想要平坦小腹?别吃/喝这些食物
Dairy
乳制品Dairy products like cheese and milk can cause digestion issues - especially if you're lactose intolerant or sensitive. Lactose is a natural sugar that's found in dairy products, and those who are lactose intolerant don't have the enzymes needed to break down this sugar.
奶酪和牛奶等乳制品会造成消化问题--尤其是当你患有乳糖不耐或对乳制品过敏时更是如此。乳糖是乳制品中存在的天然糖，乳糖不耐者的体内不具有分解乳糖所需的酶。Luckily, there are plenty of dairy substitutes out there, like soy or almond milk, which are ideal for those who are lactose intolerant or just looking to avoid dairy.
幸运的是，市场上有大量的乳制品替代品，比如豆奶、杏仁奶，非常适合乳糖不耐者和避免食用乳制品的人。
Cruciferous vegetables
十字花科蔬菜Broccoli, cauliflower, Brussels sprouts, and kale all fall under the category of cruciferous vegetables. These foods are high in a number of nutrients like folate, vitamin C, and fiber. They're even thought to help prevent cancer.
西兰花、菜花、抱子甘蓝和羽衣甘蓝都属于十字花科蔬菜。这些食物富含多种营养物，比如叶酸、维生素C和纤维素。甚至还能预防癌症。
But they also contain raffinose, a type of carbohydrate that our bodies can't break down because we lack a certain enzyme to do so. Instead, raffinose is fermented by bacteria, a primary cause of bloating. If you don't want to give up these vegetables, try roasting or steaming them to make them easier to digest.
但它们也含有棉籽糖，这是一种身体不能分解的碳水化合物，因为体内没有分解它的酶。而棉籽糖是由细菌发酵的，这是胀气的主要原因。如果你还是想吃这些蔬菜，那就试着用烤或蒸的烹饪手法，这样更易消化。Foods high in sodium
钠含量高的食物Most Americans consume more salt than the recommended daily amount. Our bodies' natural reaction to eating too much salt is to retain water, and when the body holds on to water, it bloats. As a guideline, most healthy people should be capping their sodium intake at 2,300 mg per day. Those who have diabetes or high blood pressure, or who are over 50, should only be consuming 1,500 mg per day.
大多数美国人摄入的盐量都超过了日推荐水平。身体对摄入过量盐分的自然反应就是保留水分，而身体保留水分之时，身体就会浮肿。指导方针建议，大多数健康人群每天摄入的钠含量最多不应超过2300毫克。糖尿病或高血压患者，或50岁以上人群每天只应摄入1500毫克。Packaged and processed foods, like canned soups, deli meats, and pre-made sauces, commonly contain large amounts of sodium.
包装食品和加工食品，比如罐装汤、熟肉和预先制备好的酱料，通常都含有大量的钠。Alcohol
酒Just like high-sodium foods, alcohol causes the body to retain water, leading to puffiness and bloating. Drinking can also trigger constipation, which leaves people feeling bloated as well.
正如高钠食品一样，酒精也会导致身体留住水分，从而使身体浮肿、胀气。饮酒也会引发便秘，使人们感到胀气。Watermelon
西瓜It might be hard to believe that watermelon could do anything to your body, considering it's mostly water. But it contains plenty of fructose, a natural sugar that gives the fruit its sweetness. Many people are unable to absorb fructose, which is why watermelon can lead to bloating.
你可能很难相信西瓜也会不利于身体健康，毕竟西瓜主要由水组成。但西瓜含有大量果糖，这是一种赋予西瓜甜味的天然糖。很多人都无法吸收果糖，所以西瓜会导致胀气。
