一张图表告诉你：每天吃多少最减肥

 　　It's one of the most confusing things you face when trying to shed excess pounds.

　　在你想减肥的时候，就会面对这些最令人困惑的事情。
　　For those looking to eat healthily, deciphering portion sizes can sometimes be a minefield as visualising just how much of certain foods you should be eating can be difficult.
　　对于那些想要吃得健康的人而言，吃的份量有时就是一个活生生的可视雷区，到底某些食物应该吃多少这个问题让人感觉很困难。
　　But as confusing as they may be, keeping them in check is one of the key ways to prevent obesity 1.
　　控制进食量可能是个令人困惑的问题，但是控制量才是预防肥胖的关键途径之一。
　　Experts have said that a lack of portion control is one of the main reasons people are overweight – with many of us eating far more than we should be.
　　专家说，不控制进食量是导致人们超重的主要原因之一，我们中的许多人吃得还是偏多。
　　一张图表告诉你：每天吃多少最减肥
　　However there is now a simple way to keep an eye on how much food you're consuming, with FEMAIL's food portions graphic 2.
　　不过，现有一个简单的方法来衡量你的进食量，参考《每日邮报》女性专栏这张食品量表。
　　Research shows that one ounce of cooked rice is the same size as a tennis ball whilst the same amount of cooked pasta should be able to fill a cupcake wrapper.
　　研究表明，一盎司熟米饭相当于一个网球般大小，而一盎司熟面条的份量可以装满一个纸杯蛋糕的外皮。
　　The comparison data, which was published by McKinley Health Center, University of Illinois, US, has a list recommending portion sizes for various foods, which includes sizeequivalents for bread, pasta, snack foods, and fruits.
　　美国伊利诺伊大学麦金利健康中心发布了对比数据信息，对各种食物的推荐份量做了列表，其中包括面包、意大利面、零食和水果的等量物品大小。
　　The next time you reach for the grapes, bear in mind that 15 grapes is the size of a lightbulb.
　　下次你伸手拿葡萄吃的时候，要记住15个葡萄相当于一个灯泡的大小。
　　A portion of raisins 3 is equivalent to one large egg whilst one ounce of cheese is the same size as a 9-volt battery.
　　一份葡萄干的量相当于一个大鸡蛋的大小，而一盎司奶酪的份量相当于一个9伏电池的大小。
　　When it comes to cooked meats, three ounces of beef, fish or poultry 4 should be the same size as a deck of cards.
　　对于煮熟的肉类，三盎司的牛肉、鱼或家禽相当于一副扑克牌的大小。
　　And three ounces of grilled 5 or baked fish is the similar to the size of a chequebook.
　　三盎司的烤鱼相当于一张支票的大小。
　　When snacking, use your hands to measure just how much you can have.
　　吃零食的时候，用你的双手来掂量份量。
　　Half a cup of crisps, crackers 6 or popcorn 7 is the size of a man's handful. To opt 8 for less of the same, one-third is the same size as a woman's handful.
　　半杯薯片、饼干或爆米花相当于男人用手抓一把的大小。三分之一杯相当于女人用手抓一把的大小。
　　In their book, The Gastric 9 Mind Band, Martin and Marion Shirran provide eye-opening examples of how portion control can make a huge difference to the waistline.
　　在马丁和马里昂·谢兰写的《胃脑同步》（The Gastric Mind Band）一书中，在书中列出了有启发性的例子，控制进食量对减肥有很大的效果。
　　They said: 'Spread butter on your toast, but be aware that a teaspoon 10 of butter (enough for a thin layer) is 37 calories, but a tablespoon (a generous covering) is three times as much (111 calories).
　　他们说：“在烤面包上抹黄油，但请注意一茶匙的黄油(抹了很薄的一层)是37卡路里，但抹一汤匙(抹了很厚的一层)是111卡路里，也就是一茶匙黄油的三倍。
　　'Put dressing 11 on your salad, but learn to weight the vinegar in favour of the oil. A teaspoon of oil may be 45 calories, but a tablespoon is 135.
　　做沙拉调味时，多放醋、少放油。一茶匙的油约45卡路里，而一汤匙就是135卡路里。
　　'That one extra tablespoon of oil every day amounts to a stone weight gain over a year.'
　　“每天多加一汤匙的油，一年以后就相当于增加一英石（约6.35千克）的体重。”
　　'Switch to sweetener in your tea or coffee. Cutting out two spoons of sugar in your tea three times a day creates an annual calorie deficit 12 of 37,000 calories, which could be enough to shed more than 11lb.
　　再看一下加在茶或咖啡中的甜味剂。在你一天喝的三次茶中减少两勺糖，年热量就减少37000卡路里，可能足以减掉逾11磅（约5千克）之多的体重。
　　'Have ice cream occasionally, but just one scoop 13 (about 150 calories) and never eat it straight from the tub.
　　偶尔吃个冰淇淋，就一个球(约150卡路里)，不要直接从冰淇淋盒里吃。
　　'Enjoy a few nuts with a drink, but stop at one or two (a small 4oz bag will set you back 600 calories).
　　在喝东西的时候吃几个坚果，但吃一、两小包即可(一小包4盎司600卡路里)。