Here's a quiz totest your knowledge of healthy eating. True or False?

    下面的6個問題可以檢測你的健康飲食知識，請判斷對錯：

    1. Don't eatbetween meals. 不要在兩餐間吃東西。

    2. Don't eatbefore bedtime. 睡前不要吃東西。

    3. Breakfastshould never be skipped. 早飯一定要吃。

    4. Proteinshould be a part of meals and snacks. 正餐或者小食中要吃點含蛋白質的食物。

    5. It's betterto graze than eat three square meals a day.餓了就補充些食物比一日定食三餐要好。

    6. Skippingmeals will help you lose weight. 少吃一餐將幫助你減肥。

    OK, let's findout how well you know your nutrition. Here are the answers:

    好了，讓我們看看你對健康知識了解多少。下面是正確答案：

    1. False錯

    Eating four tofive meals and snacks helps healthy eaters control their appetites,according to numerous studies. The total calories must be staywithin the range for the eating plan, however.

    許多研究發現，少食多餐（每日吃4到5頓飯）會幫助你控制飲食的欲望，不過要注意把食用的卡路里總量控制在飲食計劃之內。

    2. False錯

    Again, it'sthe total number of calories that matter, not when those caloriesare consumed.

    還是要計算進食卡路里的總數，而不需要在乎什么時候。

    3. True對

    Studies haveshown that eating breakfast decreases the likelihood that you willovereat later in the day. Breakfast also increases overall energyand helps your brain concentrate, solve problems, and rememberfacts better.

    研究結果證明，吃早餐能夠減少你當天晚些時候吃過量的可能性。總的來說，早餐也能增進能量并且幫助大腦集中精神、解決問題，并且增強記憶力。

    4. True對

    Lean meat,yogurt, cheese, nuts and beans are all great proteins that willhelp keep healthy eaters feeling full longer.

    瘦肉、酸奶酪、干酪、堅果和豆類食品都是富含蛋白質的食品，它們能讓你在更長一段時間內不會產生饑餓感。

    5. True對

    Six mini-mealseaten throughout the day can effectively keep you satisfied. Thefoods selected should be healthy and the total amount of caloriesshould not exceed the amount needed to maintain or loseweight.

    1天6次小型進食能讓你更滿足。選擇健康的食物，并且卡路里總數不應該超過維持日常生活所需要的量。

    6. False錯

    Skipping mealsactually may have the opposite effect. Studies have found thatpeople who skip meals during the day tend to be heavier than peoplewho eat the right foods four or five times a day. When you skip ameal, you may be slowing down your body's metabolism--thus, makingyour body require fewer calories and converting extra calories tofat.

    對于減肥來說，少吃一餐的效果正好相反。研究證實，那些少吃一頓飯的人比一天正確地吃4-5餐的人減肥效果要差。當你少吃一餐時，你身體的新陳代謝將會變慢--這就意味著你身體需要的卡路里總數將降低，那么額外的卡路里就會轉換成脂肪。

    How'd you do? 你該怎么做？

    Yogurt plays arole in bone health and strengthens the immune system. Spinach,kale, bok choy and romaine are great sources of nutrients helpfulfor bones, heart and eyes. Tomatoes decrease the risk of certaincancers and heart disease. Carrots, sweet potatoes, and yellow bellpeppers are wonderful sources of carotenoids, which fightcancer.

    酸奶酪在骨骼健康和增強免疫力方面扮演著重要角色。菠菜、甘藍、白菜和萵苣是對骨頭、心臟和眼睛有好處的營養食品。西紅柿能夠降低患某些癌癥和心臟疾病的風險。胡蘿卜、山芋和黃椒中的胡蘿卜素有抗癌的功效。

    Fruits such asblueberries, strawberries, purple grapes and raisins contain manyantioxidants to help prevent memory changes as we age and also tohelp prevent cancer, diabetes and heart disease.

    水果中的藍莓、草莓、紫葡萄和葡萄干能夠提供許多抗氧化劑，這些食物能夠防止記憶力減退，同時也能幫助預防癌癥、糖尿病和心臟病。

    Grains,including oats and wild rice, lower the risk of heart disease.Heart-healthy fats can come from walnuts, almonds, peanuts,pistachios and flaxseed.

    谷物中的包括燕麥和野生稻，能夠降低心臟病的風險。胡桃、杏仁、花生、腰果和亞麻仁可以使心臟獲得健康的脂肪。