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美国华盛顿州立大学的学者发布报告称，超重问题已涉及到全世界十分之一人口。2015年世界上有约5%儿童和12%成年人因超重而受苦，美国的相关指数分别为17%和38%。2017年初美媒称，现如今中国肥胖人口比例已超过美国，医疗压力倍增，及早重视肥胖问题刻不容缓！ “Dr. Hyman, I’ve eliminated toxic foods, I exercise every day, and overall I live a healthy lifestyle, yet I haven’t been able to get anywhere near my goal weight,” writes this week’s house call. “What gives?” “医生，我已经禁食了所有有害的食物，每天锻炼身体，生活方式也很健康，但就是没有办法达到我的目标体重。这到底是为什么呢？” I understand how frustrating this can become, especially when you feel like you’ve tried everything. You made a conscious decision to live a healthier lifestyle. You’ve cut out toxic triggers, ditched sugar and you’re eating all the right types of foods. You’re doing everything correctly, yet you can’t lose weight. 我明白这是一种多么令人沮丧的感觉，特别是当你觉得你已经尝试过一切——有意识地选择更为健康的生活方式，削减毒素来源，远离糖分，吃一切被认为是正确的食物。但结果却是，依旧不能减重！ Over the years, I’ve had many patients complain about this problem. They feel like they’ve exhausted every option, yet when we dig a bit deeper, we often find a hidden cause for their weight loss resistance. 多年以来，有很多病人在抱怨这个问题，觉得他们已经尽力了，但是当我们深入剖析时，经常会发现其实还有隐藏的，使你不能减重的原因。 One big obstacle becomes nutritional imbalances. After reviewing major nutritional research over the last 40 years and doing nutritional testing with over 10,000 patients, I’ve concluded that Americans suffer from massive nutritional deficiencies. 其中一个很大的障碍就是营养的不均衡。审查了过去40年的主要营养研究和进行超过10,000名患者的营养测试后，我们得出一个结论——美国人患有严重的营养缺乏症。 Studies show these deficiencies are more widespread than you might imagine. Over 30 percent of American diets fall short of nutrients like magnesium, vitamin C, vitamin E, and vitamin A. Over 80 percent of Americans have low Vitamin D levels. Nine out of 10 people are deficient in omega-3 fatty acids which, among other things, help cool inflammation and control blood sugar levels. 研究显示，这些营养缺乏比我们所能想象的更为宽泛， 超过30％的美式饮食缺乏大量营养物质，比如镁、维生素C、维生素E和维生素A等。超过80％的美国人维生素D水平较低，10人中有9人缺乏Omega-3脂肪酸以及其他有助于降低炎症和控制血糖水平的营养元素。 Simply put, Americans have been overfed and undernourished for a very long time. In fact, most obese children and adults are actually malnourished. 简单来说，美国人长期以来处于饮食无度但营养不良的状态。实际上，大多数肥胖儿童和大人并非营养过剩，而是营养不良！ While that might sound contradictory, an abundance of calories does not necessarily deliver the right nutrients that your body needs. Actually, the very opposite is true: Overeating can create nutrient deficiencies. You can eat too many calories and too few nutrients. And guess what – you need vitamins and minerals to process all those empty calories. 虽然这听起来有些矛盾，丰富的热量不一定能够提供身体需要的营养，反而会造成营养的不足。如果吃进去太多的热量和太少的营养物质，然后呢，不得不需要维生素和矿物质来处理这些卡路里。 Low nutrients = poorly functioning metabolism. 营养不良=新陈代谢不良 How does this happen and why are we so undernourished? Simply put, food today is less nutritious. We don’t eat enough whole, unprocessed, nutrient-dense foods. We do eat too much high fructose corn syrup, refined flours, refined vegetable oils, trans fats and overall fake junky processed foods. 这是怎么发生的，为什么会营养不良呢？ 简单来说，是由于当今的食物缺乏营养物质。我们吃的不是富含营养，未加工的食物，而是吃进去太多比如高果糖玉米糖浆、精制面粉、精制植物油、反式脂肪和垃圾加工食品。 These foods (and I use that term loosely) were not even in our diet as recent as 100 years ago. Our processed, inflammatory modern diet – which is relatively inexpensive and convenient because of government-subsidized crops like corn, soy and wheat – crowds out more nutrient-dense foods. 这些所谓的“食物”，甚至在100年前并不存在的“食物”， 由于政府补贴的玉米，大豆和小麦等作物，使得现代精加工炎性食品相当便宜而且便捷，而那些营养丰富的、真正的食物却被弃如敝履。 We evolved eating foods that were dramatically higher in vitamins, minerals and essential fats. We ate wild game, which contains higher levels of omega-3 fats and more nutrients than the factory-farmed animals we consume today. 人类进化过程中需要吃富含较高维生素、矿物质和必需脂肪酸的食物。相较于我们今天消费的工厂养殖的动物，野生动物含有较高水平的Omega-3脂肪和更多的营养元素。 Our hunter-gatherer ancestors also ate fresh fish and meat that grazed from pristine sources, whereas our factory farm-raised meats come loaded with hormones, antibiotics, pesticides, preservatives like nitrates and higher levels of inflammatory omega-6 fats.e evolved eating foods that were dramatically higher in vitamins, minerals and essential fats. We ate wild game, which contains higher levels of omega-3 fats and more nutrients than the factory-farmed animals we consume today. 我们的祖先可以通过狩猎获得野生的动物和鱼类，而现代工厂养殖的肉类则充斥着激素、抗生素、农药、防腐剂如硝酸盐，以及更高水平的炎性Omega-6脂肪酸。 Industrial farming practices also damage our soil, depleting important nutrients. As a result, vegetables and other plant foods harvested today have fewer nutrients than those picked from the ground just two generations ago. 工业化的耕作方式也损害我们的土壤，消耗重要的营养。因此，今天收获的蔬菜和其他农作物的营养成分比两代前要少得多。 Equally problematic, the average American today consumes an average of 152 pounds of sugar and 146 pounds of flour (which converts to sugar) every year Altogether, that’s about a pound of sugar every day! These pharmacological doses cause serious harm to our metabolism and overall health. 同样有问题的是，目前，美国人每年平均消耗152磅的糖和146磅的面粉（转化为糖），平均每天约有一磅糖！ 如此之高的剂量对我们的新陈代谢和整体健康会造成非常严重的伤害。 At the same time, healthy fat in our diets has decreased during the past decades because of poor advice from so-called health experts and ourgovernment, The advice was based on flawed science and conflict-of-interest studies funded by big food companies . 同时，由于所谓的健康专家和政府的不良建议，我们饮食中的健康脂肪在过去几十年中有所下降。该建议是基于大型食品公司资助的有利益冲突的科学研究。 Research also shows that since 1970, we have been eating an average of 500 additional calories a day, mostly from high fructose corn syrupand other carbohydrates. These nutrient-poor, calorie-dense, high-carbohydrate foods crowd out healthier choices while creating nutritional deficiencies like omega-3 fats, magnesium, zinc andvitamin D – negatively affecting our metabolism and our overall health. 研究还显示，自1970年以来，我们每天平均摄入500卡路里，主要来自高果糖玉米糖浆和其他碳水化合物。 这些营养不佳，热量密集，高碳水化合物的食物取代了更为健康的选择，同时，营养物质如Omega-3脂肪酸、镁、锌和维生素D的缺乏对我们的新陈代谢和整体健康都有负面影响。 That low-fiber, highly processed foods diet combined with other factors like environmental toxins results in leaky gut syndrome and numerousother gut problems, which further inhibits nutrient absorption. 低纤维，深加工的饮食模式结合其他因素如环境毒素，会引发肠漏症和许多其他肠道问题，从而进一步抑制营养吸收。 When deficiencies become the underlying cause of weight loss resistance, I find nutrient-based treatment can often help reset my patients’ metabolisms to balance out body chemistry. Getting the correct amount of nutrients can help you burn fat, balance blood sugar, stabilize hormones and build and maintain muscle mass. 当营养缺乏成为不能减重的根本原因时，我发现基于营养的治疗通常可以帮助患者重建代谢平衡。获得充足的营养可以帮助您燃烧脂肪，平衡血糖，稳定激素，建立和维持肌肉质量。 To optimize nutrient levels and reach their goal weight, my patients often employ these eight strategies. 为了优化营养水平并达到目标体重，我的病人经常采用以下八种方法。 1.Heal your gut. Focus on eating whole, unprocessed foods such as vegetables, fruits, nuts and seeds that are rich in vitamins, minerals, antioxidants, anti-inflammatory compounds, fiber and essential fatty acids. These foundation foods also eliminate the many triggers of chronic illness. You are not only what you eat; you are what you absorb. 治愈肠道，食用富含维生素、矿物质、抗氧化剂、抗炎化合物、纤维和必需脂肪酸的未加工食品，如蔬菜、水果、坚果和种籽。 这些基础的食物也消除了许多慢性病的触发因素。“人如其食”，不仅是指吃进去的食物，更是指人所吸收的营养成分决定了人本身。 2.Prioritize eating plant-based fats. Get most of your healthy dietary fat from extra-virgin olive oil, coconut oil, nuts and seeds. Avoid refined vegetable oils like canola and soybean oils, as well as trans fats. 优先摄取植物脂肪，从初级压榨橄榄油、椰子油、坚果和种籽中获取饮食中大部分的健康脂肪。避免使用精制油，如油菜籽油和大豆油，以及反式脂肪。 3.Get sufficient protein. At least four to six ounces of lean protein at every meal stabilizes blood sugar and helps you lose weight. Good sources include small, cold-water fish that don’t contain high levels of metals and other contaminants. Wild game such as elk and deer are other rich proteins sources that contain omega-3s and other healthy fats. Many grocery stores now sell healthier protein options including bison, grass-fed beef pastured chicken and barnyard eggs. 获得充足的蛋白质。 保证每次膳食中至少四至六盎司瘦肉蛋白，可以稳定血糖，并帮助减重。 优质蛋白来源包括不含重金属和其他污染物的小型冷水鱼，野生动物如麋鹿和鹿肉，以及含有Omega-3脂肪酸和其他健康脂肪的蛋白来源。 许多食品商店现在有售更健康的肉类食品，包括野牛肉、草饲牛肉、走地鸡和蛋。 4.Use gut-healing nutrients. Glutamine and zinc are among the nutrients that help repair your gut lining. A broad-spectrum digestive enzymebefore meals can also help absorb nutrients optimally. And a good probiotic helps rebuild the healthy bacteria essential for good gut health. 使用肠道营养补充剂。谷氨酰胺和锌是有助于修复肠内膜的营养物质。餐前服用广谱消化酶也可以帮助身体更好地吸收营养。品质益生菌有助于重建平衡的肠道菌群以保持肠道健康。 5.with a Functional Medicine doctor. You may need to address deep-rooted issues like yeast overgrowth or small intestinal bacterial overgrowth (SIBO). A Functional Medicine practitioner can help eliminate these and other issues that create weight loss resistance. 求助于功能医学医生。您可能需要解决诸如霉菌过度生长或小肠细菌过度生长（SIBO）等根深蒂固的问题，功能医学医生可以帮您解决影响减重的这些问题。 6.Manage stress levels. Chronic stress can deplete B vitamins and other nutrients like crazy. You can do deep-breathing exercises or meditation nearly anywhere. Get a massage, sweat in a sauna, take a stress-relieving bath with lavender and Epsom salt or sea salt, relax with friends, listen to soothing music or read a book. Simply do anything that creates calm and peace of mind. 压力管理。慢性压力严重消耗B类维生素和其他营养物质。你可以随时随地进行深呼吸练习或冥想，采取按摩、桑拿，用薰衣草、泻盐或海盐泡澡，与朋友一起放松，聆听舒缓音乐，阅读书籍。做任何宁心静气的事情都可以缓解压力。 7.Get adequate sleep. Proper sleep becomes essential for optimal nourishment. Sleep patterns affect how your body detoxifies, as well as how it repairs and heals itself. Poor sleep can increase inflammation that contributes to chronic illness. 保证充足的睡眠，这对于营养优化至关重要。睡眠模式会影响身体的排毒，以及自我修复和治疗的效果。不良的睡眠状态会增加炎症最终导致慢性疾病。 8.Exercise daily. Among its benefits, exercise is essential in order to sleep better, digest food better, balance blood sugar, relieve stress, rid your body of toxins and balance hormones. Just get moving, period. Find activities that you enjoy and do them daily. Even 30 minutes of walking each day does phenomenal things for your health. 规律运动，其优点在于，运动可以促进睡眠质量的提升，帮助更好的消化食物，平衡血糖，缓解压力，排除身体毒素和平衡荷尔蒙等，这些都是至关重要的。动起来，并选择喜欢的运动方式，每天进行一次。甚至只是每天30分钟的步行都会为您的健康带来惊人的改变。 For most patients, these strategies help optimize their nutrient status so they finally can lose weight and feel better. If you’ve utilized these strategies and still can’t lose weight, I highly recommend testing for nutritional deficiencies and working with a Functional Medicine practitioner. 对于大多数患者来说，这些方法都有助于优化其营养状况，从而最终减轻体重。但是，如果您已经使用这些方法仍然不能减重，我强烈建议您检测是否存在营养缺乏的状况，并寻求功能医学医生的帮助。 |
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