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吃这8种食物能帮你减肥

2018-11-12 11:55

来源:沪江

作者:

  Almonds

  杏仁

  The key to finding superfoods for weight loss is going back to the basics, according to Libby Mills, MS, RD, LDN, spokesperson for the Academy of Nutrition and Dietetics. “You need to look for nutrient-dense foods.” Nuts, particularly almonds, fall into that category because they’re packed with protein and healthy fats that will keep you feeling full longer.

  据营养师行业协会发言人称,寻找减肥食品的关键在于回归基层。“你需要摄入营养丰富的食物。”坚果,特别是杏仁,就属于这一类,因为它们含有蛋白质和脂肪,可以让你有更长时间的饱腹感。

  Berries

  浆果

  Look for raspberries, blackberries, blueberries, and more: They all have a high water content plus plenty of fiber. “They’re sweet, tart, and a filling choice for weight loss,” says Marisa Moore, RDN, a registered dietitian nutritionist in Atlanta, Georgia. Check out how adding berries to your breakfast can make weight loss a breeze.

  摄入覆盆子,黑莓,蓝莓等:它们都有高含水量以及大量膳食纤维。佐治亚州,亚特兰大的注册营养师玛丽莎摩尔说:“它们口味酸甜,是减肥的最佳选择。”尝试在早餐中加入浆果可以减轻体重。

  Pomegranate

  石榴

  Packed with fiber to fill you up, these tiny bulbs are also disease-fighting antioxidant powerhouses. One study found that women who ate a diet high in antioxidant flavonoids had lower total body fat than women who missed out on these valuable nutrients.

  这些微小的颗粒含有丰富的膳食纤维,它们也是对抗病毒的抗氧化剂。经研究发现,那些饮食中含有高抗氧化剂黄酮类化合物的女性体内,脂肪含量远远低于饮食中不含这些营养素的女性。

  Avocado

  牛油果

  Science is catching up with the avocado toast trend: A study by researchers at Loma Linda University found that eating half of an avocado at lunch helped participants feel satisfied longer and helped balance blood sugar much better than an avocado-free meal. The key seems to be all the healthy fats in this fruit (and yes, avocados are fruit!).

  洛马林达大学的研究人员进行的一项研究发现,午餐时吃半个牛油果让实验对象感到更满足,并且比无牛油果餐更能帮助平衡血糖。关键在于这种水果中的所有脂肪都是健康的(是的,鳄梨是水果!)。有迹象表明你可能吃了太多不好的脂肪。

  Oats

  燕麦

  A steaming bowl of oatmeal might be cozy, but uncooked oats are the way to go if weight loss is your goal. “Uncooked oats are a source of resistant starch, which can help you feel full and control blood sugar,” says Moore. Try soaking them overnightfor an easy way to work them into your diet, she says.

  一碗热气腾腾的燕麦片非常可口,但如果减肥是你的目标,生燕麦是更好的选择。摩尔说: “生燕麦能抗淀粉吸收,它可以让你饱腹感并控制血糖。”

  她说,试着将它们浸泡一晚,这样就可以将它们轻松融入你的饮食中。

  Chicken

  鸡肉

  Padding your meals with lean proteins like chicken is a smart way to build muscle and feel satisfied after eating. If you’re tight on time, try pairing a chipotle chicken patty from Tribali Foods with a salad or your favorite veggie mix for a meal big on flavor but low in fat and calories.

  用鸡肉等瘦肉蛋白作为食物是一种增强肌肉的好办法并且吃完后会感觉很满足。如果你的时间紧迫,可以尝试将鸡肉馅饼和沙拉或你喜欢的蔬菜混合搭配起来,这样做出来的食物口感丰富但脂肪和热量都很低。

  Apples

  苹果

  An apple a day keeps the belly fat away: Several studies have found that eating the forbidden fruit between meals or right before you sit down to eat can tame hunger. “It fills you up because it contains significant amounts of pectin, a soluble fiber that expands in your stomach when it comes in contact with liquid,” says Mills.

  每天吃一个苹果可以防止腹部脂肪堆积:一些研究发现,在两餐之间或在你坐下吃之前吃苹果可以克服饥饿感。米尔斯说:“它会填满了你的胃,因为它含有大量的果胶。果胶是一种可溶性纤维,当它与液体接触时会在胃里膨胀。”

  Beans

  豆类

  Beans and lentils are packed with plant-based protein, which stimulates hormones that boost the feeling of fullness, says Moore. They’re also high in fiber and require extra chewing time, which helps you eat less overall, she says.

  摩尔说,豆类和扁豆中含有植物性蛋白质,能刺激荷尔蒙,增强饱腹感。 它们的纤维含量很高,需要更长的咀嚼时间,这有助于减少整体食物的摄入量。

  Eggs

  鸡蛋

  “Whole eggs deliver 6 grams of high-quality protein, and studies show that swapping them for foods like bagels can help boost satiety and weight loss,” says Moore. Try them beyond breakfast by sliding a sunny side up or fried egg on top of a pile of roasted veggies or mound of protein-packed pasta from Explore Cuisine.

  摩尔说:“全蛋提供6克优质蛋白质,研究表明,将它们替换百吉饼等食物可以增加饱腹感和减肥效果。” 吃早餐时,加一个太阳蛋,或者你可以在烤蔬菜或者意大利面上加个煎鸡蛋。 以下是将鸡蛋加入每餐饮食的更多办法。

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