一张图表告诉你：每天吃多少最减肥

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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.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。

However there is now a simple way to keep an eye on how much food you're consuming, with FEMAIL's food portions graphic.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 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 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 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 or popcorn is the size of a man's handful. To opt 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 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 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 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 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 (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)。