如果要給現代生活中的時髦詞兒排個名,「卡路裡」不說名列三甲,也一定穩居前十。曾幾何時,你身邊那種吃個啥喝個啥就開始算卡路裡的人開始越來越多,特別是一些健身減肥愛好者,簡直到了走火入魔的地步。
卡路裡是營養學中用來衡量飲食所提供能量的單位。當你消耗的卡路裡多於攝入的卡路裡時,體重就會減輕。相反,攝入太多熱量會導致體重增加。
大家對抽象的定義也不會產生太多具象的認知,不如用實物表示100卡路裡長什麼樣:2顆小蘋果
2小塊培根
1根中等香蕉
2條炸魚塊
1小杯紅酒
即便如此,根據不同的性別、年齡、體重和健康水平,每個人的卡路裡需求是不同的。例如,一個小孩相比一個成年人,需要的卡路裡更少,而一個運動員相比一個久坐不起的人則需要更多的卡路裡。
但在考慮飲食是否恰當時,卡路裡並不是唯一的指標。要確定一種食物是否對你有益,考慮它的整體營養價值是很重要的。
下面是一些比較常見的卡路裡含量較高的食物。
首先,能量富翁非堅果類食物莫屬。
The pecan is a tasty nut often used in pies and other desserts. But this high-calorie food (691 calories per 100 g) also has many health benefits. In a study published in 2000, researchers found that eating 68 g of pecans per day reduced blood levels of LDL (「bad」) cholesterol.
山核桃味道好,經常用於製作餡餅等甜點。這種食物熱量雖高(每100克691卡路裡),卻也有很多健康益處。在2000年發表的一項研究報告中,研究人員發現每天吃68克山核桃可以降低血液中低密度脂蛋白,也就是「壞的膽固醇」的水平。
There are about 587 calories in 100 g of raw peanuts. The popular legume may be energy-dense, but according to a recent study, it does not contribute to weight gain. With high amounts of vitamin B3, vitamin E, and zinc, it may even play a role in preventing heart disease and cancer.
100克生花生大約含有587卡路裡的熱量。這一廣受歡迎的堅果能量相對較高,但根據最近的研究,它並不會導致體重增加。花生含有大量的維生素B3、維生素E和鋅,甚至可以預防心臟病和癌症。
The sesame seed is a widely used ingredient that can be found in many national cuisines, especially in the Middle East and Asia. Containing 631 calories per 100 g, dried, shelled sesame seeds are even higher in calories than peanuts.
芝麻是一種廣泛使用的食材,在許多國家的菜餚中都可以看見它的身影,尤其是在中東和亞洲。幹的去殼芝麻每100克含有631卡路裡,比花生的熱量還要高。
除了以上幾種最常見的堅果之外,這幾種的熱量也都不容小覷。
開心果 Pistachios:567 calories/100 g
夏威夷果 Macadamia nuts:716 calories/100 g
葵花籽 Sunflower seeds:619 calories/100 g
榛子 Hazelnuts:629 calories /100 g
One medium-sized avocado contains about 250 calories. This Mexican fruit is known for being rich in heart-healthy unsaturated fats. What’s more, avocados are high in fibre.
一個中等大小的鱷梨大約含有250卡路裡。這種墨西哥水果以富含對心臟有益的不飽和脂肪而聞名。此外,牛油果富含纖維。
Raisins are sweeter and higher in calories than fresh grapes. One 100 g serving of golden seedless raisins contains 59.19 g of sugar and 302 calories. The same amount of green or red grapes has only 15.48 g of sugar and 69 calories.
葡萄乾比新鮮葡萄更甜,熱量更高。100克金色無籽葡萄乾含有59.19克糖和302卡路裡。相同重量的新鮮葡萄只含有15.48克糖和69卡路裡。
Dark chocolate and milk chocolate contain about the same number of calories. However, dark chocolate has less sugar and more dietary fibre, making it the healthier choice.
黑巧克力和牛奶巧克力所含的熱量差不多。然而,黑巧克力含糖量少,膳食纖維多,是更健康的選擇。
This breakfast food favourite is extremely caloric. One 100 g serving of smooth peanut butter, with added fat and sugar, clocks in at 589 calories. Natural creamy peanut butter has almost the same energy value, with 585 calories per 100 g, but little or no added fat or sugar, making it a healthier choice.
作為早餐的最佳拍檔,花生醬的熱量極高。添加了油和糖之後的柔滑花生醬,每100克有589卡路裡的熱量。純天然花生醬能量也差不多高,每100克585卡路裡,但因為只添加很少或完全不添加任何油脂或糖,是更健康的選擇。
Caesar salad dressing 凱撒沙拉醬
Caesar salad is the furthest thing from a low-calorie side. Its sweet, creamy Caesar dressing is extremely caloric. When you drizzle 100 ml of dressing on your iceberg lettuce, you add 538 calories to your salad.
凱撒沙拉絕對不屬於低熱量的食物。口感甜膩的凱撒醬熱量極高。每當你在生菜上淋100毫升醬料時,你的沙拉就增加了538卡路裡的熱量。
Mayonnaise is widely used in sandwiches, hamburgers, and hot dogs. This popular condiment is more caloric than mustard, relish, or ketchup, with 680 calories per 100 g.
蛋黃醬常常用於製作三明治、漢堡和熱狗。這種廣受歡迎的調味品比芥末、風味佐料(用水果和蔬菜煮後製成的冷稠醬汁)或番茄醬的熱量更高,每100克含有680卡路裡。
With 406 calories per 100 g, cheddar is one of the highest-calorie options in the cheese aisle. High in fat and calcium and a source of vitamins, cheddar can be a healthy addition to your diet—in moderate quantities! Studies have shown that eating too much cheddar may raise your cholesterol level.
切達乾酪屬於奶酪中能量最高的之一,每100克切達乾酪含有406卡路裡的熱量。切達乾酪富含脂肪、鈣和維生素,適量的切達乾酪可以成為你飲食中的健康之選。但研究表明,攝入太多切達乾酪可能會提高你的膽固醇水平。
Bacon may be tasty, but it doesn’t offer much in the way of nutrition! When you eat four slices of bacon, or about 100 g, you ingest 417 calories, 39.69 g of fat, and 662 mg of sodium.
培根可能很好吃,但它並沒有很多營養成分。當你吃了4片培根(約100克),你只攝入了417卡路裡,39.69克脂肪和662毫克鈉。
The Diabetes Québec Dietician Team recommends that we eat between 55 and 75 g of fat per day. According to Health Canada, the average adult should consume 1,500 mg of sodium daily. Too much sodium can increase your risk of stroke, heart disease, and kidney disease.
魁北克糖尿病營養學專家小組建議我們每天攝入55 - 75克脂肪。而根據加拿大衛生部的建議,成年人平均每天只需攝入約1500毫克鈉。過多的鈉會增加中風、心臟病和腎臟疾病的風險。
What’s more, researchers recently discovered that the regular consumption of processed meat, such as bacon, is associated with a higher risk of colorectal cancer.
此外,研究人員最近發現,經常食用加工肉類(如培根)會有更大風險患上結腸直腸癌。
Lard, or 100 per cent pig fat, is known to be harmful to heart health. With 902 calories per 100 g, this lipid is also extremely energy-dense.
眾所周知,豬油,或者說100%的豬脂肪,對心臟健康有害。這種脂肪每100克含有902卡路裡,能量也極高。
There are 717 calories in every 100 g of salted butter. This versatile cooking ingredient is also quite high in fat (81.11 g per 100 g) and saturated fatty acids (51.37 g).
每100克鹹黃油含有717卡路裡的熱量。這種多用途的烹飪原料的脂肪 (每100克含有81.11克脂肪)和飽和脂肪酸(51.37克)含量也很高。
While margarine may be easier to cook with than butter, the two are very similar when it comes to nutrition. Margarine contains 703 calories and 79.48 g of fat per 100 g. On the plus side, it has only 36.27 g saturated fatty acids per 100 g.
雖然人造黃油可能比黃油更容易烹飪,但兩者的營養成分非常相似。人造黃油每100克含有703卡路裡和79.48克脂肪。從好的方面來看,每100克只有36.27克飽和脂肪酸。
Whipping cream, 35% M.F. 奶油
Whipping cream is frequently used in desserts, often as a pillowy whipped topping. This decadent ingredient is packed with calories—a total of 330 per 100 ml—but it’s also high in cholesterol and saturated fatty acids.
鮮奶油經常用於甜點中,通常用作裝飾。奶油罪惡之處在於它富含卡路裡——每100毫升含有330卡路裡——同時還含有很高的膽固醇和飽和脂肪酸。
In small quantities, croutons are a great salad topping. Keep in mind that for every 100 g of croutons, you ingest 407 calories.
少量的烤麵包丁是一種很好的沙拉配料。但要記住,每加100克麵包塊,你就多攝入了407卡路裡。
同樣的,麵包屑(Breadcrumbs)的能量也不低,每100克麵包屑能量為 395卡。
Potato chips come in all kinds of flavours, including regular, sour cream, barbecue, and salt and vinegar. But one thing they all have in common is a high calorie count. One 100 g serving of regular potato chips (about 72 chips) has 532 calories.
薯片有各種口味,包括原味、酸奶油、燒烤、鹹味和酸味等,它們有一個共同點,那就是卡路裡含量都很高。一份100克的原味薯片「約72片」含有532卡路裡的熱量。
Parmesan adds flavour to any pasta dish, but it also multiplies your meal’s calories. There are 420 calories in 100 g of this savoury cheese.
帕爾馬乾酪可以為各式義大利麵增添風味,但它也會增加你每頓飯的卡路裡。每100克美味的帕爾瑪乾酪含有420卡路裡的熱量。
Parmesan is also a bad choice for anyone watching their salt intake. Every 100 g contains 1,804 mg of sodium.
除此之外,帕爾馬乾酪對於那些非常注重控制鹽攝入量的人來說並不太友好,因為每100克奶酪含有1804毫克鈉。
There are about 808 calories in 100 ml of olive oil. Despite being a high-calorie food, olive oil has a multitude of health benefits, including antioxidant properties.
100毫升橄欖油大約含有808卡路裡的熱量。儘管橄欖油是一種高熱量的食物,但它對健康有很多益處,其中之一就是抗氧化功效。
Like most cooking oils, canola oil is highly caloric. One 100 ml serving contains 815 calories, which is slightly more than you』ll find in olive oil. On the other hand, canola oil is higher in polyunsaturated fatty acids, which help fight bad cholesterol.
像大部分食用油一樣,菜籽油的熱量很高。每100毫升含有815卡路裡的熱量,比橄欖油的熱量略高一些。儘管如此,菜籽油富含多不飽和脂肪酸,有助於對抗「壞的膽固醇」。
以上列舉的食物都是「高熱量」裡的熟面孔,而小編接下來列的這些,相信很多人到現在都沒有意識到,他們的熱量也同樣很高!
Pasta is the ideal busy weeknight meal. Simply boil and toss with tomato sauce, and voilà! Dinner is served. However, pasta packs quite a few calories. One serving of dry, unenriched spaghetti—about 100 g, depending on the type—contains 371 calories, sauce not included.
義大利麵是忙碌的工作日晚上的理想晚餐。簡單地煮一下,加入番茄醬,噠當!晚餐準備好了。然而,義大利麵含有相當多的卡路裡。一份100克左右的乾燥義大利麵,不包括醬料,含有約371卡路裡。
如果你沒有什麼概念的話,我們可以做個對比——無論是香草冰淇淋還是巧克力冰淇淋,每100克都含有約250卡的能量。
Thanks to its many virtues, honey is often touted as a superfood. For example, it has a prebiotic effect and is rich in antioxidants. But remember, honey is very sweet! One 100 g serving holds 82.12 g of sugar and 304 calories.
蜂蜜有許多優點,常常被吹捧為超級食品,例如,它具有益生元的功效,富含抗氧化劑。但是別忘了,蜂蜜也是很甜的!每100克蜂蜜含有82.12克糖和304卡路裡。
Did you know that brown sugar has just as many calories as granulated sugar? One 100 g serving contains 380 calories.
你知道嗎?其實紅糖和砂糖的熱量是一樣多的?大約每100克含有380卡路裡。
Research has shown that too much sugar in your diet increases your risk of high blood pressure and weight gain.
研究表明,飲食中攝入過多的糖分會增加患高血壓的風險以及導致體重增加。
Oatmeal cookies may be highly caloric (409 calories per 100 g), but unlike most store-bought cookies, they’re made with whole grains. Research has shown that regular consumption of whole grains can lower your risk of heart disease.
燕麥餅乾的熱量也屬於比較高的一類,每100克含409卡路裡。但與商店裡買的餅乾不同,它們是全穀物做的。研究表明,經常食用粗糧可以降低患心臟病的風險。
More and more people are swapping out rice for quinoa due to its higher content of dietary fibre, protein, and iron. That said, quinoa is more caloric than rice. A 100 g serving of uncooked quinoa contains 368 calories, while the same amount of uncooked short-grain white rice contains 358.
由於藜麥含有更多的膳食纖維、蛋白質和鐵,越來越多的人將三餐中的大米替換成了藜麥。但這也意味著,藜麥的熱量比大米高。一份100克的生藜麥含有368卡路裡,而等量的生白米含有358卡路裡。
最後,希望大家還是要養成健康的飲食習慣,合理安排飲食,吃出健康身體~