在家就能有效減少腹部脂肪的食物

在家就能有效減少腹部脂肪的食物

Belly fat not only makes your appearance unbalanced, but also has a potential risk of many dangerous diseases.

腹部脂肪不僅會(huì)使你的外表不平衡，而且還會(huì)帶來(lái)很多危險(xiǎn)疾病的潛在風(fēng)險(xiǎn)。

Belly fat, also known as visceral fat, is located deep in our abdomen and around our intestines, liver, and stomach. This fat can also appear in arteries and pose many health risks. However, we don't have to have special diets or exercises to help reduce visceral fat, but the simple solution is just to have healthy habits!

腹部脂肪，也被稱(chēng)為內(nèi)臟脂肪，位于我們的腹部深處，在我們的腸道，肝臟和胃周?chē)?。這種脂肪也會(huì)出現(xiàn)在動(dòng)脈中，對(duì)健康造成許多危害。然而，我們不需要特殊的飲食或鍛煉來(lái)幫助減少內(nèi)臟脂肪，最簡(jiǎn)單的解決方法就是培養(yǎng)健康的習(xí)慣!

Drink plenty of water and tea without sugar

喝大量的不含糖的水和茶

To lose belly fat, you need to stop eating sugar / artificial sweeteners. This seems very difficult because these sweeteners are always present in our lives. It is found in soft drinks, fruit juices, candies, cakes ... it is even present in salads, kebabs and mustard ...

為了減掉腹部脂肪，你需要停止吃糖/人造甜味劑。這似乎很難，因?yàn)檫@些甜味劑一直存在于我們的生活中。它存在于軟飲料、果汁、糖果、蛋糕中……它甚至存在于沙拉、烤肉串和芥末中……

But if you want to lose belly fat, you should limit or avoid these sugary foods. When buying food, carefully read the product's label to see if it contains sugar.

但如果你想減掉腹部脂肪，你應(yīng)該限制或避免這些含糖食物。購(gòu)買(mǎi)食品時(shí)，仔細(xì)閱讀產(chǎn)品標(biāo)簽，看看是否含糖。

The reason is, the liver is unable to metabolize much sugars and will turn them into fat and store it in your abdomen. Artificial sweeteners cause cravings. Therefore, these foods should be avoided in the belly fat reduction diet.

原因是，肝臟無(wú)法代謝太多的糖，會(huì)將它們轉(zhuǎn)化為脂肪儲(chǔ)存在你的腹部。人造甜味劑會(huì)引起食欲。因此，這些食物應(yīng)避免在腹部減脂時(shí)飲食。

Drink water, tea without sugar, black coffee and green tea for maximum benefit. These four drinks are known to reduce dehydration and may increase the body's metabolism.

多喝水，不加糖的茶，黑咖啡和綠茶。這四種飲料可以減少脫水，并可能增加身體的新陳代謝。

Eat more fruits and vegetables

多吃水果和蔬菜

Fruit is very healthy. Fruits are also loaded with vitamins and antioxidants. Fruit also contains a lot of fiber which makes you feel full for longer and you won't eat much.

水果是非常健康的。水果也富含維生素和抗氧化劑。水果還含有大量的纖維，可以讓你有更長(zhǎng)時(shí)間的飽腹感，不會(huì)吃太多。

For vegetables, they should be eaten raw or steamed, boiled. Vegetables and tubers contain vitamins, minerals, antioxidants and other important nutrients.

對(duì)于蔬菜，它們應(yīng)該生吃或蒸、煮。蔬菜和塊莖含有維生素、礦物質(zhì)、抗氧化劑和其他重要的營(yíng)養(yǎng)成分。

You should eat a variety of vegetables and tubers of different colors to be supplemented with different nutrients. Like fruits, vegetables are high in fiber and it will take longer for you to digest them.

你應(yīng)該吃不同顏色的蔬菜和塊莖，以補(bǔ)充不同的營(yíng)養(yǎng)。和水果一樣，蔬菜也富含纖維，你需要更長(zhǎng)的時(shí)間來(lái)消化它們。

Eat protein rich foods

吃富含蛋白質(zhì)的食物

Protein (protein) not only plays a role in cell production, but also can have a huge impact on the percentage of body fat. Not only helps users lose weight, but through the intake of a large amount of protein will help the body spend more energy to metabolize protein, helping to burn calories.

蛋白質(zhì)不僅在細(xì)胞的產(chǎn)生中起作用，而且對(duì)身體脂肪的百分比也有很大的影響。不僅幫助使用者減肥，而且通過(guò)攝入大量的蛋白質(zhì)會(huì)幫助身體消耗更多的能量來(lái)代謝蛋白質(zhì)，幫助燃燒卡路里。

It is also because the body takes a long time to digest and absorb a protein chain, so people who eat a protein-rich diet will feel full longer, limiting appetite, thereby controlling calorie intake. into the body, should reduce belly fat.

也因?yàn)樯眢w需要很長(zhǎng)時(shí)間消化和吸收蛋白質(zhì)鏈，所以吃富含蛋白質(zhì)的食物的人飽腹感會(huì)持續(xù)更長(zhǎng)的時(shí)間，限制食欲，從而控制卡路里的攝入。進(jìn)入體內(nèi)后，應(yīng)減少腹部脂肪。

Lean meats like beef, chicken, eggs and fish are very good foods in the fight against belly fat. Vegetable proteins such as soybeans, lentils ... are also great for reducing belly fat.

瘦肉如牛肉、雞肉、雞蛋和魚(yú)是對(duì)抗腹部脂肪的好食物。植物蛋白，比如大豆，扁豆…對(duì)減少腹部脂肪也有好處。

Each day can eat about 5 ounces (equivalent to 142 grams) of meat / day. This does not include processed meats. Because processed meats contain additives and salt, it is unhealthy.

每天可以吃大約5盎司(相當(dāng)于142克)的肉。這并不包括加工過(guò)的肉類(lèi)。因?yàn)榧庸み^(guò)的肉類(lèi)含有添加劑和鹽，這是不健康的。

Avoid refined carbs

避免精制碳水化合物

To lose belly fat, you need to avoid refined carbs. But fruits, grains, vegetables and dairy products are also carbs, but not all carbs are metabolized equally.

要減掉腹部脂肪，你需要避免精制碳水化合物。但水果、谷物、蔬菜和乳制品也屬于碳水化合物，但并不是所有的碳水化合物的代謝都是一樣的。

Refined carbs include beer, bread and rice, cakes, soft drinks, snacks, pasta, sweets and breakfast cereals. The reason is that refined carbohydrates spike blood sugar and insulin, which leads to more fat being stored in the abdomen. Refined carbs will also increase your appetite.

精制碳水化合物包括啤酒、面包、大米、蛋糕、軟飲料、零食、意大利面、糖果和早餐麥片。原因是精制碳水化合物會(huì)刺激血糖和胰島素，導(dǎo)致更多的脂肪儲(chǔ)存在腹部。精制碳水化合物也會(huì)增加你的食欲。

Eat whole grains

吃粗糧

Choosing whole grain starches is an essential step toward a slim waistline. A belly-fat reduction diet should focus on consuming less refined carbohydrates (processed grains).

選擇全麥淀粉是保持苗條腰圍的重要一步。減少腹部脂肪的飲食應(yīng)該注重少吃精制碳水化合物(加工過(guò)的谷物)。

Whole grains are grains that have not been stripped of their outer shell. This crust is loaded with fiber and nutrients. Since they have more fiber, whole grains keep you feeling full for longer than refined grains, helping you to control appetite and portion sizes.

全谷物是指沒(méi)有剝?nèi)ネ鈿さ墓任?。這種外殼富含纖維和營(yíng)養(yǎng)物質(zhì)。因?yàn)槿任锖懈嗟睦w維，所以它們比精制谷物更能讓你保持飽腹感，幫助你控制食欲和份量。

Eat fiber

吃纖維

Viscous fibers form a thick "gel" that takes a lot of time to digest them. You will feel full for longer, absorb more nutrients as food moves more slowly through the intestines.

粘稠的纖維會(huì)形成一種厚厚的“凝膠”，需要很長(zhǎng)時(shí)間才能消化。你飽腹的時(shí)間會(huì)更長(zhǎng)，食物通過(guò)腸道的速度變慢，會(huì)吸收更多的營(yíng)養(yǎng)。

Viscous fiber is found in foods such as oat bran, dried beans, nuts, barley, flax seeds, oranges, apples and carrots. Try a bowl of oatmeal and add flaxseed to a breakfast.

粘稠纖維存在于燕麥麩皮、干豆、堅(jiān)果、大麥、亞麻籽、橙子、蘋(píng)果和胡蘿卜等食物中。試著在早餐里加一碗燕麥，亞麻籽。

Chia seeds are also particularly rich in vitamins, minerals, antioxidants, fiber, protein, healthy fats, and are excellent viscous fiber. Eat chia seeds daily, soaked in juice, or added to oatmeal, cereal, yogurt, vegetables or rice dishes. Eat about 1.5 tbsp, twice a day.

奇亞籽還特別富含維生素、礦物質(zhì)、抗氧化劑、纖維、蛋白質(zhì)、健康脂肪，而且是極好的粘性纖維。每天食用奇亞籽，浸泡在果汁中，或添加到燕麥片，麥片，酸奶，蔬菜或米飯中。每天吃?xún)纱?，約1.5湯匙。