Almost everyone considers going on a diet sometime in his or her life. All, regardless of sex and age, have something in common - losing weight and losing it fast.

    Though their common aim may seem basically good, they probably do not realize that misguided dieting can do more harm than good to their health. Going on too strict a diet can destroy the balance of chemicals in the human body. This happens because when the body is suddenly given much less food than usual, it feels as though it is being attacked and tries hard to protect itself by saving energy. It does this by slowing down metabolism, the process by which the food we eat is converted into energy. As energy is supplied to the body at a slower and slower rate, dieters gradually become so weak that they can do nothing. They soon lose interest in everything going on about them, and their resistance to illness becomes so low that they are easily attacked by one illness after another.

    Most of those who diet know that foods like rice, bread, potatoes, cakes, sweets, fruits and some vegetables contain carbohydrates, and so can make one fat. What they do not realize, however, is that carbohydrates are our bodies' main source of energy, and that these foods also contain components essential for the composition of substances that are needed to keep the body healthy. As a result, they try to avoid eating these foods, and consequently, they become weaker and less healthy. They begin to have difficulty sleeping properly and start to suffer from radical mood changes. In more serious cases, they even begin to show signs of mental illness.

    It is strange enough that most strict diets recommend artificial sweeteners to take the place of sugar and other natural sweeteners. In fact, such artificial sweeteners actually increase one's appetite and lead to one's eating even more than usual.

    Of course, the fact that misguided forms of dieting result in so many problems does not mean that no dieting is safe or all dieting is harmful to the health. Proper dieting can not only help a person lose ugly excess fat, but can also help him or her to keep it off and to lead a more active, happier and healthier life.

    You might ask just what a proper diet is. Well, simply expressed, a proper healthy diet is one that is well-balanced, or, in other words, one that includes enough but not too many of the kinds of foods that provide the body with the nutrients that it needs to function properly. The most important of these nutrients are the macronutrients: proteins, carbohydrates and fats. The body needs fairly large amounts of proteins and carbohydrates for building material and energy. Meat, fish, eggs, milk, cream, and nuts all contain proteins and foods like rice, bread, potatoes, etc. Contain carbohydrates. The body needs fat to keep it from the cold and to provide a protective layer for the organs, but only in small quantities.

    Vitamins and minerals such as iron, calcium, are another group of essential nutrients, though the body does not need as great a quantity of these as it does the macronutrients - proteins, carbohydrates and fats.

    There are two types of vitamins, water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins like vitamin C and the B-group vitamins do not stay in the body long and so foods containing these vitamins need to be taken rather often. On the other hand, the fat-soluble vitamins, vitamins A, D, E and K stay in the body for long periods of time and so there is no need to take foods containing them so often.

    One way of getting enough nutrients while keeping one's weight down is to take substitutes for foods which contain too much fat. For example, instead of regular milk, one can take skimmed milk, which contains as many proteins and minerals as regular milk but has had the fat removed. In the same way, vegetable oil can be used for cooking instead of animal oil.

    幾乎每一個人在他或她的一生中都有個時候考慮要節食。所有的人，不分性別和年齡，都有個共同之處--要減輕體重
，而且要快速減肥。

    jinguantamengongtongdeyuanwanglingrenjiaodehaoxiangjibenshangshihaode，danshitamenyexubingmeiyishidao，yongzhexiewudaodejieshifangfa，duitamendeshentijiankanglaishuohaidayuli。guoyuyankedijieshihuipohuairenshentineishengwuhuaxuejiegoudepingheng。zhisuoyihuichanshengzhezhongjieguo，shiyinweidangrenshentiturandedaodeshiwubipingshishaolexuduodeshihou
，shentijiuhuijiaodehaoxiangshoudaolexiji，yushishentijiuyongjieyuenengyuanzhichudebanfajinliangshefalaibaohuziji。womendeshentitongguojianmanxinchendaixiesududebanfalaibaohuziji
，yijijianmanbawomensuochideshiwuzhuanhuachengnengliangdeguocheng。youyuyiyuelaiyuemandesudugeishentigongyingnengyuan，zhexiejieshiderendeshentijiuzhujianbiandefeichangxuruo，yizhiruodaoshenmeshidoubunengzuodechengdu。yushizhexiejieshizhehenkuaijiuhuiduitamenzhouweisuofashengdeyiqieshiqingdoushiqulexingqu
，jieguotamendeshentiduijibingdedikangnenglijiubiandefeichangdi，yizhiyutamenhenrongyidijiuhuishoudaoyizhongyouyizhongjibingdelianxuxiji。

    絕大多數節食者都知道，像大米、麵包
、土豆
、蛋糕、糖果、各種水果和一些蔬菜等各類食品都含有碳水化合物（即澱粉）

，因(yin)而(er)，都(dou)會(hui)使(shi)人(ren)發(fa)胖(pang)。可(ke)是(shi)，他(ta)們(men)都(dou)沒(mei)意(yi)識(shi)到(dao)碳(tan)水(shui)化(hua)合(he)物(wu)是(shi)我(wo)們(men)身(shen)體(ti)的(de)主(zhu)要(yao)的(de)能(neng)源(yuan)，他(ta)們(men)都(dou)沒(mei)意(yi)識(shi)到(dao)這(zhe)些(xie)食(shi)品(pin)裏(li)都(dou)含(han)有(you)使(shi)我(wo)們(men)的(de)身(shen)體(ti)健(jian)康(kang)所(suo)需(xu)要(yao)的(de)一(yi)些(xie)物(wu)質(zhi)的(de)基(ji)本(ben)成(cheng)分(fen)。結(jie)果(guo)
，他(ta)們(men)盡(jin)量(liang)避(bi)免(mian)吃(chi)類(lei)食(shi)品(pin)，因(yin)而(er)他(ta)們(men)的(de)身(shen)體(ti)就(jiu)變(bian)得(de)越(yue)來(lai)越(yue)虛(xu)弱(ruo)、越來越不健康。他們開始有了不能適當睡眠的難題、開始產生了思想情緒上的一些根本變化。在一些較嚴重的病例中，病者甚至開始顯露出有精神病的一些征兆。

    說shuo來lai也ye真zhen奇qi怪guai，那na些xie最zui嚴yan格ge的de節jie食shi的de食shi譜pu推tui薦jian用yong人ren造zao的de甜tian味wei劑ji來lai代dai替ti蔗zhe糖tang和he其qi他ta天tian然ran的de甜tian食shi品pin。事shi實shi上shang
，這zhe類lei人ren造zao的de甜tian味wei劑ji實shi質zhi上shang增zeng大da了le一yi個ge人ren的de食shi欲yu，結jie果guo反fan而er使shi人ren比bi平ping時shi吃chi得de更geng多duo。

    當(dang)然(ran)，種(zhong)種(zhong)錯(cuo)誤(wu)的(de)節(jie)食(shi)方(fang)法(fa)導(dao)致(zhi)了(le)很(hen)多(duo)問(wen)題(ti)，但(dan)這(zhe)些(xie)事(shi)實(shi)並(bing)不(bu)意(yi)味(wei)著(zhe)沒(mei)有(you)任(ren)何(he)一(yi)種(zhong)節(jie)食(shi)的(de)方(fang)法(fa)是(shi)安(an)全(quan)的(de)，也(ye)不(bu)意(yi)味(wei)著(zhe)一(yi)切(qie)節(jie)食(shi)方(fang)法(fa)都(dou)對(dui)健(jian)康(kang)有(you)害(hai)。恰(qia)如(ru)其(qi)分(fen)地(di)節(jie)食(shi)不(bu)但(dan)能(neng)幫(bang)助(zhu)一(yi)個(ge)人(ren)去(qu)掉(diao)難(nan)看(kan)的(de)多(duo)餘(yu)脂(zhi)肪(fang)，而(er)且(qie)能(neng)幫(bang)助(zhu)一(yi)個(ge)人(ren)把(ba)節(jie)食(shi)的(de)成(cheng)果(guo)保(bao)持(chi)下(xia)去(qu)
，能(neng)幫(bang)助(zhu)一(yi)個(ge)人(ren)過(guo)上(shang)一(yi)種(zhong)更(geng)加(jia)充(chong)滿(man)了(le)青(qing)春(chun)活(huo)力(li)的(de)、更為愉快的、更為健康的生活。

    你ni很hen可ke能neng會hui問wen，到dao底di什shen麼me樣yang的de節jie食shi食shi譜pu才cai是shi恰qia如ru其qi分fen的de。噢o
，簡jian單dan地di講jiang
，有you益yi於yu健jian康kang的de節jie食shi食shi譜pu，就jiu是shi各ge種zhong食shi物wu都dou能neng很hen好hao地di均jun衡heng的de食shi譜pu。換huan句ju話hua說shuo，就jiu是shi這zhe種zhong節jie食shi食shi譜pu中zhong包bao括kuo了le足zu夠gou的de各ge種zhong食shi品pin，但dan都dou不bu要yao吃chi得de過guo多duo。這zhe足zu夠gou的de食shi物wu足zu可ke以yi提ti供gong給gei我wo們men的de身shen體ti在zai適shi當dang地di發fa揮hui其qi功gong能neng時shi所suo需xu要yao的de各ge類lei營ying養yang物wu質zhi。這zhe些xie營ying養yang物wu質zhi中zhong最zui重zhong要yao的de就jiu是shi人ren體ti所suo需xu的de 大量的營養物質：各類蛋白質
、碳水化合物
、各類脂肪。人的身體需要有相當量的蛋白質和碳水化合物作為各器官的建築材料和人活動的能源。肉、魚、蛋、奶、奶油和各種堅果裏麵都含有蛋白質，像大米、麵包
、土豆之類的食品裏都含有碳水化合物。人體為了禦寒需要脂肪，脂肪能為各種器官提供保護層，但僅有少量的脂肪也就足夠了。

    各種維他命（維生素）和鐵
、鈣之類的礦物質是另一類的基本營養物質，盡管人體對這一類營養物質的需要量並不像對大量營養物質--各類蛋白質、碳水化合物、脂肪--的需要量的那麼大。

    有兩種維他命：水溶維他命和脂溶維他命，像維生素C和B族維生素這類水溶維他命不會在身體內停留很久
，所以人體要經常吸收含有這些維他命的食物。另一方麵，維他命A、D、E和K這類脂溶維他命卻能在人體裏停留很長一段時間，因而就沒必要經常地去服用含有脂溶性的食品。

    既(ji)要(yao)得(de)到(dao)足(zu)夠(gou)的(de)營(ying)養(yang)又(you)要(yao)減(jian)輕(qing)體(ti)重(zhong)

，辦(ban)法(fa)之(zhi)一(yi)就(jiu)是(shi)服(fu)用(yong)代(dai)和(he)食(shi)品(pin)，去(qu)代(dai)替(ti)那(na)些(xie)脂(zhi)肪(fang)含(han)量(liang)過(guo)高(gao)的(de)食(shi)品(pin)。例(li)如(ru)，不(bu)服(fu)用(yong)全(quan)脂(zhi)奶(nai)，而(er)服(fu)用(yong)脫(tuo)脂(zhi)奶(nai)，這(zhe)種(zhong)脫(tuo)脂(zhi)奶(nai)裏(li)含(han)有(you)和(he)全(quan)脂(zhi)奶(nai)同(tong)樣(yang)多(duo)的(de)蛋(dan)白(bai)質(zhi)和(he)礦(kuang)物(wu)質(zhi)，隻(zhi)不(bu)過(guo)是(shi)全(quan)脂(zhi)奶(nai)中(zhong)的(de)脂(zhi)肪(fang)已(yi)經(jing)被(bei)除(chu)掉(diao)了(le)。同(tong)樣(yang)
，可(ke)以(yi)用(yong)植(zhi)物(wu)油(you)來(lai)代(dai)替(ti)動(dong)物(wu)油(you)進(jin)行(xing)烹(peng)調(tiao)。