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减脂瘦身必备的食物

2014-08-20    来源:网络    【      美国外教 在线口语培训

Some foods have a high thermogenic effect, so you burn calories just by eating them, while others contain compounds and nutrients that boost your metabolism, helping you to burn fat fast. Here’s what to stock up on…
一些食物有很高的生热效应,因此你通过吃它们燃烧卡路里,然而其他的包含复合物和营养促进新陈代谢,帮助你快速燃烧脂肪。下面是需要贮存的...

1 Red or Green Chillies
红或绿辣椒

Capsaicin, the compound that gives chilli peppers their heat, raises the body’s temperature and fires up the metabolism. Studies show that eating just one tablespoon of chopped red or green chillies can achieve a temporary metabolism spike of 23%. So spice it up!
Cpsaicin是一种复合物,给予辣椒热量,增加身体的温度,燃烧新陈代谢。研究表明仅吃一勺的红或绿辣椒能实现暂时的23%新陈代谢。太够劲了!

2 Oily Fish
带鱼

Omega-3 fatty acids found in oily fish help to boost the body’s fat-burning enzymes and regulate metabolism. According to scientists in the US, eating oily fish also lowers leptin levels, the hormone that controls appetite and is linked to how fast fat is burned.
发现在带油的鱼的Omega-3脂肪酸有助于促进身体的燃烧脂肪的酶调整新陈代谢。根据美国科学家,吃鱼油降低激素水平,荷尔蒙控制食欲并且和脂肪燃烧有多快有联系。

3 celery芹菜
Fed up with water retention and bloating? As well as having a diuretic effect, celery has a slight negative calorie count, which means you use more energy eating it than it contains. Plus it’s full of fibre, so it fills you up.
厌倦于水的滞留和膨胀?正如有利尿作用,芹菜有轻微的消极的卡路里数量,也就意味着它的能量超过它所包含的。加上它充满纤维,因此它会填充你。

4 oat 燕麦
Oats are high in soluble fibre, which lowers cholesterol and fat in the blood. And because they digest slowly, they don’t raise your blood sugar, and so keep you feeling full for longer. Even better, because they’re a whole grain, the body burns lots of calories just digesting them.
燕麦有很多可溶解纤维,降低血液中的胆固醇和脂肪。并且因为它们消化的慢,它们不会增加你的血糖,因此会使你更长久的感到充实。更好的是,因为它们是整个的谷物,身体燃烧许多卡路里只需消化它们。

5 green tea 绿茶
Celebrated for its thermogenic (fat-burning) properties, green tea also contains the amino acid theanine which helps reduce stress. Why is this good for dieters? Stress leads to raised levels of the hormone cortisol, which encourages fat storage, especially around the middle.
因茶氨酸物质(燃烧脂肪的)著名,绿茶也包含氨基酸和茶氨酸,有助于减少压力。为什么它有助于节食者呢?压力导致荷尔蒙皮质醇水平的增加,促进脂肪的贮存,尤其在中部周围。

6 Freekeh
Freekeh is packed with protein and has four times as much fibre as brown rice and twice as much as quinoa (so the body has to work hard and expend energy to digest it). As well as acting as a prebiotic, promoting good bacteria along your digestive tract, it is low on the glycemic index – so keeps you feeling full.
Freekeh充满蛋白质有比黑米多四倍的纤维两倍于奎奴亚藜(因此身体需努力工作增加能量消化它)。同样表现出一种生命起源以前的沿着消化区域助长好的细菌,血糖指数低-因此使你感到充实。

7 apple 苹果
Apples are high in the soluble fibre pectin, which helps limit the amount of calories your cells can absorb. And because they’re high in fibre, they help fill you up and curb appetite too.
苹果有高的可溶的纤维胶质,有助于限制细胞中能吸收的卡路里数量。并且因为苹果高纤维帮助你充实并且也抑制食欲。

8 protein 蛋白质
Protein has a high thermogenic effect. When you eat something like lean chicken, your body burns about 30% of the calories it contains during the digestion process.
蛋白质有很高的生热效应。当你吃像精鸡肉这样的东西的时候,你的身体大约燃烧鸡肉含有的30%的卡路里在消化过程中。

9 grain 谷物
The body uses twice as many calories to break down whole foods compared to processed foods, where the breaking down has already been done for you. Eat whole grains, like brown rice, and you’ll burn lots of calories just digesting them.
对比加工食物的过程,在这个过程中分解已经完成,身体用两倍的卡路里消化整个食物。吃整个的谷物,例如黑米,只需消化它们就会燃烧许多卡路里。

10 cinnamon 桂皮香料
A study of diabetics found that eating cinnamon can help the body metabolise sugar. You only need to eat a quarter to two teaspoons of cinnamon a day to reduce blood sugar levels and cut cholesterol from 10 to 25 percent.
一项糖尿病研究表明食用桂皮香料有助于身体内糖的新陈代谢。只需每天吃四分之一到两勺的桂皮香料来降低血糖水平并且减少10%到25%的胆固醇。


11 milk 牛奶
Studies show that the calcium, vitamin D, and low-fat protein in milk and zero-fat yogurt can trigger weight loss and help build and maintain lean muscle. And the more lean muscle you have - the more fat you burn.
研究表明牛奶和零脂肪中的钙,维他命D和低脂肪蛋白质会导致减重并且有助于巩固维持精干的肌肉。你拥有的精干的肌肉越多,燃烧的脂肪越多。
 
12 grapefruit 西柚
Eating grapefruit helps lowers insulin levels, regulating your blood sugar and metabolism. According to one 12-week study, dieters who ate a grapefruit with each meal lost 3lb (1.5kg) more than those who ate the same calories, but didn’t eat the fruit.
吃葡萄柚有助于降低胰岛素水平,调节血糖和新陈代谢。根据一项为时12周的研究,每顿饭吃葡萄柚的节食者会损失31b(1.5千克)超过那些食用同样卡路里但不吃水果的人。

13 cocont oil 椰子油
Coconut oil is high in medium-chain triacylglycerols, a chemical compound that encourages the body to burn fat for energy.
椰子油在中链的三酰基甘油含量高,一种化学复合物刺激身体燃烧脂肪提供能量。

14 egg 鸡蛋
The body expends more energy processing protein than carbohydrates or fat. Eggs are a great choice – they’re packed with healthy protein and actively reduce the level of bad cholesterol in your blood.
相比于碳水化合物或脂肪身体通过加工蛋白质获得更多能量。鸡蛋是一个很好的选择-它们与生俱来健康的蛋白质并且有效降低血液中糟糕的碳水化合物。

15 blueberry 蓝莓
Blueberries aren’t just packed with powerful antioxidants. The fruit may also help fight fat. Researchers in the US found that blueberries can cut the number of fat cells in the body by up to three-quarters, breaking down existing fat cells and preventing new ones from forming.
蓝莓没有强有力的抗氧化剂。这种水果可能也有助于对抗脂肪。美国调查者发现蓝莓能减少身体中高达四分之三脂肪细胞的数量,摧毁存在的脂肪细胞并且防止新细胞的形成。

16 watermelon 西瓜
Studies show that eating watermelon could help promote weight loss. The magic ingredient is the amino acid arginine (also found in seafood, nuts, and seeds), which is believed to enhance the oxidation of fat and glucose in the body.
研究表明吃西瓜对减肥有帮助。这种神奇的原料是氨基酸精氨酸(在海鲜,坚果和种子中也有发现)被认为掌握身体中脂肪和葡萄糖的氧化。

17 Chia seed 芡欧鼠尾草种子
Chia seeds are very high in soluble fibre - which, in addition to filling you up, helps prevent the absorption of fat in the body.
芡欧鼠尾草种子可溶性纤维很高-另外会使你充实,有助于阻止身体中脂肪的吸收。

18 bean 大豆
Beans are high in resistant starch, which means that half the calories they contain are not absorbed. They also reduce blood sugar levels, and create the fatty acid butyrate, which may burn fat faster.
大豆含有很高的抗性淀粉,意味着它们所包含的一半的卡路里没有被吸收。它们也减少血糖水平,并且生成可能更快燃烧脂肪的含脂肪的酸的丁酸盐。

19 pumpkin seed 南瓜种子
High in omega-3 fatty acids, pumpkin seeds are believed to decrease the body’s ability to store fat. They’re also rich in protein, which helps to keep the appetite in check.
南瓜种子有很高的omega-3脂肪酸,被认为降低了身体储存脂肪的能力。它们富有蛋白质,有助于控制食欲。

20 avocado 鳄梨
Avocados are high in fat but it's the healthy monounsaturated kind that's easily burned for fuel during exercise and actually encourages the body to burn fat. Avocados also blunt insulin release and promote calcium absorption, both of which are important for enhancing fat loss.
鳄梨富含脂肪但属健康的单一不饱和种类,在锻炼的过程中很容易因燃料燃烧,实际上刺激身体燃烧脂肪。鳄梨迟钝于释放胰岛素并且促进钙的吸收,对于掌控脂肪损失都很重要。


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