Scrupulous?calorie counting is?exhausting and the Internet is?filled with various diet plans but not all of?them are effective. Plus, it’s time and energy-consuming to?gather all the information about what to?eat and then implement?it. It?turns out that the best helper, in?this case, is?your own body?— or?your hands, in?particular. They can help you to?measure the portion size that you need. This trick will be?enough to?help you keep a?healthy diet and not gain weight.
严谨地计算卡路里让人筋疲力尽,互联网上充斥着各种不同的节食计划,但并不是所有都有效。另外,收集所有关于吃什么的信息,然后付诸实施,既费时又费力。事实证明,在这种情况下,最好的帮手是你自己的身体——尤其是你的手。他们可以帮助你测量你需要的份量。这个窍门将足以帮助你保持健康的饮食而不增加体重。

For men, it’s?recommended?that their meal be?no?bigger than the size of?2?palms. And for women, it’s?recommended?that their meal be?no?bigger than the size of?one palm.
对于男性,建议他们的饭量不要超过两手掌的大小。对于女性,建议她们的饭量不要超过一手掌的大小。

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Proteins?— one palm
蛋白质-一手心

Your palm can tell you how big your protein portions should?be. While products high in?protein?like chicken breasts, fish, eggs, cottage cheese, and Greek yogurt are healthy, they should not be?overly consumed. Therefore, it’s good to?get just a?palm-sized serving.
你的手掌可以告诉你应该摄入多少蛋白质。虽然鸡胸肉、鱼肉、鸡蛋、白软干酪和希腊酸奶等高蛋白食品是健康食品,但不应过量食用。因此,手心大小的份量就足够了。

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Carbohydrates?— a?punch
碳水化合物-一拳

Your hand will tell you how much carbohydrates your body needs. The number of?carbs found in?bread, cereal, rice, potatoes, quinoa, or?bulgur should be?limited?to?the size of?your clenched fist. This way, you’ll manage to?give energy to?your body and not gain weight.
你的手会告诉你你的身体需要多少碳水化合物。面包、谷物、大米、土豆、藜麦或碾碎干小麦中碳水化合物的含量应该限制在你握紧的拳头的大小。这样,你就可以给身体补充能量而不会增加体重。

For men, 2?hands clasped together will help to?indicate?just the right amount of?pasta they should consume. For women, it’s just one hand.
对于男性来说,两只手紧握在一起的大小就是他们应该吃多少意大利面的量。对女人来说,只需要一只手。

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Cheese?— 2?fingers
奶酪- 2手指

Cheese is?undeniably delicious! However, it’s not really healthy to?eat a?large amount of?it. So, a?portion that is?equal?to?around 2?of?your fingers will be?enough for you to?enjoy it?and not harm your health or?figure.
奶酪的美味不可否认!然而,吃太多真的不健康。因此,大约2根手指的份量就足够了,既能享受它,又不会影响你的健康或身材。

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Fats?— the tip of?a?finger
脂肪——指尖

We?don’t need to?consume much fat per day. Therefore, the tip of?your finger will point out an?acceptable and maximum amount of?daily fat. Pretty handy!
我们每天不需要消耗太多的脂肪。因此,你的指尖就是一个可接受的和最高每日摄入脂肪量。非常方便!

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Fruits and vegetables?— 2?full hands
水果和蔬菜——两个满满的手

Fresh, frozen, or?sliced, fruits and vegetable portions should be?the?size?of?your hands when cupped?— 2?for men and one cupped hand for women. As?much as?you can fit in?there, really! Though, for?smoothies?and juices, it’s recommended to?drink 150?ml per day, because in?this form they contain way more sugar weight-for-weight than a?raw product on?its own.
新鲜的、冷冻的、切片的,水果和蔬菜的份量应该是你的手的大小——男性2只手,女性1只手。你能装多少就装多少,真的!尽管如此,但对于冰沙和果汁,建议每天饮用150毫升,因为冰沙和果汁的含糖量要比水果本身含糖量高很多。

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Sweet substances?— a?thumbs?up
甜的物质-大拇指指尖

Sweet goodies like candy, chocolate, jam, or?peanut butter are full of?sugar. They’re tasty for sure, but at?the same time, your body doesn’t need large amounts of?it?at?all. So, the?portions?should be?small. You can use your thumb to?measure?it.
糖果、巧克力、果酱或花生酱等甜食都含有大量的糖。它们的确很美味,但与此同时,你的身体根本不需要大量的脂肪。所以,分量应该很小。你可以用大拇指来测量。

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Dessert?— a?closed fist
甜点——握紧的拳头

Other?desserts?like ice cream, cake, tarts and more should also be?limited. Here, you can use your closed fist to?measure it?— a?portion of?your favorite dessert should be?no?bigger than the size of?your closed fist.
其他甜点,像冰淇淋、蛋糕、果馅饼等也应该要控制。你可以用你握紧的拳头来测量它——你最喜欢的甜点的份量应该不超过你握紧的拳头的大小。

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