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[健身减肥篇] 吃着吃着就瘦了

(2013-05-01 05:55:29) 下一个


35岁后人的新陈代谢会成倍数递减,也就是为什么我们会常抱怨“以前饿一两顿就瘦了现在咋饿都不瘦”。 少吃,代谢,排毒,据说是减肥中最重要的三件事。以下这些food据说可以大大地促进代谢,有关人士可以关注一下~~





Beans

Ignite your body’s fat-blasting furnace with beans. They’ll keep you full, and are high in resistant starch, meaning that half the calories consumed cannot be absorbed. They also reduce blood sugar, and create the fatty acid butyrate, which may burn fat faster. Studies show that butyrate improves mitochondrial function in your cells, leading to a decrease in fat. If you’re worried about gas, fret not. The more beans you eat, the more your body will build up the good bacteria you need to digest them. You can enjoy beans in a burger patty, in chili or as a dip.=======》红豆黑豆我一直吃来着,跟着其它的杂七杂八们,更主要的是会放N多红糖,吃的时候都不知道自己是想增肥还是减肥。

Pine Nuts

Just one shot glass full of pine nuts every day can help suppress hunger. Pine nuts contain pinolenic acid, a naturally occurring fat that stimulates cholecystokinin (CCK) and glucagon-like peptide (GLP-1), both powerful hormones that alert the brain that the stomach is full. In one study, women who consumed pinolenic acid reported a decreased desire to eat and also reduced their food intake by 36%. These small nuts also contain the highest protein content of any nut, so they’re a great two-for-one deal!=======》这个我决定用恰恰瓜子来代替。

 

Fennel Tea

Squash morning hunger pangs by drinking fennel tea before bed. Fennel is known for its cleansing, clarifying flavor that helps reset taste buds and reduce cravings. It also boosts digestion, facilitating the absorption of nutrients, and reducing fat storage in the body. You can find fennel tea at health food stores or online.======》戒了普洱,刚从amazon上订了这个。希望不会觉得它有异味~

 

Crimini Mushrooms

These mini-Portobello mushrooms have a delicious meaty flavor. Blending crimini mushrooms with ground turkey is a great way to cut half the fat without losing taste. The high-fiber mushroom mixture works well for any meat-based dish, like tacos, meat sauce, hamburgers and more.======》我好像香菇金针菇吃得比较多,效果应该也差不多吧?

 

Apples

Apples are the perfect pre-dinner snack. Soluble fiber in apples, called pectin, reduces the amount of sugar and calories that’s absorbed into the bloodstream after a meal. That’s good news for folks who want to prevent type 2 diabetes, but it also makes apples one of the best snacks for dieters. Apple pectin prevents spikes in blood sugar that lead to increased fat storage. It will help you avoid the blood sugar “crash” that leaves you craving more food and can keep you satiated for up to two hours.=======》苹果一直是我提不起兴趣来吃的东西,以后要强迫自己吃。

 

Avocados

Trim your tummy by packing your grocery cart with monounsaturated fats, easily remembered as MUFAS. Found in nuts, olive oil and seeds, MUFAS are healthy sources of energy to keep you going all day long. Other fat burners include avocados, green tea and whole grains.=======》一直觉得这是一种很fatty的水果,看样子要改变印象~

 

Raspberry Ketone

Raspberry ketone is the primary aroma compound of red raspberries. This compound regulates adiponectin, a protein used by the body to regulate metabolism. Raspberry ketone causes the fat within your cells to get broken up more effectively, helping your body burn fat faster. The recommended dose is 100mg per day. To get the same benefit from the whole fruit, you'd have to consume 90 pounds of raspberries.=======》这个不太懂。自从一时头脑发热买了什么左旋肉碱并且发现一点效果也没用之后(可恨俺还屯了N瓶),已经对胶囊物种都持保留态度了。

Chili Peppers

Capsaicin, the compound that gives these spicy peppers their zing, also curbs your appetite while you eat. Not only that, it raises your body temperature, which may boost your metabolism. Add some chili sauce to your next omelet or burger and see for yourself.=======》这个,,,我每天吃麻辣烫算不算?~~

 

Vinegar

Vinegar will slow the absorption of carbohydrates and prevents sudden surges in your blood sugar. It also slows the passage of food through your stomach, keeping you fuller for longer. Add some zest to pasta or potatoes with sun-dried tomato vinaigrette.=======》这个倒是天天喝的~~:)

 

Cinnamon

This delicious spice slows the passage of food through your stomach. It also lowers your blood sugar levels by stimulating glucose metabolism. Click here for a pork tenderloin recipe seasoned with cinnamon. You can also sprinkle this spice in your oatmeal, stews or coffee.=======》从来不喜欢这个味道,跳过~

 

Chia Seeds

Chia seeds are super high in soluble fiber -- which, in addition to filling you up, has cholesterol-lowering properties and prevents the absorption of fat. For a hydrating metabolism-boosting beverage, try a chia seed cocktail. Add chia seeds, a slice of lemon and a dash of agave to distilled water.=======》看不懂怎么吃,跳过~

Green Tea

Guzzle green tea to feel full between meals. Chockfull of a phytonutrient called EGCG (epigallocatechin gallate), green tea increases the hormone responsible for making you feel satiated. Drinking green tea daily has long-term benefits as well. It can help prevent storage of excess fat, improve your appetite-regulating hormones and change how your body handles cravings and metabolizes food.=======》喝茶时间对我太难掌握了,也跳过。不过貌似所有的减肥专家们都很推崇绿茶,17 day diet里也是每餐后必饮。

Pepitas

Pepitas is the Spanish word for pumpkin or squash seeds. High in omega-3 fatty acids, these seeds have been shown to decrease the body’s ability to store fat. They’re also high in protein and magnesium which helps curb cravings and strengthen muscles. Try eating 1 cup of seeds a few times a week either by roasting them or sprinkling them on meals.=======》这个也以恰恰瓜子替代。

 

 

Red Lentils

Protein-rich and loaded with fiber, these legumes will help you stay fuller for longer. One cup provides about three-quarters of your daily recommendation of fiber. They can be eaten plain or as a substitute for meat.=======》不懂这是什么,跳过。

Watermelon

A recent study showed that women who ate water-rich foods lost 33% more weight in the first 6 months than women on a low-fat diet. Watermelon also contains vitamins A and C, as well as the “mother of all antioxidants,” glutathione, which is known to help strengthen the immune system.=======》这个是大爱~

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黑黑黑黑 回复 悄悄话 回复一地口水的评论:
哈哈哈哈,快把你的悲惨遭遇细细写来让俺乐乐。。。。我从三月份开始正式减肥(也就是早上开始出门快走),一直想等有成果了写减肥报告来着,可到现在一磅都没少,急S俺也~!!
黑黑黑黑 回复 悄悄话 回复ezbots的评论:
我一听works well就动心了,就像看到超市里任何水果只要写着“哗,真甜”俺就想入非非了
一地口水 回复 悄悄话 四黑筒子你需要减肥咩?
俺是减着减着就肥了。
ezbots 回复 悄悄话 Raspberry Ketone works well. but it is not a silver bullet. you still need to have portion control. when you eat greasy food or diary, you have urge to go bathroom right away.
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