這七種食物減肥，你get到了嗎？

中國臨床營養網（lcyycc）

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素無塵

《中國臨床營養網》

簽約作者、形象使者

美國綜合排名12名校（Washington University in St Louis）研究生公共健康專業、醫學博士預科畢業；

美國路易斯安娜州立大學醫學中心博士在讀，主要研究方向慢性病預防及控制。通過國際標準認證的公共營養師、食品安全師。

這七種食物減肥，你知道不？

Though none of these foods will work magic by themselves, when they are included as part of a healthy weight-loss diet, they may give you an edge in controlling hunger and shedding unwanted pounds.

雖然這些食物中沒有一種能神奇的讓你迅速減重，但當它們被你作為健康減肥食譜的一部分時，它們可能會有利於你在減肥過程中控制飢餓感和甩掉多餘的體重。

1.牛油果（Avocados）

You may know that avocados are an excellent source of heart-healthy fats. It fat fills us up fast, which can be beneficial in controlling hunger.

你可能已經知道的，牛油果中含有的脂肪是一種有益心臟健康的脂肪來源。脂肪會讓我們快速地飽腹，這對控制飢餓感是有益的。

Avocados are rich in a fat known as oleic acid, which is an omega-9 fatty acid also found in high quantities in olive and canola oils. In the body, it is converted into a compound known as OEA (oleoylethanolamide).

牛油果富含一種被稱為油酸的脂肪。油酸是一種omega-9脂肪酸，它在橄欖油和菜籽油中含量很高。在人體會被轉化為一種被稱為油醯乙醇胺的化合物。

One recent study found that when individuals consumed high-oleic-acid vegetable oils with their meals, their levels of OEA increased, and this ultimately decreased hunger and reduced calorie intake at the next meal. "Freshly formed OEA travels to the nerve fibers that lie beneath the gut lining and tells them to send a satiety signal to the brain," said Daniele Piomelli, professor of anatomy and neurobiology, pharmacology and biological chemistry at the University of California, Irvine, who has studied OEA s role in appetite reduction.

最近的一項研究發現，當人們在用餐時食用高油酸的植物油時，他們的油醯乙醇胺水平會增加，從而會減少飢餓感。加州大學歐文分校的解剖神經學的教授Daniele Piomelli說，體內剛形成的油醯乙醇胺會又走到神經纖維和腸道黏膜，給大腦飽腹發送信號，從而降低食慾。

2.紅辣椒（Red chili peppers）

Capsaicin is the plant compound in red chili peppers that gives them their "hot" sensation. But the burn can work both ways, as these heat-packed peppers can keep calories in check, which is key to weight loss.

紅辣椒中的辣椒素會人們帶來一種「熱」的感覺，但是這種熱可以控制卡路里的攝入，這是減肥的關鍵。

In one small study, when individuals consumed red pepper with their breakfast, they experienced a decrease in appetite before lunch and consumed less protein and fat during lunch. Another study found that adding red pepper to an appetizer significantly reduced the total amount of calories and carbohydrates consumed during lunch and during a snack served hours later。

在一項小型研究中，當人們在早餐中加入紅辣椒，午餐的食慾下降，午餐時攝入的蛋白質和脂肪會減少。另一項研究還發現，將紅辣椒添加到開胃菜中，可以顯著減少午餐期間和餐後幾小時零食的熱量和碳水化合物的攝入。

Spicy red peppers turn on receptors in our mouths that cause us to feel burn. This gives a kick to the system that triggers our bodies fight-or-flight response," said study author Mary-Jon Ludy, associate professor of clinical nutrition at Bowling Green State University. Activating the sympathetic nervous system in that way increases satiety and energy expenditure.

鮑林格林州立大學的臨床營養學副教授Mary-Jon Ludy說：紅辣椒會打開我們嘴巴里的受體，讓我們感覺到灼燒感。這給我們的身體帶來了一種「戰鬥或逃跑」反應。這種方式會激活交感神經系統，從而增加飽腹感和能量消耗。

3.大麥（Barley）

Though it s rich in carbohydrates, barley is another natural appetite suppressant, as the grain contains a unique combination of dietary fibers that make it extra filling.

雖然大麥富含碳水化合物，但大麥是一種天然的抑制食慾的食物，因為穀物中含有一種獨特的膳食纖維組合，使其更有一種飽腹感。

In one study, individuals ate bread made out of barley kernels for three days at breakfast, lunch and dinner. Researchers found that the participants experienced improved appetite control and a boost in metabolism for up to 14 hours after their last meal, along with a decrease in blood sugar and insulin levels.

在一項研究中，人們在早餐、午餐和晚餐上吃了三天的大麥麵包，實驗結束後，參與者的食慾被控制，新陳代謝被促進，同時血糖和胰島素水平也有所下降。

"Test subjects experienced higher satiety and less hunger and willingness to eat," said study author Anne Nilsson, an associate professor in the Food for Health Science Centre at Lund University in Sweden. When the fibers in barley -- specifically betaglucans and arabinoxylans -- reach the gut, they are metabolized by gut bacteria, and this increases levels of hormones that regulate appetite.

瑞典隆德大學健康科學中心的副教授Anne Nilsson說:「測試對象經歷了更高的飽腹感，更少的飢餓和吃的意願。」 當大麥中的纖維——特別是β葡聚糖和阿拉伯糖基木聚糖——到達腸道時，它們會被腸道細菌代謝，這增加了調節食慾的激素水平。

4.湯（Soup）

When soup is eaten as appetizer, it can decrease hunger, increase fullness and reduce the total calories consumed for the entire meal.

當湯作為開胃菜被食用時，它可以減少飢餓感，增加飽腹感，減少整個進食過程所消耗的總卡路里。

In one study, participants got four soups with the same ingredients in different forms: separate broth and vegetables, chunky vegetable soup, chunky-pureed vegetable soup and pureed vegetable soup.

在一項研究中，參與者用不同的形式得到了四種不同的湯:單獨的肉湯和蔬菜、大塊蔬菜湯、大塊蔬菜濃湯、蔬菜濃湯。

Researchers found that varying the form of soup did not significantly affect satiety or food intake: As long as soup was eaten before an entrée of cheese tortellini, individuals consumed 20% fewer calories for their entire lunch compared with when skipping soup.

研究人員發現，改變湯的形式並不會對飽腹感和食物攝入產生顯著影響:只要湯在主餐（試驗中的主餐是義大利芝士面）入口之前就被吃了，那麼與不喝湯的人相比，他們在整個午餐中所消耗的熱量要少20%。

"Binding water into foods slows down gastric emptying, which means your stomach stays fuller for longer," said study co-author Barbara Rolls, professor of nutritional sciences at Pennsylvania State University and author of the "Ultimate Volumetrics Diet."

研究報告的作者之一、賓夕法尼亞州立大學營養科學教授、「終極容積飲食法」的作者Barbara Rolls說:「在食物中加入水會減緩胃排空的速度，這意味著你的飽腹感會持續更長時間。」

5.蔬菜沙拉（Vegetable salad）

One study showed that when the first course of a meal is a large portion of a low-calorie salad -- with iceberg and romaine lettuce, carrots, tomatoes, celery, cucumbers, fat-free dressing and light mozzarella cheese -- people are more satiated and eat fewer calories for the entire meal compared with when skipping the salad.

一項研究表明，當進食的第一道菜是大量的低熱量沙拉，如透明包菜、生菜、胡蘿蔔、西紅柿、芹菜、黃瓜、脫脂沙拉醬和輕馬蘇里拉乳酪，人們會更有滿足感，從而進食更少的卡路里。

Salads promote satiety because vegetables such as lettuce, tomatoes and cucumbers have a high water content. Plus, you re getting a healthy dose of fiber, which contributes to fullness. And though it may sound counterintuitive, fat-free dressing is not necessarily the best choice, as fat is necessary to absorb fat-soluble vitamins. "A salad should be primarily vegetables. ... You can use regular salad dressing, but don t have it swimming in it," Rolls said.

沙拉能促進飽腹感，因為生菜、西紅柿和黃瓜等蔬菜的水分含量很高。另外，蔬菜中含有很多健康的纖維，這也有助於飽腹。儘管這聽起來可能有些違反直覺，但脫脂的醬料並不一定是最好的選擇，因為脂肪是吸收脂溶性維生素的必要條件。「沙拉的應該是盤中的主食，而不是讓薩拉在醬料中游泳」， Barbara Rolls說。

6.菠菜（Spinach）

Spinach is a source of thylakoids, the chlorophyll-bearing parts of green leaves. But aside from their role in photosynthesis, research suggests that thylakoids may be helpful in reducing the amount of food we eat.

菠菜是類囊體的一種來源，是含葉綠素豐富的植物。但是，類囊體除了在光合作用中發揮作用外，研究表明，類囊體還可能有助於減少我們的進食量。

One study found that when individuals consumed a high-fat meal with the addition of thylakoids, their levels of the satiety hormone CCK increased, along with levels of leptin, the hormone that signals you to "stop" eating. They also experienced a decrease in levels of ghrelin, the hormone that stimulates appetite.

一項研究發現，當人們攝入高脂肪食物和額外的類囊體食物時，他們的飽腹感會增加，而瘦素水平也會增加。瘦素是一種激素，會讓你「停止」進食。同時，胃飢餓素下降，這是一種刺激食慾的激素。

Another study found similar results when thylakoids were added to carbohydrate-rich meals. "They suppress the urge for sweets and the urge for snacking," said study author Charlotte Erlanson-Albertsson, professor of appetite control at Lund University in Sweden.

另一項研究發現，當類囊體食物添加到富含澱粉的食物中時，會產生類似的結果。瑞典隆德大學食慾控制教授夏洛特埃爾蘭森-阿爾伯森說：「他們抑制了甜食的慾望，也抑制了吃零食的衝動。」

Erlanson-Albertsson s research has also shown that consuming thylakoid-rich

spinach extract contributes to weight loss.

埃爾蘭森-阿爾伯森的研究還表明，食用富含類囊體的菠菜提取物也有助於減輕體重。

7.亞麻籽（Flaxseed）

Flaxseed is rich in two natural appetite suppressants: omega-3 fats and fiber. One tablespoon of whole flaxseed has 3 grams of fiber and about 4 grams of healthful fat; one tablespoon of ground flaxseed has 2 grams of fiber and about 4 grams of beneficial fat.

亞麻籽富含兩種天然的食慾抑製劑：歐米伽3脂肪酸和纖維。一湯匙全亞麻籽含有3克纖維和4克健康脂肪；一湯匙磨碎的亞麻籽含有2克纖維和4克有益脂肪。

Fiber from flaxseed can keep us satisfied and full without contributing any calories. One study found that when individuals consumed flaxseed fiber as part of a drink or as a tablet after an overnight fast, it significantly suppressed appetite and reduced calorie intake during lunch.

亞麻籽纖維能讓我們飽足，它不含任何熱量。一項研究發現，當人們在早餐時攝入亞麻籽纖維，無論是與飲料同食還是作為藥片服用，它都會在午餐的時候顯著的抑制食慾，減少熱量攝入。

Fiber offers a "bulking" effect, which contributes to its effects on satiety. This may help explain why high fiber intakes are associated with lower body weights. Additionally, the fat in flaxseed can help slow the rise in blood sugar when flax is consumed with carbohydrate-rich foods.

纖維提供了一種「膨脹」效應，所以會產生飽腹感。這可能有助於解釋為什麼高纖維攝入量與較低的體重的關係。此外，當亞麻籽與富含高糖的碳水化合物一起食用時，亞麻籽中的脂肪可以幫助減緩血糖的快速上升。

Resources：http://www.cnn.com/2017/07/21/health/food-suppress-appetite-drayer/index.html

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