? We think we know what to eat: less red meat and more fibre, less saturated fat and more fruit and veg, right? Wrong, according to a controversial new book by nutritionist Zoe Harcombe.我們總自以為知道該吃些什么：減少牛羊肉這些紅色肉類以及飽和脂肪的攝入辟狈，多吃高纖食物和水果蔬菜朝聋？那你可就錯了！營養(yǎng)學家佐伊?赫爾康比在其頗具爭議的新書中否定了人們的傳統(tǒng)觀念熊经。 In the book, Harcombe charts her meticulous journey of research into studies that underpin dietary advice — and her myth-busting conclusions are startling.在該書中脏榆，赫爾康比記錄了她研究合理膳食建議的嚴謹過程。同時台谍，她的一些結論更是使得傳統(tǒng)膳食神話破滅须喂，令人大跌眼鏡。 Myth: Fat is bad for us誤區(qū)一：脂肪危害身體健康 ‘Real fat is not bad for us,’ says ?Harcombe. ‘It’s man-made fats we should be demonising. Why do we have this idea that meat is full of saturated fat? In a 100g pork chop, there is 2.3g of unsaturated fat and 1.5g of saturated fat.赫爾康比說：“天然脂肪不會危害身體健康趁蕊，人工脂肪才應是我們敬而遠之的坞生。我們?yōu)楹我獢喽ㄈ忸惡羞^多飽和脂肪？事實上掷伙，每100克豬排中含有2.3克不飽和脂肪和1.5克飽和脂肪是己。 ‘Fat is essential for every cell in the body. In Britain [according to the Family Food Survey of 2008, we are deficient in the fat-soluble vitamins A, D and E, which are responsible for healthy eyesight, bone strength, mental health, cancer and blood vessel protection and, therefore, heart health. We need to eat real fat in order for these vital vitamins to be absorbed into the body.’脂肪對于身體細胞來說至關重要。2008年英國家庭飲食調查顯示任柜，英國人體內缺乏脂溶性維生素A卒废，D和E，而這類維生素恰恰可以保護視力和心理健康宙地，強壯骨骼摔认；同時防止癌癥，保護心腦血管健康宅粥。為保證身體吸收這些必需的維生素参袱，我們需要適量食用天然脂肪。 Myth: We should eat more fibre誤區(qū)二：多吃高纖食品 For three decades, we have crammed fibre into our bodies to help us feel full and keep our digestive systems moving. This is not a good idea, says Harcombe.30多年以來，人們大量食用纖維類食物來制造飽腹感并讓消化系統(tǒng)不斷工作抹蚀，然而赫爾康比說剿牺，這并不是一件好事。 The advice to eat more fibre is put forward along with the theory that we need to flush out our ?digestive systems. But essential minerals are absorbed from food while it is in the intestines, so why do we want to flush everything out? Concentrate on not putting bad foods in.基于清腸排毒這一說法环壤，人們提出了多吃高纖食物的建議晒来。但是食物中所含的人體必需礦物質都是在腸道中被身體吸收的，那么我們?yōu)槭裁匆阉袞|西都清洗一空啊镐捧。拒絕垃圾食品才是王道潜索。 Myth: You need to eat five portions of fruit and veg a day誤區(qū)三：每日五蔬果 ‘Five-a-day is the most well-known piece of nutritional advice,’ says ?Harcombe. ‘You’d think it was based on firm evidence of health benefit. Think again!赫爾康比說：“每日五蔬果的營養(yǎng)建議可謂家喻戶曉。如果你認為有充足的證據來證實此建議有益身體健康懂酱，那么你就又錯了竹习！” ‘Five-a-day started as a marketing campaign by 25 fruit and veg companies and the American National Cancer Institute in 1991. There was no evidence for any cancer benefit.’“每日五蔬果的建議最早是由25家果蔬銷售公司與美國國家癌癥研究中心在1991年聯(lián)合推出的營銷策略。目前尚無證據表明它有抗癌作用列牺≌埃” Myth: Fruit and veg are the most nutritious things to eat誤區(qū)四：果蔬是最有營養(yǎng)的食物 Apparently not. Harcombe allows that vegetables are a great addition to the diet — if served in butter to deliver the fat-soluble vitamins they contain — but ?fructose, the fruit sugar in fruit, goes straight to the liver and is stored as fat.這個想法明顯是錯誤的。赫爾康比表示瞎领，如果把蔬菜和黃油混合食用泌辫，將促進蔬菜所含的脂溶性維生素的吸收，從而達到更好的減肥效果九默。但是水果卻并非如此震放，因為其中的果糖會直接進入肝臟，并囤積為脂肪驼修。 Fruit is best avoided by those trying to lose weight, says Harcombe, who adds: ‘Vitamins and minerals in animal foods — meat, fish, eggs and dairy products — beat those in fruit hands down.’赫爾康比說殿遂，減肥的人最好不要吃水果。她還補充道：“像肉類乙各、魚類墨礁、蛋類以及乳制品這些動物性食物中中所含的維生素和礦物質已經大大超過了水果中的含量《停” ?