15種日常食物 燃燒你多餘的脂肪(圖)

1. Low-Fat Milk
2. Low-Fat Yogurt
3. Cheese

Secret fat-burner: Calcium
As it turns out, milk really does do a body good--as do yogurt and cheese! A review of more than 90 studies in the journal Nutrition Reviews revealed a strong link between high calcium intake and improved body composition.

1.低脂牛奶

2.低脂酸奶

3.奶酪

祕密武器：鈣

牛奶、酸奶和奶酪中的鈣對身體有益。

《營養評論》雜誌進行的90多項調查顯示了高鈣攝入和體內環境平衡的高相關性。

4. Oats
5. Barley

Secret fat-burner: Fiber
Enjoy a delicious barley side dish instead of white rice with dinner and you could be well on your way to shedding dangerous belly fat, according to a study in the American Journal of Clinical Nutrition.

4.燕麥

5.大麥

祕密武器：纖維

根據《美國臨牀營養》雜誌報道，享用大麥類副食代替大米，你可以避免肥胖的風險。

6. Green Tea

Secret fat-burner: Catechins
"Catechins increase metabolism and the rate at which the liver burns fat," says Journal of Nutrition study author Kevin C. Maki, PhD. To reap those rewards, drink four to six cups of caffeinated green tea a day and log at least 180 minutes of exercise each week.

6.綠茶

燃燒的祕密：兒茶素

由凱文博士發表在《營養》雜誌的文章表明：兒茶素加速新陳代謝和肝臟分解脂肪的速率。

一天喝6杯含咖啡因綠茶，每週180分鐘的運動可以使你受益匪淺。

7. Eggs

Secret fat-burner: Protein
Protein helps with weight loss in a number of ways. First, your body uses more energy (think calories) to break down protein foods than it does to break down other foods. Protein also helps you hang onto muscle mass as you're losing weight, and since muscle burns more calories than fat, you want to keep as much of it as you can. Finally, protein dampens hunger better than carbohydrates do, says Donald K. Layman, PhD, the Journal of Nutrition study's lead researcher, adding that decreasing carbohydrates also helped the protein group lose weight.

7.雞蛋

燃燒的祕密：蛋白質

唐納德.萊曼博士，《營養研究》首席研究員聲稱，蛋白質在許多方面的有助於與減肥。首先，相比其他食品，你的身體使用更多的能量（卡路里）分解蛋白質食物。蛋白質還可以在你減肥時，幫助你保持肌肉，因爲，肌肉燃燒的卡路里比脂肪要多，要儘可能的保持肌肉。最後，蛋白質比碳水化合物更好的抑制飢餓。另外，多攝入蛋白組有助於減少食用碳水化合物。

8. Walnuts
9. Almonds

Secret fat-burner: "Good" fats
Plenty of studies point to nuts as a waist-friendly addition to your diet as long as you don't go overboard. Chalk it up to their fiber, their protein, and their "good" fat, which may increase the body's sensitivity to insulin, aiding weight loss. Walnuts are one of the best non-fish sources of omega-3 fatty acids, and almonds provide an extra benefit in the form of bone-building calcium.

8.核桃

9.杏仁

祕密武器：“有益”脂肪

大量研究表明：堅果是飲食的有益補充，只要你不吃得太過火。它們富含纖維，蛋白質，以及可以增加胰島素敏感性的“好”脂肪，還可以幫助減肥。核桃是最好的非魚類的ω-3脂肪酸，杏仁提供額外的鈣，幫助骨質生長。

10. Salmon

Secret fat-burner: Omega-3's
Eating fat might sound like a crazy idea when you're trying to lose fat, but getting more omega-3 fatty acids from fatty fish like salmon could be just what the diet doctor ordered, according to a study in the British Journal of Nutrition. "Although the exact mechanisms are unknown, omega-3 fatty acids reduce fat mass," says Irene Munro, study author and researcher from the University of Newcastle in Newcastle, Australia. Other studies have found that omega-3 fatty acids make you feel less hungry and more satisfied up to two hours after eating a fatty fish meal. Aim to eat salmon or another oily fish, like mackerel, herring, or canned tuna, at least twice a week.

10.大馬哈魚

燃燒的祕密：ω- 3脂肪酸

當您試圖減肥時，吃脂肪聽起來似乎是一個瘋狂的想法。但是，醫囑上的魚類如大馬哈魚的ω- 3脂肪酸可不是醫生的異想天開，《英國營養學雜誌》說： “雖然確切的機制尚不清楚，ω- 3脂肪酸，可以減少脂肪。”研究報告的作者是來自澳大利亞紐卡斯爾大學的艾琳說蒙羅。類似的研究發現，ω- 3脂肪酸可減少飢餓感，讓你在飽食了魚肉之後感覺更好。制定計劃吃魚：鮭魚或另外的油性魚類，如鯖魚，鯡魚，金槍魚罐頭，至少每週兩次。

11. Apples
12. Pears
13. Sweet Peppers

Secret fat-burner Flavonoids
What do these three foods have in common? They all contain flavonoids, natural chemicals in plant foods that may have fat-fighting effects. Women who consumed the most flavonoids had significantly lower increases in body mass index over a 14-year period than women who ate the least, according to a study in the American Journal of Clinical Nutrition. "Animal studies have shown that these flavonoids can increase energy [calorie] expenditure, increase glucose uptake into muscle, and increase fat burning," says Laura Hughes, MSc, the study's lead investigator and a nutritional epidemiologist at Maastricht University in the Netherlands.

11.蘋果

12.梨

13.甜椒

祕密武器：類黃酮

這三種食物有什麼共同點？它們都含有類黃酮，一種天然植物食品中的化學物質，可以消滅脂肪。《美國臨牀營養學》雜誌在14年的觀察期中發現，吃最多類黃酮的婦女，相比吃的最少的，顯著降低了體重。” 同時，動物研究表明類黃酮可以增加熱量消耗，肌肉對葡萄糖的攝取，和脂肪的燃燒，“休斯.勞拉說，碩士，首席研究員，荷蘭Maastricht大學的營養流行病學家。

14. Flaxseed

Secret fat-burner: Lignans
These shiny, nutty-tasting seeds pack a secret weight loss weapon: compounds called lignans. Consumption of lignans in postmenopausal women was associated with lower body fat and body mass index, according to a study in the British Journal of Nutrition. Try grinding and adding a tablespoon of flaxseed each day to cereals, yogurt, or salad dressing.

14.亞麻種子

祕密武器：木酚素化合物

這些發光的，堅果種子中隱藏着減肥祕密武器：木酚素化合物。根據《英國營養雜誌》的研究，吃木脂素的絕經後婦女，體重減輕，脂肪減少。嘗試每天研磨亞麻種子，並加入到穀類，酸奶，沙拉醬裏一湯勺。

15. Vinegar

Secret fat-burner: Acids
Researchers say vinegar turns on genes that produce enzymes that help the body break down fat. Interested in trying it? Slurp 15 milliliters (about a tablespoon) of vinegar daily, perhaps diluting it with milk or soda to make it less acidic and more palatable.

15.醋

祕密武器：酸

研究人員說，醋可以促使基因產生酶，幫助人體分解脂肪。有興趣嘗試嗎？每日，嘟嘟地喝15毫升（約一湯匙）醋，也可與牛奶或蘇打水稀釋，減少酸性，使它更可口。