什麼食物對減肥有好處？_風聞

【來源龍騰網】

評論原創翻譯：

Seneca Rapson, Went from 285 pounds to 160 and 10% body fat體重從285磅減到160磅，並且體脂率為10%

For weight loss (not necessarily health or body composition) type of food is largely irrelevant. All non-water weight loss essentially comes down to energy balance - using more calories than you take in. So if the quantity is appropriate, you can lose weight eating anything. Professor Mark Haub demonstrated this following a Twinkie diet of almost nothing but junk food and lost weight. He also improved his cholesterol just by virtue of losing weight. A high school science teacher also did something similar living on only McDonald’s for 60 days.

對於減肥來説，食物類型基本上是無關緊要的。所有無碳水減肥本質上都歸結於能量平衡——消耗的卡路里多於攝入的卡路里。因此，如果數量合適，那麼吃任何東西都可以減輕體重。馬克·豪佈教授通過一種甜品飲食法來證明了這一點——除了垃圾食品，別的什麼也不吃，並且減輕了體重。他還通過減肥來改善膽固醇。一位高中理科老師也做了類似的事情，只吃麥當勞，並且持續了60天。

That said, there are certainly foods that make appetite control easier and foods that help with composition: maintaining lean / muscle mass and promoting. For satiety (fullness, reduced appetite) look towards foods that are high in protein and fiber - lean meats, vegetables, various lentils and beans, and to a lesser extent whole (note whole) grains. They’ll also have the benefit of tending to contain nutrients that are important to health. In general, try to eat less calorie dense foods like desserts and a lot of prepackaged foods. Drinks that have calories from sugar / carbohydrates are also poor for fullness so try to replace fruit juices with whole fruits, and soft drinks with diet varieties - milk has liquid calories but most comes from fat or protein, so it doesn’t tend to have the issue that soft drinks and juice does.

也就是説，確實有一些食物可以讓食慾變得更容易控制，還有一些食物的成分有助於保持低脂、增肌以及促進健康。為了獲得飽腹感（飽腹感可以讓食慾下降），可以選擇蛋白質和纖維含量高的食物，例如瘦肉、蔬菜、各種小扁豆和豆類，以及少量的全穀物（注意是全）。它們還有一個好處，就是含有對健康很重要的營養素。一般來説，儘量吃低熱量的食物，如甜點和很多預先包裝的食物。飲用卡路里成分來自糖/碳水化合物的飲料也不足以使飽腹感增強，所以試着用水果代替果汁，用多樣化的飲食來代替軟飲料，例如牛奶含有液態卡路里，但大部分來自脂肪或蛋白質，所以它不會有軟飲料和果汁那樣的問題。

Habit wise, try to avoid eating indefinite amounts of foods - like don’t open a large bag of nuts or chips and just eating from it, instead consciously take a definite, reasonable amount portioned out - the just eating continuously from a container while doing something else is sometimes called mindless eating. Also, try to reduce things, but avoid eliminating foods (unless you have a medical or ethical reason to do so). One of the great pitfalls of dieting is creating forbidden foods - this kind of restriction actually increases the desire for them and tends to create the cycles where people break diets rather than bend - they have one cookie, one snack, one treat, think they’ve failed and eat everything they can because suddenly they’re no longer on their diet, so what does it matter? Avoid that kind of rigid thinking. If you have one of something you’ve been avoiding, just think of it is as an enjoyment, not a weakness, and move on.

明智的習慣是，儘量避免吃不定量的食物，比如不要打開一大包堅果或薯條就直接吃，而是有意識地分出一個確定的、合理的份量，在做其他事情的同時不斷從包裝裏拿吃東西有時會被稱為無意識進食。另外，試着少吃食物，但不要不吃食物（除非你出於醫學或倫理上的原因而這麼做）。節食最大的陷阱之一就是創造一些所謂的禁忌食品，這種限制實際上增加了人們對這些食物的慾望，並傾向於創造一個讓人們打破而不是遵守的循環，例如他們只吃了一塊餅乾、一份小吃或者一份零食，就以為自己失敗了，然後就開始什麼都吃，因為那個瞬間他們已經不再處於節食的狀態了，那又有什麼關係呢？避免那種死板的想法。如果你一直在迴避某件事情，那就把它當作一種享受，而不是一個弱點，然後繼續前進。

Finally, while not a food, I would highly recommend finding an exercise you like. Technically, exercise has a poor record for weight loss, however, it appears to be invaluable in terms of maintaining weight for people that have lost weight. Of the NWCR, which tracks habits of people who have successfully kept weight off for a year, 90% report performing regular, purposeful exercise of some kind, even if it is as simple as taking a 20 to 30 minute walk.

最後一點，雖然跟飲食無關，但我強烈建議你培養一個你喜歡的運動。從科學上講，運動對減肥的效果並不明顯，然而，對於減肥的人來説，鍛鍊對於保持體重而言是至關重要的。NWCR追蹤了成功減肥的人們一年以來的習慣，90%的人報告説他們經常進行某種有目的的運動，即使只是散步20到30分鐘。

Twinkle Bhatt, Project Manger at WebsiteDesignerIndiaWebsiteDesignerIndia項目經理

These are 7 Foods That Help You Shed Pounds

Water works

Ever hear that water can help you lose a few extra pounds? It can—if you eat foods that contain a lot of water, like fruits and veggies. In a University of Tokyo study, women who ate high-water-content foods had lower body mass indexes and smaller waistlines. Researchers speculate that the water in these foods may fill you up so you eat less. Make the strategy work for you by adding more of these in-season fruits and veggies—each is at least 90% water—to your meals.

Broccoli

Did you know broccoli is a great source of fiber and calcium? Try this delicious recipe for Broccoli Salad with Sesame Dressing and Cashews.

Cabbage

Rich in antioxidants like vitamin C, cabbage is a great immune-booster. Enjoy it lightly sautéed in a stir-fry or paired with sweet-tart apples. Or, try this recipe for red cabbage and apple salad with ginger vinaigrette.

以下是7種可以幫助你減肥的食物：

水

有沒有聽説過水可以幫你減掉幾磅呢？如果你吃的食物中含有大量的水分，比如水果和蔬菜，它可以幫助你減肥。在東京大學的一項研究中，吃高水分食物的女性體重指數較低，腰圍較小。研究人員推測，這些食物中的水分可能會讓你有飽腹感，因此你會吃得更少。通過在餐食中多加些水分含量達90%的時令水果和蔬菜，可能對你起效。

西蘭花

你知道西蘭花富含纖維和鈣嗎？搭配芝麻醬和腰果做一份西蘭花沙拉，試試看這個美味的食譜。

甘藍

甘藍富含維生素C等抗氧化劑，是一種很好的免疫增強劑。可以清炒或與甜酸的蘋果搭配食用。或者，試試這個食譜——紅甘藍蘋果沙拉搭配色拉調味汁。

Cauliflower

Like other cruciferous veggies, cauliflower is full of cancer-fighting phytonutrients and is a great source of vitamin C and folate. Nibble on raw or lightly steamed florets to maximize cauliflower’s antioxidant power, or try this potassium-rich recipe for Cauliflower and Yukon Gold Soup.

Grapefruit

A powerhouse for heart health, grapefruit contains vitamin C, folic acid, and potassium, along with pectin, a soluble fiber that may be a strong ally against atherosclerosis. Pink and red varieties also have vitamin A and lycopene, a phytochemical that protects arterial walls from oxidative damage. To get the juiciest specimens, sext fruits heavy for their size and make sure to try them in this refreshing salad.

菜花

與其他十字花科蔬菜一樣，菜花富含抗癌植物營養素，是維生素C和葉酸的重要來源。吃點生的或清蒸過的菜花，以最大限度地發揮菜花的抗氧化能力，或者試試這個富含鉀的食譜：菜花育空黃金湯。

柚子

柚子可以為維持心臟健康提供強大動力，它含有維生素C、葉酸和鉀，以及果膠——一種可溶性纖維，可能抵抗動脈粥樣硬化。粉色和紅色品種的柚子還含有維生素A和番茄紅素，這是一種保護動脈壁免受氧化損傷的植物化學物質。要想得到最多汁的水果，就要選擇重量和大小相匹配的水果，並且一定要在清爽的沙拉中嘗試它們。

Lettuce

With a mere 60–70 calories per pound, lettuce is high on the list of diet-friendly foods. Romaine lettuce alone is a great source of B vitamins, folic acid, and manganese, which helps regulate blood sugar and is essential for proper immune system function. Choose other dark green or purple varieties such as green or red leaf for the most nutrients, and toss with zesty homemade vinaigrette, or use in this hearty Layered Cobb Salad.

Spinach

Tender and flavorful, this leafy green is rich in iron, folic acid, and vitamin K. It also contains disease-fighting antioxidants beta-carotene and vitamin C, as well as the phytochemical lutein, which protects eyes against age-related macular degeneration. Use as a substitute for lettuce in salad, lightly sauté with shredded carrot, sliced mushrooms, and garlic for a savory omelet filling, or try this simple Seasoned Spinach recipe for a quick and nutritious side dish.

萵苣

每磅萵苣僅含有60-70卡路里，在減肥食品中名列前茅。萵苣本身就富含維生素B、葉酸和錳，有助於調節血糖，對於免疫系統的正常運轉至關重要。選擇其他深綠色或紫色的品種，如綠葉或紅葉，以獲得最豐富的營養，並拌上美味的自制調味料，或用拌上豐盛考伯沙拉食用。

菠菜

這種綠葉蔬菜嫩滑可口，富含鐵、葉酸和維生素K，還含有抗病抗氧化劑β-胡蘿蔔素和維生素C，以及植物化學物質葉黃素，可保護眼睛部位皮膚不因年齡大而出現黃斑變性。在沙拉中可用作生菜的替代品，還可以將其與胡蘿蔔絲、蘑菇片和大蒜輕輕炒，做成美味的煎蛋卷餡料，或者試試這個簡單的調味菠菜食譜，做一道快速營養的配菜。