15种日常食物 燃烧你多余的脂肪(图)

1. Low-Fat Milk
2. Low-Fat Yogurt
3. Cheese

Secret fat-burner: Calcium
As it turns out, milk really does do a body good--as do yogurt and cheese! A review of more than 90 studies in the journal Nutrition Reviews revealed a strong link between high calcium intake and improved body composition.

1.低脂牛奶

2.低脂酸奶

3.奶酪

秘密武器：钙

牛奶、酸奶和奶酪中的钙对身体有益。

《营养评论》杂志进行的90多项调查显示了高钙摄入和体内环境平衡的高相关性。

4. Oats
5. Barley

Secret fat-burner: Fiber
Enjoy a delicious barley side dish instead of white rice with dinner and you could be well on your way to shedding dangerous belly fat, according to a study in the American Journal of Clinical Nutrition.

4.燕麦

5.大麦

秘密武器：纤维

根据《美国临床营养》杂志报道，享用大麦类副食代替大米，你可以避免肥胖的风险。

6. Green Tea

Secret fat-burner: Catechins
"Catechins increase metabolism and the rate at which the liver burns fat," says Journal of Nutrition study author Kevin C. Maki, PhD. To reap those rewards, drink four to six cups of caffeinated green tea a day and log at least 180 minutes of exercise each week.

6.绿茶

燃烧的秘密：儿茶素

由凯文博士发表在《营养》杂志的文章表明：儿茶素加速新陈代谢和肝脏分解脂肪的速率。

一天喝6杯含咖啡因绿茶，每周180分钟的运动可以使你受益匪浅。

7. Eggs

Secret fat-burner: Protein
Protein helps with weight loss in a number of ways. First, your body uses more energy (think calories) to break down protein foods than it does to break down other foods. Protein also helps you hang onto muscle mass as you're losing weight, and since muscle burns more calories than fat, you want to keep as much of it as you can. Finally, protein dampens hunger better than carbohydrates do, says Donald K. Layman, PhD, the Journal of Nutrition study's lead researcher, adding that decreasing carbohydrates also helped the protein group lose weight.

7.鸡蛋

燃烧的秘密：蛋白质

唐纳德.莱曼博士，《营养研究》首席研究员声称，蛋白质在许多方面的有助于与减肥。首先，相比其他食品，你的身体使用更多的能量（卡路里）分解蛋白质食物。蛋白质还可以在你减肥时，帮助你保持肌肉，因为，肌肉燃烧的卡路里比脂肪要多，要尽可能的保持肌肉。最后，蛋白质比碳水化合物更好的抑制饥饿。另外，多摄入蛋白组有助于减少食用碳水化合物。

8. Walnuts
9. Almonds

Secret fat-burner: "Good" fats
Plenty of studies point to nuts as a waist-friendly addition to your diet as long as you don't go overboard. Chalk it up to their fiber, their protein, and their "good" fat, which may increase the body's sensitivity to insulin, aiding weight loss. Walnuts are one of the best non-fish sources of omega-3 fatty acids, and almonds provide an extra benefit in the form of bone-building calcium.

8.核桃

9.杏仁

秘密武器：“有益”脂肪

大量研究表明：坚果是饮食的有益补充，只要你不吃得太过火。它们富含纤维，蛋白质，以及可以增加胰岛素敏感性的“好”脂肪，还可以帮助减肥。核桃是最好的非鱼类的ω-3脂肪酸，杏仁提供额外的钙，帮助骨质生长。

10. Salmon

Secret fat-burner: Omega-3's
Eating fat might sound like a crazy idea when you're trying to lose fat, but getting more omega-3 fatty acids from fatty fish like salmon could be just what the diet doctor ordered, according to a study in the British Journal of Nutrition. "Although the exact mechanisms are unknown, omega-3 fatty acids reduce fat mass," says Irene Munro, study author and researcher from the University of Newcastle in Newcastle, Australia. Other studies have found that omega-3 fatty acids make you feel less hungry and more satisfied up to two hours after eating a fatty fish meal. Aim to eat salmon or another oily fish, like mackerel, herring, or canned tuna, at least twice a week.

10.大马哈鱼

燃烧的秘密：ω- 3脂肪酸

当您试图减肥时，吃脂肪听起来似乎是一个疯狂的想法。但是，医嘱上的鱼类如大马哈鱼的ω- 3脂肪酸可不是医生的异想天开，《英国营养学杂志》说： “虽然确切的机制尚不清楚，ω- 3脂肪酸，可以减少脂肪。”研究报告的作者是来自澳大利亚纽卡斯尔大学的艾琳说蒙罗。类似的研究发现，ω- 3脂肪酸可减少饥饿感，让你在饱食了鱼肉之后感觉更好。制定计划吃鱼：鲑鱼或另外的油性鱼类，如鲭鱼，鲱鱼，金枪鱼罐头，至少每周两次。

11. Apples
12. Pears
13. Sweet Peppers

Secret fat-burner Flavonoids
What do these three foods have in common? They all contain flavonoids, natural chemicals in plant foods that may have fat-fighting effects. Women who consumed the most flavonoids had significantly lower increases in body mass index over a 14-year period than women who ate the least, according to a study in the American Journal of Clinical Nutrition. "Animal studies have shown that these flavonoids can increase energy [calorie] expenditure, increase glucose uptake into muscle, and increase fat burning," says Laura Hughes, MSc, the study's lead investigator and a nutritional epidemiologist at Maastricht University in the Netherlands.

11.苹果

12.梨

13.甜椒

秘密武器：类黄酮

这三种食物有什么共同点？它们都含有类黄酮，一种天然植物食品中的化学物质，可以消灭脂肪。《美国临床营养学》杂志在14年的观察期中发现，吃最多类黄酮的妇女，相比吃的最少的，显著降低了体重。” 同时，动物研究表明类黄酮可以增加热量消耗，肌肉对葡萄糖的摄取，和脂肪的燃烧，“休斯.劳拉说，硕士，首席研究员，荷兰Maastricht大学的营养流行病学家。

14. Flaxseed

Secret fat-burner: Lignans
These shiny, nutty-tasting seeds pack a secret weight loss weapon: compounds called lignans. Consumption of lignans in postmenopausal women was associated with lower body fat and body mass index, according to a study in the British Journal of Nutrition. Try grinding and adding a tablespoon of flaxseed each day to cereals, yogurt, or salad dressing.

14.亚麻种子

秘密武器：木酚素化合物

这些发光的，坚果种子中隐藏着减肥秘密武器：木酚素化合物。根据《英国营养杂志》的研究，吃木脂素的绝经后妇女，体重减轻，脂肪减少。尝试每天研磨亚麻种子，并加入到谷类，酸奶，沙拉酱里一汤勺。

15. Vinegar

Secret fat-burner: Acids
Researchers say vinegar turns on genes that produce enzymes that help the body break down fat. Interested in trying it? Slurp 15 milliliters (about a tablespoon) of vinegar daily, perhaps diluting it with milk or soda to make it less acidic and more palatable.

15.醋

秘密武器：酸

研究人员说，醋可以促使基因产生酶，帮助人体分解脂肪。有兴趣尝试吗？每日，嘟嘟地喝15毫升（约一汤匙）醋，也可与牛奶或苏打水稀释，减少酸性，使它更可口。