午餐肉不益身体健康吗？

With lunch meat, it’s easy to throw together a quick sandwich to take to work, but is eating lunch meat too unhealthy?
用午餐肉可以非常方便地做一份简易三明治带去工作，但这种做法是不是非常不益身体健康呢？

What could be more convenient that placing a piece of lunch meat between two slices of bread for a quick lunch? Although most lunch meats are inexpensive and make sandwich creation a cinch, they may not be the healthiest option when it comes to nutrition. How unhealthy is eating lunch meat and are there ways to make this convenience food better for you?
在两片面包中夹一块午餐肉作为午餐，没有什么比这更方便了。虽然大多数午餐肉很便宜，让三明治制作变得很容易，但要考虑到营养方面的话，它可不是最健康的选择。吃午餐肉有什么危害呢？有什么方法可以让这种方便食品对人体更有利呢？

Is It a Nutritional Wasteland?
这是一个营养盲区吗？
While eating lunch meat may not be the healthiest meal option available, sometimes you need to throw together a quick sandwich. The good news is you can buy low fat lunch meats that are relatively low in saturated fat and total calories. The bad news is that even low fat lunch meats are usually high in sodium, sometimes as high as 1,000 milligrams of sodium per serving. Considering the recommended sodium intake for an adult is only 2300 milligrams, this could be problematic, particularly if you’re prone to high blood pressure or have a history of heart disease.
尽管午餐肉不是最健康的选择，但有时你不得不用它来做一份快速三明治。好消息是你可以买到低脂肪的午餐肉，饱和脂肪和总卡路里相对较低。坏消息是即使是低脂肪的午餐肉通常也是钠含量很高。有时每份高达1000毫克。考虑到一个成年人一天的建议钠摄入量只有2300毫克，所以这是一个不小的问题，尤其是如果你有高血压倾向或者有心脏病史。

The other problem with eating lunch meat is that they have high levels of a preservative called sodium nitrite which are converted into chemicals called nitrosamines in the stomach. These nitrosamines have been shown to cause cancer in laboratory animals. If you eat one of these sandwiches every day, you could get a whopping dose of these unhealthy chemicals.
吃午餐肉另外一个问题是他们含有很高含量的一种防腐剂，被称作亚硝酸钠，这会在胃里转变成一种叫做亚硝胺的化学物质。这些亚硝胺被证实会对试验室的动物致癌。如果你每天都吃这样的三明治，你会摄入高剂量的这些有害的化学物质。

On the positive side, lunch meats are a good source of protein and low in carbohydrates which help to keep your blood sugars stable.
从好的一方面来看，午餐肉是一个不错的蛋白质来源，同时碳水化合物含量比较低，从而可以帮助你的血糖保持稳定水平。

Choosing a Healthier One
选择一种更健康的方式
If you’re unwilling to give up the convenience of eating lunch meats, there are some steps you can take to choose a healthier one. To reduce the fat and calorie content of your sandwich meat, choose low-fat or fat-free lunch meats whenever possible. There are a variety of low-fat and fat-free turkey lunch meat options and even a ninety-eight percent fat-free bologna made by Oscar Meyer. To reduce sodium intake, look for lunch meats that are labeled “low sodium”. Another way to reduce both the fat and sodium content of your sandwich is to use less meat and pile on extra veggies instead. If you’re concerned about the level of nitrites in lunch meats, look for one that’s uncured. These can be found in many natural food markets. Keep in mind that because they lack sodium nitrite, their shelf life will be shorter.
如果你不想放弃吃午餐肉的便捷，至少可以选择一种更健康的方式食用它。要想让你的三明治脂肪和卡路里含量降低些，就尽量选择低脂或者无脂的午餐肉。市面上有很多低脂和无脂的火鸡午餐肉可供选择，甚至有一种Oscar Meyer生产的98%无脂的大腊肠。要想减少钠摄入量，就找那种有“低盐”标签的午餐肉。降低你的三明治的脂肪和盐含量的另一种方法是少食用肉，多堆些蔬菜。如果你在担心午餐肉中过高的亚硝酸盐，找那种未凝固的午餐肉。这些都能在健康食品商店买到。需要记住的是，由于他们亚硝酸钠含量不高，所以他们的保质期会比较短。

The Bottom Line?
有底线吗？
If you’re in a hurry, eating low fat, low sodium lunch meat isn’t necessarily an unhealthy option, particularly if you add extra vegetables. Still, it’s a good idea to vary your diet and not eat it every day.
如果你赶时间，也不是非要吃低脂低盐分的午餐肉不可，特别是如果你加了额外的蔬菜在上面。当然，不要每天都吃午餐肉，变化一下你的食谱还是好的。

from:www.healthmad.com
translated by CaoLingjie