The plate should have met as a side dish
這一餐盤應該有肉作為配菜
or comprise one third or less of your plate and
或占據最多三分之一的餐盤
have vegetables, fruits or grains
蔬菜,水果或谷物
make up 2 thirds or more of the plate.
占據餐盤的至少三分之二
A visual example of the AICR's plate is shown here.
這里展示的便是新式餐盤的一個圖例
Evidence has shown that consuming a diet
證據顯示,多攝入水果蔬菜的飲食可以
rich in fruits and vegetables may reduce cancer
通過幫助保持健康的體重
by contributing to maintenance of a healthy weight.
來降低癌癥的發病率
Secondly, fruit and vegetable consumption is also
第二水果蔬菜的攝入
associated with a reduced risk
也與降低其他慢性病
of other chronic illnesses.
的發病率有關
Consuming a diet rich in fruits and vegetables
多吃水果蔬菜
has been linked to many health benefits, among
對身體健康有非常多的益處
these benefits it may decrease your risk of cancer.
它可能會降低你得癌癥的風險
Fruits and vegetables are high in fiber which helps
水果與蔬菜富含纖維
the digestive regularity and may also help decrease
可以幫助消化
the risk of cancer and other chronic illnesses.
還可能降低患癌癥和其他慢性病的風險
The high fiber content in these foods can also
這些食物中的高纖維含量
make you feel full longer
會讓你的飽腹感持續更久
which can help maintain a healthy weight.
這樣可以幫你保持健康的體重
Additional benefits of eating a diet rich in fruits
多吃水果蔬菜還有另外的好處
and vegetables are these foods contain many vitamins
那就是這些食物中富含每天人體所需的
and minerals needed for everyday survival.
維他命和礦物質
They also contain naturally occurring phytochemicals
水果蔬菜還包含自然生成的植物營養素
which help to protect our health
可以幫助我們保持健康
by blocking potential cancer causing substances,
因為這些植物營養素可以抑制潛在的致癌物質
strengthening our immune system,
強化我們的免疫系統
reducing inflammation and regulating hormones.
減少炎癥和調節身體荷爾蒙
Now that you've learned what the AICR's recommendations
現在你已經了解了美國癌癥研究院的建議
are, the scientific evidence and the benefits to your
相應的科學依據
health from consuming a diet
以及多吃水果蔬菜
rich in fruits and vegetables,
對身體健康的益處
let's take a look at what counts as a serving.
接下來我們來了解一下一份食物的概念
Serving sizes for vegetables are
一份蔬菜的份量應為
one cup of raw leafy vegetables, a half cup of cooked,
一杯生葉菜
chopped or canned vegetables and
或者半杯煮熟,切碎,或者罐裝的蔬菜
a half cup or 4 ounces of 100% vegetable juice.
半杯或者四盎司100%的蔬菜汁
Serving sizes for fruits are one medium apple,
一份水果的份量應為
banana or orange, a half cup of chopped,
一個中等個頭的蘋果,香蕉或者橙子
cooked or canned fruit,
半杯切碎,煮熟,或者罐裝的水果
a half cup or 4 ounces of 100% fruit juice
半杯或四盎司100%水果汁
and 1 4th cup of dried fruit.
以及四分之一杯干果
You may also now be wondering
你現在可能會想知道
how you can add fruits and vegetables to your diet.
如何將水果蔬菜添加到你的日常飲食中
A few suggestions for this are to include fruits
對于這個問題的建議是
and vegetables at every meal and as snacks,
把水果蔬菜納入每一餐中,并當成零食
cut up fruits and vegetables in advance and
提前將水果蔬菜切好
store them in small plastic bags
并按個人份將其儲存在小的塑料袋中
for individual servings and convenience.
這樣做會非常方便
Sprinkle raisins or other fruits into salads,
撒些葡萄干或水果到沙拉,烘烤食品
baked goods, yoghurt or cereal and you can also use
酸奶或燕麥片中
a food processor to chop vegetables finely
你還可以使用食品加工機將蔬菜切碎
to add to soups, ground beef or sauce.
添加到湯,絞碎的牛肉或醬汁中
These are several suggestions but you may be able to
這些只是一部分建議
think of more creative ways
或許你可以想出更多
to add fruits and vegetables to your diet.
將水果蔬菜添加到飲食中的創意
Finally, AICR recommends
最后,美國癌癥研究院建議
consuming a diet of primarily plant foods
飲食以植物性食物為主
which includes grains, beans, fruits and vegetables.
包括谷物,豆類,水果和蔬菜
Consumption of fruits and vegetables have many health
食用水果蔬菜對健康益處多多
benefits and don't be afraid to try new fruits and
勇敢地在你家庭的下一餐中
vegetables at your family's next meal.
嘗試一些新的水果和蔬菜吧