雙語達人:少吃多餐VS一日三餐

By the time Gary Shor gets home from work at six, he has had breakfast and three lunches. Forty-five minutes later, he'll eat dinner. Yet he weighs about 30 pounds less than back when he was eating only three meals a day.
晚上六點鐘下班回家時，加里·肖爾(Gary Shor)已經吃過了早餐和三頓午餐。45分鐘後，他還要吃晚餐。但他的體重已比一天只吃三餐時減輕了30磅左右（約13.6公斤）。

Mr. Shor belongs to a small but dedicated group who, heeding popular nutritional advice, has traded in the traditional breakfast-lunch-and-dinner lifestyle for a daylong stream of mini meals.
當前有一些關注流行營養建議的人放棄了早中晚三餐的傳統生活方式，改爲全天少吃多餐，這些人爲數不多，但熱衷此道，肖爾就是其中一員。

Every day Mr. Shor eats five or six pre-portioned combinations of lean protein, grain, vegetables and fruits, such as vegetable wraps, frittatas or grilled meat with salad. He tries to stay away from cookies and salty snacks, and relies on few store-prepared foods. He quells cravings with salads and may sweeten them with Splenda.
肖爾每天吃由精益蛋白質、穀物、蔬菜和水果（比如蔬菜卷、意式煎蛋餅或烤肉配沙拉）組成的膳食，他將這些食物分成五到六餐食用。他儘量不吃餅乾和含鹽零食，商店預製食品也吃得很少。他通過吃沙拉來抑制食慾，有時會放些善品糖(Splenda)讓沙拉吃起來甜一些。

'I'm not really eating. I'm just grazing all day,' says Mr. Shor, 53 years old and a vice president at a Warren, N.J., financial planning firm. 'I'm not having a candy bar. It's a real meal.'
53歲的肖爾在新澤西州沃倫(Warren)的一家財務規劃公司擔任副總裁。他說：“我不吃正餐，我只是整天一小點一小點地吃。我不吃巧克力棒，那相當於一頓真正的大餐。”

Some fans think eating a little bit throughout the day will promote weight loss. Others want to battle hunger during long work hours or avoid sodium and additives found in many packaged foods.
一些熱衷此道的人認爲少吃多餐有助於瘦身。還有一些人想通過少吃多餐減輕長時間工作時的飢餓感，或者避免攝入許多預包裝食品中的鈉和添加劑。

Mr. Shor and his wife, Linda, began eating this way about five years ago, after watching a fitness infomercial on TV discussing the benefits of frequent small meals. Mr. Shor followed the fitness plan for a while but soon came up with his own version, where he doesn't count calories but limits sodium and sugar. He says he lost 30 pounds and has kept it off ever since.
肖爾和他的妻子琳達(Linda)是從大約五年前開始以這種方式進食的，當時他們在電視上看到一個有關瘦身的資訊型廣告討論少吃多餐的好處。肖爾跟着電視上的瘦身計劃做了一段時間，但他沒多久就有了自己的版本。他不計算卡路里，而只是限制鈉和糖的攝入。他說，他的體重減輕了30磅（約13.6公斤），而且一直保持着這個體重。

Popular weight-loss advice often promotes eating mini meals as a way to regulate appetite, increase the sense of satiety and even help keep metabolism revved up. Dietitians emphasize the importance of controlling calories.
流行的瘦身建議通常主張將少吃多餐作爲調節食慾，增加飽腹感乃至加快新陳代謝的方式。而營養師則強調控制卡路里的重要性。

'When you're eating constantly, it's really easy to overdo it at each meal,' says Karen Ansel, a nutritionist based in Laurel Hollow, N.Y., and a spokeswoman for the Academy of Nutrition and Dietetics, in Chicago. She recommends three meals plus a snack for her weight-loss clients.
駐紐約州勞雷爾霍洛(Laurel Hollow)的營養師、芝加哥美國營養和飲食學會(Academy of Nutrition and Dietetics)發言人凱倫·安澤爾(Karen Ansel)說：“如果你一直不停嘴，真的很容易每餐都吃多。”安澤爾向計劃瘦身的客戶建議一天吃三餐，外加一次零食。

Mini meals appear to be especially attractive to young adults and teens, including the group marketers call 'millennials.' Phil Lempert, a food industry expert (and spokesman for ConAgra Foods Inc.) who lives in Santa Monica, Calif., says eating six mini meals appeals to the sense of adventure many young people discover when they leave home and try cooking and tasting new foods. 'It's almost like having a buffet in your home,' he says.
少吃多餐似乎對年輕人和青少年（包括被營銷人員稱爲“千禧一代”的羣體）特別有吸引力。住在加州聖莫尼卡(Santa Monica)的食品行業專家（同時也是ConAgra Foods Inc.的發言人）菲爾·倫珀特(Phil Lempert)說，許多離開父母生活的年輕人嘗試自己做飯和品嚐新食物時會有一種探險的感覺，一天吃六小頓飯迎合了他們的這種心理。他說：“這很像在自己家裏吃自助餐。”

In the course of a recent day, Eli Penberthy, 30, who works in marketing for a Seattle organic grocery-store chain, feasted on yogurt parfait, a vegetable frittata, eggplant Parmesan, curry and rice, an apple with almond butter and salmon with quinoa and kale.
30歲的伊萊·彭伯西(Eli Penberthy)在西雅圖一家有機雜貨連鎖店做市場營銷工作。最近，她一天的食譜包括酸奶凍糕、一個意式蔬菜煎蛋餅、帕爾瑪乾酪烤茄子、咖喱配米飯、蘋果配杏仁醬，還有三文魚配藜麥和甘藍。

She prepares and freezes most of her meals ahead of time and brings them to work. Eating a variety of foods prepared in a hot dish keeps her feeling full through the day, she says. 'It's a procession of eating throughout the day.'
她會把大多數飯菜提前做好、冷藏起來，然後帶到上班的地方。她說，吃各種食材做成的熱食讓她一整天都有飽腹感。她說：“我一天裏會有序地進食。”

Eating this way is labor-intensive. Mr. Shor says he will spend a couple of hours on a Sunday preparing chili or meatloaf, dividing it up and freezing it; sometimes, he'll make enough for two weeks. It 'took a little legs' to get used to the routine, Mr. Shor says, but it makes him feel healthy.
這種吃法有些費事。肖爾說，星期天他會花幾個小時準備辣肉醬或烘肉餅，把菜餚分成若干份然後冷藏起來；有時他會準備夠吃兩週的飯菜。肖爾說，習慣這一套程序“要費一點周折”，但這讓他感覺很健康。Researchers say there is conflicting scientific evidence as to whether eating frequent small meals has any specific weight-loss benefits. A 2011 study published in the journal Obesity followed 50 people who were asked to exercise at least 200 minutes a week and to eat from 1,200 to 1,500 calories a day. They were divided into two groups, one eating three meals a day and the other eating six.
研究人員稱，少吃多餐究竟是否有助於瘦身還缺乏統一的科學依據。《肥胖研究》(Obesity) 2011年刊登的一項研究追蹤了50名實驗對象，研究者要求這些人一週至少鍛鍊200分鐘，一天攝入1,200至1,500卡路里。實驗對象被分爲兩組，一組一天吃三頓，另一組一天吃六頓。

People in both groups lost similar amounts of weight. But the group eating six smaller meals reported feeling less hungry, says Hollie Raynor, associate professor at the University of Tennessee, Knoxville who conducted the research.
這兩組實驗對象體重減少的數量相當。但進行此項研究的田納西大學諾克斯維爾分校(University of Tennessee, Knoxville)助理教授哈莉·雷納(Hollie Raynor)稱，一天吃六小頓的實驗組報告稱他們的飢餓感較弱。

'We cannot say one or the other was better,' Dr. Raynor says, adding that in other research she has found normal-weight individuals tend to eat more often each day than overweight individuals.
雷納稱，“這兩種方式哪一種更好還很難說。”她還表示，她在另一項研究中發現，體重正常者每天進餐的次數往往比超重者多。

Heather Leidy, assistant professor of nutrition at the University of Missouri, in Columbia, published a 2010 review of eating-frequency studies in the Journal of Nutrition and says they show consumption of fewer large meals may be slightly more beneficial for weight loss and satiety.
密蘇里大學哥倫比亞分校(University of Missouri Columbia)的營養學助理教授希瑟·萊迪(Heather Leidy) 2010年在《營養學期刊》(Journal of Nutrition)上發表了一篇針對進餐頻率相關研究的綜述文章。她說，這些研究顯示，少吃一些大餐可能更有助於減輕體重和增加飽足感。

On the other hand, she notes, eating fewer than three by skipping meal times is a known cause of weight gain.
但她指出，從另一方面來看，該吃飯的時候不吃，一日少於三餐是已知的導致體重增加的原因。

Even so, individuals are likely to find their own experiences vary. 'Three is not the magical number,' Dr. Leidy says.
不過，情況可能還是因人而異。萊迪說：“‘三’這個數字並沒有什麼神奇的魔力。”

Brian Wansink, a Cornell University behavioral economist and author of books including 'Mindless Eating' and 'Slim by Design,' says while a healthy snack might be a bag of almonds, a healthy mini meal involves more than two food groups. Mini meals should be eaten sitting down with silverware, not standing up.
康奈爾大學(Cornell University)的行爲經濟學家、《瞎吃》(Mindless Eating)和《苗條源自設計》(Slim by Design)等書作者布萊恩·汪辛克(Brian Wansink)稱，健康的零食可以是一袋杏仁，而一頓健康的迷你餐要包含兩種以上的食物。迷你餐應該坐下來用銀製餐具吃，而不是站着吃。

Dr. Wansink says mini meals appeal to busy professionals and singles who don't cook every day. These consumers find many more healthy prepackaged options in supermarkets than existed just 10 years ago, 'We have very fractured [work] days and very attractive alternatives,' he says.
汪辛克說，迷你餐吸引忙碌的專業人士和單身人士，這些人不每天做飯。如今，這些消費者能夠在超市裏買到比10年前多得多的健康預包裝食品。他還說：“現在我們的工作時間非常分散，而且我們也有可以替代正餐的很好的選擇。”

Portions are downright tiny. Ms. Penberthy divides her vegetable frittata into seven-bite portions. Mr. Shor makes a salad with a handful of broccoli florets, thinly sliced carrots, a 'small hint' of mayonnaise and five dried cranberries.
每一份迷你餐都只有一點點。彭伯西把她的意式蔬菜煎蛋餅分成若干份，每份是七口的量。肖爾用一把花椰菜、切成細條的胡蘿蔔、“一丁點”蛋黃醬和五個蔓越橘幹做沙拉。

Brendan Shea, 29, a university publicist in Chicago, says as a result of eating mini meals, he visits the grocery store twice a week rather than once. He says 'lunch' gets expensive. 'Instead of one lunch, I have to buy two lunches,' says Mr. Shea, who recently ate small portions of sushi and a kale salad from a nearby Whole Foods for his midday meals.
29歲的布蘭登·謝伊(Brendan Shea)是芝加哥一所大學的公關人員。他說，以前他一週去一次雜貨店，採用少吃多餐的方式之後，他一週需要去兩次。他說，“午餐”變貴了。謝伊說，“買一份午餐不行，我必須要買兩份。”謝伊最近午飯吃的是從附近一家Whole Foods買的小份壽司和甘藍沙拉。

Steering away from a traditional diet can lead to raised eyebrows in the office. Mr. Shea says he tries to avoid bumping into co-workers in the morning, when he is carrying his bag of food and an 80-ounce water bottle. He says he doesn't want to seem high-maintenance when it comes to food.
不吃傳統飲食在辦公室裏可能會引人側目。謝伊說，早晨他提着一袋吃的和一瓶80盎司的水走進辦公室時會盡量避免撞見同事。他說，他不想給人留下吃東西挑剔的印象。

'I try to be a little clandestine about it,' Mr. Shea says. 'And I have my own office, so they don't necessarily see me eating.'
謝伊說：“我想做得保密一點。我有自己的辦公室，所以他們不一定會看到我吃東西。”

Kara Kilmer, a co-worker of five years, says she has noticed Mr. Shea's diet because he visits restaurants for lunch less frequently and no longer purchases a cookie that he used to share with co-workers for dessert. It has also changed the mood of happy hour gatherings. 'He'll come and just drink water,' she says.
與謝伊共事五年的同事卡拉·基爾默(Kara Kilmer)說，她注意到了謝伊飲食的變化，因爲他午餐不常去餐館吃了，也不像以前那樣買餅乾分給同事。謝伊的做法也改變了同事聚會暢飲時的氣氛。她說：“他會來，但只喝水。”