让孩子在家吃得更健康的技巧 — Michael Greger 医生特别制作

本视频由 Michael Greger医生于2013年9月4日制作，来自 NutritionFacts.org — 能救命的营养学。

 

Michael Greger 医生是畅销书《HOW NOT TO DIE》一书作者，中文译本：繁体版书名为《食疗圣经》。简体版书名为《救命》，将于今年5月出版。

---

译者前言：让孩子多吃菜和健康的食物是否是令你头痛的事？这里有基于科学研究结果所总结的技巧。快快来 GET 所有的技巧！

如果您给小孩西兰花或巧克力棒，您认为他们会选择哪一种？

If you offer kids broccoli or a chocolate bar, which do you think they’d pick?

一项研究表明，五个小孩有四个会选巧克力。

A study showed four out of five pick the chocolate.

好吧，那么现在就选择西兰花的孩子们的父母有多自豪呀？

Okay; how proud are the parents of the kids that chose the broccoli right now?

 

但是，如果你在西兰花上贴上埃尔莫贴纸呢？ 当一个埃尔莫贴纸放在西兰花上时，每边都是一半。 50％的孩子选择了西兰花。

But, what if you put an Elmo sticker on the broccoli? When an Elmo sticker was placed on the broccoli, it was half and half. 50% chose the broccoli.

这个技巧在学校也同样适用。

It works in schools, too.

 

海绵宝宝的照片说：“吃豆子了吗？” 多37％的男孩和多17%的女孩选择了绿豆角。 一个小小的贴纸，孩子们就吃了更多的蔬菜。

A picture of SpongeBob saying, “Got beans?”— and 37% more boys, and 17% more girls, chose green beans. One little sign, and kids were eating significantly more vegetables.

 

我们看到应该如何分割饼干才能最大程度让孩子少吃饼干（或理想情况下完全不吃饼干）。

We saw how we should cut up (or, ideally, cut out) cookies to minimize consumption.

 

我们应该如何切菜才能最大程度让孩子多吃蔬菜？

How should we cut up vegetables to maximize consumption?

 

你认为9到12岁的孩子会吃更多什么样的食物呢？

Which do you think 9- to 12-year-olds ate more of?

 

整个的，切片的，条状的或切成星星状的？

Whole, slices, sticks, or stars?

 

而他们是喜欢大点的呢，还是小点的？

And, do they like them bigger, or smaller?

 

结果非常明显。

The results were strikingly clear.

 

结果“蔬菜的形状非常有影响力;孩子们显然更喜欢把他们的蔬菜切成各种形状。”

Turns out “Shape was very influential; children clearly preferred having their vegetables cut.”

 

最喜欢的形状是星星。

Stars were liked the most.

 

整片的和条状的呢？

What about whole slices versus sticks?

 

没有差别。

No difference.

 

而且，对于整块食物来讲尺寸大小有影响，其中普通尺寸比微缩版更受欢迎。

And, size only mattered for the whole chunk, where the ordinary size was preferred to the miniature versions.

 

如果他们还不肯吃，你可以使用我用来让我们的狗吃她不喜欢的东西的相同技巧：沾点儿花生酱吃。

If they’re still not biting, you can apply the same trick I use to get our dog to eat stuff she doesn’t like: dip it in peanut butter.

 

“将蔬菜与花生酱搭配...可以成功增加摄入量，即使是对蔬菜有抵抗的小孩也是如此。”

“Pairing vegetables with…peanut butter…may successfully increase intake, even in vegetable-resistant children.”

沾点儿沙拉酱也有帮助。

Offering a salad dressing dip may help, as well.

 

那么，总是有孩子看不出来的蔬菜战略。

Then, there’s always the hidden vegetables strategy.

 

在另一项研究中，“将西兰花，花椰菜，西红柿，南瓜和西葫芦隐蔽地添加到熟悉的主菜中，以保持原始配方的外观，风味和质地”— 如将蔬菜煮成面条酱。 家人甚至没有意识到这一点。

In another study, “broccoli, cauliflower, tomatoes, squash, and zucchini were covertly added to familiar entrées so that the appearance, flavor, and texture of the original recipes were maintained” — like puréeing vegetables into a pasta sauce. And, families weren’t the wiser.

 

 

不过，这不应该是唯一的方法。 “将蔬菜隐藏在食物中可以对儿童的蔬菜摄入量产生有益的影响，但它不应该是向儿童提供蔬菜的唯一方式。

This shouldn’t be the only way, though. “Covertly incorporating vegetables into foods can have a beneficial effect on children’s vegetable intake, but it should not be the only way that vegetables are served to children.

 

因为喜欢原本不喜欢的蔬菜可以通过反复接触来增加......重要的是要采取不同策略来确保孩子体验不同形式的蔬菜，特别是完整的蔬菜，”因为他们不会永远住在家里。

Because the liking of an originally disliked vegetable can be increased through repeated exposure…, it is important to use several strategies to ensure that children experience different forms of vegetables, especially whole vegetables,” because they’re not going to live at home forever.

 

如果情况变得更糟，您可以制作视频游戏。

If worse comes to worst, you can make a video game.

公私伙伴关系“探索熔岩山”，您显然可以在那里收获羽衣甘蓝，并获得“关于吃健康食品如水果，蔬菜和全谷食物对健康有益的知识，以及进食垃圾食品的有害后果......”

The public-private partnership, “The Quest to Lava Mountain,” where you can apparently harvest kale and gain “knowledge about the health benefits of eating healthy foods such as fruits, vegetables, and whole-grain foods, and the detrimental effects of eating junk…” 

尽管如此，让孩子们多吃水果和蔬菜可能的最好方式是什么呢？

What may be the best way, though, to get kids to eat more fruits and vegetables?

 

这项研究分析了所有类型的育儿风格。

This study looked at all sorts of parenting styles.

 

你应该逼孩子吃吗？ 你应该放任吗？ 而，最重要的因素是什么呢？

Should you pressure them? Should you lay off? And, what was the most important factor?

 

“结果表明......儿童水果消费量的最重要的预测因子”是 - 等着看结果 - “取决于父母的消费量”。而且，与蔬菜的情况几乎是一样的。

“The results indicated that…the most important predictor of children’s fruit consumption” was — wait for it — the “parents’ consumption.” And, pretty much the same with vegetables.

 

如果我们希望孩子吃得健康，我们必须做出健康的榜样。

If we want our kids to eat healthy, we have to model healthy behavior.

 

研究人员总结说：“为了试图增加儿童的水果和蔬菜消费，应该引导家长先改善他们自己的”饮食习惯。

The researchers conclude that “In order to try to increase children’s fruit and vegetable consumption, parents should be guided to improve their own” darn diet first.

（ 中文翻译及视频字幕制作 ：老玉米 ）

---