中国和日本人吃那么多米饭（碳水），为什么却不胖？
正文翻译
How are Chinese people slim even when they eat rice so much?
中国人吃那么多米饭（碳水），怎么还这么苗条？
How are Chinese people slim even when they eat rice so much?
中国人吃那么多米饭（碳水），怎么还这么苗条？
评论翻译
Im Yang Gyoon
The picture you presented is Korean food
Korean food mainly eats fermented seasonings and fermented side dishes.
Therefore, it becomes a healthy meal
However, most Chinese food is fried in pork fat or contains a lot of animal fat.
This oil causes various diseases by increasing the concentration of bad cholesterol in human obesity and blood.
你介绍的图片是韩国食品
韩国食品主要吃发酵的调味品和发酵的配菜。
因此，它是一种健康的膳食
然而，大多数中国食品是用猪肉油炸的，或含有大量的动物脂肪。
这种油通过增加人体肥胖和血液中坏胆固醇的浓度而导致各种疾病。
Lucia Garcia
, Worked at Hospitals
Answered Dec 29
According to the survey, China's obesity rate is 7% in 2020, and China is one of the countries with the lowest obesity rate in the world.
Rice is the staple food of China. Chinese people eat rice at every meal, 7 days a week.
The calories of cooked rice are not high, 100 grams of cooked rice contains 115 calories. Eating rice will not gain weight.
In contrast, Chinese people consume an average of 2970 calories per day, while Americans consume 3770 calories per day.
Rice has high nutritional value. Rice contains essential carbohydrates, protein, insoluble fiber, fat, vitamin B1, niacin, vitamin C, and minerals such as calcium, phosphorus, potassium, and iron.
Cooked rice is easy to digest and absorb, and can provide the body with essential nutrients and energy every day.
Rice is a kind of "super food", and more than 3 billion people in the world eat rice.
Rice is a staple food in many countries, such as China, Japan, North Korea, South Korea, Vietnam, Laos, Cambodia, Thailand, Myanmar, Philippines, Indonesia, Singapore, Malaysia, Brunei, India, Pakistan, Bangladesh, Nepal, Sri Lanka and so on.
根据调查，2020年中国的肥胖率为7%，中国是世界上肥胖率最低的国家之一。
大米是中国的主食。中国人每餐都要吃米饭，一周7天。
熟米饭的热量并不高，100克熟米饭含有115卡路里。吃米饭不会发胖。
相比之下，中国人每天平均消耗2970卡路里，而美国人每天消耗3770卡路里。
大米具有很高的营养价值。大米含有必需的碳水化合物、蛋白质、不溶性纤维、脂肪、维生素B1、烟酸、维生素C以及钙、磷、钾和铁等矿物质。
煮熟的大米易于消化和吸收，可以每天为人体提供必要的营养和能量。
大米是一种"超级食物"，世界上有30多亿人吃大米。
大米是许多国家的主食，如中国、日本、朝鲜、韩国、越南、老挝、柬埔寨、泰国、缅甸、菲律宾、印度尼西亚、新加坡、马来西亚、文莱、印度、巴基斯坦、孟加拉国、尼泊尔、斯里兰卡等。
, Worked at Hospitals
Answered Dec 29
According to the survey, China's obesity rate is 7% in 2020, and China is one of the countries with the lowest obesity rate in the world.
Rice is the staple food of China. Chinese people eat rice at every meal, 7 days a week.
The calories of cooked rice are not high, 100 grams of cooked rice contains 115 calories. Eating rice will not gain weight.
In contrast, Chinese people consume an average of 2970 calories per day, while Americans consume 3770 calories per day.
Rice has high nutritional value. Rice contains essential carbohydrates, protein, insoluble fiber, fat, vitamin B1, niacin, vitamin C, and minerals such as calcium, phosphorus, potassium, and iron.
Cooked rice is easy to digest and absorb, and can provide the body with essential nutrients and energy every day.
Rice is a kind of "super food", and more than 3 billion people in the world eat rice.
Rice is a staple food in many countries, such as China, Japan, North Korea, South Korea, Vietnam, Laos, Cambodia, Thailand, Myanmar, Philippines, Indonesia, Singapore, Malaysia, Brunei, India, Pakistan, Bangladesh, Nepal, Sri Lanka and so on.
根据调查，2020年中国的肥胖率为7%，中国是世界上肥胖率最低的国家之一。
大米是中国的主食。中国人每餐都要吃米饭，一周7天。
熟米饭的热量并不高，100克熟米饭含有115卡路里。吃米饭不会发胖。
相比之下，中国人每天平均消耗2970卡路里，而美国人每天消耗3770卡路里。
大米具有很高的营养价值。大米含有必需的碳水化合物、蛋白质、不溶性纤维、脂肪、维生素B1、烟酸、维生素C以及钙、磷、钾和铁等矿物质。
煮熟的大米易于消化和吸收，可以每天为人体提供必要的营养和能量。
大米是一种"超级食物"，世界上有30多亿人吃大米。
大米是许多国家的主食，如中国、日本、朝鲜、韩国、越南、老挝、柬埔寨、泰国、缅甸、菲律宾、印度尼西亚、新加坡、马来西亚、文莱、印度、巴基斯坦、孟加拉国、尼泊尔、斯里兰卡等。
Larry Robinson
Around 1980 I went on a rice diet to lose 15 pounds. I lost that 15 pounds in about a month. I couldn’t eat rice again for a couple of years because I was sick of eating it. I’ve now gone back to eating rice but I can’t force myself to go back on the rice diet.
1980年左右，我为了减掉15磅的体重而进行了一次米饭减肥。我在大约一个月内减掉了这15磅。我有几年时间不能再吃米饭，因为我讨厌吃米饭。现在我又开始吃米饭了，但是我不能强迫自己再去把日常饮食都换成米饭了。
Around 1980 I went on a rice diet to lose 15 pounds. I lost that 15 pounds in about a month. I couldn’t eat rice again for a couple of years because I was sick of eating it. I’ve now gone back to eating rice but I can’t force myself to go back on the rice diet.
1980年左右，我为了减掉15磅的体重而进行了一次米饭减肥。我在大约一个月内减掉了这15磅。我有几年时间不能再吃米饭，因为我讨厌吃米饭。现在我又开始吃米饭了，但是我不能强迫自己再去把日常饮食都换成米饭了。
Charles Jameson
But isn’t high Glycemic Index an issue for white rice? I often wonder why high GI doesn’t result in higher levels of obesity in China. Perhaps it is simply related to “quantity” consumed?
但是高血糖指数对白米来说不是一个问题吗？我经常想，为什么高血糖指数不会导致中国人的肥胖水平提高？也许这只是与消耗的"数量"有关？
But isn’t high Glycemic Index an issue for white rice? I often wonder why high GI doesn’t result in higher levels of obesity in China. Perhaps it is simply related to “quantity” consumed?
但是高血糖指数对白米来说不是一个问题吗？我经常想，为什么高血糖指数不会导致中国人的肥胖水平提高？也许这只是与消耗的"数量"有关？
Ricci Suarez
Because in Asia, we normally eat rice with a lot of different vegetables, soups and side dishes, including seafood and some meat. We do not just eat rice by itself in huge quantities. By pairing rice with a lot of other things, you end up not eating too much rice. Here is an example of a meal:
因为在亚洲，我们吃米饭时通常会搭配很多不同的蔬菜、汤和配菜，包括海鲜和一些肉类。我们不只是大量地单独吃米饭。通过将米饭与许多其他东西搭配，你最终不会吃太多米饭。下面是一个吃饭的例子：
Because in Asia, we normally eat rice with a lot of different vegetables, soups and side dishes, including seafood and some meat. We do not just eat rice by itself in huge quantities. By pairing rice with a lot of other things, you end up not eating too much rice. Here is an example of a meal:
因为在亚洲，我们吃米饭时通常会搭配很多不同的蔬菜、汤和配菜，包括海鲜和一些肉类。我们不只是大量地单独吃米饭。通过将米饭与许多其他东西搭配，你最终不会吃太多米饭。下面是一个吃饭的例子：
Im Yang Gyoon
The picture you presented is Korean food
Korean food mainly eats fermented seasonings and fermented side dishes.
Therefore, it becomes a healthy meal
However, most Chinese food is fried in pork fat or contains a lot of animal fat.
This oil causes various diseases by increasing the concentration of bad cholesterol in human obesity and blood.
你介绍的图片是韩国食品
韩国食品主要吃发酵的调味品和发酵的配菜。
因此，它是一种健康的膳食
然而，大多数中国食品是用猪肉油炸的，或含有大量的动物脂肪。
这种油通过增加人体肥胖和血液中坏胆固醇的浓度而导致各种疾病。
Ricci Suarez
My grandma is Chinese and she did not cook with a lot of fats. She did cook a lot of vegetable side dishes and was partial to seafood. But China is so big just as Asia is also so huge; so the types and kinds of side dishes is so variable. People also have different preferences. There could be areas and regions that use different kinds of side dishes; whether it is considered healthy or not would depend on case by case basis. However, the point I was making was in response to the comment about rice. That asians do not generally just eat mounds of rice by itself; we usually eat rice with various side dishes, making it more interesting & not monotonous and at same time reduces likelihood of eating too much mounds of rice.
我的祖母是中国人，她做饭时不使用大量的脂肪。她确实做了很多蔬菜配菜，而且偏爱海鲜。还有中国这么大，就像一个大洲一样；所以配菜的类型和种类是如此的多变。人们也有不同的偏好。可能有一些地区使用不同种类的配菜；这是否被认为是健康的，将取决于个案的基础。然而，我所提出的观点是针对关于米饭的评论。亚洲人一般不会只吃一大堆米饭；我们通常会在吃米饭时搭配各种配菜，使其更加有趣而不单调，同时也减少了吃一大堆米饭的可能性。
My grandma is Chinese and she did not cook with a lot of fats. She did cook a lot of vegetable side dishes and was partial to seafood. But China is so big just as Asia is also so huge; so the types and kinds of side dishes is so variable. People also have different preferences. There could be areas and regions that use different kinds of side dishes; whether it is considered healthy or not would depend on case by case basis. However, the point I was making was in response to the comment about rice. That asians do not generally just eat mounds of rice by itself; we usually eat rice with various side dishes, making it more interesting & not monotonous and at same time reduces likelihood of eating too much mounds of rice.
我的祖母是中国人，她做饭时不使用大量的脂肪。她确实做了很多蔬菜配菜，而且偏爱海鲜。还有中国这么大，就像一个大洲一样；所以配菜的类型和种类是如此的多变。人们也有不同的偏好。可能有一些地区使用不同种类的配菜；这是否被认为是健康的，将取决于个案的基础。然而，我所提出的观点是针对关于米饭的评论。亚洲人一般不会只吃一大堆米饭；我们通常会在吃米饭时搭配各种配菜，使其更加有趣而不单调，同时也减少了吃一大堆米饭的可能性。
Gibson Gill
What a joke, when Chinese cook, they mix meat and vegetables, not all of them deep-fried. And Korean kimchi pickles will produce nitrites that are not good for the human body during the fermentation process. Eating too much has a great impact on your health.
真是个笑话，中国人做饭的时候，都是荤素搭配，并不是都是油炸的。而韩国的泡菜在发酵过程中会产生亚硝酸盐，对人体不利。吃多了对身体有很大影响。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
What a joke, when Chinese cook, they mix meat and vegetables, not all of them deep-fried. And Korean kimchi pickles will produce nitrites that are not good for the human body during the fermentation process. Eating too much has a great impact on your health.
真是个笑话，中国人做饭的时候，都是荤素搭配，并不是都是油炸的。而韩国的泡菜在发酵过程中会产生亚硝酸盐，对人体不利。吃多了对身体有很大影响。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Goby Govindassamy
I think it's because these countries only started eating large amount of rice in the past 20–30 years, before that the quantities were much smaller. It takes several decades to become insulin resistant with this type of diet (with junk food and sugar it would be even faster, but seems like they still manage to avoid it).
我认为这是因为这些国家在过去20-30年才开始吃大量的米饭，在此之前，数量要少得多。这种类型的饮食需要几十年的时间才能产生胰岛素抵抗（如果是垃圾食品和糖，速度会更快，但似乎他们仍然能够避免这种情况）。
I think it's because these countries only started eating large amount of rice in the past 20–30 years, before that the quantities were much smaller. It takes several decades to become insulin resistant with this type of diet (with junk food and sugar it would be even faster, but seems like they still manage to avoid it).
我认为这是因为这些国家在过去20-30年才开始吃大量的米饭，在此之前，数量要少得多。这种类型的饮食需要几十年的时间才能产生胰岛素抵抗（如果是垃圾食品和糖，速度会更快，但似乎他们仍然能够避免这种情况）。
George Yu
You have it backwards. The Chinese ate far higher quantities of carbohydrates when there was limited fat and protein in their diet. City dewelling adults were rationed 15–18kg of wheat/rice every month before rationing stopped in the 90s, and often that wasn’t enough.
你把话说反了。当中国人的饮食中脂肪和蛋白质供给有限时，他们吃的碳水化合物的数量反而要高得多。在90年代配给制停止之前，城市里的成年人每个月要配给15-18公斤的小麦/大米，但这通常往往还不够。
You have it backwards. The Chinese ate far higher quantities of carbohydrates when there was limited fat and protein in their diet. City dewelling adults were rationed 15–18kg of wheat/rice every month before rationing stopped in the 90s, and often that wasn’t enough.
你把话说反了。当中国人的饮食中脂肪和蛋白质供给有限时，他们吃的碳水化合物的数量反而要高得多。在90年代配给制停止之前，城市里的成年人每个月要配给15-18公斤的小麦/大米，但这通常往往还不够。
Goby Govindassamy
I didn't know about that, it's interesting. I thought it was like some Indians who eat insane amounts of rice, and end up with a fatty liver before they reaching their 40s.
我不知道这一点，这很有趣。我以为这就像一些印度人吃了大量的米，结果在40岁之前就得了脂肪肝。
I didn't know about that, it's interesting. I thought it was like some Indians who eat insane amounts of rice, and end up with a fatty liver before they reaching their 40s.
我不知道这一点，这很有趣。我以为这就像一些印度人吃了大量的米，结果在40岁之前就得了脂肪肝。
George Yu
Yeah, when there wasn’t enough food with higher energy density, they had to make up with copious amount of grain. A lot of Chinese eat very little refined grain these days, concerned with their health and ever increasing waistline (yours truly included). Something I forgot to mention in the last comment, factory workers’ grain ration was over 22.5kg/month. Nowadays, it takes me at least a year to go through one 50lb bag of rice. Eating that much rice in a month is unthinkable!
是的，当没有足够的高能量食物时，他们不得不用大量的谷物来弥补。现在很多中国人都很少吃精制粮食，他们关心的是自己的健康和不断增加的腰围（包括你在内）。我在上一篇评论中忘记提到，工厂工人的粮食配给量超过22.5公斤/月。现在，我至少需要一年时间才能吃完一袋50磅的大米。在一个月内吃这么多大米是不可想象的!
Yeah, when there wasn’t enough food with higher energy density, they had to make up with copious amount of grain. A lot of Chinese eat very little refined grain these days, concerned with their health and ever increasing waistline (yours truly included). Something I forgot to mention in the last comment, factory workers’ grain ration was over 22.5kg/month. Nowadays, it takes me at least a year to go through one 50lb bag of rice. Eating that much rice in a month is unthinkable!
是的，当没有足够的高能量食物时，他们不得不用大量的谷物来弥补。现在很多中国人都很少吃精制粮食，他们关心的是自己的健康和不断增加的腰围（包括你在内）。我在上一篇评论中忘记提到，工厂工人的粮食配给量超过22.5公斤/月。现在，我至少需要一年时间才能吃完一袋50磅的大米。在一个月内吃这么多大米是不可想象的!
Milord Jimmy Lee
I see a lot of people replying to you, but nobody’s hit the nail. The issue is that glycemic index is at most tangentially related to obesity. The most important is caloric intake ie surplus.
我看到很多人都在回复你，但没有人说到要点。问题在于，血糖指数与肥胖最多只是有一点关系。最重要的是热量的摄入，即过剩。
I see a lot of people replying to you, but nobody’s hit the nail. The issue is that glycemic index is at most tangentially related to obesity. The most important is caloric intake ie surplus.
我看到很多人都在回复你，但没有人说到要点。问题在于，血糖指数与肥胖最多只是有一点关系。最重要的是热量的摄入，即过剩。
Zachary Abelardo
Rice is not the villain here: it’s people who fail to move enough daily. The step count of average Asian is unquestionably way more than sedentary American.
大米不是发胖的元凶：是那些每天没有足够运动的人。普通亚洲人的步数无疑比久坐的美国人要多得多。
Rice is not the villain here: it’s people who fail to move enough daily. The step count of average Asian is unquestionably way more than sedentary American.
大米不是发胖的元凶：是那些每天没有足够运动的人。普通亚洲人的步数无疑比久坐的美国人要多得多。
Donald Canton
In addition the French fries and popcorn make more Americans couch potatoes.
此外，薯条和爆米花使更多美国人成为沙发土豆。
In addition the French fries and popcorn make more Americans couch potatoes.
此外，薯条和爆米花使更多美国人成为沙发土豆。
Dima Ma
Potatoes are even lower in calories. 100g is 77 calories.
I think it’s not about rice. It’s about eating crap in general and lots of it while not doing much.
马铃薯的热量更低。100克是77卡路里。
我认为这与大米无关。这是关于老是吃垃圾食品，而且是大量的垃圾食品，还不运动。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Potatoes are even lower in calories. 100g is 77 calories.
I think it’s not about rice. It’s about eating crap in general and lots of it while not doing much.
马铃薯的热量更低。100克是77卡路里。
我认为这与大米无关。这是关于老是吃垃圾食品，而且是大量的垃圾食品，还不运动。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Skye
Potatoes also are filling, they leave one feeling satiated, and hence I use in many meals, only once a day, during the week. Potatoes, too, are high in vitamins and minerals.
Apparently potato skin is higher in minerals. Sometimes I boil our potatoes with skin, and then peel off the very paper fine layer of skin so as not to loose the valuable vitamin and mineral content in that area.
土豆也很能填满肚子，它们让人有饱腹感，因此一周之中我在许多餐中都使用土豆，一天只用一次。马铃薯也含有大量的维生素和矿物质。
显然，土豆皮的矿物质含量更高。有时我把土豆连皮煮熟，然后剥去非常细的一层皮，这样就不会失去该区域宝贵的维生素和矿物质含量。
Potatoes also are filling, they leave one feeling satiated, and hence I use in many meals, only once a day, during the week. Potatoes, too, are high in vitamins and minerals.
Apparently potato skin is higher in minerals. Sometimes I boil our potatoes with skin, and then peel off the very paper fine layer of skin so as not to loose the valuable vitamin and mineral content in that area.
土豆也很能填满肚子，它们让人有饱腹感，因此一周之中我在许多餐中都使用土豆，一天只用一次。马铃薯也含有大量的维生素和矿物质。
显然，土豆皮的矿物质含量更高。有时我把土豆连皮煮熟，然后剥去非常细的一层皮，这样就不会失去该区域宝贵的维生素和矿物质含量。
Thomas Martin
I wonder if the skins hold pesticides? But i agree skins in general are high in nutrition.
我不知道这些皮是否含有农药残留？但我同意，一般来说，皮的营养成分很高。
I wonder if the skins hold pesticides? But i agree skins in general are high in nutrition.
我不知道这些皮是否含有农药残留？但我同意，一般来说，皮的营养成分很高。
Josie Abustan
When I was in Hongkong several years ago, these are the things I noticed.
Mostly use bikes, that burns lots of calories.
They drink hot tea, it’s proven antioxidant. Less calories compared to soda.
They don’t have cookies, sweets & deserts that are common in US. They got sweets but I think less compared in US.
Lots of people are walking, burns calories.
Lots of people outside. If you are outside, you don’t watch tv & eat.
几年前我在香港的时候，下面是我注意到的事情：
大多数人使用自行车，这可以消耗大量的卡路里。
他们喝热茶，它被证明是抗氧化剂。与苏打水相比，卡路里更少。
他们没有在美国常见的饼干、甜食和甜点。他们有甜食，但我认为比美国少。
很多人在散步，燃烧卡路里。
很多人都在外面。如果你在外面，你就不会看电视和吃东西。
When I was in Hongkong several years ago, these are the things I noticed.
Mostly use bikes, that burns lots of calories.
They drink hot tea, it’s proven antioxidant. Less calories compared to soda.
They don’t have cookies, sweets & deserts that are common in US. They got sweets but I think less compared in US.
Lots of people are walking, burns calories.
Lots of people outside. If you are outside, you don’t watch tv & eat.
几年前我在香港的时候，下面是我注意到的事情：
大多数人使用自行车，这可以消耗大量的卡路里。
他们喝热茶，它被证明是抗氧化剂。与苏打水相比，卡路里更少。
他们没有在美国常见的饼干、甜食和甜点。他们有甜食，但我认为比美国少。
很多人在散步，燃烧卡路里。
很多人都在外面。如果你在外面，你就不会看电视和吃东西。
Choo Laik Tan
One’s body weight does not depend SOLELY on how much of what food is consumed. One’s genetics and lifestyle are other important factors. Over weight is a sure sign of over eating and not enough physical exertion.
In Asia, the poor depended on rice to fill their stomachs as that is the cheapest food. The poor also generally are involved in hard physical work to survive - certainly not a recipe for obesity.
一个人的体重并不完全取决于吃了多少食物。一个人的遗传和生活方式是其他重要因素。体重超标肯定是吃得过多和体力消耗不足的标志。
在亚洲，穷人依靠大米来填饱肚子，因为那是最便宜的食物。穷人一般也参与艰苦的体力劳动来生存--当然这不是肥胖的秘诀。
One’s body weight does not depend SOLELY on how much of what food is consumed. One’s genetics and lifestyle are other important factors. Over weight is a sure sign of over eating and not enough physical exertion.
In Asia, the poor depended on rice to fill their stomachs as that is the cheapest food. The poor also generally are involved in hard physical work to survive - certainly not a recipe for obesity.
一个人的体重并不完全取决于吃了多少食物。一个人的遗传和生活方式是其他重要因素。体重超标肯定是吃得过多和体力消耗不足的标志。
在亚洲，穷人依靠大米来填饱肚子，因为那是最便宜的食物。穷人一般也参与艰苦的体力劳动来生存--当然这不是肥胖的秘诀。
Arif Ehsan Malik
I have read a study when you eat rice after refrigerating and then warming before eating, these are less harmful and no bigger effect on your sugar levels. Using rice immediately after cooking is harmful for your blood sugar levels.
我读过一项研究，当你在吃米饭时，先把米饭放进冰箱，然后在吃之前加热，这些对你的血糖水平的危害较小，没有较大影响。煮熟后立即使用大米对你的血糖水平是有害的。
I have read a study when you eat rice after refrigerating and then warming before eating, these are less harmful and no bigger effect on your sugar levels. Using rice immediately after cooking is harmful for your blood sugar levels.
我读过一项研究，当你在吃米饭时，先把米饭放进冰箱，然后在吃之前加热，这些对你的血糖水平的危害较小，没有较大影响。煮熟后立即使用大米对你的血糖水平是有害的。
Skye
Potatoes cooled, and or, reheated, same deal - cooling changes the type of starch to supposedly a better type. Hence I make my own potato salad with many meals, so that even though recently cooked, they are cooled and thus their starch altered to a more beneficial type.
土豆冷却后重新加热也是一样的--这是因为冷却后的淀粉类型会改变，据说是一种更好的类型。因此，我在许多餐中自己做土豆沙拉，这样，即使是刚煮好的土豆，也会被冷却，从而使其淀粉改变为更有益的类型。
Potatoes cooled, and or, reheated, same deal - cooling changes the type of starch to supposedly a better type. Hence I make my own potato salad with many meals, so that even though recently cooked, they are cooled and thus their starch altered to a more beneficial type.
土豆冷却后重新加热也是一样的--这是因为冷却后的淀粉类型会改变，据说是一种更好的类型。因此，我在许多餐中自己做土豆沙拉，这样，即使是刚煮好的土豆，也会被冷却，从而使其淀粉改变为更有益的类型。
Toolmaker
Chinese people typically walk, walk up and down many flights of stairs, ride bicycle, and exercise as part of their daily life. They stay physically active the entire day.
中国人通常在日常生活中步行、上下许多楼梯、骑自行车和锻炼。他们一整天都在进行身体锻炼。
Chinese people typically walk, walk up and down many flights of stairs, ride bicycle, and exercise as part of their daily life. They stay physically active the entire day.
中国人通常在日常生活中步行、上下许多楼梯、骑自行车和锻炼。他们一整天都在进行身体锻炼。
Gunatilleka Leslie
I lived in Nigeria for about 10 years; was surprised to find that Nigerians consumed rice in a big way.
我在尼日利亚生活了大约10年；惊讶地发现，尼日利亚人大量消费大米。
I lived in Nigeria for about 10 years; was surprised to find that Nigerians consumed rice in a big way.
我在尼日利亚生活了大约10年；惊讶地发现，尼日利亚人大量消费大米。
Koh Soo Thiam
Because Nigeria's climate is suitable for paddy farming and may be influenced by the Chinese.
因为尼日利亚的气候适合水稻种植，并且可能受到了中国人的影响。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Because Nigeria's climate is suitable for paddy farming and may be influenced by the Chinese.
因为尼日利亚的气候适合水稻种植，并且可能受到了中国人的影响。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Rani Khrisna
I don't know why eating regular portion of rice will make you obese. We only eat 1 cup of rice and other vegetable, the total of our meal is no more than 1kg including a glass of water. After meal we only gain weight 1kg that after we sleep overnight we are going back to our normal weight or little bit less because we are dehydrated.
We are not crazy about cookies, ice cream, cakes, candies, gummy bears that are common in western. Our snack are usually not too sweet, but I prefer savory snack with small portion, because it is snack not meal.
Probably the main important thing, we never be taught that overweight is a good thing. So it came to our mind since we were small child to that too much eating is bad. To never let out your body over limit your regular size. Never accept that your big body is better which is let you loose. Once the pants are not fitting anymore, it is time to go diet and exercise until you fit in your pants again.
I think it is not about rice or wheat or whatever staple food we eat, but it comes from our mindset. As parent you cannot let your child eating as they like.. For example, my parents never let me eat 'snackie food’ before meal. After meal, wait for another hour before eat your snack. That way your child will have only meal and less snack because they are already full. As for my parents, they rarely give us snack and candies and never saving snack in kitchen or fridge. (We only have cake in the fridge as leftover birthday cake. We don't celebrate things with cake unless it was children’s birthday. Parents' birthday, we usually eating out, no cake.) If we still hungry after meal, just eat leftover meal or having second. But it was rare case that we still hungry after meal because my parents will feed us until we can't eat anymore. Now I think the portion was like it was enough for an adult. That mindset is stick to my mind until now.
Once I let myself loose was when I start to work. Because I thought I already make money myself, I bought things I never have in my life before and become over weight in only 10years my weight went to72 kg from 57kg. At 72kg I promise my self this is my heaviest and start to loose weight. I am in 65kgs now and hope I can reach my 20s weight.
我不知道为什么吃普通分量的米饭会使你肥胖。我们只吃1杯米饭和其他蔬菜，包括一杯水在内的总饭量不超过1公斤。饭后我们只增加了1公斤的体重，在我们睡了一夜之后，我们的体重就会恢复到正常水平，或者因为脱水而减少一点。
我们不喜欢西方国家常见的饼干、冰淇淋、蛋糕、糖果、软糖。我们的零食通常不太甜，我更喜欢小份量的咸味零食，因为它是零食，不是正餐。
可能最重要的是，我们从来没有被教导过超重是一件好事。因此，我们从小就想到，吃得太多是不好的。永远不要让你的身体超过你的正常尺寸。永远不要接受你的大身体更好的想法，这会让你放松。一旦裤子不再合身，就是时候节食和锻炼了，直到你能再次穿上裤子。
我认为这与大米或小麦或我们吃的任何主食无关，而是来自我们的心态。作为父母，你不能让你的孩子随意吃东西。例如，我的父母从来不让我在饭前吃"零食"。饭后，再等一个小时才吃零食。这样一来，你的孩子就会只吃正餐而少吃零食，因为他们已经吃饱了。至于我的父母，他们很少给我们零食和糖果，也从不把零食放在厨房或冰箱里。(我们只在冰箱里放蛋糕，因为是剩下的生日蛋糕。我们不会用蛋糕来庆祝，除非是孩子的生日。父母的生日，我们通常在外面吃，没有蛋糕）。如果我们吃完饭还饿，就吃剩下的饭，或者吃第二餐。但很少有饭后还饿的情况，因为我的父母会把我们喂到不能再吃为止。现在我想，那份量对一个成年人来说已经足够了。这种心态一直到现在都在我的脑海中挥之不去。
当我开始工作时，我就放松了自己。因为我认为我已经赚到了钱，所以我买了我以前从未买过的东西，并且在短短10年内变得超重，我的体重从57公斤增加到72公斤。在72公斤时，我向自己保证这是我最重的时候，并开始减肥。我现在的体重是65公斤，希望能达到我20岁时的体重。
I don't know why eating regular portion of rice will make you obese. We only eat 1 cup of rice and other vegetable, the total of our meal is no more than 1kg including a glass of water. After meal we only gain weight 1kg that after we sleep overnight we are going back to our normal weight or little bit less because we are dehydrated.
We are not crazy about cookies, ice cream, cakes, candies, gummy bears that are common in western. Our snack are usually not too sweet, but I prefer savory snack with small portion, because it is snack not meal.
Probably the main important thing, we never be taught that overweight is a good thing. So it came to our mind since we were small child to that too much eating is bad. To never let out your body over limit your regular size. Never accept that your big body is better which is let you loose. Once the pants are not fitting anymore, it is time to go diet and exercise until you fit in your pants again.
I think it is not about rice or wheat or whatever staple food we eat, but it comes from our mindset. As parent you cannot let your child eating as they like.. For example, my parents never let me eat 'snackie food’ before meal. After meal, wait for another hour before eat your snack. That way your child will have only meal and less snack because they are already full. As for my parents, they rarely give us snack and candies and never saving snack in kitchen or fridge. (We only have cake in the fridge as leftover birthday cake. We don't celebrate things with cake unless it was children’s birthday. Parents' birthday, we usually eating out, no cake.) If we still hungry after meal, just eat leftover meal or having second. But it was rare case that we still hungry after meal because my parents will feed us until we can't eat anymore. Now I think the portion was like it was enough for an adult. That mindset is stick to my mind until now.
Once I let myself loose was when I start to work. Because I thought I already make money myself, I bought things I never have in my life before and become over weight in only 10years my weight went to72 kg from 57kg. At 72kg I promise my self this is my heaviest and start to loose weight. I am in 65kgs now and hope I can reach my 20s weight.
我不知道为什么吃普通分量的米饭会使你肥胖。我们只吃1杯米饭和其他蔬菜，包括一杯水在内的总饭量不超过1公斤。饭后我们只增加了1公斤的体重，在我们睡了一夜之后，我们的体重就会恢复到正常水平，或者因为脱水而减少一点。
我们不喜欢西方国家常见的饼干、冰淇淋、蛋糕、糖果、软糖。我们的零食通常不太甜，我更喜欢小份量的咸味零食，因为它是零食，不是正餐。
可能最重要的是，我们从来没有被教导过超重是一件好事。因此，我们从小就想到，吃得太多是不好的。永远不要让你的身体超过你的正常尺寸。永远不要接受你的大身体更好的想法，这会让你放松。一旦裤子不再合身，就是时候节食和锻炼了，直到你能再次穿上裤子。
我认为这与大米或小麦或我们吃的任何主食无关，而是来自我们的心态。作为父母，你不能让你的孩子随意吃东西。例如，我的父母从来不让我在饭前吃"零食"。饭后，再等一个小时才吃零食。这样一来，你的孩子就会只吃正餐而少吃零食，因为他们已经吃饱了。至于我的父母，他们很少给我们零食和糖果，也从不把零食放在厨房或冰箱里。(我们只在冰箱里放蛋糕，因为是剩下的生日蛋糕。我们不会用蛋糕来庆祝，除非是孩子的生日。父母的生日，我们通常在外面吃，没有蛋糕）。如果我们吃完饭还饿，就吃剩下的饭，或者吃第二餐。但很少有饭后还饿的情况，因为我的父母会把我们喂到不能再吃为止。现在我想，那份量对一个成年人来说已经足够了。这种心态一直到现在都在我的脑海中挥之不去。
当我开始工作时，我就放松了自己。因为我认为我已经赚到了钱，所以我买了我以前从未买过的东西，并且在短短10年内变得超重，我的体重从57公斤增加到72公斤。在72公斤时，我向自己保证这是我最重的时候，并开始减肥。我现在的体重是65公斤，希望能达到我20岁时的体重。
Sundararajan Jayaraman
Unlike the common assumption, rice has a lower glycemic index than wheat and poatato. It is a misconception that rice is bad and rice eaters are fat and have type 2 diabetes than others. That is not true. Type 2 diabetes is a metabolic disorder influenced by genetics. Obesity is due to consumption of too many calories, inactivity, and uncontrolled sugar intake.
与常见的假设不同，大米的升糖指数比小麦和马铃薯低。认为大米不好，吃大米的人比其他人更胖，会得2型糖尿病是一种误解。这不是真的。2型糖尿病是一种受遗传学影响的代谢紊乱。肥胖是由于消费过多的卡路里，不运动，以及不控制糖的摄入。
Unlike the common assumption, rice has a lower glycemic index than wheat and poatato. It is a misconception that rice is bad and rice eaters are fat and have type 2 diabetes than others. That is not true. Type 2 diabetes is a metabolic disorder influenced by genetics. Obesity is due to consumption of too many calories, inactivity, and uncontrolled sugar intake.
与常见的假设不同，大米的升糖指数比小麦和马铃薯低。认为大米不好，吃大米的人比其他人更胖，会得2型糖尿病是一种误解。这不是真的。2型糖尿病是一种受遗传学影响的代谢紊乱。肥胖是由于消费过多的卡路里，不运动，以及不控制糖的摄入。
George Yu
Most Chinese do not consume rice three meals a day, especially not breakfast. China produces more wheat than any other country and imports massive quantity from all over the world. Wheat makes up roughly 2/5 of Chinese grain consumption. Some northern provinces eat very little rice.
大多数中国人不会在一日三餐中都食用大米，尤其是不会在早餐食用。中国生产的小麦比任何其他国家都多，并从世界各地大量进口。小麦约占中国粮食消费的2/5。一些北方省份很少吃米饭。
Most Chinese do not consume rice three meals a day, especially not breakfast. China produces more wheat than any other country and imports massive quantity from all over the world. Wheat makes up roughly 2/5 of Chinese grain consumption. Some northern provinces eat very little rice.
大多数中国人不会在一日三餐中都食用大米，尤其是不会在早餐食用。中国生产的小麦比任何其他国家都多，并从世界各地大量进口。小麦约占中国粮食消费的2/5。一些北方省份很少吃米饭。
George Cunningham
That obesity rate is kinda misleading as it encompasses china as a whole and includes the agricultural side of China where they eat healthy. But look into the major cities you can see that obesity is certainly on the rise and a major health concern (in some cities its as high as 20%). Too much hot pot.
肥胖率有点误导，因为它说的是中国的整体情况，包括中国的农村方面，他们吃得很健康。但是看看主要城市，你可以看到肥胖症肯定在上升，是一个主要的健康问题（在一些城市，肥胖率高达20%）。太多的火锅了。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
That obesity rate is kinda misleading as it encompasses china as a whole and includes the agricultural side of China where they eat healthy. But look into the major cities you can see that obesity is certainly on the rise and a major health concern (in some cities its as high as 20%). Too much hot pot.
肥胖率有点误导，因为它说的是中国的整体情况，包括中国的农村方面，他们吃得很健康。但是看看主要城市，你可以看到肥胖症肯定在上升，是一个主要的健康问题（在一些城市，肥胖率高达20%）。太多的火锅了。
原创翻译：龙腾网 https://www.ltaaa.cn 转载请注明出处
Aurora Schaefer
I observed that Chinese eat Vegetables with rice. In the Philippines, rice is a side dish to main dishes of Pork, Poultry, Fish, Crustaceans, Seashells and a variety of Vegetable including Beans cooked in different ways. Hence it is not boring to eat rice.
我观察到，中国人吃蔬菜时要配米饭。在菲律宾，米饭是主菜的配菜，包括猪肉、家禽、鱼、甲壳类、贝壳和各种蔬菜，包括以不同方式烹制的豆类。因此，吃米饭并不无聊。
I observed that Chinese eat Vegetables with rice. In the Philippines, rice is a side dish to main dishes of Pork, Poultry, Fish, Crustaceans, Seashells and a variety of Vegetable including Beans cooked in different ways. Hence it is not boring to eat rice.
我观察到，中国人吃蔬菜时要配米饭。在菲律宾，米饭是主菜的配菜，包括猪肉、家禽、鱼、甲壳类、贝壳和各种蔬菜，包括以不同方式烹制的豆类。因此，吃米饭并不无聊。
Tenda Spencer
Chinese people aren’t the only slim people in the world. Italians eat heavily and aren’t stereotypically obese.
American or generic “western” diets tend to be high in carbs and sugars. That’s the issue.
中国人并不是世界上唯一苗条的人。意大利人吃得多，也不是刻板印象中的肥胖。
美国人或一般的"西方"饮食倾向于高碳水化合物和糖类。这就是问题所在。
Chinese people aren’t the only slim people in the world. Italians eat heavily and aren’t stereotypically obese.
American or generic “western” diets tend to be high in carbs and sugars. That’s the issue.
中国人并不是世界上唯一苗条的人。意大利人吃得多，也不是刻板印象中的肥胖。
美国人或一般的"西方"饮食倾向于高碳水化合物和糖类。这就是问题所在。
Richard Muller
, Prof Physics, partner (for 6 years) in Inn Season Restaurant in Berkeley
The Japanese don't eat "all day" -- at least, not in the US sense. The idea that some foods are more fattening than others is largely incorrect. If you don't put too much sauce on noodles, their calorie count is modest.
In the US, a huge problem comes from snacking. If you feel you are overweight, then for one day keep track of all the snacks you eat, and at the end of the day estimate the total calories (snacks + meals). If it is over 2,000 (female) or 2500 (male), you have a problem.
In Japan last year, I bought some "fast food" but I was concerned about looking like a rude American, so I decided not to eat it until I saw a Japanese person snacking. After a half hour, in the middle of Tokyo, I found no such person. I snuck into the garden of a temple, and with nobody around, I ate my meal.
In France, it is considered rude to eat anything if there are others nearby who don't have similar food. As a result, the French, with their elaborate and wonderful culture of food, are not overweight.
In my classes, I made a rule: you are allowed to eat or snack, provided that you share your food with anyone within sight, sound, or smell, who would like some.
When I was young (many many years ago) nobody snacked. I take that back -- in kindergarten, there was a snack time. But snacking was not considered a proper thing to do during the day. I suspect that the biggest reason for obesity in the US is our current culture of constantly eating.
日本人不会"整天"吃东西 -- 至少不会像美国意义上的那种。有些食物比其他食物更容易发胖的观点在很大程度上是不正确的。如果你不在面条上放太多的酱汁，它们的卡路里数是不多的。
在美国，一个巨大的问题来自于吃零食。如果你觉得自己超重，那么在一天内记录你吃的所有零食，并在一天结束时估计总热量（零食+正餐）。如果超过2000（女性）或2500（男性），你就有问题了。
去年在日本，我买了一些"快餐"，但我担心看起来像一个粗鲁的美国人，所以我决定不吃，直到我看到一个日本人在吃零食。半个小时后，在东京的市中心，我没有发现这样的人。我偷偷溜进一座寺庙的花园，周围没有人，我才吃了我的饭。
在法国，如果附近有其他人没有类似的食物，吃任何东西都被认为是不礼貌的。因此，法国人拥有精致而美妙的饮食文化，他们的体重并不超标。
在我的课堂上，我制定了一条规则：你可以吃东西或吃零食，只要你把你的食物与任何在视线、声音或气味范围内并且也想吃的人分享。
当我年轻的时候（很多很多年前）没有人吃零食。我收回这句话--在幼儿园，有过一段吃零食的时光。但是吃零食并不被认为是白天应该做的事情。我怀疑在美国，肥胖的最大原因是我们目前不断吃东西的文化。
试着在一周内只在吃饭时吃东西，而且每天不超过3次。你会发现你比以前更喜欢吃饭了，你的体重会稳定下来（虽然一个星期太短了，无法注意到），甚至可能开始下降。
, Prof Physics, partner (for 6 years) in Inn Season Restaurant in Berkeley
The Japanese don't eat "all day" -- at least, not in the US sense. The idea that some foods are more fattening than others is largely incorrect. If you don't put too much sauce on noodles, their calorie count is modest.
In the US, a huge problem comes from snacking. If you feel you are overweight, then for one day keep track of all the snacks you eat, and at the end of the day estimate the total calories (snacks + meals). If it is over 2,000 (female) or 2500 (male), you have a problem.
In Japan last year, I bought some "fast food" but I was concerned about looking like a rude American, so I decided not to eat it until I saw a Japanese person snacking. After a half hour, in the middle of Tokyo, I found no such person. I snuck into the garden of a temple, and with nobody around, I ate my meal.
In France, it is considered rude to eat anything if there are others nearby who don't have similar food. As a result, the French, with their elaborate and wonderful culture of food, are not overweight.
In my classes, I made a rule: you are allowed to eat or snack, provided that you share your food with anyone within sight, sound, or smell, who would like some.
When I was young (many many years ago) nobody snacked. I take that back -- in kindergarten, there was a snack time. But snacking was not considered a proper thing to do during the day. I suspect that the biggest reason for obesity in the US is our current culture of constantly eating.
日本人不会"整天"吃东西 -- 至少不会像美国意义上的那种。有些食物比其他食物更容易发胖的观点在很大程度上是不正确的。如果你不在面条上放太多的酱汁，它们的卡路里数是不多的。
在美国，一个巨大的问题来自于吃零食。如果你觉得自己超重，那么在一天内记录你吃的所有零食，并在一天结束时估计总热量（零食+正餐）。如果超过2000（女性）或2500（男性），你就有问题了。
去年在日本，我买了一些"快餐"，但我担心看起来像一个粗鲁的美国人，所以我决定不吃，直到我看到一个日本人在吃零食。半个小时后，在东京的市中心，我没有发现这样的人。我偷偷溜进一座寺庙的花园，周围没有人，我才吃了我的饭。
在法国，如果附近有其他人没有类似的食物，吃任何东西都被认为是不礼貌的。因此，法国人拥有精致而美妙的饮食文化，他们的体重并不超标。
在我的课堂上，我制定了一条规则：你可以吃东西或吃零食，只要你把你的食物与任何在视线、声音或气味范围内并且也想吃的人分享。
当我年轻的时候（很多很多年前）没有人吃零食。我收回这句话--在幼儿园，有过一段吃零食的时光。但是吃零食并不被认为是白天应该做的事情。我怀疑在美国，肥胖的最大原因是我们目前不断吃东西的文化。
试着在一周内只在吃饭时吃东西，而且每天不超过3次。你会发现你比以前更喜欢吃饭了，你的体重会稳定下来（虽然一个星期太短了，无法注意到），甚至可能开始下降。
Brian Farley
But some foods are more fattening than others! Your body doesn't produce fat unless there's excess glucose present; therefore, foods that rapidly increase your blood sugar are much more likely to be stored as fat than foods that don't.
但有些食物比其他食物更容易发胖! 除非有多余的葡萄糖存在，否则你的身体不会产生脂肪；因此，迅速提高血糖的食物比不提高血糖的食物更有可能被储存为脂肪。
But some foods are more fattening than others! Your body doesn't produce fat unless there's excess glucose present; therefore, foods that rapidly increase your blood sugar are much more likely to be stored as fat than foods that don't.
但有些食物比其他食物更容易发胖! 除非有多余的葡萄糖存在，否则你的身体不会产生脂肪；因此，迅速提高血糖的食物比不提高血糖的食物更有可能被储存为脂肪。
Richard Muller
Where do they go, if not stored as fat? Stored as muscle?
Carbon gets into your body when you eat. The only way it leaves is as carbon dioxide gas when you breathe out. So if you eat fat, or eat carbohydrates, or eat protein, the only way you can get rid of it is by breathing more.
That's why I think an emphasis on calories is most important.
如果不作为脂肪储存，它们会去哪里？储存为肌肉？
当你吃东西时，碳进入了你的身体。它离开的唯一方式是在你呼气时作为二氧化碳气体。因此，如果你吃了脂肪，或吃了碳水化合物，或吃了蛋白质，你能摆脱它的唯一方法就是多呼吸。
这就是为什么我认为强调卡路里是最重要的。
Where do they go, if not stored as fat? Stored as muscle?
Carbon gets into your body when you eat. The only way it leaves is as carbon dioxide gas when you breathe out. So if you eat fat, or eat carbohydrates, or eat protein, the only way you can get rid of it is by breathing more.
That's why I think an emphasis on calories is most important.
如果不作为脂肪储存，它们会去哪里？储存为肌肉？
当你吃东西时，碳进入了你的身体。它离开的唯一方式是在你呼气时作为二氧化碳气体。因此，如果你吃了脂肪，或吃了碳水化合物，或吃了蛋白质，你能摆脱它的唯一方法就是多呼吸。
这就是为什么我认为强调卡路里是最重要的。
Elin Tilia
I used to crash diet and my weight fluctuated a lot. After a while I got sick and tired of policing what I ate, so I made a rule. Only 3 meals a day, one plate, no second servings. I could eat anything I wanted as long as I kept to that rule. The cravings went away, I shedded extra weight and I've been at my ideal weight for 6 years now. Keep in mind I drink mostly water and keep my alcohol consumption limited. But I don't have to keep track of calories or weigh my food or any of that. Simple sometimes is best.
我曾经想速成式在短时间内大量节食，导致我的体重波动很大。一段时间后，我厌倦了监督我的饮食，所以我制定了一个规则。一天只吃三餐，每餐只吃一个盘子的食物，没有第二份食物。只要我遵守这个规则，我可以吃任何我想要的东西。饥饿感消失了，我也甩掉了多余的体重，现在我已经达到了我的理想体重，这么做到现在有6年了。请记住，我主要是喝水，并保持有限的酒精消费。但我不必记录卡路里或称量我的食物或任何其他东西。简单有时是最好的。
I used to crash diet and my weight fluctuated a lot. After a while I got sick and tired of policing what I ate, so I made a rule. Only 3 meals a day, one plate, no second servings. I could eat anything I wanted as long as I kept to that rule. The cravings went away, I shedded extra weight and I've been at my ideal weight for 6 years now. Keep in mind I drink mostly water and keep my alcohol consumption limited. But I don't have to keep track of calories or weigh my food or any of that. Simple sometimes is best.
我曾经想速成式在短时间内大量节食，导致我的体重波动很大。一段时间后，我厌倦了监督我的饮食，所以我制定了一个规则。一天只吃三餐，每餐只吃一个盘子的食物，没有第二份食物。只要我遵守这个规则，我可以吃任何我想要的东西。饥饿感消失了，我也甩掉了多余的体重，现在我已经达到了我的理想体重，这么做到现在有6年了。请记住，我主要是喝水，并保持有限的酒精消费。但我不必记录卡路里或称量我的食物或任何其他东西。简单有时是最好的。
Keith Allpress
They dont visit the refrigerator between meals. They treat meals as a communal activity. They don't eat dairy or big chunks of meat or poatotoes. The diet is not overly starchy or stodgy. The rice is used as a base for holding flavoured sauce, gravy, soup, and so on. They always have a balance of vegetables, and an emphasis on taste, texture, variety. And they don't expect dessert. A slice of apple or fruit is common. Of course some get fat, but largely they have smaller portion sizes because they enjoy the variety in a meal. They do snack but generally when out and active.
There is no concept of piling up your plate, and retreating like a scavenging animal. dishes are always shared and savoured.
他们在两餐之间不会去看冰箱。他们把吃饭当作一种公共活动。他们不吃奶制品，也不吃大块的肉或肉酱。饮食中没有过度的淀粉质或乏味的东西。米饭被用作盛放调味酱、肉汁、汤等等的基底。他们总是有平衡的蔬菜，并强调味道、质地、多样性。而且他们不期望吃多少甜点。一片苹果或水果是常见的。当然，有些人会变胖，但基本上他们的体重不大，因为他们享受一餐中的多样性。他们确实吃零食，但一般是在外出活动时。
没有吃到把盘子堆起来的概念，也没有像清道夫一样风卷残云的概念。菜肴总是被拿来分享和品尝的。
They dont visit the refrigerator between meals. They treat meals as a communal activity. They don't eat dairy or big chunks of meat or poatotoes. The diet is not overly starchy or stodgy. The rice is used as a base for holding flavoured sauce, gravy, soup, and so on. They always have a balance of vegetables, and an emphasis on taste, texture, variety. And they don't expect dessert. A slice of apple or fruit is common. Of course some get fat, but largely they have smaller portion sizes because they enjoy the variety in a meal. They do snack but generally when out and active.
There is no concept of piling up your plate, and retreating like a scavenging animal. dishes are always shared and savoured.
他们在两餐之间不会去看冰箱。他们把吃饭当作一种公共活动。他们不吃奶制品，也不吃大块的肉或肉酱。饮食中没有过度的淀粉质或乏味的东西。米饭被用作盛放调味酱、肉汁、汤等等的基底。他们总是有平衡的蔬菜，并强调味道、质地、多样性。而且他们不期望吃多少甜点。一片苹果或水果是常见的。当然，有些人会变胖，但基本上他们的体重不大，因为他们享受一餐中的多样性。他们确实吃零食，但一般是在外出活动时。
没有吃到把盘子堆起来的概念，也没有像清道夫一样风卷残云的概念。菜肴总是被拿来分享和品尝的。
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