气动隔膜泵qby qbk:能量密度与健康体重：降低卡路里，同样觉得饱

降低卡路里同样觉得饱？听上去好像又是什么减肥花招吧。其实不然。实际上，这是将能量密度的理念融入实践，帮助人们减肥。精心准备的减肥餐，如Mayo诊所健康餐，就是利用能量密度的理念来帮助你减肥，并长期保持。

Weight loss with more food, fewer calories  

运用多食物少卡路里的方法减肥

Simply put, energy density is the number of calories (energy) in a specific amount of food. High energy density means that there are a lot of calories in a little food. Low energy density means there are few calories in a lot of food. 

简单讲，能量密度指特定食物量中的卡路里（能量）含量。高能量密度意味着少量食物里含有大量卡路里。而低能量密度意味着食物量虽大卡路里含量却很低。

When you're striving for weight loss, the goal is to eat low-energy-dense foods. That is, you want to eat a greater volume of food that's lower in calories. This helps you feel fuller on fewer calories. Here's a quick example with raisins and grapes. Raisins have a high energy density — 1 cup of raisins has about 434 calories. Grapes have a low energy density — 1 cup of grapes has about 104 calories. 

当你希望减肥时，目标就是进食低能量密度的食物。换句话说，你希望食物量较大，卡路里含量较低。这会使你在吸收低卡路里的同时感到饱足。这里以葡萄干和葡萄简单举例。葡萄干能量密度高，一杯葡萄干含大约434卡路里。葡萄的能量密度低，一杯葡萄含大约104卡路里。

The keys to energy density and weight loss

运用能量密度减肥的关键

Three main factors play a role in what makes food high or low in energy density: 

决定食物能量密度高低的因素主要有三个：

Water. Many fruits and vegetables are high in water content, which provides volume and weight but not calories. That's why they're low-energy-dense foods. Grapefruit, for example, is about 90 percent water. Half a grapefruit has just 39 calories. Raw, fresh carrots are about 88 percent water. Half a cup has only about 25 calories.Fiber. High-fiber foods not only provide volume, but also take longer to digest, making you feel full longer on fewer calories. Classic examples are vegetables, fruits and whole grains.Fat. Fat is high in energy density. One teaspoon of butter, for example, contains almost the same number of calories as 2 cups of low-energy-dense raw broccoli. Most fruits and vegetables don't contain a lot of fat. Foods that contain fat naturally, such as dairy products and various meats, or foods with added fats are higher in calories than their leaner or lower fat counterparts.

水。很多水果蔬菜含水量高，占空间有分量却不含卡路里。所以它们被称为低能量食物。如柚子，含水量高达90%。半个柚子大约有39卡路里能量。新鲜的胡萝卜原料含水38%。半杯只有25卡路里。 纤维。高纤维食物不仅占空间，而且消化耗时长，使你只依靠较少的卡路里就能长时间保有饱足感。典型例子有蔬菜，水果和全谷物食品。脂肪。脂肪能量密度高。如一茶匙黄油的卡路里含量几乎相当于两杯低能量密度的西兰花。大多数蔬菜水果都不含大量脂肪。含有天然脂肪的食物，如奶制品，各种肉类，含添加脂肪的食物比低脂肪的同类食品卡路里含量更高。

Energy density and the food pyramid

能量密度与食物金字塔

Changing lifestyle habits is never easy, and creating an eating plan using the energy-density concept is no exception. The first step is knowing which foods are better options when it comes to energy density. Here's a look at energy density by the categories in the Mayo Clinic Healthy Weight Pyramid. 

改变生活习惯绝非易事。结合能量密度理念制定饮食计划同样如此。谈到能量密度第一步即应了解哪些食品更适合我们选用。下面来看看Mayo诊所健康体重金字塔里各类食物的能量密度吧。 

Vegetables. Most vegetables are low in calories but high in volume. Examples include — salad greens, asparagus, green beans, broccoli and zucchini. To add more vegetables to your diet, top your pasta with sauteed vegetables instead of meaty or cheesy sauces. Decrease the meat portion on your plate and increase the serving of vegetables. Add vegetables to your sandwiches. Snack on raw vegetables.

蔬菜。大多数蔬菜都体积大卡路里含量低。包括有沙拉蔬菜，芦笋，青豆，西兰花和西葫芦。想要在饮食里增加蔬菜，那么吃面的时候用炒蔬菜取代肉酱或者奶酪调料来佐伴吧。减少盘子里肉类的含量，增加蔬菜品种。在三明治里放入蔬菜。小吃可选择生鲜蔬菜。

Fruits. Practically all types of fruit fit into a healthy diet. But some fruits are lower calorie choices than others are. Whole fresh, frozen and canned fruits without added sugar are good options. In contrast, fruit juices and dried fruits are concentrated sources of natural sugar and therefore have a high energy density — more calories — and they don't fill you up as much. To fit more fruits into your diet, add blueberries to your cereal in the morning. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Or toss some mandarin orange and peach slices into a salad.

水果。实际上各类水果都可以添加到健康营养餐中。但是一些水果较之其他在卡路里含量上更具优越性。整个新鲜的、冷冻保鲜的，不加糖的罐装水果都是好的选择。相较而言，水果汁和干制水果是富含天然糖分，因此能量密度高，卡路里高，同时也不容易让人感到饱足。在饮食里多加些水果，在清晨吃谷物食品时来点蓝莓。试试在全麦吐司上放几片芒果或者桃子，再加点花生酱和蜂蜜。或者拌点橙子加点桃片做成沙拉。

Carbohydrates. Many carbohydrates are either grains or made from grains, such as cereal, rice, bread and pasta. Whole grains are the best option because they're higher in fiber and other important nutrients. To include more whole grains in your diet, simply choose whole-wheat bread, whole-wheat pasta, oatmeal, brown rice and whole-grain cereal instead of refined grains.

碳水化合物。很多碳水化合物都是谷物或谷物制品，如谷物，大米，面包和面条。全谷物是最佳选择，因为它们纤维含量高，还富含其他一些重要的营养成分。想在饮食中增添全谷物，只需要用全麦面包、全麦面条、燕麦、糙米以及全谷物制品替代细粮就好。

Protein and dairy. These include food from both plant and animal sources. The healthiest low-energy-dense choices are foods that are high in protein but low in fat and calories, such as legumes (beans, peas and lentils, which are also good sources of fiber), fish, skinless white-meat poultry, fat-free dairy products and egg whites.

蛋白质和奶制品。此类成分的来源包括种植植物和养殖动物。最健康的低能量密度食物是蛋白质含量高，脂肪和卡路里含量低的食物，例如豆类（蚕豆、豌豆和小扁豆，它们同时也是高纤维食品），鱼类，去皮的家禽白肉，去脂奶制品和蛋清。2

Fats. While fats are high-energy-dense foods, some fats are healthier than others. Include small amounts of healthy monounsaturated and polyunsaturated fats in your diet. Nuts, seeds, flax oil, and vegetable oils, such as olive and safflower oils, contain healthy fats.

脂肪。尽管脂肪属高能量密度食物，在有益健康方面一些脂肪略胜一筹。在日常饮食中加入少量含有益健康的单不饱和脂肪酸和多不饱和脂肪酸的脂肪食品吧。坚果、种子、亚麻籽油、植物油如橄榄油和红花油，均含有健康脂肪。1

Sweets. Like fats, sweets are typically high in energy density. Good options for sweets include ones that are low in added fat and that contain healthy ingredients, such as fruits, whole grains and low-fat dairy. Examples include fresh fruit topped with low-fat yogurt, a cookie made with whole-wheat flour or a scoop of low-fat ice cream. The keys to sweets are to keep the serving size small and the ingredients healthy — even a piece of dark chocolate fits.

甜食。和脂肪一样，甜食也是典型的高能量密度食品。建议选择添加脂肪低，或者含有水果、全谷物和低脂奶制品等有益健康成份的甜食。如淋上低脂奶酪的鲜水果，全麦面粉烤制的饼干，或者一份低脂冰淇淋。食用甜食的关键是用量小，成份够营养，哪怕是一片黑巧克力呢。

Making energy density work for you

让能量密度为你所用

When you stick to the concept of energy density, you don't have to feel hungry or deprived. By including plenty of fresh fruits and vegetables and whole grains in your diet, you can feel full on fewer calories. You may even have room in your diet for a tasty sweet on occasion. By eating larger portions of low-energy-density foods, you squelch those hunger pains, take in fewer calories and feel better about your meal, which contributes to how satisfied you feel overall.

当你坚持按能量密度原则用餐时，你不会觉得饥饿或失去乐趣。在饮食中加入大量新鲜水果、蔬菜和全谷物食品，只需要吸收低量的卡路里你就会感到吃饱了。偶尔，你甚至可以在用餐里加入一份美味甜品。食用大量的低能量密度食物时，你不再需要忍受饥饿的痛苦，卡路里吸收量低同时又能享受饮食之乐，这就是决定你在食物中获得的满足感如何的一切了吧。