這些高蛋白質食物能幫助你減肥哦

1) Peas

1) 豌豆

While most veggies average between one to five grams of protein per serving, a cup of peas can contain up to 10 grams, making it one of the most important plant-based protein sources out there, says Mary Dan Eades, M.D., author of Protein Power. But that's not all: Unlike other plant sources, peas also contain high levels of glutamine, an amino acid compound that helps repair your muscles after workouts, improve digestive health, and they've even been shown to reduce sugar and alcohol cravings. In other words, start defrosting that bag in the freezer, like, right now.

雖然大多數的蔬菜平均每份含1至5克蛋白質，但一杯豌豆含有的蛋白質含量可達10克，使其成爲最重要的植物蛋白來源之一，《蛋白粉》一書的作者瑪麗·丹·伊德斯博士說道。但還不僅僅如此：與其它植物來源不同，豌豆還富含谷氨醯胺，這是能幫助復原鍛鍊後的肌肉、促進消化健康的氨基酸化合物，同時還能減少人們對糖和酒慾望。換句話說，現在就開始解凍冰箱裏的豌豆袋吧！

2) Wild salmon

2）野生三文魚

"Out of all the protein sources, I would put organic wild fish as the best protein choice out there," says Perlmutter. Considering a five-ounce portion packs a hefty 39 grams of protein in it, we totally get why. Not to mention it's full of omega-3 fatty acids, which help lower the risk of coronary heart disease, keep your LDL cholesterol levels in check (that's the bad kind), and reduce inflammation. While farmed salmon has a decent amount of nutrients in it, Perlmutter says it's worth getting the wild variety, which the USDA says has around 130 fewer calories per serving.

"在所有的蛋白質來源中，我會將有機野生魚選作最好的蛋白質來源，"波爾馬特說道。鑑於五盎司的野生三文魚就含有異常多的蛋白質--39克，原因也就顯而易見了。更別說野生三文魚還富含歐米茄3脂肪酸，能降低人們患冠心病的風險，使人們低密度脂蛋白膽固醇的（壞膽固醇）水平保持平穩，同時還能緩解炎症。雖然養殖的三文魚也富含營養，但波爾馬特說吃野生三文魚是值得的，因爲美國農業部表示每份野生三文魚要比養殖三文魚少130卡。

3) Cottage cheese

3）鬆軟乾酪

Cheese fans, rejoice: You don't need to make a huge sacrifice when you're trying to lose weight. With a whopping 25 grams of protein and only 200 calories in a cup, a scoop of cottage cheese makes for a perfect afternoon snack. Plus it's chock-full of casein, a dairy protein that ultimately keeps you full longer, so you won't be so tempted by that damn vending machine come 3:00 PM.

奶酪粉絲們，歡呼吧：當你試着減肥時，你不需要犧牲太多。一小杯鬆軟乾酪含有高達25克的蛋白質，卻只含200卡，是午後零食的完美選擇哦。此外，鬆軟乾酪富含酪蛋白，這是一種最終能讓你飽腹感更持久的乳製品蛋白質，因此下午3點時你就不會被該死的自動售貨機誘惑了。

4) Eggs

4）雞蛋

But we're not just talking egg whites, people. Even though some claim there's too much cholesterol and saturated fat in the yolk, Eades points out that the yolk is exactly where you'll find tons of vitamins A, D, and E-stuff you're not going to get in the whites alone. And you can't argue with the heart healthy omega-3s, which research has shown reduces the risk of heart disease and weight problems.

親們，我們說的不只是蛋白。即使有些人聲稱蛋黃含有太多的膽固醇和飽和脂肪，但伊德斯指出大量的維生素A、維生素D和E恰恰都存在於蛋黃中--僅靠蛋白你是不能獲得這些營養物質的。你也無法反駁有益心臟健康的歐米茄3，研究已證明歐米茄3能降低人們患心臟病和有體重問題的風險。