十种饱肚的减肥食物

Baked potatoes, greek yogurt, and popcorn can help you load up on fiber and protein.

烘烤土豆，脱乳清酸奶和爆米花能够增加纤维和蛋白质。

If you were to describe The Perfect Food, it might go something like this: healthful, delicious, bigger than a morsel and filling enough to fight hunger for hours. “Foods that promote satiety”—a feeling of lasting fullness—”do exist,” insists David Katz, MD, founder of the Yale University Prevention Research Center. What makes some grub extra satisfying? “Fiber and protein can help,” says Barbara Rolls, PhD, author of The Ultimate Volumetrics Diet. Getting more bang for your bite matters, too: Low-energy-density foods, which yield big portions for few calories, “allow you to eat more without gaining weight,” Rolls says. Want some of that? Make room for these secret-weapon picks.

完美的食物，当如下：健康，美味，比一小块多一点点，饱肚，能抵得上几个小时饿。耶鲁大学预防研究中心创始者的David Katz表示，食物能提升饱腹感，并带来持久的满足感，这的确是存在的，是什么，让吞咽食物都能产生额外的快感。The Ultimate Volumetrics Diet作者Barbara Rolls博士表示，纤维和蛋白质能够提升这种快感。多吃一些咀嚼轻脆的食物，也十分有益：低热量密度食物，块头大，热量少的食物。这些食物让你满足口感，却又不会因此而增重，Rolls表示。想来一些么? 给以下叙述的这些神秘武器留些肚子吧。

Baked potato

烤土豆

The potato has been unfairly demonized—it’s actually a potent hunger tamer. In a study that measured the satiating index of 38 foods, including brown rice and whole-wheat bread, people ranked boiled potatoes highest, reporting that they felt fuller and ate less two hours after consuming them. Though potatoes are often shunned because they’re considered high in carbohydrates, they shouldn’t be. Whether baked or boiled, they’re loaded with vitamins, fiber and other nutrients. Result? You get steady energy and lasting fullness after noshing on them.

土豆长期以来被人误解，而事实上，土豆很耐饿。一项研究测试了38种食物的饱腹感，包括糙米和全麦面包。在研究中，煮土豆评价最高，受试者表示，吃完后，2个小时都不觉得饿，尽管人们经常拒绝吃太多土豆，觉得碳水化合物含量太高，不该吃得太多来充饥。不论是烘烤的，还是煮的，土豆含大量维生素，纤维和其他营养，但测试结果表明，吃完后，你会感到持久的能量和满足感。

Feel even fuller: Eat baked and boiled tubers skin-on to get more fiber for just 160 calories a pop.

饱到撑破肚皮：食用烘烤的，或者煮的块茎皮，其纤维含量更高，且只含160卡路里。

Eggs

鸡蛋

A study from Saint Louis University found that folks who ate eggs for breakfast consumed 330 fewer calories throughout the day than those who had a bagel. “Eggs are one of the few foods that are a complete protein, meaning they contain all nine essential amino acids that your body can’t make itself,” says Joy Dubost, RD, spokesperson for the Academy of Nutrition and Dietetics. “Once digested, those amino acids trigger the release of hormones in your gut that suppress appetite.”

圣路易斯大学研究表明，早餐食用鸡蛋的人，其全天消耗的热量，比早餐吃百吉圈的人，要少330卡路里。鸡蛋是少有的含完整蛋白质的食物之一，这意味着9成的氨基酸是你的身体消化不了的。营养与饮食协会的发言人Joy Dubost表示，“一旦消化，这些氨基酸就会触发你肠子中，荷尔蒙的释放，压制你的食欲。”

Feel even fuller: Don’t discard the yolks—about half an egg's protein lives in those yellow parts. Adding vegetables to a scramble boosts its volume and fiber content for few extra calories (an egg has 78, and a cup of spinach just 7).

饱到撑破肚皮：不要丢掉蛋黄——蛋黄里面包含了大部分的蛋白质。将蔬菜加到炒鸡蛋里面能够增加分量和纤维含量，而额外的热量却很少（一个鸡蛋有78卡路里，而一碗菠菜只有7卡路里）。

Bean soup

豆子汤

“Soups have a high water content, which means they fill your stomach for very few calories,” says Rolls. Broth-based bean soups, in particular, contain a hefty dose of fiber and resistant starch—a good carb that slows the release of sugar into the bloodstream—to make that full feeling really stick. “Once in the stomach, fiber and water activate stretch receptors that signal that you aren’t hungry anymore,” Rolls says. All this for a measly 150 calories per cup.

Rolls表示，豆子汤含水量成分多，这意味着既能饱肚，又不会增加太多热量。肉汤里面放豆子，就大量增加了纤维含量和抗性淀粉——该淀粉能够减缓血糖在血管中的释放速度，这就让人感到十分饱。“一旦进入到胃里面，纤维和水就激活了牵张受体，这些信号发出后，你就告诉自己，我一点也不饿。”而这碗汤不过也就150卡路里。

Feel even fuller: Resist the cracker pack on the side in favor of a bigger soup helping. Beans are starchy, satisfying and caloric enough on their own, Rolls says. Hate soup? Throw lentils, black-eyed peas or kidney or navy beans into a vinegar-based salad.

撑破肚皮：抵制那些油炸食品，喝一碗汤，这十分有益。豆子含大量淀粉，让人满足，且热量充足，Rolls表示。如果你讨厌汤的话，把小扁豆，黑眼豆或腰花，海军豆放到加醋的沙拉里。

Greek yogurt

绿色酸奶

Harvard researchers examined the eating habits of 120,000 people for 20 years and found that yogurt was the single best food for shedding pounds: Over time, people who downed more of the protein-packed stuff lost pounds without trying. Meanwhile, a Nestlé Nutrition Institute study review found that consuming dairy proteins increases satiety, reduces food intake and keeps blood sugar steady. “Greek yogurt, which is strained to remove liquid whey, contains double the protein and less sugar than regular yogurt,” Dubost says.

哈佛研究人员对12万人的饮食习惯，进行分析了解，持续了20年，他们发现酸奶是最佳减肥食物：许多吃下高蛋白质食物的人，减肥没费吹灰之力。同时，雀巢营养研究中心的研究报告表明，食用酸奶增加了果脯之感，减少了食物摄入，让血糖稳定。“绿色酸奶，减少了液体乳清，却含2倍蛋白质，并且比一般的酸奶含糖量少。

Feel even fuller: Top yogurt with fibrous foods like raspberries (4 grams of fiber per half cup) or a cereal such as Kashi Go Lean Crisp Cinnamon Crumble (9 grams per three quarters of a cup).

撑破肚皮：顶尖的酸奶含有高纤维，如同山莓（每半杯4克纤维）和谷物（每四分之三杯9克）一样。

Apples

苹果

Apples are one of the few fruits that contain pectin, which naturally slows digestion and promotes a feeling of fullness, according to a study in Gastroenterology. In fact, people who ate an apple as part of a meal felt more satiated and ate less than those who consumed a calorically equivalent amount of juice and applesauce. “Whole apples take a long time to eat for very few calories,” says Susan Roberts, PhD, professor of nutrition at Tufts University. Your body has more time to tell your brain that you’re no longer hungry. That means you can eat lots of this low-energy-density, high-satiety fruit and avoid feeling deprived while losing weight, adds Roberts.

苹果是水果中，少有的含胶质的水果，这就能减缓消化，促进满足感，据Gastroenterology研究，饭间食用苹果的人，其更感到满足，并且，其摄入的热量，相当于一杯果汁的热量。“一个整的苹果要吃很久，而其热量却很小。”塔夫斯大学营养学教授Susan Roberts博士表示。你的身体有很多次来告诉大脑，已经不饿了。这意味着你可以吃许多低热量，高满足感的食物，并且不会感到在减肥中，被剥夺了吃的权利。

Feel even fuller: Add apple chunks to oatmeal or salad, or slices to a turkey-on-whole-wheat sandwich.

撑破肚皮：将苹果块加到沙拉中，或者切片放到全麦三明治中吃。

Popcorn

爆米花

This movie-night fave is a low-energy-density food—for 90 calories, you could eat 3 cups of air-popped corn but just a quarter cup of potato chips. “Popcorn takes up more room in your stomach, and seeing a big bowl of it in front of you tricks you into thinking that you’re eating more calories and that you’ll feel full when you’re finished,” Rolls says.

这种电影必备的食物，其热量较低，约90卡路里，你可以吃上3包，但只能吃四分之一的薯片。“爆米花在胃中很占空间，看着一大碗的爆米花，你会觉得自己吃了太多，这样当你吃完时，就会觉得很撑了”

Feel even fuller: Sprinkle on some red pepper. In a recent Purdue University study, people who added a half teaspoon of the spice to a meal felt less hungry.

撑破肚皮：加一点红辣椒，据最近普渡大学的研究，一顿饭中，加上半勺辣椒，会降低人们的饥饿感。

Figs

无花果

A great natural cure for a sweet tooth, fresh figs have a dense consistency and sweet flesh that's high in fiber (each 37-calorie fig packs about a gram), which slows the release of sugar into the blood, preventing the erratic high caused by cookies or cake.

这对爱吃甜食的人而言，是个绝佳的天然良药。新鲜无花果，含糖份，纤维多，能降低血液中的糖分释放，防止由蛋糕或曲奇饼引起的异常高血糖。

Feel even fuller: Halve and add protein, like a teaspoon of goat cheese and a walnut.

撑破肚皮：分成两半，增加蛋白质，就像羊奶酪和坚果一样

Oatmeal

燕麦粥

Oatmeal's filling force comes from its high fiber content and its uncanny ability to soak up liquid like a sponge. When cooked with water or skim milk, the oats thicken and take more time to pass through your digestive system, meaning you’ll go longer between hunger pangs.

燕麦粥的饱肚能力和其高纤维含量和其如海绵般的固体吸收能力有关。当燕麦粥和水或者脱脂牛奶，燕麦变厚，并且需要更多时间来通过消化系统，意味着你更经得住饿。

Feel even fuller: Sprinkle almonds on top of your bowl. “The nuts pack protein and fiber and contain unsaturated fats that can help stabilize insulin levels,” regulating blood sugar, Dr. Katz says.

撑破肚皮：放一些扁桃放在碗里。坚果可以将蛋白质和脂肪融合在一起，并包含不饱和脂肪，而这些不饱和脂肪，能够帮助稳固胰岛素，使血糖正常。Katz博士表示。

What berries

小麦粒

Wheat berries, which are whole-wheat kernels, contain one of the highest amounts of protein and fiberß per serving of any grain—6 grams of protein and 6 grams of fiber. “Protein triggers the hormone ghrelin to tell our brain that we are satisfied,” Roberts explains, “and fiber activates appetite-suppressing gut hormones.”

小麦粒是全麦内核，含大量蛋白质和β纤维——6克蛋白质，6克纤维。“蛋白质能触发荷尔蒙生长素，来告诉我们的大脑，我们已经吃饱了，喝足了” Roberts解释到“纤维会激起胃口压抑的肠内荷尔蒙”。

Feel even fuller: Do what celeb chef Ellie Krieger, RD, does: Toss wheat berries with apples, nuts and other diet-friendly foods to make a super tasty salad (that’s her recipe at right).

撑破肚皮：请按专家Ellie Krieger所做的那样来做，全麦吐司加苹果，坚果和其他健康饮食的食物，以此来做一顿超美味的沙拉（以上是她的配方)。

Smoothies

饮料饮品类

While most beverages don't satisfy hunger very well, drinks blended full of air are an exception: They cause people to feel satiated and eat less at their next meal, according to a Penn State University study. Just be sure you're not whipping your smoothie full of sugary, caloric ingredients like fruit juices or flavored syrups, which will negate the health benefits.

据宾夕法尼亚大学的研究，尽管大部分饮料都无法填满我们的饥饿感，但含气体的饮料却是个例外：这些饮料让人感到十分饱，并且在他们的下一顿会少吃一些。不过你要确保饮料含糖量和热不要过量，不然对健康有害而无益。

Feel even fuller: Put ice and fat-free milk or yogurt in a blender, add in fruit and give it a whirl. Try strawberries, which are extremely low in energy density—they're 92 percent water!—and bananas, which are loaded with resistant starch.

撑破肚皮：把冰和脱脂牛奶加到果汁中，搅拌一下。试试草莓吧，草莓是低热量密度的水果——其含水量达92%，香蕉叶可以，香蕉含抗性淀粉。