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吃出健康中国味
中餐或许很美味，但是十有八九因此没了平坦的小腹。我们咨询了在维吉尼亚工作的营养师吉姆怀特博士，让他帮我们做出明智的抉择。
学会术语
蒸显然是最好的，按照顺序是“蒸”、“煮”、“烤”“炒”“煎”“煸”或者“炖”。沾面包屑的、油炸的和裹面粉的都是不是首选。
用对餐具
吃中餐筷子是最好的朋友。怀特补充说“这比用叉子吃下去的油少。”
选对调料
远远避开那些浓浓的肉汁和由糖、面粉和玉米淀粉制成的调料（比如左宗棠鸡和糖醋排骨上那种）。全是糖浆。相对的，怀特推荐酸辣芥末酱、海鲜沙司酱和耗油调味的中餐。不管怎么样，一定要记得点餐的时候要求“调料减半”。这样，无论调料还是卡路里都是平常用量的一半。
选择素食
内部消息：点蔬菜高汤(一种叫“滑汤”的老法子）做的中国菜，可以减少150-300卡路里和15-30克脂肪。怀特说：“但是你吃的蛋白质部分可能会更多汁更柔软，嚼起来不会那么脆。”
舍弃不必要的配菜
一客面球汤会让你多吸收200卡路里和14克脂肪，捞面更可怕。面为什么是深色的？都是因为吸足了所有的油。大部分的配菜都含有数以千计的卡路里。
糙米VS精米
炒饭毫无疑问是吃之无益的，能导致你摄入450卡路里和14克脂肪。糙米会好些，一杯只有215卡和仅3.5克纤维（bug修改，脂肪。）虽然因为精米碳水化合物含量高而导致不吃精米日趋流行，但其实吃精米并没有那么不好。怀特说：“就卡路里而言，它们差不多是一样的。”也许没有摄入纤维质（一客仅含1克），同时也没能补充维生素。但是，吃精米肯定没有说得那么差。
Healthy Chinese Food
Our cheat sheet for navigating everyone's favorite form of takeout
Chinese food may be tasty, but more often than not it's an ab-killer. We asked Jim White, R.D., a Virginia-based dietician, to help us make some smarter choices.
LEARN THE LINGO
Anything steamed is obviously good, as is Jum (poached), Chu (broiled), Kow (roasted), Shu (barbecued), lightly stir-fried, dry stir-fried, or braised. Anything breaded, fried, or coated in flour is not.
USE THE RIGHT TOOLS
Chopsticks are your friend. "You're going to get less oil than you would with a fork," adds White.
GET SAUCED
Steer clear of thick gravy or sauces made from sugar, flour, or cornstarch (such as those found on General Tso's or Sweet and Sour Pork). They're loaded with corn syrup. Instead, White suggests hot mustard sauce, hoisin sauce, or oyster sauce. And no matter what, always make your order "half sauce." That way, you get half the sauce—and half the calories—of what they'd normally use in the dish.
GO VEGGIE
Here's an inside tip: Order your meal cooked in vegetable stock (a traditional Chinese style of cooking called "stock velveted" to reduce the calories in your dish by 150-300 and the fat by 15-30 grams. "Expect your protein to be a bit more moist and tender, with less crunch than usual," says White.
SKIP UNNECESSARY SIDES
A serving of crispy noodles can set you back as much as 200 calories and 14 grams of fat, and Lo Mein is even worse. That dark brown color in the noodles? It comes from soaking up all that oil. A large portion generally runs in the thousands of calories.
BROWN RICE vs. WHITE RICE
Fried rice is undeniably bad for you, setting you back 450 calories and 14 grams of fat. Brown rise is better, with only 215 calories and a generous 3.5 grams of fiber per cup. But even though it's trendy to avoid white rice because it's a high-glycemic carb, it's not so bad. "Calorie for calorie, they're about the same," says White. You do lose the fiber, though (only a gram in a serving), and you get hardly any vitamins at all. Still, it's definitely not as bad as it's been made out to be.
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