中国人天天吃橙子鸡、炒面和白米饭，怎么还能保持那么瘦呢？

Shayn M. Americanised fast-food “Chinese” is not actually what Chinese people eat. Italians don’t eat Olive Garden-style “Italian” food. Japanese people don’t eat California Rolls. Australians don’t eat Blooming Onions. These kinds of dishes are overseas adaptations of the kinds of food people eat in their own countries and they often bear extremely little resemblance to the native dishes.

美式快餐“中餐”其实并不是中国人真正吃的食物。 就像意大利人不吃Olive Garden连锁店那种“意大利菜”， 日本人不吃加州卷， 澳大利亚人也不吃开花洋葱（一道把整个洋葱油炸的菜品）。 这些菜式都是海外对原籍国食物的本地化改编，通常与当地人实际吃的东西相差甚远。

Chinese cuisine is highly regionalised and very diverse. Szechuan cuisine is, for example, extremely different from Cantonese or Hainanese cuisine, and none of those styles are much like the food eaten in the Dongbei region, or Inner Mongolia. The American “Chinese food” is a commercialised adaptation of the dishes created by Chinese immigrants, who mostly were used to cooking and eating Cantonese-style food, when they arrived in America and had to adapt their cuisine to what was locally available. The result was a distinctively “American Chinese” cuisine that blended Cantonese cooking styles with American ingredients.

中国菜系高度地域化，极其多样。比如川菜与粤菜或海南菜就截然不同，而这些又与东北或内蒙古地区的饮食风格大相径庭。所谓“美式中餐”，其实是早期中国移民（多为粤菜背景）来到美国后，为适应当地食材和口味而改造出的一种独特菜系。

When Chinese immigrants started to notice that non-Chinese people were getting interested in their food, they started opening restaurants and invented even more dishes designed to appeal to US preferences.

当这些移民发现非华裔人群对中餐产生兴趣后，便开始开设餐馆，并进一步发明出更多迎合美国人口味的菜肴。

As a result, you get food that Chinese people would not recognise as “Chinese” at all being peddled by American-style Chinese restaurants like Panda Express and PF Chang’s. None of this is what Chinese people themselves eat- especially not in China.

结果就是，像熊猫快餐和PF Chang’s这类美式中餐馆所售卖的“中餐”，很多连中国人都认不出来。这些根本不是中国人——尤其不是在中国本土生活的人——日常吃的东西。

Add to that that there is usually a difference between what restaurants serve and what people cook and eat at home. Even if people enjoy deep fried, high-calorie dishes when they go out, they aren’t usually eating that kind of food every day.

此外，餐馆菜品和家庭日常饮食之间通常也存在差异。即使人们外出时喜欢油炸、高热量的菜肴，他们平时在家并不会天天吃这种食物。

Charles Hsu Orange chicken is not really a thing in Taiwan, which I am from. Although we do have fried chickens everywhere, we also have a much healthier soy sauced braised chicken or meat. Fried foods are frown upon as unhealthy and likely to cause heart disease and diabetes. We are taught from early school days to eat a balance meals with balanced vegetables and protein. School often provide lunch menus that include many stir fried leafy greens such as bok choy or cabbages, rice, braised meats, and soup.

宫保鸡丁在台湾（地区)其实并不流行（我来自台湾（地区））。虽然我们到处都有炸鸡，但更常见的是用酱油卤制的鸡肉或肉类，更健康。油炸食品被视为不健康，容易引发心脏病和糖尿病。

Here is a sample. For some reasons, American version of Chinese foods put a lot of emphasis on huge portion of meats, often deep fried or, greasy meats and broccoli, and very little leafy greens. It all comes down to the cooking techniques. To master the art of cooking leafy greens vegetables on wok, it requires high heat gas burner and quick tossing.

举个例子： 不知为何，美式“中餐”特别强调大份量的肉类——通常是油炸或油腻的肉块配西兰花，而绿叶蔬菜却少得可怜。 这归根结底是烹饪技法的问题。要想掌握用炒锅快速炒制绿叶蔬菜的技巧，需要高温燃气灶和熟练的颠锅动作。

Jose Lizano Ok I’m not Chinese and other answers have tackled the “that’s not what Chinese people eat” argument, which is solid and 100% true. But I do have something to add on how anyone can eat any type of food and still reduce weight. I recently gained a lot of weight, over 10 KG going from 70 kg to 80+kg. I was eating nutella, tons of popcorn, eggs and rice for breakfast, oreo cookies, and my usual lunch/dinner with a meat, rice and veggies.

我不是中国人，其他回答已经很好地解释了“那不是中国人吃的东西”这一点，这完全正确。但我还想补充一点：任何人吃任何类型的食物，依然可以控制体重甚至减重。 我最近体重增加了10多公斤，从70公斤涨到80多公斤。当时我早餐吃能多益巧克力酱、大量爆米花、鸡蛋配米饭，还有奥利奥饼干，午餐和晚餐也照常吃肉、米饭和蔬菜。

Some point after hitting 80 kg and seeing how my body had changed dramatically in ways I didn’t like, I decided to lose weight. I lost 4 kilos in a month and a half. What do I eat now? Still nutella, popcorn, eggs and rice for breakfast, oreo cookies and my usual lunch/dinner.

当我体重突破80公斤，看到自己身体发生巨大变化后，决定减肥。一个半月内，我成功减掉了4公斤。 我现在吃什么？还是能多益巧克力酱、爆米花、鸡蛋配米饭、奥利奥，以及日常的午餐晚餐。

What’s the difference? Reduced portion sizes. That’s it, that’s all you need to do to lose weight or maintain it. Instead of eating 4 packs of oreo a day, I reduce to 1 or maybe 1 every other day, same with nutella, same with chips (which I failed to mention before but are a vital part of my diet), I reduced from 3–4 eggs breakfast to 1 egg and a smaller portion of rice, if I know it will be a slow day I just skip breakfast altogether. I keep my same lunch/dinner menu but I serve myself smaller portions.

区别在哪儿？减少份量。就这么简单，这就是你减肥或保持体重所需要的全部。以前我一天吃四包奥利奥，现在减少到一包，或者隔天吃一包；能多益巧克力酱也一样，薯片也一样（之前忘了提，但薯片是我饮食中不可或缺的一部分）。早餐我以前吃三四个鸡蛋，现在只吃一个鸡蛋和一小份米饭；如果我知道哪天会比较清闲，我就干脆不吃早餐。午餐和晚餐的菜单没变，只是分量会减少一些。

Imho the easiest way to reduce weight, is to keep your EXACT same diet as before but reduce how much of it you intake. Changing what you eat is hard, but reducing it is way way easier. I don’t have to spend more time cooking, in fact I have to cook less, clean less, wash less. I do less effort to reduce weight than to gain it.

依我之见，最简单的减肥方法就是保持和以前完全一样的饮食习惯，只是减少摄入量。改变饮食习惯很难，但减少摄入量却容易得多。我不用花更多时间做饭，实际上，我做饭、打扫、洗碗的时间都减少了。减肥比增重省力多了。

It took me about 3 days to adjust to the new normal with less food than before. Those 3 days are hard, after that it’s a breeze and you have to do less than before. So what’s the “secret” (not a secret, it’s widely known and backed up by science) of eating anything without gaining weight? You just eat what you actually need, not more.

我只用了三天就适应了吃得更少的新常态。头三天有点难熬，之后就轻松了，而且比以前更省事。 所以，“吃什么都不会胖”的秘诀（其实根本不是秘密，科学早已证实）就是：只吃你真正需要的量，不多吃。

Mr One in a Million. It is very simple - they walk up and down a lot of stairs. Unless it is over 10 stories tall, almost no Chinese apartment block will have a lift - so you are constantly walking up and down stairs every day; couple this with the extreme heat/humidity in many areas, that the fat melts off of you, and even a fatso like me can visit China and lose 30–40KG in a few months.

原因很简单——他们每天爬很多楼梯。 除非楼高超过10层（旧规定要求7层及以上配备楼梯，2025年新版《住宅项目规范》则要求4层以上新建住宅配备电梯），否则中国几乎所有的公寓楼都没有电梯。所以你每天都在不停地上下楼梯。再加上很多地区气候炎热潮湿，脂肪简直“自动融化”。像我这种胖子去中国待几个月，都能轻松减掉30–40公斤。

With one exception, every one of my wife's family and friends seem to live on the top floor of an apartment building without a lift. My aunty’s apartment - a mere 8 flights of stairs, because OF COURSE, she lives on the top floor.

除了一个亲戚例外，我妻子的所有家人和朋友似乎都住在没有电梯的公寓楼顶层。 我阿姨的公寓——足足有八层楼梯那么高，而她居然也住在顶层。

Samuel Poe Chinese food is very popular at the United States. If anyone really wants to know why, buy Chinese food (if you have the money) and eat the food two or three times a day for 3 months or longer. Don’t eat any other kind of food. Before your investigation take your weight measurement. After your 3 month investigation take your weight measurement again. That will answer the question!

中餐在美国非常受欢迎。如果真想知道原因，你可以自己做个实验： 如果你有钱，就买中餐，一天吃两到三顿，连续吃三个月或更久，期间不吃其他食物。 实验前先称体重，三个月后再称一次——答案自然揭晓！

At China and other nations including at Europe, most people are not overweight. At the United States, the food supply is abundant and that allows for more food per person. However, it’s soft drinks (coke, Pepsi, root beer) that really increases weight. So does fruit drinks like apple juice, orange juice and many others. Fat is not the only culprit in weight gain.

在中国和其他许多国家（包括欧洲），大多数人并不超重。而在美国，食物供应极其充足，人均摄入量更高。但真正导致体重增加的，其实是软饮料（可乐、百事、根汁啤酒等），还有果汁（如苹果汁、橙汁等）。发胖的元凶不只是脂肪。

At China, being of normal weight is because their diet is very different. India also and many other nations including European nations, as well. First thing foreigners notice about American’s is their large size. Not just very over weight but also tough looking. Yes, far too many American’s are way over weight. Drinking to many soft drinks is one of the leading causes of weight gain. It’s not just food.

在中国，人们保持正常体重是因为饮食结构完全不同。印度、欧洲等许多国家也是如此。外国人到美国最先注意到的，就是美国人的体型普遍偏大——不仅超重，看起来还很壮实。太多美国人严重超重了。过量饮用软饮料是导致体重增加的主要原因之一，而不仅仅是食物本身。

Jesuan Wu We eat very few deep fried dishes. We apply little butter or grease or cheese, if at all, to our food. We don’t drink nearly as much soda. Our deserts are not nearly as sweet and sugary. Our vegetables and fruits are much more affordable and available with more variety. Telling someone he or she is fat is not a social taboo in China, it’s actually a widely accepted way of greeting and small talk.

我们很少吃油炸菜。 我们几乎不用黄油、油脂或奶酪。 我们喝的碳酸饮料也少得多。 我们的甜点没那么甜、没那么多糖。 我们的蔬菜水果更便宜、更容易买到，种类也更丰富。 在中国，直接说别人“胖”并不是社交禁忌，反而是常见的寒暄和闲聊方式。

Clive Gordon Apart from the rice, that’s not Chinese food. It’s fake Chinese adapted to what westerners will eat.They also eat sensible quantities. Which also tends to be true of Europeans as compared to Americans.

除了米饭，那些根本不是中餐。那是为迎合西方人口味而改造的“伪中餐”。 而且中国人吃饭份量很克制。这一点在欧洲人和美国人之间也很明显。

In my case, my parents grew up with wartime rationing and that meant limited quantities of meat, fat and sugar. You filled up your plate with vegetables and were expected to eat it all - wasting food was a cardinal sin when how much you could get was limited in the first place. So that’s what they knew and I was brought up with. If we’re getting fatter, a lot is to do with ready-made ultra-processed foods, which I try to avoid. And I’m still careful to buy only what I know I will eat - it still feels bad to throw any away.

我父母经历过战时配给制，肉、脂肪和糖都限量供应。盘子里主要装满蔬菜，而且必须吃完——在物资匮乏的年代，浪费食物是大罪。所以他们从小就这样吃，我也被这样养大。如今人们变胖，很大程度上是因为大量食用超加工的即食食品，我尽量避免。而且我只买确定会吃掉的食物——浪费食物至今仍让我感到不安。

Anna Liu because orange chicken is american Chinese food, we dont really eat it in China. meanwhile, even if there is similar dish in China, cuz China is too big for me to know all the dishes, i would assume they would contain much less sugar than that in america. and more important, it is all about portion size, we eat white rice but only a small bowl, some might eat more cuz they exercise more or do a heavy labor work. we always pay attention on the in and out balance.

因为宫保鸡丁（或橙子鸡）是美式中餐，我们在中国根本不吃。即使中国某些地方有类似菜肴（中国太大，我不可能知道所有菜），糖分也远低于美国版本。更重要的是份量控制。我们确实吃白米饭，但只吃一小碗。有些人因体力劳动或运动量大而吃得多些。我们始终注重“摄入与消耗”的平衡。

Tammy Hjeresen Chinese people don’t eat that on a regular basis. That is not even authentic Chinese food. It’s an adaptation of traditional Chinese dishes tailored to white American people, to appeal to American tastebuds. As rice is our staple, we understand portion control and regular physical activity. We also eat a balanced diet, so there’s that.

中国人平时根本不吃那些东西。那甚至算不上正宗中餐，而是为迎合白人美国人口味而改良的传统中餐变体。 米饭是我们的主食，但我们懂得控制份量，也保持规律的身体活动。我们还注重饮食均衡，就这么简单。

Todd Beaubien I used to frequent a Chinese buffet when I worked a graveyard shift job. It was great, get off at 7am, be at the bar by 715, drink for 3 hours, go get Chinese, and home to bed. I would get there before the place opened, and I would sit and watch the waitresses set up for the day, then just before the place opened they would all eat. They went through the buffet like everyone else but their choices were the opposite of what Americans would pick. While we would poke through the broccoli beef to get more beef and none of those pesky veggies, they would push the meat aside and take the broccoli. It was like a vegetarian meal with an odd piece of chicken or pork for protein. They ate the more healthy part of the meal.

我以前上夜班时经常去一家中餐自助餐厅。下班7点，7:15到酒吧喝三小时，再去吃中餐，然后回家睡觉。 我会在餐厅开门前就到，坐在那里看服务员准备当天的餐食。快开门时，她们会一起吃饭。她们取餐的方式和美国人完全相反： 美国人会从“西兰花炒牛肉”里挑出牛肉，把蔬菜全留下；而她们却把肉拨到一边，专挑西兰花吃。她们的餐盘几乎像素食，只偶尔加一块鸡肉或猪肉补充蛋白质。她们吃的是餐盘里最健康的部分。

Olivia Jiang If you are referring to Panda Express food, that isn’t “real Chinese food”, rather inspired by other types of Chinese food and fried to make it cook faster. We do eat white rice, but we pair it with things such as chicken (not fried like orange chicken), beef, pork, fish, and veggies. Very rarely fried, usually steamed, boiled, or stir fried. Some of my favorites: pork (cooked, not fried!) in garlic sauce, fried rice with chicken, peas, carrots, onions, and corn, and beef soup noodles (nothing like the fried chow mein from panda express or instant noodles, fresh made with a tasty beef broth).

如果你指的是熊猫快餐（Panda Express）的食物，那不是“真正的中餐”，而是受中餐启发、为加快出餐速度而油炸的改良版。我们确实吃白米饭，但搭配的是鸡肉（不是像橙子鸡那样油炸的）、牛肉、猪肉、鱼和蔬菜。很少油炸，通常是清蒸、水煮或快炒。我最喜欢的菜包括：蒜香烧肉（不油炸！）、鸡肉炒饭（配豌豆、胡萝卜、洋葱和玉米），还有牛肉汤面（完全不同于熊猫快餐的炒面或方便面，是用鲜熬牛肉汤现做的）。

Hong Jie Being thin is not the same as having a healthy body composition. You can look or appear thin with clothes on but when you take off your top, you look soft. A small pot belly. Love handles. Or a bit of man boobs. You can look thin, but have almost 20 per cent body fat.

瘦≠健康体脂率。你穿衣服时看起来很瘦，但脱掉上衣可能显得松软——小肚子、腰侧赘肉，甚至有点“男性乳房”。外表瘦，体脂率却可能高达20%。

People of Asian descent, compared with people of European and African descent, have more body fat for the same body weight. In other words, imagine three blokes standing in a row: one with Asian phenotype, one with European phenotype and another with African phenotype. Imagine they have the same weight. All 70kg. There is a high chance that the Asian chap has more body fat than the European and African chaps.

相比欧洲和非洲裔人群，相同体重下，亚裔人体脂率通常更高。 想象三个体重都是70公斤的男人站成一排：一个亚裔，一个欧裔，一个非裔。很可能亚裔那位体脂更多。

That's the reason our BMI classifications are more stringent. Non-Asians’ BMI have to be between 18.5 and 24.9. Asians’ BMI have to be between 18.5 and 22.9. Obesity for non-Asians is 30 and above. For Asians, it's 27 and above. It is not helpful to just look at the average Chinese, Korean, Japanese, Chinese Singaporean or Chinese Malaysian. It is not helpful to just look at the average Vietnamese.

这就是为什么我们的BMI标准更严格： 非亚裔BMI正常范围是18.5–24.9，而亚裔是18.5–22.9； 非亚裔肥胖标准是≥30，亚裔则是≥27。

Google some statistics. Obesity is on the rise in the People's Republic of China. There are also many Chinese Singaporeans who are overweight, and have lots of subcutaneous adipose tissue.In order to make the claim that somehow people with Asian phenotypes have a higher basal metabolism that expends calories much faster than those with European and African phenotypes - because that's what you are basically alluding to - you have to rule out many variables.

你可以上网搜搜统计数据。中国的肥胖率正在上升。新加坡也有很多华人超重，皮下脂肪堆积。你之所以声称亚洲人的基础代谢率更高，消耗卡路里的速度比欧洲人和非洲人快得多——因为你基本上就是这个意思——你必须排除很多变量。

Hypothetically, the entire world has to have the same lifestyle, consume about the same number or type of calories, and burn the same number of calories. And then somehow, if people of Asian ancestry still have a lower body fat than the others, or for the sake of argument, look thinner than the others, then it could boil down to our higher basal metabolisms.

假设全世界生活方式相同、摄入热量类型和数量相同、消耗热量也相同——如果在这种情况下，亚裔依然体脂更低或者说为了方便问题讨论他们看起来比其他人更苗条，那才可能归因于更高的基础代谢率。

Shunshun Liu Orange chicken,I've never eaten these. The chicken dishes I eat most often are cooked with vegetables like bell peppers, mushrooms, and potatoes. In China, the dish is called Huang Braised Chicken. The chicken is stir-fried over high heat, then added with soy sauce and water. Once the water boils, it's cooked with your favorite vegetables. The flavor is salty and spicy, and the chicken is tender. The broth is delicious with rice. However, none of the ingredients in this dish are fried, and no sugar is added.

我从没吃过橙子鸡。我常吃的鸡肉菜是和青椒、蘑菇、土豆一起炒的。在中国这道菜叫“黄焖鸡”。做法是：鸡肉大火快炒，加入酱油和水，煮沸后放入喜欢的蔬菜。味道咸香微辣，鸡肉嫩滑，汤汁拌饭特别香。这道菜完全不油炸，也不加糖。

chow mein,I have, only occasionally when dining out, maybe once a year at most. I love chow mein, and there are plenty of chow mein shops on the roadside in China. They heat a wok to a very high temperature, add vegetable oil, chopped green onions, and chopped garlic, and stir-fry until fragrant. Then, they add plenty of fresh vegetables like cabbage, bean sprouts, and carrots, and then season with salt and soy sauce. The secret is the high temperature of the wok, which requires an open flame and a strong cook. The noodles, vegetables, and sauce are constantly and rapidly stir-fried, and then served quickly. It's hard to achieve these conditions at home, so I think chow mein bought from restaurants is better than homemade.

至于炒面，我一年最多在外吃一次。我很喜欢炒面，中国路边有很多炒面摊。他们把锅烧到极热，放植物油、葱花、蒜末爆香，再加入大量新鲜蔬菜（如卷心菜、豆芽、胡萝卜），最后用盐和酱油调味。秘诀在于锅温极高——这需要明火和熟练的厨师。面条、蔬菜和酱汁要快速翻炒，迅速出锅。家里很难做到，所以我觉得外面买的炒面比自己做的好吃。

I also like to add chili oil to my chow mein, and if available, a little vinegar.Compared to the chow mein in American Chinese restaurants, the chow mein made in China is drier and has more vegetables. I think that although chow mein is not the most refreshing Chinese food, it is healthier than the chow mein in American Chinese restaurants because American Chinese restaurants need to take into account the tastes of American customers and add more oil and less fresh vegetables.

我还喜欢在炒面上加辣椒油，如果有醋也加一点。 相比美式中餐馆的炒面，中国的炒面更干爽、蔬菜更多。虽然炒面算不上最清爽的中餐，但比美式版本健康——因为美式餐馆为了迎合顾客口味，会放更多油、更少新鲜蔬菜。

I don't eat chow mein this delicious out often because there are so many delicious Chinese dishes, and I don't often find this one on the menu.

我在外面很少能吃到这么好吃的炒面，因为其他好吃的中国菜品太多了，而且这道菜也不常出现在菜单上。

White rice is a healthy food. In China, white rice is made with only rice and purified water. Compared to bread, cookies, and cakes, white rice is made without sugar or butter. I believe it's the cleanest staple food in the world.

白米饭是健康食品。 在中国，白米饭只用大米和纯净水煮成。 相比面包、饼干、蛋糕，白米饭不含糖或黄油。我认为它是世界上最“干净”的主食。

Northeast China has fertile soil, one of the three largest black soils in the world. The excellent geographical conditions allow for the cultivation of delicious rice. I love white rice and Chinese food.

中国东北拥有世界三大黑土带之一，土壤肥沃。优越的地理条件造就了美味的水稻。我喜欢白米饭和中国菜。