Fish Sticks 魚(yú)條

    The fish part is usually pollock, rather healthy. The stick part seems to be the remaining 20 ingredients listed on the box, which aren't so healthy. Doctors have been advising people to eat more fish for years, because they are high in healthy fats and low in unhealthy fats compared to beef and pork. Yet when you buy processed fish products or when you order deep-fried fish from a fast-food joint, the bad starts to outweigh the good.

    魚(yú)條的原材料通常使用鱈魚(yú)，非常健康。但是魚(yú)條的烹飪方法使其含有20種有害成分，似乎不怎么健康。醫(yī)生這些年一直建議人們多吃魚(yú)類(lèi)，因?yàn)樗鼈儽绕鹋Ｈ夂拓i肉，含有更多健康的脂肪和較少的不健康脂肪。當(dāng)你購(gòu)買(mǎi)加工過(guò)的魚(yú)肉產(chǎn)品或在速食店里點(diǎn)油炸魚(yú)時(shí)，害處立刻大于好處。

    Yogurt 優(yōu)酪乳

    Armenians in my neighborhood when I was growing up used to make their own yogurt, which is essentially milk fermented with certain bacteria. This is high in protein, calcium and vitamins and can be eaten by adults, who generally cannot digest milk well. What is sold in mainstream U.S. supermarkets under the name yogurt is really a dairy dessert loaded with sugar and processed fruit, disguised as a health food. Try plain, fat-free yogurt and add your own fruit.

    每當(dāng)我起床時(shí)，我家附近的亞美尼亞人總是在制作他們的優(yōu)酪乳，其實(shí)優(yōu)酪乳就是含有有益菌的發(fā)酵牛奶。蛋白質(zhì)、鈣和維他命含量豐富，通常給那些牛奶消化不良的成年人食用。在美國(guó)主流超市銷(xiāo)售的所謂優(yōu)酪乳其實(shí)是添加糖類(lèi)和加工過(guò)的水果的乳制品甜點(diǎn)，偽裝成的健康食品。嘗試純天然、無(wú)脂肪的優(yōu)酪乳吧，你可以自己添加水果哦。

    Canned Soup 罐頭濃湯

    Soup is remarkably healthy, inexpensive and easy to make. A lunch of hardy homemade soup and bread, cooked in bulk and frozen in individual containers for the week, will cost less than a dollar a day. Canned soup, on the other hand, is a miserable concoction of salt, fat, artificial additives, preservatives, water and maybe part of a carrot. One serving typically contains 1,000 milligrams of sodium, about half your daily allowance. Save your chicken and beef bones and vegetable tops and make you own broth.

    顯然，湯很健康，不貴，而且烹飪簡(jiǎn)單。辛苦點(diǎn)，自己制作湯和面包當(dāng)午餐，可以多做點(diǎn)湯，把一周的量分小碗裝好放在冰箱，每天花費(fèi)不到一美元。罐頭濃湯根本就是鹽、脂肪、人工添加劑、防腐劑和水的混合物，可能還會(huì)有點(diǎn)胡蘿卜吧。一份罐頭濃湯基本含有1000毫克的鈉，幾乎你一天鈉攝入量的一半。把雞骨頭、牛骨、蔬菜葉保存好，自己制作肉湯吧。

    Green Tea 綠茶

    Green tea is widely consumed throughout Asia and is nothing short of an art form in Japan. The tea contains antioxidants and other healthful components shown in clinical studies to possibly prevent cancer, heart disease, senility and other diseases associated with aging. But most Americans don't like the taste, so what you get here is a green tea drink loaded with sugar and other additives, sold under the disguise of a health drink. Any ingredient after the words "green tea" on the bottle chisels away the health benefits.

    綠茶在亞洲非常風(fēng)靡，在日本可謂是一種藝術(shù)形式。根據(jù)臨床研究表明茶葉內(nèi)含有抗氧化劑和其它有益成分，可能可以預(yù)防癌癥、心臟病、衰老和其它與年齡增長(zhǎng)有關(guān)的疾病。但是大多數(shù)美國(guó)人不喜歡這個(gè)味道，所以你在這里買(mǎi)到的綠茶飲品中添加了糖份和其它添加劑，還偽裝成健康飲品來(lái)銷(xiāo)售。任何瓶子上在"綠茶"后的單詞都將健康成分給剔除了。

    Russet Potatoes 褐色土豆

    At the risk of pissing off Idaho, the Russet varieties of potatoes, with their brown skin and white flesh, are only marginally healthy to begin with. Cheap and hardy, yes, with a few nutrients, they serve some purpose as a filler. But their starch is quickly converted by the body into blood sugar, called glucose, and raises the risk of diabetes and obesity. And because they are arguably the least flavorful of the hundreds of potato varieties in the Americas, we have to do things to make them tasty. We boil and mash them and cover them in butter, or we cut them into strips, deep-fry them and cover them with salt.

    褐色土豆品種豐富，皮棕瓤白，本來(lái)還和營(yíng)養(yǎng)食品沾點(diǎn)邊，否則它應(yīng)該早就滾出愛(ài)荷華州來(lái)吧。褐色土豆便宜、耐寒，是的，有點(diǎn)營(yíng)養(yǎng)，它們很管飽。但是它們內(nèi)含的淀粉在體內(nèi)迅速轉(zhuǎn)換成血糖，我們稱(chēng)之為葡萄糖，增加了罹患糖尿病和肥胖癥的風(fēng)險(xiǎn)。也因?yàn)樗鼈兪窃诿绹?guó)幾百種土豆中最不可口的那個(gè)，我們就需要把它們做的好吃點(diǎn)。我們將它們煮熟、搗碎，淋上黃油，或是把它們切成條，油炸，撒上鹽。

    Popcorn 爆米花

    Popcorn today rarely resembles the healthy treat it used to be. Popcorn is, well, corn. It's high in fiber, low in calories, and contains only nominal traces of sugar, salt and fat. That changes, of course, when you add sugar, salt and fat. Microwave popcorns are the biggest offenders with their long list of ingredients to enhance flavor. Try buying popcorn kernels in bulk for pennies a serving and control the amount of salt and （real） butter.

    現(xiàn)在的爆米花已經(jīng)不像從前那么營(yíng)養(yǎng)了。爆米花，沒(méi)錯(cuò)，是玉米。玉米是高纖維、低熱量，含有少量糖份、鹽份和脂肪的食物。而現(xiàn)在則不同了，當(dāng)然，你添加了糖、鹽和脂肪。微波爐爆米花為了增加口感而使爆米花含有不少有害成分。買(mǎi)點(diǎn)爆米花谷粒，分成幾份，加入少許鹽和（純）黃油。

    Sliced Bread 切片面包

    The most common form of bread in Americaethe mass-produced white, soft doughy bread in plastic bags with a shelf life of weeks is likely a major component of obesity and diabetes. True bread is flour and water with a pinch of salt and yeast. Packaged white bread contains flour plus sugar, corn syrup and often a dozen other ingredients. The processing creates a food product that, once eaten, is quickly converted to blood sugar, called glucose. This causes the pancreas to work overtime and ultimately destroys the organ. Even mass-produced whole wheat breads are unhealthy because they are made palatable by some evil means: the unholy trinity of sugar, salt and softening additives.

    在美國(guó)最普遍的就是這種大量生產(chǎn)的白色、松軟的面包，裝在塑料袋中，一周保質(zhì)期，它就是造成肥胖和糖尿病的主要元兇。正宗的面包是面粉加水，和少量鹽及發(fā)酵粉制成的。包裝的白色面包含有有糖面粉、玉米糖漿，通常還添加了其他物質(zhì)。這些物質(zhì)使面包一旦下肚，就迅速轉(zhuǎn)化成為血糖，也就是葡萄糖。這造成胰腺超負(fù)荷運(yùn)作，最終損傷器官。甚至是大量生產(chǎn)的全麥面包也不健康，為了使它們可口一些，會(huì)使用不健康的方法：添加糖類(lèi)、鹽份和松軟劑這三個(gè)不良添加劑。

    Breakfast Cereal 早餐谷物

    True cereals---the likes of wheat, barley, rice and oats, to name a few---are and have always been the most important food of the human race. The combination of protein, healthy fat and vitamins is unbeatable. The word "cereal" has been hijacked, however, by food producers who make tiny, crunchy breakfast cakes out of true cereal with the addition of sugar, corn syrup , salt, food dyes and preservatives. Try oats with raisins, or barley with 100-percent fruit spread. These are far healthier and far cheaper.

    真正的谷物--像小麥、大麥、稻米和燕麥等等--對(duì)于人類(lèi)來(lái)說(shuō)是非常重要的食物。它們富含了很多蛋白質(zhì)、健康的脂肪和維他命。然而"谷物"這個(gè)詞被食品制造商給濫用了，他們用谷物添加糖份、玉米糖漿、鹽份、食用色素和防腐劑生產(chǎn)出小型、松軟的早餐蛋糕。嘗試用燕麥加上葡萄干，或者百分百純果醬自制早餐。它們肯定更健康、更便宜。

    Commercial Organic 有機(jī)商品

    It started as a brilliant idea. Dedicated farmers would become stewards of the land, shunning the toxic chemical pesticides and fertilizers that had proliferated after WWII. They would raise food naturally, cultivate diverse crop varieties native to their soils. Animals raised for food would be treated with care and dignity. And for 30-some years, this has been the case. But organic food is so popular that its value system is in jeopardy . Big players such as Wal-Mart and Kraft want part of the profits, and their demand for cheaper production methods undermines what it means to be organic. And so we now have organic milk from caged cows force-fed organic grain. And we have organic junk food with organic ingredients flown in from around the globe, disguised as health food by virtue of the organic label.

    這個(gè)主意挺聰明的。這樣農(nóng)民就可以變成陸上乘務(wù)員，避開(kāi)在二戰(zhàn)后開(kāi)始使用的有毒化學(xué)殺蟲(chóng)劑和肥料。植物會(huì)自然生長(zhǎng)，根據(jù)自身土壤培育出各種各樣的農(nóng)作物。那些用來(lái)食用的動(dòng)物也會(huì)得到很好的照料。三十年來(lái)，一直如此。但是有機(jī)食品很受歡迎，它的價(jià)值體系也岌岌可危。像沃爾瑪和卡夫這樣的大公司希望分得一杯羹，他們采用更便宜的生產(chǎn)方式，破壞了有機(jī)的含義。所以我們現(xiàn)在喝的有機(jī)牛奶出自那些食用有機(jī)谷物長(zhǎng)大的圈養(yǎng)奶牛。我們吃著含有有機(jī)成分的有機(jī)垃圾食品，而因?yàn)樗�貼上有機(jī)標(biāo)志，就偽裝成為健康食品。

    Pizza 比薩

    What a pity that most Americans have never eaten pizza and confuse it for the junk food advertised on television. In Italy there are laws defining pizza, which set allowances on the type of flour, tomato, mozzarella, olive oil, basil and oregano. Pizza is inherently nutritious and filling. Street corner pizza shops in Philadelphia, New York and other large cities kept close to the original idea of simple, fresh ingredients. Then came the pizza chains, which put most local shops out of business. Fresh ingredients were replaced with preservative-laden, cheap and fatty ingredients that could be mass-produced, frozen and shipped across the country. Commercial pizza is now a high-calorie, high-fat, high-sodium, low-nutrient food.

    多么可憐啊，大多數(shù)美國(guó)人從來(lái)沒(méi)有吃過(guò)比薩，還把它和電視上廣告的垃圾食品搞混。在意大利，有關(guān)于定義比薩的法律，規(guī)定比薩由面粉、番茄、意大利干酪、橄欖油、羅勒和牛至制成。比薩本身其實(shí)含有營(yíng)養(yǎng)，而且管飽。在費(fèi)城、紐約和其它大型城市街角的比薩店保留了簡(jiǎn)單、新鮮的比薩制作方法。之后出現(xiàn)了比薩連鎖店，使得許多當(dāng)?shù)厣痰昶飘a(chǎn)。新鮮的食材被添加防腐劑、廉價(jià)和脂肪多多的材料所替代，這樣就可以在大量生產(chǎn)、冷藏，運(yùn)往全國(guó)各地。比薩商品時(shí)一個(gè)高卡路里、高脂肪、高鈉和低營(yíng)養(yǎng)的食物。