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.
嚴(yán)謹(jǐn)?shù)赜嬎憧防镒屓私钇ＡΡM，互聯(lián)網(wǎng)上充斥著各種不同的節(jié)食計劃，但并不是所有都有效。另外，收集所有關(guān)于吃什么的信息，然后付諸實施，既費時又費力。事實證明，在這種情況下，最好的幫手是你自己的身體——尤其是你的手。他們可以幫助你測量你需要的份量。這個竅門將足以幫助你保持健康的飲食而不增加體重。

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.
對于男性，建議他們的飯量不要超過兩手掌的大小。對于女性，建議她們的飯量不要超過一手掌的大小。

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Proteins?— one palm
蛋白質(zhì)-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.
你的手掌可以告訴你應(yīng)該攝入多少蛋白質(zhì)。雖然雞胸肉、魚肉、雞蛋、白軟干酪和希臘酸奶等高蛋白食品是健康食品，但不應(yīng)過量食用。因此，手心大小的份量就足夠了。

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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.
你的手會告訴你你的身體需要多少碳水化合物。面包、谷物、大米、土豆、藜麥或碾碎干小麥中碳水化合物的含量應(yīng)該限制在你握緊的拳頭的大小。這樣，你就可以給身體補充能量而不會增加體重。

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.
對于男性來說，兩只手緊握在一起的大小就是他們應(yīng)該吃多少意大利面的量。對女人來說，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.
奶酪的美味不可否認(rèn)！然而，吃太多真的不健康。因此，大約2根手指的份量就足夠了，既能享受它，又不會影響你的健康或身材。

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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!
我們每天不需要消耗太多的脂肪。因此，你的指尖就是一個可接受的和最高每日攝入脂肪量。非常方便!

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Fruits and vegetables?— 2?full hands
水果和蔬菜——兩個滿滿的手

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.
新鮮的、冷凍的、切片的，水果和蔬菜的份量應(yīng)該是你的手的大小——男性2只手，女性1只手。你能裝多少就裝多少，真的!盡管如此，但對于冰沙和果汁，建議每天飲用150毫升，因為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
甜的物質(zhì)-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、果醬或花生醬等甜食都含有大量的糖。它們的確很美味，但與此同時，你的身體根本不需要大量的脂肪。所以，分量應(yīng)該很小。你可以用大拇指來測量。

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Dessert?— a?closed fist
甜點——握緊的拳頭

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.
其他甜點，像冰淇淋、蛋糕、果餡餅等也應(yīng)該要控制。你可以用你握緊的拳頭來測量它——你最喜歡的甜點的份量應(yīng)該不超過你握緊的拳頭的大小。

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