射天狼
天弓 神箭
正文
13 Weight-loss foods
十三種 益身瘦身 食物菜蔬 幹果水果
According to a recent study, red chili peppers can curb hunger and help you burn calories faster. These spicy little fruits are not the only everyday foods that have been linked to weight loss (easily calculate your BMI). Read on to discover more foods that can aid in dropping unwanted pounds.
1. 紅辣椒 （非 紅秦椒 菜椒）
辣的辣椒可以啟動代謝。（被開胃促食欲抵消了~！）
The spicy peppers can kick-start your metabolism (find out what that means) because of a special component (what is it?). You can add red pepper in its ground formto soups (get recipes), marinades and sauces (make one tonight) or cook with it in its raw form.
Check out recipes with red chili pepper here.
2. 甘藍類蔬菜
此類蔬菜高纖維，增加胃的飽脹感，並且富含維生素A, K，增強機體免疫及解毒功能。
High in fiber (here’s how much) and low in calories (here’s how many), kale can help fill you up without filling you out. It is also a rich source of vitamin A,vitamin K and this important vitamin that boosts the body’s immune and detoxification systems. Eat kale on its own (what does it look like?) or add it to pasta, salad, soups and other main dishes.
Add kale to your meal with these recipes.
3. 大杏仁 （非 苦杏仁 小杏仁）
高蛋白 高維生素E， 鐵，鈣，無鹽生大杏仁可做撒拉 或直接副餐等。
Almonds prove that good things really do come in small packages. These bite-sized nuts pack a punch of protein (here’s how much) that helps curb hunger between meals. Raw, unsalted almonds are a healthy snack on their own or make a delicious, crunchy garnish for main courses and salads (get great recipes). Compared to the fattier alternative, almond butter is more rich in vitamin E (why is vitamin E important?), iron and calcium.
Get recipes using almonds here.
4. 燕麥
燕麥為複合碳水化合物 在消化道緩慢釋出糖類及能量（“耐餓”）為血糖的自動調節劑。
Contrary to many fad diets, carbohydrates (get the skinny) are not to be feared. Oats are an ideal source of complex carbohydrates that sustain the body and provide the nutritious balance (oat nutrition facts) needed for weight loss. Compared with simple carbohydrates, oats slowly release energy into the body and have less of an impact on the body’s blood sugar.
Check out recipes with oats here.
5. 醋
醋中的化合物可以調控血糖，減肥。
Recent research shows that the main chemical in vinegar may help control your blood sugar, and thus aid in weight loss. Vinegar (especially this Italian variety) also makes a tangy substitute to creamy sauces and dressing that can be high in fat.
Check out recipes using vinegar here.
6. 蘋果
“一天一個蘋果，醫生不來找我”
蘋果富含抗氧化劑，高纖維。帶皮吃最佳。
Apples are rich in antioxidants, are a fantastic source of fiber (how much?) and provide natural carbohydrates (how much?) that help keep you sustained between meals. Eating them raw with their skin is the most nutritious way to consume apples, but they also work well in recipes for salads and desserts.
Get yummy recipes with apples here.
7. 綠茶
含有一種特殊的抗氧化劑 可以消耗脂肪 故可減肥。
Clinical studies have shown that green tea consumption may aid in weight loss. These rudimentary studies suggest that a specific antioxidant found in green tea can help the body burn fat. Green tea comes in several varieties and is a staple beverage in many Asian countries (where did it originate?).
Check out recipes that utilize green tea.
8. 阿蝸卡荳，鱷梨
此果富含單飽和脂肪酸，它的膩歪口感和食後飽脹感 可使厭食而減肥。
Avocados are a wonderful source of monosaturated fats (often referred to by their nickname), which have been linked to weight loss and to a decrease in belly fat (which is often a result of this condition). This creamy green fruit provides the nutrition needed to keep you feeling satiated when faced with the temptation of junk food.
Check out recipes with avocado here.
9. 薐提爾斯，小扁豆
高蛋白且為可溶性纖維，可減肥降糖。
Lentils are rich in protein (how much?) and soluble fiber (useful in treating a common disorder), which is an important combination in combating high blood sugar and preventing the body from creating unwanted fat. Lentils come in many varieties and colors and are a common ingredient in soups and curries.
Get easy recipes using lentils here.
10. 藍莓
有“超級食物”美稱，富含抗氧化劑，維生素C，鐵，纖維，助減肥。
Blueberries are a superfood (what’s that?) full of antioxidants, vitamin C, iron (here’s how much) and fiber (here’s how much), all of which have been linked with weight loss. Blueberries also provide a sweet substitute for refined sugars and controversial artificial sweeteners.
Check out recipes with blueberries here.
11. 肉桂，桂皮
桂皮高鐵高鎂，可調控血糖並加速體內脂肪消耗 而減肥。
Research suggests that cinnamon can help to regulate blood sugar and help the body burn fat. Cinnamon is also high in iron (here’s how much) and manganese (here’s how much), both of which are important parts of a balanced diet. Sprinkling cinnamon on sliced apples, oatmeal and wholegrain toast is a natural, sugar-free way of enhancing flavor.
Get recipes with cinnamon here.
12. 葵諾阿，藜麥
富含蛋白及纖維而低熱量，飽脹感，可減肥。
This ancient civilization thought of their quinoa crops as sacred, referring to quinoa as “the mother of all grains.” Centuries later, the grain (what does it look like?) continues to be praised for its nutritious value. Very rich in protein (here’s how much) and fiber (here’s how much) quinoa is an ideal way of satiating hunger without loading up on calories.
Check out quinoa recipes here.
Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, secondary only to the potato, and was followed in importance by maize. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%). Unlike wheat or rice (which are low in lysine), and like oats, quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source among plant foods.[12] It is a good source of dietary fiber andphosphorus and is high in magnesium andiron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA's Controlled Ecological Life Support System for long-duration manned spaceflights.[12]
全麥 全作物主食，全燕麥，全蓧麥，大麥，碾碎的幹小麥，蕎麥，藜麥等。
Choose whole-grain foods over those made with refined grains, such as white bread. Look beyond popular
choices like whole oats and brown rice to lesser-known whole grains like
barley, bulgur, kasha, and quinoa. Limit your intake of white potatoes.
13. 沙門魚， 三文魚
沙門魚 油膩 富含 omega-3 脂肪酸 有說對心血管有保護作用， 尚可減肥，建議每周食用二次。
（近有相反學說）
The oils found in fish such as salmon (check out theofficial name) have been linked to several health benefits, including weight loss. Replacing beef and pork with salmon as the main component of a meal is a low-fat (here’s how much) protein (here’s how much) solution.
Get simple salmon recipes here.
【小生 © 2011-5-10】
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