評(píng)論
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=====精彩回顧===
How Much Fruit is Too Much?
水果是否多多益善？
Previously, I explored how adding blueberries to our meals can actually blunt the detrimental effects of high glycemic foods,but how many berries?
以前，我曾經(jīng)探索過如何向飲食中添加藍(lán)莓可以抵消高血糖食物的有害影響。但是應(yīng)該添加多少藍(lán)莓呢？
The purpose of this study was to determine the minimum level of blueberry consumption at which a consumer may realistically expect to receive antioxidant benefits after eating blueberries with a sugary breakfast cereal.
這項(xiàng)研究的目的是確定藍(lán)莓的最低攝入量，以便食用者食用含糖早餐后通過吃藍(lán)莓來得到足夠的抗氧化功效。
If we eat a bowl of corn flakes with no berries, within two hours so many free radicals are created, it puts us into oxidative debt.
如果我們吃一碗玉米片，不吃藍(lán)莓，兩個(gè)小時(shí)后就會(huì)產(chǎn)生自由基，讓我們陷入高度氧化狀態(tài)。
The antioxidant power of our bloodstream drops below where we started from before breakfast as the antioxidants in our bodies get used up.
我們血液的抗氧化能力低于吃早餐之前，因?yàn)槲覀凅w內(nèi)的抗氧化劑被消耗掉了。
And a quarter cup of blueberries didn’t seem to help much. But a half cup of blueberries did.What about fruit for diabetics?
四分之一杯藍(lán)莓似乎沒有什么效果。但是半杯藍(lán)莓似乎就有效果了。那么對(duì)糖尿病患者來說應(yīng)該如何食用水果呢？
Most guidelines recommend eating a diet with a high intake of fiber-rich food including fruit, because they’re so healthy—antioxidants, anti-inflammatory,improve artery function, reduce cancer risk. However some health professionals have concerns about the sugar content of fruit and therefore recommend restricting fruit intake.
大部分指引建議多吃纖維素豐富的飲食，包括水果在內(nèi)，因?yàn)樗鼈兙哂蟹浅＝】档目寡趸πВ坠πВ€能改善動(dòng)脈功能，降低癌癥風(fēng)險(xiǎn)。然而，一些健康專家擔(dān)心水果的含糖量，因此建議限制水果的攝入量。
OK, let’s put it to the test.
好的，讓我們來測(cè)驗(yàn)一下。
Diabetics were randomized into two groups, one told to eat at least 2 pieces of fruit a day, and the other told at most, eat two fruits a day.
糖尿病患者被隨機(jī)分為兩組，一組被告知每天食用至少兩片水果。另外一組被告知每天食用最多兩片水果。
The reduced fruit group reduced their fruit,and it had no effect on the control of their diabetes or weight, so the intake of fruit should not be restricted in patients with type 2 diabetes.
減少水果攝入量的一組對(duì)控制糖尿病或體重沒有任何影響，所以二型糖尿病患者不應(yīng)該限制水果攝入量。
An emerging literature has shown that low-dose fructose may actually benefit blood sugar control.
一份新出現(xiàn)的資料顯示，低劑量的果糖實(shí)際上有利于控制血糖。
So having a piece of fruit with each meal would be expected to lower, not raise the blood sugar response.
所以每餐食用一片水果有望降低，而不是升高血糖。
The threshold for toxicity of fructose may be around 50 grams.
果糖產(chǎn)生毒性的臨界值是大約50克。
The problem is that’s the current average adult fructose consumption.Thanks to industrial sugar intake, table sugar, and high fructose corn syrup.
問題是，這是目前成年人果糖的平均攝入量。因?yàn)檫€人們還食用添加的人造糖，食堂和高果糖玉米糖漿。
So the levels of half of all adults are likely above the threshold for fructose toxicity, and adolescents currently average 75.
所以，一半的成年人的糖攝入量實(shí)際上超過果糖中毒的臨界值，青少年平均攝入糖的水平是75克。
Now, is that the limit for added sugars or for all fructose?
那么，這是添加糖或所有果糖的限制水平嗎？
If we don’t want more than 50 and there’s like 10 in a piece of fruit, should we not eat more than 5 fruit a day?
如果我們不想攝入超過50克的糖，比如一片水果中含有10克果糖，我們是否應(yīng)該食用不超過5片水果？
Quoting from the Harvard Health Letter, The nutritional problems of fructose and sugar come when they are added to foods.
來自哈佛衛(wèi)生報(bào)告的信息稱，果糖和糖被添加到食品中時(shí)，其營(yíng)養(yǎng)問題也隨之而來。
Fruit, on the other hand, is beneficial in almost any amount.
另一方面，幾乎任何量的水果都是有益的。
What do they mean almost? Can we eat 10 fruit a day? How about twenty fruit a day? It’s actually been put to the test.
為什么說幾乎呢？我們可以每天吃10片水果嗎？可以每天吃20片嗎？讓我們來試驗(yàn)一下。
Seventeen people were made to eat 20 servings a day of fruit.
17人每天被要求食用20份水果。
Despite the extraordinarily high fructose content of their diet, presumably about 200 g/d —8 cans of soda worth, the investigators reported no adverse effects (and possible benefit actually) for body weight, blood pressure, and insulin and lipid levels after 3 to 6 months.
盡管飲食中的果糖含量超高，假設(shè)是每天200克，相當(dāng)于8罐汽水，調(diào)查人員報(bào)道稱3至6個(gè)月后對(duì)體重，血壓，胰島素和油脂水平?jīng)]有任何副作用（可能全部都是益處）。
More recently Jenkins and colleagues put people on about a 20 servings of fruit a day diet for a few weeks and no adverse effects on weight or blood pressure or triglycerides and an astounding 38 point drop in LDL cholesterol.
最近，Jenkins和同事要求實(shí)驗(yàn)對(duì)象每天食用20份水果，堅(jiān)持幾周的時(shí)間，體重，血壓或三酸甘油酯沒有任何負(fù)面影響。低密度膽固醇也下降了大約38個(gè)百分點(diǎn)。
There was one side-effect, though. Given the 44 servings of vegetables they had on top of all that fruit,they recorded the largest bowel movements, apparently ever documented in a dietary intervention.
然而，也有一個(gè)副作用。由于他們除了食用水果外，每天還食用44份蔬菜，他們的大便量達(dá)到最高水平，很明顯是飲食干預(yù)中記錄到的最高水平。
