文/Sarah Rainey

圖解：一餐吃多少才不會胖？用它們來測

文/Sarah Rainey

More gravy？ Another spud？What harm can it do， we ask， as we squeeze another morsel on to an already heaving plate. The answer， sadly， is quite a lot.

再來點兒肉湯？再來一個馬鈴薯？當(dāng)盤子里已經(jīng)盛滿了食物，卻還要再擠進一小份的時候，會給我們帶來什么危害嗎？抱歉，答案是相當(dāng)多。

Shockingly， two-thirds of us are already overweight or obese and the average British woman is 1st 7lb （9.5kg） heavier than in the Sixties. Men have piled on 1st 9lb （10.5kg）. The reason， it seems， is spiralling portion sizes.

令人震驚的是，我們這些人中有三分之二已經(jīng)超重或過度肥胖，而英國的婦女平均比20世紀(jì)60年代時要重9.5千克，男子則要重10.5千克。

The portion sizes you should be sticking to at any one sitting are shown in the pictures. And of course， they're always much smaller than you think...

如圖所示，圖中是在任何一次用餐時，你應(yīng)該堅持的食用分量。當(dāng)然，他們總是比你想象中要小得多……

The size of a chicken portion should be the same size as a bar of soap.

一塊雞肉的分量應(yīng)與一塊肥皂的大小相同。

For cooked pasta， imagine the size of a tennis ball to estimate the correct portion size.

對于煮好的意面，想象一下一個網(wǎng)球的大小來估計一下意面的正確分量。

A piece of oily fish should be the same size as a mobile phone.

一片富含油脂的魚應(yīng)與一部手機的大小相同。

Don't exceed the size of a pack of cards when you're eating red meat， such as steak.

當(dāng)你吃紅肉的時候，例如牛排，其分量不要超過一張撲克牌的尺寸。

Fill a coffee mug with dry cereal to get an indication of the size of a portion of dry cereal.

往咖啡杯中裝滿干麥片，就可獲得干麥片的食用分量。

Fill your glass with greens， not wine， to get an idea of how many green vegetables you should be eating.

在你的玻璃杯中裝滿綠葉蔬菜，不是酒，就可得出你應(yīng)食用的綠葉蔬菜的分量。

Find out how much popcorn you should be eating by measuring it against a roll of sellotape.

用一卷塑料膠帶來測量你應(yīng)食用的爆米花的分量。

Is the size of your piece of bread no bigger than a five pound note？ If so， it's the right size.

你的面包片還沒有一張5英鎊的紙幣大？如果是這樣的話，則大小合適。

Chocolate and make-up are some women's weaknesses - use one to signify the size of the other.

巧克力和化妝品是一些女人的弱點——用化妝品的尺寸來衡量巧克力的大小。

A cupcake that's the same size as a make-up compact is the correct size for a portion of cupcake to be.

紙杯蛋糕的正確食用分量與化妝粉盒大小相同。

How Much Food Should I Eat without Gaining Weight