1c. Eat heavily processed foods even less often. There’s little high-quality evidence that even the most processed foods are dangerous. But keep your consumption of them to a minimum, because they can make it too easy to stuff in calories. Such foods include bread, chips, cookies and cereals. In epidemiologic studies, heavily processed meats are often associated with worse health outcomes, but that evidence should be taken with a grain of salt (not literally), as I’ve written about before.
1c. 更要少吃重度加工食品。即便是最重度加工的食品,也很少有高质量的证据能够证实它是危险的。但是你要尽量少吃这些食物,因为它们容易含高热量。这类食物包括面包、薯片、饼干和谷物。流行病学研究发现,重度加工过的肉类往往与健康状况恶化有关,但正如我之前所写,该证据不能尽信。
2. Eat as much home-cooked food as possible, which should be prepared according to Rule 1. Eating at home allows you to avoid processed ingredients more easily. It allows you full control over what you eat, and allows you to choose the flavors you prefer. You’re much less likely to stuff yourself silly if you eat home-cooked food. I’m not saying this is easy. Behavioral change takes repetition and practice. It also, unfortunately, takes time.
2. 尽量在家吃,烹饪料理也应遵循守则1。在家里吃饭能让你更容易避开加工食材,全权控制自己所吃的东西,选择自己喜欢的口味。如果是吃自家制食物,你就不会那么稀里糊涂地填饱肚子。我知道这做起来并不容易。改变行为需要重复和实践。不幸的是还需要很多时间。
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