一张图表告诉你：每天吃多少最减肥

 　　It's one of the most confusing things you face when trying to shed excess pounds.

　　在你想减肥的时候，就会面对这些最令人困惑的事情。

　　For those looking to eat healthily, deciphering portion sizes can sometimes be a minefield as visualising just how much of certain foods you should be eating can be difficult.

　　对于那些想要吃得健康的人而言，吃的份量有时就是一个活生生的可视雷区，到底某些食物应该吃多少这个问题让人感觉很困难。

　　But as confusing as they may be, keeping them in check is one of the key ways to prevent obesity¹.

　　控制进食量可能是个令人困惑的问题，但是控制量才是预防肥胖的关键途径之一。

　　Experts have said that a lack of portion control is one of the main reasons people are overweight – with many of us eating far more than we should be.

　　专家说，不控制进食量是导致人们超重的主要原因之一，我们中的许多人吃得还是偏多。

　　一张图表告诉你：每天吃多少最减肥

　　However there is now a simple way to keep an eye on how much food you're consuming, with FEMAIL's food portions graphic².

　　不过，现有一个简单的方法来衡量你的进食量，参考《每日邮报》女性专栏这张食品量表。

　　Research shows that one ounce of cooked rice is the same size as a tennis ball whilst the same amount of cooked pasta should be able to fill a cupcake wrapper.

　　研究表明，一盎司熟米饭相当于一个网球般大小，而一盎司熟面条的份量可以装满一个纸杯蛋糕的外皮。

　　The comparison data, which was published by McKinley Health Center, University of Illinois, US, has a list recommending portion sizes for various foods, which includes sizeequivalents for bread, pasta, snack foods, and fruits.

　　美国伊利诺伊大学麦金利健康中心发布了对比数据信息，对各种食物的推荐份量做了列表，其中包括面包、意大利面、零食和水果的等量物品大小。

　　The next time you reach for the grapes, bear in mind that 15 grapes is the size of a lightbulb.

　　下次你伸手拿葡萄吃的时候，要记住15个葡萄相当于一个灯泡的大小。

　　A portion of raisins³ is equivalent to one large egg whilst one ounce of cheese is the same size as a 9-volt battery.

　　一份葡萄干的量相当于一个大鸡蛋的大小，而一盎司奶酪的份量相当于一个9伏电池的大小。

　　When it comes to cooked meats, three ounces of beef, fish or poultry⁴ should be the same size as a deck of cards.

　　对于煮熟的肉类，三盎司的牛肉、鱼或家禽相当于一副扑克牌的大小。

　　And three ounces of grilled⁵ or baked fish is the similar to the size of a chequebook.

　　三盎司的烤鱼相当于一张支票的大小。

　　When snacking, use your hands to measure just how much you can have.

　　吃零食的时候，用你的双手来掂量份量。

　　Half a cup of crisps, crackers⁶ or popcorn⁷ is the size of a man's handful. To opt⁸ for less of the same, one-third is the same size as a woman's handful.

　　半杯薯片、饼干或爆米花相当于男人用手抓一把的大小。三分之一杯相当于女人用手抓一把的大小。

　　In their book, The Gastric⁹ Mind Band, Martin and Marion Shirran provide eye-opening examples of how portion control can make a huge difference to the waistline.

　　在马丁和马里昂·谢兰写的《胃脑同步》（The Gastric Mind Band）一书中，在书中列出了有启发性的例子，控制进食量对减肥有很大的效果。

　　They said: 'Spread butter on your toast, but be aware that a teaspoon¹⁰ of butter (enough for a thin layer) is 37 calories, but a tablespoon (a generous covering) is three times as much (111 calories).

　　他们说：“在烤面包上抹黄油，但请注意一茶匙的黄油(抹了很薄的一层)是37卡路里，但抹一汤匙(抹了很厚的一层)是111卡路里，也就是一茶匙黄油的三倍。

　　'Put dressing¹¹ on your salad, but learn to weight the vinegar in favour of the oil. A teaspoon of oil may be 45 calories, but a tablespoon is 135.

　　做沙拉调味时，多放醋、少放油。一茶匙的油约45卡路里，而一汤匙就是135卡路里。

　　'That one extra tablespoon of oil every day amounts to a stone weight gain over a year.'

　　“每天多加一汤匙的油，一年以后就相当于增加一英石（约6.35千克）的体重。”

　　'Switch to sweetener in your tea or coffee. Cutting out two spoons of sugar in your tea three times a day creates an annual calorie deficit¹² of 37,000 calories, which could be enough to shed more than 11lb.

　　再看一下加在茶或咖啡中的甜味剂。在你一天喝的三次茶中减少两勺糖，年热量就减少37000卡路里，可能足以减掉逾11磅（约5千克）之多的体重。

　　'Have ice cream occasionally, but just one scoop¹³ (about 150 calories) and never eat it straight from the tub.

　　偶尔吃个冰淇淋，就一个球(约150卡路里)，不要直接从冰淇淋盒里吃。

　　'Enjoy a few nuts with a drink, but stop at one or two (a small 4oz bag will set you back 600 calories).

　　在喝东西的时候吃几个坚果，但吃一、两小包即可(一小包4盎司600卡路里)。

1 obesity   

n.肥胖，肥大

参考例句：

• One effect of overeating may be obesity.吃得过多能导致肥胖。
• Sugar and fat can more easily lead to obesity than some other foods.糖和脂肪比其他食物更容易导致肥胖。

2 graphic   

adj.生动的，形象的，绘画的，文字的，图表的

参考例句：

• The book gave a graphic description of the war.这本书生动地描述了战争的情况。
• Distinguish important text items in lists with graphic icons.用图标来区分重要的文本项。

3 raisins   

n.葡萄干( raisin的名词复数 )

参考例句：

• These raisins come from Xinjiang,they taste delicious. 这些葡萄干产自新疆，味道很甜。 来自《简明英汉词典》
• Mother put some raisins in the cake. 母亲在糕饼中放了一些葡萄干。 来自辞典例句

4 poultry   

n.家禽，禽肉

参考例句：

• There is not much poultry in the shops. 商店里禽肉不太多。
• What do you feed the poultry on? 你们用什么饲料喂养家禽?

5 grilled   

adj. 烤的, 炙过的, 有格子的 动词grill的过去式和过去分词形式

参考例句：

• He was grilled for two hours before the police let him go. 他被严厉盘查了两个小时后，警察才放他走。
• He was grilled until he confessed. 他被严加拷问，直到他承认为止。

6 crackers   

adj.精神错乱的，癫狂的n.爆竹( cracker的名词复数 )；薄脆饼干；（认为）十分愉快的事；迷人的姑娘

参考例句：

• That noise is driving me crackers. 那噪声闹得我简直要疯了。
• We served some crackers and cheese as an appetiser. 我们上了些饼干和奶酪作为开胃品。 来自《简明英汉词典》

7 popcorn   

n.爆米花

参考例句：

• I like to eat popcorn when I am watching TV play at home.当我在家观看电视剧时，喜欢吃爆米花。
• He still stood behind his cash register stuffing his mouth with popcorn.他仍站在收银机后，嘴里塞满了爆米花。

8 opt   

vi.选择，决定做某事

参考例句：

• They opt for more holiday instead of more pay.他们选择了延长假期而不是增加工资。
• Will individual schools be given the right to opt out of the local school authority?各个学校可能有权选择退出地方教育局吗？

9 gastric   

adj.胃的

参考例句：

• Miners are a high risk group for certain types of gastric cancer.矿工是极易患某几种胃癌的高风险人群。
• That was how I got my gastric trouble.我的胃病就是这么得的。

10 teaspoon   

n.茶匙

参考例句：

• Add one teaspoon of sugar.加一小茶匙糖。
• I need a teaspoon to stir my tea.我需要一把茶匙搅一搅茶。

11 dressing   

n.(食物)调料；包扎伤口的用品，敷料

参考例句：

• Don't spend such a lot of time in dressing yourself.别花那么多时间来打扮自己。
• The children enjoy dressing up in mother's old clothes.孩子们喜欢穿上妈妈旧时的衣服玩。

12 deficit   

n.亏空，亏损；赤字，逆差

参考例句：

• The directors have reported a deficit of 2.5 million dollars.董事们报告赤字为250万美元。
• We have a great deficit this year.我们今年有很大亏损。

13 scoop   

n.铲子，舀取，独家新闻；v.汲取，舀取，抢先登出

参考例句：

• In the morning he must get his boy to scoop it out.早上一定得叫佣人把它剜出来。
• Uh,one scoop of coffee and one scoop of chocolate for me.我要一勺咖啡的和一勺巧克力的。