“牛奶要喝低脂的”“饭后一定要站半小时”“吃零食得算卡路里”……女人的饮食戒律在男人看来，未免过于讲究。但近日，美国医生萨丽·斯奎尔斯在她的新书《像女人那样吃饭》中指出，恰恰是这些“讲究的吃法”，让女人比男人活得更健康。“男人总是想到什么就吃什么，吃饭时间也没规律，这无形中增加了心脏病、高血压的可能性。如果男人肯放下面子，学学女人的饮食方式，会健康得多。” 1 C- B; E) `* o) R' @, p. l* R1 X: p5 B& |
男人饮食的几大误区0 b+ r0 T( m* x6 ~% C T
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误区一：一顿饭没有肉就吃不饱。几乎所有男人都偏爱动物性脂肪。家住芝加哥的鲍勃告诉记者，再诱人的水果派也不如一块普通牛排更能激起他的食欲。但实际上，像牛排这样的红肉可能增加患癌症的危险。从世界范围来看，红肉消耗多的国家，前列腺癌的发生率也高。“但并非所有的肉都不能吃”，萨丽在书中指出，白肉（鱼肉、鸡肉等）有着抗癌作用，每周吃2—4次鱼肉，可使人患结肠癌的风险下降50％。 ( s E3 B9 g# i& U& L' p. c! z , W* n, q$ M3 w: w. S* c误区二：喝酒一定要喝到痛快。如今在美国，大部分男人已经懂得在酒桌上适可而止了，但也有一些特例。在芝加哥的一家酒店里，一名酒徒连喝17瓶当地产的马提尼酒后，当场倒下，再也没有醒过来。在中国，喝酒多半是为了应酬。“谁都知道喝酒不好，喝高了更不好，可这年头，生意场上不喝根本办不成事，我几乎每天都喝到不省人事。”在北京某公司做销售的小路告诉记者。无论喝酒的由头是什么，据美国专家统计，嗜酒酗酒者的平均寿命比不喝酒的人低15年左右。 0 V; [7 z& N3 \* _4 X1 Y3 r 4 x4 L; x) l0 }% }: X& f误区三：一天只吃三顿饭，坚决抵制零食。不同于女人，大部分男人对零食并不感冒。这未尝不是件好事，但遗憾的是，男人们总会把每顿正餐吃到十成饱。这不仅容易让他们发胖，同时也会使胆固醇上升。法国营养学专家詹金斯说，法国人身体苗条是因为他们每天至少进餐4次；而北欧人每天只吃3顿饭：充足的早餐、午餐和下午6点的晚餐，所以他们身体肥胖。詹金斯认为，每天进餐6次，胆固醇水平就会下降。, n" l% h& e, J8 d2 T+ o, S( @$ v
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( 男人易患的几种疾病8 C% h/ T* Z- o) `
& e& `1 m; G) [' \7 S种种误区让男人们的身体素质每况愈下，糖尿病、高血压、心脏病也找上门来。中华医学会北京分会临床营养学会副主任委员、北京协和医院临床营养科副主任于康告诉《生命时报》记者，对动物性脂肪的偏爱，会使肾脏超负荷运转，增加患心血管疾病、恶性肿瘤的风险。即便是“瘦肉”，其中肉眼看不见的隐性脂肪也占28%。 ( z7 s& \. B0 }3 r: {8 o0 K' X# }6 _2 q; Z, |
此外，油腻的饮食会导致血液中的胆固醇和脂肪酸过多。这些过多的胆固醇和脂肪酸会附着沉积在血管上，造成动脉硬化，最终还会形成血栓。( ( p$ O2 _) b8 D2 t$ O# e1 {; N, t) i7 V9 e4 s( {
所以，男人应学会清淡饮食，特别是减少动物性油脂(肥肉、油炸肉类、动物内脏等)和总的烹调油数量(一般不超过30克/日)。以猪肉为例，每天的平均肉量应控制在二三两；另外，吃猪肉时最好与豆类食物搭配，因为豆制品中含有大量卵磷脂，可以乳化血浆，使胆固醇与脂肪颗粒变小，防止硬化斑块形成。/ w! M& i4 |; P' [
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喝酒的危害更是不言而喻——前列腺炎、肝癌等疾病无不与酒有关。当面对应酬不得不喝时，最好用甜食、蛋白类食物“打底”，缓解酒精对人体的损害。同时，喝酒时间最好选在晚上。因为中午喝酒，乙醇不容易被代谢掉，对身体的伤害也较大。( 7 E8 V0 p% s" d! d- @3 L% d3 p& [: e & l$ `4 K8 K2 C1 M 男人该向女人学吃什么 h6 M4 T# C# U' _. X: o ) d* D, G5 J" m. Y9 W“为什么男人的寿命总比女人短？在女人的饮食信条中，有哪些值得男人借鉴的地方呢？萨丽给出了以下建议。( 7 K% r$ x# v! E ! U0 b( A: t! H- P5 k5 L睡觉前4小时不吃东西。显然，这是女人为了减肥给自己定的规矩。如果刚吃饱就睡，脂肪铁定会囤积在体内，体重也就与日俱增了。也许很多人认为，女人更容易在睡前边看电视边吃零食，但中国农业大学食品学院副教授范志红告诉记者，男人和女人在零食的选择上有所差异。女人更喜欢水果、酸奶等低热量零食；男人则喜欢高油脂的食物，如油炸食品、肉、方便面等。结果，同样吃夜宵，男性摄取的热量当然高于女性。 5 k8 {1 R8 `* m# h H3 p; b, v7 e/ r; a) } k# m0 ^& m/ @ r1 L
一顿饭只吃八成饱。范志红表示，尽管女人们常抱怨自己控制不住食欲，但她们的自控能力比男人强得多，一顿饭吃到八成饱就能放下餐具。我国2002年膳食调查的结果证明，中青年人中，女性肥胖率明显低于男性。造成体重差异的主要原因，很可能是女性比较注意控制饮食。 1 Y# \- C: v8 b+ `9 C# O. k' Y# y9 p 2 B7 T. c5 U+ n; m9 a8 _! r) J4 N/ X在做饭过程中打消食欲。“做饭的事好象约定俗成一样，总落在女人身上，在各个国家都是如此。”萨丽说。但恐怕很多女人都有这样的体会，做一顿饭下来，自己的食欲就没那么旺盛了。范志红也认为，烹调的确令人食欲下降，而更关注家人是否爱吃，“这会让做饭的人更有成就感”。而不下厨的一方则往往会有很好的食欲。如果想控制饮食，男人们不妨抢着做两顿饭试试，毕竟体重轻了，血压、血脂也就随之下降了。 $ S* L0 m7 t/ g# C9 ` h$ @. e% I2 P. a, g
吃东西讲究搭配。如同穿衣服一样，女人吃东西也讲究搭配。“红酒配红肉，白酒配白肉”，当这些饮食信条被男人打乱后，只有女人们还会时时遵守。“这些传统搭配方法对健康绝对有益。”萨丽认为。此外，现在不少女人喜欢用茶代替咖啡，“我通常的做法是在加班的时候，用富含铁和维生素C的花草茶代替咖啡、红茶等刺激性饮料，感觉挺不错的。”在芝加哥某公司上班的杰西卡说。 7 Y" Y& [, q9 {0 V: ?( i$ h2 e h# y7 I; Z
时刻想着自己的体重。再诱人的食物，都难免被女人和热量挂上钩。“哪怕再瘦的女人，都会对高热量食物敬而远之。”范志红说。而男人一看到爱吃的饭菜，就忘记“减肥大计”，即便已经大腹便便，却总说“吃饱了才能感到生活幸福”。实际上，多惦记一下热量，看住自己的嘴巴，就能避免如脂肪肝、痛风等“吃出来的麻烦”。 / u* C0 T/ M/ q9 W3 {$ S( e % G3 k, k l' k0 f9 kEating Like a Frenchwoman 6 e) P8 v, {5 F7 ^4 V* P 0 j- @; @" i0 Y + G$ n9 o) E0 I: R1 k# | * ], e8 R, R0 r
( t: P1 d: }9 N* a1 Y 6 ] w1 d# O2 ?9 N7 ^The latest diet book to climb the bestseller lists is written not by a physician, nutrition researcher or registered dietitian but by the CEO of a champagne company. . f" b7 q! ?3 d, I5 {
. g6 g+ E. s8 N2 |7 Y) J( b0 _/ |) ?2 r"French Women Don't Get Fat" (Knopf; $22) is aimed at those who have slipped out of their Zones, "missed the flight to South Beach or accidentally let a carb pass" their lips, according to its book jacket. " J8 w( f7 K+ B8 U; ]8 Z; ]0 _: p$ t; j& x' V5 r
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Subtitled "The Secret of Eating for Pleasure," the slim volume is written by Mireille Guiliano, a 58-year-old Frenchwoman. She divides her time between apartments in Manhattan and Paris and told the New York Times that her husband cooks her a different breakfast daily because she hates boredom. They have no children. - }+ @/ s a. M2 X/ c( K. |
) s* S% O5 h, V% c' f, V9 T% WThe title "is a nice hook," said physician David Heber, director of the Center for Human Nutrition at the University of California, Los Angeles, and himself the author of several diet books. "But it's not really true that French women don't get fat." According to the London-based International Obesity Task Force (IOTF), France may be getting fat less quickly than the United States, but obesity and overweight rates are climbing there, as they are worldwide. Nearly 25 percent of Frenchwomen are overweight and 11 percent are obese, as defined by the standard body mass index measures (25 or higher for overweight, 30 or above for obesity). In the United States, about 33 percent of women are obese. F( M" ~! V/ V# O. l& N9 d : e/ } e3 o/ ]Further evidence that the French are not immune from weight problems is that "childhood obesity rates in France are skyrocketing, even in the . . . chicest part of Paris," said Adam Drewnowski, director of the Center for Public Health Nutrition at the University of Washington in Seattle, who is conducting several obesity studies of French children. "And it's worse in other areas of Paris and in rural France." 4 T- W5 v7 s# P3 X* H8 d, v1 T' H8 Q
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While Guiliano concedes that it's possible to overeat in France, she contends that huge portion sizes, fast food and overly processed fare have helped trigger weight problems in the States. As a college student in Paris, she says, she ballooned on pastries -- but only after she had first added unwanted pounds as a high school exchange student in Massachusetts, where she noshed nonstop on bagels and potato chips.7 @: C. Z6 m3 R* _4 S7 g
0 P1 l8 U6 V" T$ h8 SExperts note that weight gain while abroad is not unique to visitors to the U.S. "I got fat, too, when I went to Europe at the same age," said Penn State professor of nutrition Barbara Rolls, author of "The Volumetrics Eating Plan" (HarperCollins). "I packed on the pounds in France, where we would have wonderful picnics with bread and cheese and wine. And I lost the weight when I came back to the U.S." - J) j4 b( X1 Z( u# Y0 S* O1 l" O0 Z* m. `- Y, w
With that in mind, here are a few potentially useful messages found in "French Women Don't Get Fat." Some will sound familiar, whichever side of the Atlantic you call home:5 u$ {+ k w Z4 M5 ^
{' x0 S# g( Y4 VTrack what you eat. Guiliano advises keeping three weeks of food records without tallying calories. It's merely meant to show patterns of food intake so you can see where there is room for improvement. Studies show that recording what you eat is a powerful tool to increase awareness of intake, an important step toward changing habits. ) U% Q6 H% k9 h& N7 U' } 4 e: l1 k# v+ _5 p( b7 \* ?Cook more from scratch. Experts agree this is a good way to control what you eat. The book includes a number of recipes, from asparagus flan and croissants to salad of duck a l'orange that are likely best prepared on weekends for those with busy weekday schedules. (Note also that Guiliano tells the New York Times she usually dines out with clients during the week.) Pay close attention to suggested serving sizes, since some recipes contain a fair amount of butter and sodium. K, e3 T/ o/ Y9 Q
+ L0 Z1 s" M, m' jSip soup. Guiliano recommends jump-starting weight-loss efforts with a "tough weekend." Basically, it's a mini-fast in which she advises sipping a cup of homemade leek broth every two to three hours from Saturday morning until dinner Sunday. For meals during that period, she says, eat only chopped leeks from the soup, drizzled with a "few drops of extra-virgin olive oil and lemon juice." On Sunday night, dine on four to six ounces of meat or fish, two vegetables steamed with a little butter or olive oil and a piece of fruit. 8 [( C; a) e- h e8 z8 D) P* M( ~( x+ I! z( e
Rolls's research shows that soup and other high-volume foods help fool the brain and stomach into feeling full on fewer calories. "Two days [of semi-fasting] probably won't do any harm," she said. "But it seems that most people dieting these days have probably had lots of experience in losing weight. They need to learn that in the long run, these kinds of short fixes are not what they need to think of. . . . And it seems counter to the rest of what Guiliano is saying, which is to enjoy and eat foods in moderation." 3 y2 B- r& R b4 P1 p
, j. ^* I [2 f$ l* r; U Engage in ritual dining. The French and many other Europeans take time to eat meals at a table, without distractions such as television. Lunch is usually the largest meal of the day, and few people eat at their desks. + U* E. ~9 }, T( X- w/ X2 T* |
& p# @" M' @* a" [4 g Make vegetables a main course. Drewnowski said the French have an almost "spiritual connection" to vegetables, especially leeks, asparagus, carrots and tomatoes. "Homemade vegetable soup is the touchstone of home cooking," he said. "Having dinner of soup with a slice of bread, cheese and a salad is perfectly acceptable." - E" G' O$ T0 C* @6 [+ D5 x
- J, k8 i8 t/ ~3 L* i X* F# R; PWalk. It's a major activity in Paris. While Americans may have fewer romantic, winding streets to stroll, there are plenty of opportunities to move the feet more, no matter where you live. 0 P m5 f0 b- l1 X2 g' L
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