【龙腾网】你的DNA能告诉你哪种饮食最适合你吗?
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Can your DNA tell you which diet is best for you? I heard that some DNA tests can show if you'll do better with high/low carbs or if you’re sensitive to lactose and explain why some do great on low carb but others have no energy and gain weight.
你的DNA能告诉你哪种饮食最适合你吗?我听说一些DNA测试可以显示你吃高/低碳水化合物是否会更好，或者你是否对乳糖过敏，并解释为什么有些人吃低碳水化合物更好
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When you eat 3000 fewer calories than your metabolic rate, you will lose a pound. When you eat 3000 more you will gain a pound. You can change your metabolism burn with exercise to make it go faster.
As you lose weight, your body will do things to stop the weight loss. we are created or programmed (take your pick) so that in times of famine our metabolism will adjust and burn fewer calories. In a different time this will save your life. This will create plateaus in which you will stop losing weight even though you are doing everything right. You will have to push through these and they are frustrating. You may need to alter calories that you do eat. I substituted more protein calories for carb calories in my daily limit to break one plateau. I hit four plateaus getting to my goal weight, the last one a single pound above my goal that lasted over three weeks.
当你摄入的热量比你的代谢率少3000卡路里时，你就会减掉一磅。当你多吃3000卡路里时，你会增重一磅。你可以通过运动来改变你的新陈代谢燃烧，让它更快。
当你减肥时，你的身体会做一些事情来阻止减肥。我们被创造或被编程(随你选择)，所以在饥荒时期，我们的新陈代谢将调整和燃烧更少的卡路里。在有的时候，这将挽救你的生命。这将会创造一个停滞期，即使你做的每件事都是对的，你也会停止减肥。你将不得不经历这些，它们是令人沮丧的。你可能需要改变你所吃的卡路里量。
在我的每日限制中，我用更多的蛋白质卡路里代替碳水化合物卡路里，来打破高原期。在达到目标体重的过程中，我经历了四个阶段，最后一个阶段比我的目标多了一磅，持续了三个多星期。
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That is what is done. The specifics of how you do it will be personal based on your metabolism and lifestyle. No one can tell you what will be perfect for you but they can tell you what worked for them. Here are my specifics:
I counted every calorie I ate. Every single one. I had a limit of 1400/day and I went over that limit exactly 4 times in 8 months. It takes dedication, but don’t worry about backsliding. Every day is a new day and it takes 3000 calories of mistakes to put back a pound. You will reach the end slower, but you will still reach the end. Warning: It is possible to force yourself to eat too few calories and creating a dangerous health condition. This is roughly 1200/day.
I exercised by doing strenuous yard work and walking the golf course. I counted all excess exercise and could reward myself with part of the excess calories I burned. BE CAREFUL! Use reliable charts for the calories burned, not guesses. You will not be burning as many as you think. For example, brisk walking is about 250 calories for 2.5 miles in 30 minutes from the chart I use.
事情就是这样。具体如何做将取决于你的新陈代谢和生活方式。没有人能告诉你什么对你来说是完美的，但他们能告诉你什么对他们有效。以下是我的具体建议:
1. 我计算我吃的每一卡路里。我限制在每天只摄入1400卡路里，而我在8个月内只超过了这个限制4次。这需要克服困难，但也不用担心倒退。每一天都是新的一天，错误的摄入3000卡路里才能使体重反弹到原来的水平。你会慢一些到达终点，但你仍然会到达终点。警告:强迫自己摄入太少的热量是有可能造成危险的健康状况的。大约是1200卡路里/天。2. 我在院子里做些繁重的工作，在高尔夫球场上散步，以此来锻炼身体。我计算了所有多余的运动，可以用燃烧的部分多余卡路里来奖励自己。小心!使用可靠的图表来计算消耗的卡路里，而不是预估。你不会像你想的那样烧那么多。例如，根据我使用的图表，30分钟内快走2.5英里大约需要250卡路里。
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I adapted strategies to sleep better. (This was the easiest)
I reduced stress, but more important, I changed my reaction to stress. I stopped using it as an excuse to eat.
I weighed every morning as soon as I got up and watched my progress.
That’s it. Rinse and repeat. For 8 months. That is not too long to reverse sixty years of bad thinking. Plus, I really feel great and I had to get a lot of new clothes that actually fit a normal shape. I don’t miss that third of me that I used to carry around for no reason.
3. 为了睡得更好，我采取了一些策略。(这是最容易的)
4. 我减轻了压力，但更重要的是，我改变了我对压力的反应。我不再用它作为吃饭的借口。
5. 我每天早上一起床就称体重，观察自己的进步。
就是这样，不断重复，8个月。要逆转60年来的糟糕想法，这不算太长。另外，我感觉很好，所以我买了很多新衣服，这些衣服都很合身。我不再怀念过去多余的三分之一的我。
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Travis Murray, former Cnc Operator at Haldex Break Products (2004-2015)
Originally Answered: Can your DNA tell you which diet is best for you? I heard that some DNA tests can show if you'll do better with high/low carbs, are sensitive to lactose, etc and explain why some people do great on low carb but others have no energy and gain weight?
I think there has been some misinformed and just plain bad answers here. Some got some things right but missed completely on other topics. Simply put no DNA test can tell you what is best for your body. We don't have that kind of understanding of dna… yet. Now the reason some people gain weight on a low carb diet is actually pretty simple. Most people don't actually know what is a carb and what is not. Starches sugar yeah most people know those are carbs but so are things like fiber and most don't know that. Then you have the issue that you could put 10 foods in front if the average person and ask them to pick out the lowest carb option and they wouldn't know.
Travis Murray, 曾在Haldex Break产品公司担任Cnc操作员 (2004-2015)
我认为在这个问题上有一些错误的和糟糕的答案。有些人做对了一些事情，但其他方面完全被忽略了。简单地说，DNA测试是无法告诉你什么对你的身体是最好的。我们对DNA还没有那么多的了解。有些人通过低碳水化合物饮食增加体重的原因其实很简单。大多数人并不知道什么是碳水化合物，什么不是。淀粉，糖，大多数人都知道这些是碳水化合物但纤维也是碳水化合物，而大多数人不知道。然后你会遇到这样的问题，你可以在前面放10种食物，如果人们要求他们挑出碳水化合物含量最低的食物，他们是不知道的。
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They would most likely know there highest carb option “potato orange things like that" but not the lowest. Then there is the issue that the body is only satisfied by two main things and that is carbs or fats and since most of us are raised believing fats are bad they keep that intake low as well so they never get satisfied and therefore eat more food than they require. Let's also not forget that cutting carbs to a level sufficient to kick off ketosis and stay there is a miserable existence. One cheat meal can kick you out and it can take days to get back into ketosis and by the time you ate entering again you are already onto the next cheat meal.
他们很可能知道最高碳水化合物的选择“土豆、橙子之类的东西”，但最低的并不知道。还有个问题, 我们的身体只满足于两种主要的东西，那就是碳水化合物和脂肪。由于我们大多数人从小就认为脂肪是有害的，所以他们摄入的脂肪也就很低，所以他们永远不会满足，所以吃的食物比他们需要的要多。我们也不要忘记，把碳水化合物减少到足以引起酮症的水平是一种悲惨的生活，并且一顿欺骗餐会把你踢出去，可能需要几天时间才能恢复酮症状态，当你再次吃的时候，你已经进入了下一顿欺骗餐了。
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There other issue is your health. If you have a thyroid that is not acting right it can take months of a low carb diet before your thyroid comes back into balance according you to lose weight. Low carb high fat diets can work for everybody if they remain diligent about it but let's face facts if we are already fat we obviously don't have the willpower to begin with. I myself have been 6′ 5” and 300 lbs since I was about 13 years old. In my 30's I typed out at 350 obviously I've never been good about self control and every diet failed until I tried keto. I stayed very strictly on the diet for 30 days and I actually dropped 70lbs in that 30 days. By the end of it though I was just happy to have an ice cream.
还有一个问题是你的健康。如果你的甲状腺功能不正常，你可能需要几个月的低碳水化合物饮食才能让你的甲状腺恢复平衡来减肥。低碳水化合物高脂肪饮食对每个人都有用，如果他们下功夫。但让我们面对事实吧，如果我们已经很胖，我们显然没有意志力开始行动。我自己从13岁开始就有6英尺5英寸，300磅重（注：约1米9，270斤……）。在我30多岁的时候，我体重到了350磅，很明显，我从来都不善于自我控制，每次节食都失败了，直到我尝试了酮类饮食。我严格控制饮食30天，在那30天里我减掉了70磅。最后，我很高兴能吃到冰淇淋了。
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The release of reward chemicals you get from sugary foods is an addictive rush. Now to the people saying you can't gain any weight if you don't take in the calories that's a lie. You can gain weight taking in nothing at all and yet we don't understand why. Don't believe me try for yourself. Weigh yourself just before bed and then again in the morning before using the restroom and even though you took nothing in you actually gained a pound or 2. If nothing went into your body or came out you would think you would weigh exactly the same before and after bed but it's simply not the case.
你从含糖食物中获得的化学物质奖励（多巴胺）会让你上瘾。有些人说如果你不摄入卡路里，体重就不会增加，这是在撒谎。你不吃任何东西也能增重，但我们不知道为什么。别相信我，自己试一试。睡前称一下体重，早上上厕所前再称一遍，即使你什么也没吃，实际上你还是长了一两磅。如果没有东西进入你的身体或出来，你可能会认为你在睡觉前和睡觉后的体重是完全一样的，但事实并非如此。
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A Jenkins, Counselor, artist, former medical paraprofessional
They can tell you if you have the genes thought to be associated with loosing more weight on a particular diet or being allergic or able to tolerate particular foods. However, while they may be able to point you in the right direction some of the time, they are actually not all that reliable overall. Having a gene that predisposes you to something doesn't always automatically mean you get that trait.
I'll use my own self as an example here as I am pretty much the opposite of my DNA test, or rather tests as the first one seemed so removed from my actual life that I repeated it just in case I someone made an error. (Nope, no error!)
My genes say that I should be able to tolerate lactose… However, I am so lactose intolerant that I have to watch out for the one or two grams of lactose that exist in many medications (or I get asthma triggering LPR/GERD and horrible abdominal/GI side effects). Worse, on top of that I am allergic to milk protiens and (oddly and rarely enough) even milk fats! My tests also say I should be deadly allergic to nuts, especially peanuts, and I am typing this while happily and healthfully chomping on almonds to stave off hunger long enough I can still have somewhat of an appetite before my friend and I go out to get some peanut curry tonight.
A Jenkins顾问，艺术家，前医疗辅助人员
它们可以告诉你，你是否具有通过某种特定的饮食以减轻更多体重的基因，或者你是否对某种食物过敏或耐受某种食物。然而，尽管它们可能会在某些时候为你指明正确的方向，但总体来说，他们并不是那么可靠。拥有一种使你倾向于做某事的基因并不总是意味着你会自动获得那种特质。
我在这里以我自己为例，因为我和我的DNA测试完全相反。
我的基因告诉我应该能够忍受乳糖。然而，我是如此的乳糖不耐受，我不得不小心许多药物中存在的一克或两克乳糖。更糟糕的是，我对牛奶蛋白过敏，甚至对牛奶脂肪过敏(这很奇怪而且很少有)!我的测试还显示我可能对坚果过敏尤其是花生。但我一边写着这篇答案，一边快乐而健康地嚼着杏仁，以避免长久地饥饿。在我和朋友今晚出去吃花生咖喱之前，我还有点食欲。
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So your answer is yes, these things can tell you what your genes say about you but they often fall short when it comes to telling you what that gene is going to mean for you in your life.
Honestly, if you only have the, say, $200 for one of these tests and not a lot of extra spending money I'd suggest either using it on a gym membership which includes activities you actually *like* to do, or use it to hire a nutritionist to create a personalized nutrition plan for you that involves healthy foods you actually *like* to eat. Coming up with a diet and exercise regime that's actually realistic for you and that you'll actually want to stick to often will do you more good than genetic advice that may or may not actually apply and may or may not result in a healthy diet you can realistically stick to.
所以你的答案是肯定的，这些东西可以告诉你你的基因对你说了什么，但是当它们告诉你基因对你的生活意味着什么时，它们往往是不够的。
坦白地说，如果你只有，比如说200美元，然后你选择做这些测试，没有过多额外的花费的话，我宁愿建议你要么用这200美元办张健身卡，这里面包含你喜欢的活动；要么，用它雇佣一个营养师为你创建一个个性化的营养计划，包括你真正喜欢吃的健康食物。提出一个健康的饮食和锻炼是务实的, 那些你真正想要经常坚持的建议比那些可能适用也可能不适用的基因建议对你更有好处，也可能，基因检测并不适合你能切实坚持的健康饮食。
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Luke Baumbach, psychology, nutrition, & health enthusiast
Isabella Morgan
, Associated degree Healthy Living & Health, Houston Baptist University (2015)
Originally Answered: Can your DNA tell you which diet is best for you? I heard that some DNA tests can show if you'll do better with high/low carbs, are sensitive to lactose, etc and explain why some people do great on low carb but others have no energy and gain weight?
Basically, yes. Your body is better suited for some foods than others depending on your DNA. This company found that 45% of people’s genes benefit from a high carb diet, 47% from moderate and only 8% on low.
Your DNA can also tell you things like if you are sensitive to lactose, gluten, and caffeine, your optimal protein intake, and which foods are healthiest for you. GenoPalate has a great at-home test for this. It’s around $189 for the report and even cheaper if you’ve already done DNA analysis with an ancestry company.
Luke Baumbach 心理学，营养学和健康爱好者
基因检测？基本上,是的。你的身体更适合某些食物，这取决于你的DNA。基因公司发现，45%的人的基因从高碳水化合物饮食中受益，47%从中等碳水化合物饮食中受益，只有8%从低碳水化合物饮食中受益。
你的DNA还能告诉你是否对乳糖、谷蛋白和咖啡因过敏，你的最佳蛋白质摄入量，以及哪种食物对你来说是最健康的。GenoPalate公司有一种很棒的家用测试。这份报告大约需要189美元，如果你已经在一家基因公司做过DNA分析，那就更便宜了。
