篇一：怎么喝酒才不会变胖
怎么喝酒才不会变胖？
than non-drinkers.Moderate drinkers even weigh less than than non drinkers! Studies have shown that moderate drinking makes you live live longer
研究表明适量的饮酒会让你比那些滴酒不沾的人更长寿。和那些滴酒不沾的人相比，适量饮酒的人体重会轻一些。
Why Does Binge Drinking Make Us Fat?
为什么饮酒会让我们变胖？
Alchohol, contains 7.1 calories per gram.
每克酒里就含有7.1的热量。
If you didn’t know this, it’s not because you’re ignorant. It’s never listed on the nutritional label. Think that a low fat, low carb diet
coke and vodka has no calories? Think again. But don’t worry, there’s a silver lining. The calories from alcohol don’t actually store as body fat.
要是你不了解这个，也并不是因为你的疏忽大意。因为市场上销售的酒标签上根本就没有把他的营养成分列出来。认为低脂肪、碳水化合物含量低的可乐、伏特加就没有热量？仔细想想吧。不过也不必担心，总还有希望。酒里面的热量实际上并不会转化成脂肪储存在体内。
You’re body places consumed alcohol high on its metabolic priority list and while this helps sober us up in time for work the next day, it has an unfortunate drawback.
身体消耗酒精的含量有一个高低之分，这也为我们第二天清醒的工作生活提供了帮助，但还是有一个缺点。
Consuming alcohol shuts down the regular fat burning processes going on in our body. So on the days that we drink, the food that we eat is much more likely to be stored as body fat. Not such a silver lining after all—unless you follow this guide of course.
为了消耗酒精，身体就自动停止了对自身脂肪的消耗功能。所以在喝酒的这些天，我们吃下去的食物可能就变成了储存在身体里面的脂肪。还是有希望改变的---只要你跟着我提到的步骤做。
1. Eat unlimited lean protein.
吃精瘦肉
Protein is the most satiating macronutrient, so it’ll keep your
cravings at bay throughout the day. It also meaning that 20-30%
of the calories contained in protein are used up just in your body’s processing of them.
蛋白质是最厌腻的常见营养元素，所以它能遏制你一天的饮食欲望。那也意味着蛋白质里大约有20-30%的热量会在身体里被消耗掉。
You don’t need to hold back here. Eat as much as you like, but it has to be lean! Some good examples are: turkey, grilled chicken, cottage cheese, tuna, and protein powder.
不用克制自己，想吃多少就吃多少，但是要吃瘦的。有一些比较好的如：火鸡，烤鸡肉、奶酪、金枪鱼和蛋白粉。
2. Eat unlimited green vegetables.
吃绿色蔬菜
You’ll need to keep your carbohydrate and fat intake low on the days you drink. But it’s important that you get your micronutrients and fiber in. Green vegetables are the perfect food for this job. They’re low in calories and high in fiber.
喝酒的那天，你得保持碳水化合物、脂肪的摄入量不要太多。但是保证微量营养元素和纤维素的摄入量是很重要的。绿色蔬菜就是上好的选择。热量很低，并且富含植物纤维。
You don’t want to eat 20 huge plates of veg because the small amount of carbs would add up; instead, just put a big serving
alongside each portion of meat/protein you eat and you’ll be good to go.
因为碳水化合物的摄入量会增加，所以你不愿意吃20大盘蔬菜。只是想和肉、蛋白质混在一起吃。
Good choices are: spinach, kale, broccoli, cabbage and sprouts. 可以选择：菠菜、甘蓝、花椰菜、白菜和豆芽。
3. Drink low carb alcohol.
喝碳水化合物含量低的酒
If beer is your poison of choice, then things get a little more
complicated. There’s about 1,600 calories in 8 pints of beer. That’s about the same as a 14 inch thick crust pizza, but no where near as filling.
要是啤酒选的不好，那么事情就变得有些复杂了。8品脱啤酒里含有大约1600的热量。热量与14英寸厚的披萨相同，但是没有那么足。
You can get away with this if you do weight training earlier that day. But if you’re not actively trying to gain muscle mass, then you’ll have to limit your drinking to once a week and stick to a strict diet for the remainder of it. Of course if you drink a bottle or two here and there, which would be classed as moderate, then you don’t need to worry about it.
要是之前你有做体重训练，你还能消耗掉这部分热量。但是要是你没有积极地练肌肉，那你只有一周只能喝一次酒了，并且得严格控制饮食。当然，要是你只喝了一两瓶，这也可以认为是适量的，那就不用担心啦。
4. Do not eat out!
不要出去喝
This should seem obvious, but it’s so important that it needs reminding.
这是显而易见的，但是一定要记得。
Write this on your hand if you have to: whatever happens do not eat out after you leave the nightclub. Of course, if you buy a chicken salad without the dressing somewhere, that’s fine. But resist the temptation to eat any meals that aren’t part of the alcohol damage control guide!
要是忍不住要就这样想：出了酒吧之后，不管发生什么都不要吃。当然，要是你买了一份没有被处理过的鸡肉沙拉也是可以的。但是要是没有在这里面列出来的食物，那就一定要抵制住诱惑。
When we’re drunk we tend to lose sight of consequences and give into short term gratification.
当我们喝醉以后，我们就容易变得不顾后果，满足于一时。
A good solution would be to prepare a midnight meal for when you get home.
一个好的解决办法就是：回家的时候准备好夜宵。
篇二：怎样喝酒不发胖
怎样喝酒不发胖
各种酒类都含有数量不等的酒精（又称乙醇），酒的度数越高，酒精含量越多。酒精在体内可以代谢成水、二氧化碳以及能量。在这一过程中，酒精既不能转化成脂肪，也不能转化为糖或糖原等任何可以使体重增加（发胖）的物质。而且，酒精总是优先被代谢，其本身也无法在体内储存。所以，我们看到，有很多喝酒的人并没有发胖。当然，还有很多喝酒的人的确发胖了，有的还形成了典型的“啤酒肚”（腹型肥胖）。这又是为什么呢？
喝酒致胖最常见的原因是，在喝酒的同时摄入了较多肉、鱼、油脂等高能量食物，导致能量总摄入超标。这一问题往往在不知不觉中发生。喝酒时你来我往，闲言碎语，延长了进食时间，不自觉地摄入更多的食物。尤其是在饭店喝酒，菜肴普遍较为丰盛可口，摄入能量更多。相反，那种光喝酒不吃菜的人，是不会发胖的。因此，在喝酒的同时，要注意减少油脂、肉类、鱼类、蛋类、坚果类的摄入，多吃一些蔬菜（注意含有较多油脂的炒菜不行）、水果、海鲜和豆制品（油炸的或过油的不行）一类的菜肴。建议把吃菜的时间控制在半小时以内，其余时间，只喝酒不吃菜，或者只吃水果、凉拌菜、蘸酱菜、少量主食（无油脂的才行）等。
喝酒致胖的另一个原因是喝酒太多。酒精含有大量的能量，1克酒精可以提供7千卡能量（1克脂肪提供9千卡）。虽然酒精总是优先被代谢，而且不会转化成脂肪。但是，酒精被代谢提供能量的同时，就节省了体内其他能源物质（如糖类和脂肪）的消耗。比如，如果晚餐不喝酒，那么到后半夜时心跳、循环、体温、呼吸等生命活动就会靠消耗脂肪来维持；可如果晚餐喝酒了，那么到后半夜时，这些生命活动就靠消耗酒精来维持，其结果就是把脂肪“节省”下来。也就是说，酒精虽然无法直接转化成体内脂肪，但的确可以间接增加体内脂肪。因此，如果喝酒太多的话，同样会发胖。为避免发胖，当喝酒较多时，应减少食物的摄入，要在前述建议的基础上，进一步少吃油脂、肉类、鱼类、主食、甜食、坚果等高能量食物，以控制总的能量摄入。
还有一个更为有效（但也可能更难做到）的建议，就是喝酒之后增加劳动量，比如擦地板（1小时）、搬东西（30分钟）、爬楼梯（30分钟）、走路（1小时以上）等，这样不但可以把酒精多摄入的能量消耗掉，还可以通过出汗、呼吸加快等排泄一部分酒精，减轻其对肝脏的伤害。
必须指出，无论如何，不喝酒才是最佳建议。
篇三：喝酒会让人长胖吗？
Alcohol And Appetite: Does This Drink Make Me Look Fat?
喝酒会让人长胖吗？
It isn't just the beer that contributes to beer bellies. It could also be the extra calories, fat and unhealthy eating choices that may come with moderate drinking.
酒肚的形成并不只是因为啤酒本身。饮酒会使人摄入额外的卡路里和脂肪、选择不健康的饮食，这些也都是形成啤酒肚的帮凶。
A recent study found that men consume an additional 433 calories (equivalent to a McDonald's double cheeseburger) on days they drink a moderate amount of alcohol. About 61% of the caloric increase comes from the alcohol itself. Men also report eating higher amounts of saturated fats and meat, and less fruit and milk, on those days than on days when they aren't drinking, the study showed.
近期一项研究发现，男性在饮酒量适中的情况下，会额外摄入433卡路里热量（相当于一个麦当劳双层吉士汉堡）。约61%的多余热量来自酒类本身。研究还表明，男性在饮酒时会比平日摄入更多饱和脂肪和肉类，而减少水果和牛奶的食用量。 Women fared a bit better, taking in an extra 300 calories on moderate-drinking days, from the alcohol and eating fattier foods. But women's increase in calories from additional eating wasn't statistically significant, the study said.
女性的情况略好，适量饮酒时会多摄入300卡路里，来源于酒和油腻食物。研究也指出，从数据上来看，女性因食物摄入量增加而造成的热量摄入增加并不显著。
'Men and women ate less healthily on days they drank alcohol, ' said Rosalind Breslow, an epidemiologist with the federal National Institute on Alcohol Abuse and Alcoholism and lead author of the study. 'Poorer food choices on drinking days have public-health implications, ' she said.
流行病学家罗莎琳德·布雷斯洛(Rosalind Breslow)说：“男性和女性喝酒的时候吃得都不太健康。”她是这项研究的带头人，效力于美国国家酒精滥用及酗酒问题研究所(National Institute on Alcohol Abuse and Alcoholism)。她说：“是饮酒时的食物选择不当给公众健康造成了隐患。”
The findings dovetail with controlled lab studies in which participants generally eat more food after consuming alcohol. Researchers suggest that alcohol may enhance 'the short-term rewarding effects' of consuming food, according to a 2010 report in the journal Physiology & Behavior that reviewed previous studies on alcohol, appetite and obesity.
研究发现与实验室对照实验相吻合，在实验中，参与者往往在喝酒之后食量更大。《生理学与行为学》(Physiology &Behavior)期刊在2010年发表了一项关于酒精、食欲与肥胖的报告，研究者认为酒精会增进摄入食物时的“短期奖赏效应”。 But other studies have pointed to a different trend. Moderate drinkers gain less weight over time than either heavy drinkers or people who abstain from alcohol, particularly women, this research has shown. Moderate drinking is considered having about two drinks a day for men and one for women.
但是其他研究的结果却截然相反。一项研究表明，长期以来，适量饮酒的人体重增长比酒量大或者滴酒不沾的人更慢，特别是在女性群体中。适量饮酒指的是，男性每天大约喝两杯酒，女性为一杯。
'People who gain the least weight are moderate drinkers, regardless of
[alcoholic] beverage choice, ' said Eric Rimm, an associate professor of epidemiology and nutrition at Harvard Medical School and chairman of the 2010 review of alcohol in the federal dietary guidelines. The weight-gain difference is modest, and 'starting to drink is not a weight-loss diet, ' he said.
埃里克·利姆(Eric Rimm)说：“体重增长最少的人都是适量饮酒的人，无论选择的是何种（酒精）饮料。”他是哈佛医学院(Harvard Medical School)流行病学与营养学副教授，也是2010年美国饮食指南酒类评论的主席。他说，体重增长的差异并不显著，所以“开始喝酒并不是个减肥办法。”
The various research efforts form part of a long-standing debate about how alcohol affects people's appetites, weight and overall health. Researchers say there aren't simple answers, and suggest that individuals' metabolism, drinking patterns and gender may play a role.
各种各样的研究促成了持久的争论：到底酒精是如何作用于人的食欲、体重和整体健康的。研究者们说答案并不是单一的，每个人的新陈代谢、饮酒方式和性别都会有一定的影响。
Alcohol is 'a real wild card when it comes to weight management, ' said Karen Miller-Kovach, chief scientific officer of Weight Watchers International. At seven calories per gram, alcohol is closer to fat than to carbohydrate or protein in caloric content, she said. Alcohol tends to lower restraint, she notes, causing a person to become more indulgent with what they're eating.
Weight Watchers International首席科学官卡伦·米勒-科瓦奇(Karen Miller-Kovach)说，酒精的确是“控制体重时的一个未知数” 。她说，以每克七卡路里来计算，酒精的卡路里含量比起碳水化合物和蛋白质更接近脂肪。她还提到，酒精会减弱人们的自制力，这使得人在吃东西时更加放纵自己。
Research bolstering the role of moderate drinking in helping to control weight gain was published in 2004 in the journal Obesity Research. That study followed nearly 50, 000 women over eight years. An earlier study, published in the American Journal of Epidemiology in 1994, followed more than 7, 000 people for 10 years and found that moderate drinkers gained less weight than nondrinkers. Studies comparing changes in waist circumference among different groups have yielded similar results.
《肥胖研究》(Obesity Research)期刊在2004年发表的一项研究肯定了适度饮酒在帮助控制体重增长中的作用。这项研究在八年间追踪了近50,000名女性。更早的一项研究发表于1994年的《美国流行病学杂志》(American Journal of Epidemiology)，该研究对7,000人进行了10年的追踪，并发现适量饮酒的人比不喝酒的人体重增长得更少。两项研究都对不同组别腰围的变化进行了比较，并得出了相似的结论。
Dr. Rimm said it isn't clear why moderate drinking may be protective against typical weight gain, but it could have to do with metabolic adjustments. After people drink alcohol, their heart rate increases so they burn more calories in the following hour.
利姆说适量饮酒者似乎可以抵抗一般的体重增长，其原因尚不明确，但可能与代谢调节有关。人们饮酒后，心跳加快，所以他们会在接下来的一小时里燃烧更多卡路里。
'It's a modest amount, ' he said. 'But if you take an individual that eats 100 calories instead of a glass of wine, the person drinking the glass of wine will have a slight increase in the amount of calories burned.'
“这一消耗量并不算高”，他说。“但是如果一个人吃了100卡食物，而另一个人喝了一杯酒，喝酒的人消耗的卡路里会略多一些。”
Food choices could also play a role. Some studies suggest that women who drink alcohol eat fewer sweet foods, possibly because alcohol stimulates the same pleasure center in the brain as sweets, said Dr. Rimm. That isn't seen as consistently in men.
酒后对于食物的选择也有一定影响。利姆说，一些研究表明，女性在饮酒后较少吃甜食，很可能是由于酒精与甜食一样刺激了脑部愉悦中枢。这一点在男性身上并无明显规律。
Men have more of the alcohol dehydrogenase group of enzymes that metabolize some alcohol in the stomach than women, said Andrea N. Giancoli, spokeswoman for the Academy of Nutrition and Dietetics, a professional organization.
安德烈娅·N·詹科利(Andrea N. Giancoli)说，相较于女性，男性体内拥有更多乙醇脱氢?，可将胃里的酒精分解代谢。她是专业机构营养与饮食学会(Academy of Nutrition and Dietetics)的新闻发言人。
One theory for what this might mean is that women's bodies divert alcohol not being broken down in the stomach to a different metabolic pathway that results in more calories being burned, said Ms. Giancoli, a registered dietitian near Los Angeles. As a result, fewer calories from alcohol may be stored in women as fat, she said.
这位身处洛杉矶附近的营养学家詹科利还说，有一个理论可以解释这种说法，女性的身体会将酒精转移，而不是在胃里分解输送到不同的代谢通道，这会导致消耗更多卡路里。她说，结果是，较少的来自酒类中的卡路里会被转化为脂肪储存于女性体内。
Another factor is drinking patterns. A 2005 study in the American Journal of Epidemiology looked at data from 45, 896 drinkers. It found that as the quantity of drinking increased from one to four drinks in a day, the subjects' body-mass index increased.
另一个影响因素是饮酒习惯。《美国流行病学杂志》2005年的一项研究参照了45,896名饮酒者的数据。结果表明，随着每日饮酒量从一杯到四杯逐渐递增，饮酒者的身体质量指数也会上升。
'People who drank the least often but drank more on the days that they drank had higher BMI, ' said Dr. Breslow, who co-authored the study.
研究合着者布雷斯洛说：“平时很少喝酒但偶尔大量饮酒的人身体质量指数更高。”
《喝啤酒会不会变胖》出自：百味书屋
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