新年許愿的時(shí)候,，你有沒有希望瘦一點(diǎn),、身材變好，或者簡(jiǎn)單地吃更好一點(diǎn),？健康專家已經(jīng)想你所想,，評(píng)選出2018年最有益健康的食譜，將地中海飲食,、DASH飲食,、生酮飲食和其他流行食譜一一排名，發(fā)布在《美國(guó)新聞與世界報(bào)道》上,。

以下就是專家們的建議,。

最佳綜合類食譜

總體而言，最受推薦的是政府倡導(dǎo)的抗高血壓食譜DASH飲食,、地中海飲食,、彈性素食飲食和專業(yè)瘦身機(jī)構(gòu)Weight Watchers的纖體食譜。

那么,，這些食譜中各自包括哪些內(nèi)容,？DASH飲食其實(shí)比較常規(guī)，即建議日常飲食中包括大量的水果,、蔬菜,、全谷物、優(yōu)質(zhì)蛋白質(zhì)和低脂乳制品,。注意少鹽,、少攝入飽和脂肪酸、添加人工甜味劑以及糖分高的食品和飲品,。

地中海飲食模仿地中海地區(qū)居民的飲食習(xí)慣,，大量食用魚類和海產(chǎn)品、綠葉菜,、堅(jiān)果和豆類,，少吃紅肉，少攝入糖分等碳水化合物和飽和脂肪酸,。在商業(yè)食譜中,，Weight Watchers的食譜排名最高，得分超過了Jenny Craig和Flat Belly的食譜,。如果食譜中含有可提高瘦身效果的食物,，評(píng)分系統(tǒng)會(huì)給予相應(yīng)的分值。（彈性素食飲食是另一種以水果,、蔬菜和全谷物為基礎(chǔ)的食譜,，攝取蛋白質(zhì)的來(lái)源也不是肉類，而是植物,。）

最佳瘦身類食譜

不同的食譜有不同的用法,。有人可能想瘦身，有人只想吃得健康些,，還有人想控制糖尿病之類慢性病,，長(zhǎng)期保持飲食健康?！睹绹?guó)新聞與世界報(bào)道》的分類型食譜排名都可以提供有益的參考,。

舉例來(lái)說(shuō)，Weight Watchers的食譜名列瘦身類食譜榜首,，緊隨其后的是量化食譜（基于“量”的飲食方式側(cè)重?zé)崃枯^少卻能提供較多能量的所謂“低密度”食物,。）此類食物可能幫助實(shí)現(xiàn)明顯減重，每周可下降一兩磅（約0.45到0.9公斤）,。

有助控制心臟病和糖尿病的食譜

很多瘦身食譜也有助于心血管健康,。但如果已經(jīng)身患糖尿病，或者罹患該疾病的風(fēng)險(xiǎn)比較高怎么辦,？

專家們認(rèn)為,，地中海飲食和DASH飲食都很適合預(yù)防或者控制糖尿病發(fā)作。彈性素食飲食,、美國(guó)醫(yī)療機(jī)構(gòu)梅奧診所的食譜和純素食譜排名也較高,。總體上看,，業(yè)內(nèi)比較推薦地中海飲食,，因?yàn)榭赡芨纳菩呐K健康，降低患老年癡呆的風(fēng)險(xiǎn),。

慎選食譜

你可能注意到,，專家推薦食譜沒有包括一些熱門食譜，比如生酮飲食和原始人飲食法,。實(shí)際上,，在滿分5分的評(píng)分系統(tǒng)中，生酮飲食只得到1.9分,，排在第39位,，和另一種食譜并列倒數(shù)第一,。這種食譜大量減少碳水化合物，幫助燃燒脂肪,，可能對(duì)部分人有效,，但也有帶來(lái)風(fēng)險(xiǎn)，尤其是身患某些疾病的人,。2017年4月,，《美國(guó)新聞與世界報(bào)道》曾刊發(fā)約什·阿尼克斯博士的一篇文章，后來(lái)廣受歡迎,。阿尼克斯指出：“生酮飲食不適合所有人,。” 《美國(guó)新聞與世界報(bào)道》的食譜排行榜認(rèn)為,，孕婦和哺乳期產(chǎn)婦,、體重過輕的人、曾出現(xiàn)飲食失調(diào)的女性都應(yīng)避免生酮飲食,，心臟病患者咨詢醫(yī)生前都不應(yīng)嘗試,。生酮飲食對(duì)糖尿病患者風(fēng)險(xiǎn)也很高，因?yàn)橐芮斜O(jiān)控血糖和胰島素水平,。

原始人飲食法在《美國(guó)新聞與世界報(bào)道》榜單中排在第32位,，只得到2.3分，不到滿分5分的一半,。這種食譜模仿遠(yuǎn)古人類進(jìn)食,，即食用動(dòng)物蛋白和植物，原始社會(huì)時(shí)人類就靠狩獵和采集此類食物維生,。至于有無(wú)科學(xué)依據(jù)目前存在一些爭(zhēng)議,。其實(shí)原始人飲食法的效果也跟具體吃哪種肉密切相關(guān)。畢竟,，培根和其他紅肉之類加工過的食物未必適合替代面包和富含淀粉的食品,。

另外，還有兩種流行的食譜不一定可靠,。專家認(rèn)為,，杜坎飲食和三十天飲食計(jì)劃是否有效還缺乏科學(xué)依據(jù)，促進(jìn)健康的效果相當(dāng)有限,。（財(cái)富中文網(wǎng)）

譯者：Pessy

審校：夏林

Does your New Year’s resolutions list include losing weight, getting more in shape, or just eating better overall? Well, health experts have weighed in on the best diets for 2018, ranking popular diets like the Mediterranean diet, DASH diet, Keto diet, and others in a list for U.S. News & World Report.

Here’s what they have to say.

Best diets overall

Overall, the most endorsed diets were the government-supported Dietary Approach to Stop Hypertension (DASH) diet, the Mediterranean diet, the Flexitarian diet, and the Weight Watchers diet.

So just what do those diets consist of? The DASH diet is a fairly common sense one—it involved a diet high in fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Things to keep in check? Salt, foods high in saturated fats, artificially sweetened or high-sugar content food and drinks.

The Mediterranean diet mimics the eating habits of that region, with an emphasis on fish and seafood, leafy greens, nuts and legumes, and low in red meat, carbs like sugar, and saturated fat. Finally, the Weight Watchers diet is the highest-ranking commercial diet on the list, outscoring competitors like Jenny Craig and Flat Belly; the system assigns point values to food with the goal of promoting weight loss (the Flexitarian Diet is another fruit, vegetable, and whole grain-oriented diet that also relies on plant-based proteins rather than meat).

Best diets for weight loss

Different diets have different uses. And the U.S. News rankings has helpful sections for people who may be trying to lose weight, simply eating healthy, or trying to control a chronic health condition like diabetes.

For instance, the Weight Watchers diet tops the weight loss list, followed by the Volumetrics diet (a “volume”-based eating regimen that focuses on “l(fā)ow-density” foods that provide plenty of energy but via fewer calories). Such diets could help people lose as much as a pound or two per week.

Best diets for heart disease and diabetes

Several of these weight loss diets are also good for your cardiovascular health. But what if you’re diabetic or at risk of developing diabetes?

According to experts, the Mediterranean and DASH diets are the best for preventing or controlling diabetes. Flexitarian, the Mayo Clinic diet, and vegan diet also rank highly on that list. In general, the Mediterranean diet comes with a slew of endorsements for its potential to lead to better heart health and possibly reduce the risk of Alzheimer’s disease.

Diets you should think hard about

You may have noticed the aforementioned diets don’t include some more popular ones, such as the Keto diet or the Paleo diet. In fact, the Keto diet has an overall score of just 1.9 out of 5, or tied for last place on the list at #39. This carb-slashing, fat burning diet may be effective for some; however, it also comes with risks, particularly for those with certain medical conditions. “The Keto diet isn’t for everyone, as Dr. Josh Axe pointed out in a largely favorable U.S. News article published in April 2017. Pregnant or nursing women, underweight people, women with a history of eating disorders or anyone with heart disease who hasn’t first consulted a doctor should avoid the diet,” reads U.S. News’ list. It can also be risky for people with diabetes since their glucose and insulin levels would need strict monitoring.

The Paleo diet is number 32 on the overall list with a score of 2.3 out of 5. There is some controversy surrounding the scientific rationale of eating like our ancient ancestors—i.e., animal proteins and plants, the kinds of foods and that would be amassed by a hunter-gatherer society. The efficacy of the Paleo diet is also intimately linked to the type of meats you eat. After all, processed foods like bacon and other red meats aren’t necessarily great substitutes for bread and starchy products.

Two other diets to approach skeptically? The Dukan diet and the Whole30 diet, which the experts labeled as lacking scientific evidence of efficacy and as being entirely too restrictive to be healthy.