要減肥？運動后別吃水果

There is no doubt about it, fruit is good for you - it's low calorie, full of essential vitamins and micronutrients and can be enjoyed as part of balanced and nutritious diet.
毫無疑問，水果對你大有裨益——水果熱量低，富含必要的維生素和微量元素，可以作為均衡營養膳食的一部分。

However, eating too much fruit or at the wrong times can lead to fat gains, say experts.
然而，專家表示，吃太多水果或在錯誤的時間吃水果可能會增加體脂。

According to personal trainer Callum Melly, founder of Bodyin8.co.uk, you need to understand how carbohydrates are broken down within the body to know if you're eating fruit at the wrong time.
據bodyin8.co.uk的創始人、私人教練卡勒姆?梅里稱，你需要了解碳水化合物是如何在體內分解的，來看自己吃水果的時間是不是錯誤。

As he explains, when you consume carbohydrates they are stored in two forms, as either 'muscle glycogen' or as 'liver glycogen'.
他解釋說，當你消耗碳水化合物時，它們的儲存形式有兩種，一種是“肌糖原”，另一種是“肝糖原”。

Muscle glycogen is a product of starchy foods and liver glycogen is a product of fructose (the naturally occurring sugar from fruit.)
肌糖原是含淀粉食物的產物，而肝糖原是果糖的產物（水果中天然含有的糖分）。

'Food is fuel and we should only eat what is required to fuel our daily energy requirements, especially when it comes to carbohydrate intake,' he said.
他說：“食物是燃料，我們應該只吃提供日常所需能量的食物，尤其是涉及攝入碳水化合物時。”

Carbohydrates are an important energy source for us, they are important for brain function and important for muscle function and therefore should be eaten around specific times depending on your energy requirements.
碳水化合物是我們重要的能量來源，它們對大腦和肌肉的功能有重要的作用，因此應根據你的能量需求，在特定的時間攝入碳水化合物。

A common misconception, says Callum, is that fruit post-exercise is good for you as it will replenish muscle glycogen. 'However,' he warns, 'fruit will only replenish liver glycogen and not muscle glycogen. Glycogen is our muscle's fuel source and will be used during exercise and therefore needs to be replenished afterwards with starchy carbohydrates such as rice and potatoes.'
卡勒姆表示，一個常見的誤解是運動后吃水果對身體有益，因為它會補充肌糖原。然而，他警告說，“水果只會補充肝糖原而不是肌糖原。糖原是肌肉的燃料來源，并將在運動中消耗，因此運動后需要用含淀粉的碳水化合物補充糖原，如米飯和土豆。”

So when should we eat fruit? 'We want to ensure that when we eat fruit we will maximise the energy we receive from it, but more importantly ensure that the fructose is used by the body as an energy source and doesn't get converted and stored as body fat,' he said.
那我們該什么時候吃水果？卡勒姆說：“我們要確保吃水果時，將最大程度的利用從中得到的能量，但更重要的是確保果糖被身體用作能量來源，沒有被轉換并儲存為體脂。”

'Therefore, the best times to eat fruit are first thing in the morning and 15 minutes before a workout as your body will use this readily available energy to fuel morning activity and then your exercise.'
“因此，吃水果最好的時間是一大早以及鍛煉之前15分鐘，因為你的身體將使用這個現成的能量，為上午的活動或接下來的鍛煉提供燃料。”

Callum continued: 'There is practically no limit as to how many calories the body can store as fat, hence why we have such a huge obesity crisis in today's society.
卡勒姆繼續說道：“對于身體可以將多少卡路里儲存為脂肪，這幾乎是沒有限制的。這就是當今社會存在極大的肥胖危機的原因。

'People believe that fruit is good for you, and by all means it is; however, people just aren't eating it at the right time and as a result, their body fat is increasing.
“人們相信水果對身體有好處，這當然是對的；然而，人們在不正確的時間吃水果，所以他們的體脂在上升。”

'Remember: food is fuel/energy and we only need to eat what our bodies need to maintain our energy expenditure.'
“記住：食物是燃料/能量，我們只需要吃維持身體能量消耗所需的食物。”

英文來源：每日郵報
翻譯：實習生朱善美
編審：yaning