有些碳水化合物并不会让你的体重增加

Carbohydrates have largely been shunned by the health-conscious in recent years but certain kinds do not actually cause weight gain, research has indicated.

研究表明：近年来，有健康意识的人很大程度上都避免摄入碳水化合物，但实际上有些碳水化合物并不会导致我们的体重增加。

Known as resistant starches, they naturally occur in certain carbohydrate-rich foods such as beans and legumes, whole grains and even rice and potatoes.

抗性淀粉存在于天然食品中，如大豆、豆类蔬菜、全谷物、甚至是大米和土豆等富含碳水化合物的食物当中。

The Dukan and Atkins diets, both hugely popular, limit intake to little to no carbohydrates in their initial stages and have contributed to their bad reputation.

Dukan和Atkins饮食减肥法十分火爆，在第一阶段对碳水化合物的摄入量有所限制，从很少到不摄入，因此声名不好。

But consultant dietician Rebecca McManamon, from the British Dietetic Association, said carbs were an important part of our food intake and urged caution over reducing them too drastically.

但英国饮食协会的咨询营养师Rebecca McManamon认为碳水化合物是食物摄入的重要一部分，并警告人们不要过多的减少碳水化合物的摄入量。

"You will achieve weight loss in the short term but it is not sustainable," she said.

“短期内你的体重可能会减轻，但这并不是可持续的，”她说道。

"Carbohydrates per se will not make us gain weight. Certain fibres that we get from carbohydrates can be of benefit to us."

“碳水化合物本身并不会让我们增重。我们从碳水化合物中获得的一些纤维素还能对我们有利。”

Where people go wrong, Ms McManamon said, is with “portion distortion”.

McManamon女士说道，人们理解错的是“配额失真”这个问题。

“The portions that we are presented with in restaurants are often bigger than we require,” she explained.

“通常，餐馆里所呈现给我们的碳水化合物比我们所需求的多很多，”她解释道。

Resistant starches get their name because they resist digestion – and pass through our body differently to their refined counterparts.

由于抗性淀粉拒绝消化，因为获得了名声——抗性淀粉流动到了我们的体内，流动方式与精制碳水化合物截然不同。

Unripe bananas, some seeds and brown rice flour also contain them.

未成熟的香蕉、一些种子以及糙米粉也含有抗性淀粉。

Dietitian Sian Porter says carbohydrates are such a broad category and people should know that they are not all the same.

营养师Sian Porter说道，碳水化合物是一个十分广泛的范畴，人们应该知道不是所有的碳水化合物都是一样的。

She said: "It is the type and quantity of carbohydrate in our diet that is important.

她说道：“饮食中碳水化合物的种类和质量才是我们应该关注的重点。”

"While we should reduce the amount of sugar in our diet, we should base our meals on starchy carbs. There is strong evidence that fibre, found in whole grain versions of starchy carbs for example, is good for our health.”

“虽然我们应该减少饮食中糖的摄入，但我们的饮食也应该基于淀粉类碳化物。例如，已有证据足以表明在全谷物类别淀粉类碳化物中发现的纤维对我们的身体健康十分有益。”

According to the NHS, “about half of your daily calorie intake should come from starchy foods, fruit and vegetables”.

根据英国国家医疗服务体系的人员所述，“每天的卡路里摄入量应该有一半来自于淀粉类碳化物、水果和蔬菜”。

Certain foods even develop resistant starches when left to cool – including pasta, potato and white rice.

有些食物冷却后会自发形成抗性淀粉——包括意大利面、土豆和白米饭。

Professor Paul Arciero, an expert in health and exercise sciences at New York's Skidmore College, conducted a study into exploring resistant starches as a healthy food for people with type-2 diabetes.

Paul Arciero是纽约斯基德莫尔学院健康和锻炼科学的专家，他开展了一项研究以探索对于2型糖尿病的人来说，淀粉类碳化物是否对他们有益。

He told Time: “After you eat a meal that’s principally carbohydrate, the fact that your body can burn a greater percentage of fat as its energy source is very unusual.”

他对《时代》杂志说道：“当你吃了一顿主要是碳水化合物的食物之后，因为其能量源非比寻常，因而事实上会燃烧体内更多的卡路里。”