既促進新陳代謝又燃燒脂肪的食物大綱

Kefir

酸牛奶

"If you've been eating the standard American diet, you have an overgrowth of the gut bacteria that trigger cravings, and you'll keep eating the same way," says Robynne Chutkan, M.D., author of Gutbliss. Fermented foods like kefir are naturally prebiotic, meaning they encourage the growth of good bacteria and help your body break down food more efficiently. Not a fan of the drinkable yogurt? Sauerkraut, kimchi, and pickled veggies work the same way.

"如果你吃的一直都是標準美餐，那你體內引起嘴饞的腸道細菌一定繁衍得很旺盛，因此你還會繼續吃，"Gutbliss 的作者Robynne Chutkan博士說道。像酸牛奶這樣的發酵食物是天然的益生元，所以它們能促進有益菌的繁衍、幫助身體更有效的分解食物。不喜歡飲用酸奶？德國泡菜、韓國泡菜和醃蔬菜也能達到同樣的效果。

Salmon

三文魚

Wild salmon has more brain-, heart-, joint-, and gut-healthy omega-3 fatty acids than any other food, plus it's low-glycemic, meaning it prevents insulin spikes and fat storage around the middle. "The key to staying lean is the balance of omega-3 and omega-6 fatty acids," says William Sears, M.D., author of The Omega-3 Effect. "And the fats in salmon are satisfying, making it difficult to overeat."

野生三文魚比其它食物含有更多有益大腦、心臟、關節和腸道健康的歐米茄3脂肪酸，此外，野生三文魚低糖、意味着能預防胰島素升高和腹部脂肪堆積。"保持身材苗條的關鍵就是歐米茄3和歐米茄6脂肪酸的平衡，"《歐米茄3效應》（The Omega-3 Effect）一書的作者威廉·西爾斯博士說道。"而三文魚中的脂肪很容易讓人產生飽腹感，因此人們不會吃太多。"

Walnuts

核桃

"Eating omega-3 fatty acids, which walnuts are full of, activates fat-burning by changing your insulin resistance," says Mark Hyman, M.D., author of The Blood Sugar Solution 10-Day Detox Diet. "They're also an important part of a low-glycemic diet, which studies show burn 300 calories more per day than a high-glycemic one."

"攝入歐米茄3脂肪酸能通過改變人體內胰島素抵抗性而促進脂肪燃燒，"《血糖解決方法--爲期10天的排毒飲食》一書的作者馬克·海曼博士說道。"核桃也是低糖飲食的重要部分，研究表明低糖飲食每天比高糖飲食多燃燒300卡路里。"

Sardines

沙丁魚

Not everyone's a fan of this fish, but if you do like it, you're in for a real treat. In addition to low mercury and lots of omega-3 fatty acids, sardines are rich in vitamin B and cholane. "And unlike industrial or inhumanely raised animal products, high-quality protein like sardines aren't inflammatory," says Hyman.

不是所有人都喜歡沙丁魚，但如果你真的喜歡，那你可就享福了。除了汞含量低、歐米茄3脂肪酸含量高，沙丁魚還富含維生素B和膽鹼。"而且不像工業或非人工養殖的動物產品那樣，像沙丁魚這樣的高品質蛋白不會引發炎症，"海曼說道。

Kale

羽衣甘藍

Good thing this green is now in every grocery store and on so many menus. An alkaline food, it's high in fiber, which slows the release of glucose to prevent insulin spikes. "It's also packed with energizing iron and magnesium, which helps reduce stress hormones in the body," says Edgson.

現在，每家雜貨店都售賣這一有益身體的綠色蔬菜，而且很多菜單上也有這道菜。羽衣甘藍是一種鹼性食物、纖維含量高、能減緩葡萄糖的釋放，從而預防胰島素升高。"羽衣甘藍還富含使人充滿活力的鐵元素和鎂元素，有助於減少體內的應激激素，"埃奇森說道。

Olive oil

橄欖油

Ditch the butter, put aside the cooking spray, and coat your pan in olive oil. Like fish oil, it's full of omega-3 fatty acids that help keep your gut, brain, and other organs working efficiently, thus regulating your appetite.

捨棄黃油、將噴霧油放到一邊，然後在鍋裏放些橄欖油吧。和魚油一樣，橄欖油也富含歐米茄3脂肪酸，有助於你的腸道、大腦和其它器官有效運作、從而調節人們的胃口。