吃完這些食物,跟小肚腩說拜拜

Eat your way to a flatter belly

吃出平坦小腹吧！

When you're trying to slim down your stomach, core exercises and ab workouts go a long way-but what you eat also plays a huge role. In addition to drinking enough water, eating fresh produce and healthy fats, and avoiding notorious belly-busters (think alcohol, soda, and sugar), certain foods are particularly good for shrinking your gut.

當你試着減肚子的時候，重心鍛鍊和腹部鍛鍊大有幫助--但吃什麼也起着重要作用。除了喝大量的水，你也可以吃些新鮮的農產品和健康的脂肪並避免食用不招人待見的破壞肚子的食品（比如酒、蘇打水和糖），有些食物對收縮腸道尤爲有益。

"If you want your abs to feel flatter, choose foods that will help decrease bloating in your stomach, such as water-packed fruits and veggies," says Keri Gans, RD, a New York City-based nutrition consultant and author of The Small Change Diet.

"如果你想讓小腹更平坦，那就吃些有益於減少腹脹的食物吧，比如水分充足的水果和蔬菜，"註冊營養師克里·甘斯說道，她還是紐約市的營養諮詢師、The Small Change Diet一書的作者。

These 3 foods will help keep your waistline slim by reducing bloat, boosting metabolism, and giving your body important nutrients that encourage weight loss.

這三種食物能減少腹脹、促進新陳代謝、給身體提供有益於減肥的重要營養物質，因此能讓你一直都是小蠻腰。

Cucumbers

黃瓜

Thanks to the flavonoid antioxidant quercetin (which reduces swelling) and a high water content of 96%, cucumbers "can definitely help prevent bloating," says Gans. This crunchy veggie is also extremely versatile: eat it in a chopped salad, sprinkle on top of yogurt, or munch on cucumber slices with homemade hummus.

由於含有黃酮類抗氧化劑槲皮素（能夠減少腫脹）和高達96%的含水量，黃瓜"肯定能幫助預防腫脹，"甘斯說道。這一脆口蔬菜食用方法多樣：可以切開來放在沙拉中、灑在酸奶上或者將切片的黃瓜與自制鷹嘴豆一起食用。

Lentils

扁豆

As a member of the super-nutritious pulse family, lentils-along with other seeds that grow within pods like chickpeas, white beans, and dried peas-are packed with protein and fiber, which increase satiety. They're also a good source of iron; this is important because studies have shown that being deficient in the mineral could slow down your metabolism.

作爲超級營養的豆科一員，扁豆--和其它生長在豆莢中的豆子（比如鷹嘴豆、白豆和幹豆）一樣--富含蛋白質和纖維，能夠增加飽腹感。它們也是鐵元素的良好來源，鐵元素十分重要，因爲研究已表明缺乏鐵元素會減緩你的新陳代謝。

"Add lentils to salads or use in place of whole grains like brown rice," says Cynthia Sass, Health's contributing nutrition editor. "They also make a great 'bed' for a serving of lean protein."

"在沙拉中放些扁豆或代替糙米等全穀物吧，"《健康》雜誌的特約營養編輯辛西婭·薩斯說道。"扁豆還是精益蛋白的搖籃。"

Bananas

香蕉

Craving an afternoon snack? A banana may be your best bet. In addition to potassium, bananas are packed with resistant starch, a healthy carbohydrate that your body digests slowly, which keeps you full for longer. Resistant starch also encourages your liver to switch to fat-burning mode, giving your metabolism a boost.

午後想吃零食了？香蕉可能是最佳選擇。除了鉀元素，香蕉還富含抗性澱粉，這是一種身體消化很慢的健康碳水化合物，所以能讓你的飽腹感更持久。抗性澱粉還會鼓勵你的肝臟切換到脂肪燃燒模式，促進你的新陳代謝。

Even more good news for your abs: "Bananas may help prevent water retention in our bodies by regulating sodium levels," says Gans, "decreasing the risk for bloating."

對你的小腹我們還有更好的消息："香蕉或能通過調節鈉元素水平預防身體中的水分滯留，"甘斯說道，"從而降低浮腫的風險。"