate group consumed 30 percent of their calories from carbohydrates, versus 48 percent in the low-fat group.
人們的確會根據分組改變自己的飲食。低脂組的人消耗的熱量平均29%來自脂肪，低碳水組的人45%的熱量來自脂肪。低碳水組消耗的熱量30%來自碳水化合物，低脂組48%的熱量來自碳水化合物。
They did not, however, lose meaningfully different amounts of weight. At 12 months, the low-carbohydrate group had lost, on average, just over 13 pounds, compared with more than 11.5 pounds in the low-fat group. The difference was not statistically significant.
然而，他們的體重減少并沒有什么實質性的不同。在12個月時，低碳水組平均只減了13磅多一點，對比低脂組減少了超過11.5磅。該差異沒有統計學意義。
Some have taken this study to prove that avoiding processed foods, eating more whole foods, and cooking at home leads to weight loss. While I’d like that to be true — I have advocated this healthful approach in my Upshot article on food recommendations and in a recent book — that’s not what this study showed. Although that advice was given to all participants, there was no control group in which that advice was omitted, and so no conclusions can be made as to the efficacy of these instructions.
一些人用這項研究證明，避開加工食品、吃更多天然食品并且在家下廚就能減肥。雖然我希望這是真的——在“結語”(Upshot)專欄有關食物的文章以及最近的一本書中，我都提倡過這種健康的方法——但本次研究并未表現出這一點。雖然所有參與者都得到了這一建議，但并沒有未得到該項建議的對照組，因此，不能得出有關這些建議是否有效的結論。
You should be wary of those who tell you that they know what diet is best for you, or that there’s a test out there to tell you the same. Successful diets over the long haul are most likely ones that involve slow and steady changes. The simplest approach — and many have espoused it, including Jane Brody recently here at The Times — is to cut out processed foods, think about the calories you’re drinking, and try not to eat more than you intend to.
如果有些人對你說，他們知道什么樣的飲食最適合你，或者有個測試能幫你測出來，對此你要保持警惕。緩慢而穩定的改變才最有可能保證長期節食的成功。最簡單的方法是減少食用加工食品，留意你從飲料中攝入了多少卡路里，盡量不要吃得比你打算吃的多。很多人都贊成這種方式，包括最近在時報上發表文章的簡.布羅迪(Jane Brody)。
The bottom line is that the best diet for you is still the one you will stick to. No one knows better than you what that diet might be. You’ll most likely have to figure it out for yourself.
最重要的是，最適合你的飲食仍然是你能堅持下去的飲食。沒有人比你更清楚你最適合哪種飲食。你很可能需要自己去弄清楚。