英国贝尔法斯特留学社区
Belfast Chinese
【双语】随便吃也不用担心长胖的14种食物
86scot(2017/6/12 11:36:16) 点击:82588 回复:0 IP:125.* * *
86scot(2017/6/12 11:36:16) 点击:82588 回复:0 IP:125.* * *
虽说世上没有零热量的食物，但总有可以让你随便吃也不用担心长肉的食物。想减肥的小伙伴们，一起来看看这14种不用担心长肉肉的食物吧。
According to nutritionist Dr. Lisa Young, these foods generally fall into one of two categories: non-starchy fruits or vegetables.
根据营养学家Lisa Young博士所说，这些不会引起发胖的食物一般有两类：非淀粉类的水果和蔬菜。
Young says there are few reasons why you won't gain weight from eating these foods:
为什么这些食物吃了不会发胖？Young解释如下：
• They're mostly made up of water.
• 这些食物绝大部分成分是水。
• They're low in calories.
• 这些食物的卡路里含量低。
• They contain fiber, which helps make you feel and stay full.
• 这些食物富含纤维，能让人产生饱腹感。
Although these fruits and vegetables aren't high in protein, they're packed with plenty of vitamins, antioxidants, and other nutrients that have numerous benefits for your health.
虽然这些水果和蔬菜所含蛋白质不高，但其中富含充足的维生素、抗氧化物、以及其他营养物质，对你的身体好处多多。
慢慢往下翻看这14种可以随便吃的食物。
Celery
芹菜
You'll get the most antioxidants out of celery if you eat it when it's fresh.
吃新鲜芹菜可获得大量的抗氧化物。
Almost 95% of celery is water, but that doesn't mean the vegetable doesn't have significant health benefits. Celery contains potassium, folate, fiber, and 30% of your daily requirement of vitamin K. There are only six calories in a single serving.
芹菜的水分含量多达95%，可是这并不表示芹菜就没有重要的营养价值。芹菜含有钾元素、叶酸、纤维、以及日常所需30%的维生素K。而每份芹菜的热量只有6卡路里。
You're best off eating celery when it's fresh, though. The vegetable loses many of its antioxidants within five to seven days of being purchased.
但芹菜最好趁着新鲜吃。如果芹菜贮存时间长达5到7天，里面大部分的抗氧化物就会流失掉。
Kale
羽衣甘蓝
Kale is light in calories — one cup of raw kale only has about 33 calories — but it contains close to three grams of protein and 2.5 grams of fiber per serving.
羽衣甘蓝卡路里不高——一杯（切碎的）生羽衣甘蓝只有大约33卡路里——但每份里面含有近3克蛋白质和2.5克纤维。
It's one of the relatively few foods that contains an omega-three fatty acid, a nutrient that most people rely on fish to get. Like other kinds of lettuce, kale is also high in vitamins and folate.
含有Omega-3脂肪酸的食物很少，羽衣甘蓝是其中之一，绝大多数人摄取这种营养物质得靠吃鱼肉。跟其他种类的莴苣一样，羽衣甘蓝也富含维生素和叶酸。
Blueberries
蓝莓
Blueberries' claim to fame is their antioxidant content. The fruit has more antioxidants than any other fruit. And for all the fiber a cup of blueberries packs — 14% of your recommended daily value — it only has around 85 calories.
蓝莓以抗氧化物著称，其所含的抗氧化物是水果中最多的。一杯蓝莓果酱，能补充你一天所需纤维的14%，而它的热量大约为85卡路里。
Cucumbers
黄瓜
Most of a cucumber's nutritional value is in its skin and seeds.
黄瓜的营养价值绝大多数是在表皮和种子里。
A fruit that is mostly made up of water, cucumbers only contain 16 calories per serving. The seeds and skin contain most of the fruit's nutritional value, so you're best off not peeling your cucumbers.
黄瓜的成分几乎都是水，每份食用参量只有16卡路里。黄瓜皮和种子贮存了黄瓜绝大多数的营养价值，所以吃黄瓜最好还是不要削皮。
The peel and seeds provide both fiber and a form of vitamin A known as beta-carotene, which is known to be good for your eyes.
黄瓜皮和种子既有纤维，也有可转化成维生素A的β-胡萝卜素，维生素A对眼睛好。
Tomatoes
西红柿
Tomatoes are best known for the fact that they contain lycopene, a carotenoid, which helps fight against chronic diseases and also gives the fruit its red color. Besides lycopene, tomatoes are high in vitamins A, C, and B2, as well as folate, chromium, potassium, and fiber.
西红柿以富含番茄红素著称。番茄红素是一种类胡萝卜素，能帮助抵抗慢性疾病。正是因为有番茄红素，西红柿才是红色的。除了番茄红素，西红柿还富含维生素A、C和B2，以及叶酸、铬元素、钾元素、以及纤维。
And for all the nutrients it boasts, one medium-sized tomato only has around 25 calories.
除了富含营养，一颗中等大小的西红柿大约只有25卡路里。
Grapefruits
葡萄柚
Grapefruit has long been known as a fruit that can help with weight loss.
葡萄柚长期以来都是减肥的灵丹妙药。
Studies have shown that adding grapefruit to your diet can increase weight loss, which is often why it's considered a diet food. This is because grapefruits are high in fiber, which keeps hunger at bay by stabilizing blood sugar levels and helping you feel fuller for longer. There are only 50 calories in one half of a grapefruit.
研究表明饮食中加入葡萄柚能帮助减肥，因此常被认为是节食食物，这是因为它富含纤维，能消除饥饿，平衡血糖，延长饱腹感。半个葡萄柚只有50卡路里。
The vitamin C found in grapefruit can reduce the risk of a number of health problems, like cancer and heart issues. Grapefruit can also work wonders in lowering cholesterol and improving digestion, and the folate found in the fruit makes it an ideal snack for pregnant women.
葡萄柚里的维生素C能降低诸多健康问题的风险，如癌症和心脏病。葡萄柚还能有效降低胆固醇，促进消化。富含叶酸的葡萄柚是孕妇的理想零食。
Broccoli
西兰花
Broccoli is most nutritious when eaten raw or when steamed. This super vegetable contains sulforaphane, an anticarcinogen that works to destroy cancer-causing chemicals that the body might take in either through the environment or through food.
西兰花生吃或者白水蒸熟最有营养。这种万能蔬菜含有萝卜硫素，人体可能从外界或食物中摄入致癌物质，而萝卜硫素这种物质是致癌物质的克星。
Besides vitamins A, C, E, and K, one serving of steamed broccoli contains approximately 20% of your daily fiber requirement. Plus, there are only about 31 calories in one serving.
除了维生素A、C、E、K，一份蒸熟的西兰花能提供人每日所需的大约20%的纤维，而热量只有31卡路里。
Cantaloupe
哈密瓜
Cantaloupe has more beta carotene — a form of vitamin A that promotes healthy eyes — than many other similar fruits like oranges, grapefruits, peaches, and mangoes. Just one cup of the fruit provides you with potassium as well as more than 100% of your daily recommended value of vitamins A and C.
哈密瓜中的β-胡萝卜素比橙子、葡萄柚、桃子以及芒果等类似水果要多。β-胡萝卜素是一种形式的维生素A，能促进眼部健康。一杯哈密瓜能提供给你钾元素，以及人一天所需的全部维生素A和维生素C。
Plus, since water makes up 90% of cantaloupe, there are only 55 calories in one serving.
此外，由于哈密瓜中水分多达90%，一份哈密瓜的热量仅为55卡路里。
Cauliflower
花菜
Although its white color may make people think otherwise, cauliflower is actually a very versatile and nutritious vegetable. It contains antioxidants and phytochemicals — both of which help to fight off chronic disease — and it's an excellent source of folate, fiber, and vitamins C and K.
虽然，白色的花菜可能会让人觉得它很普通，但是花菜确实是一种富含多种营养物质的蔬菜。它含有的抗氧化物、植物化学物能帮助消除慢性疾病。此外，花菜还含有丰富的叶酸、纤维、维生素C和K。
There are around 25 calories in one serving.
一份花菜的热量约有25卡路里。
Blackberries
黑莓
Blackberries' health benefits are incredibly versatile. Like many other berries, the fruit is rich in vitamin C as well as antioxidants known as bioflavonoids.
黑莓有多种健康益处。如同其他的莓类，黑莓富含维生素C以及抗氧化剂，如生物类黄酮。
Beyond that, eating blackberries can aid with digestion and staying alert, and tightens tissue, leading to younger-looking skin. There are around 62 calories in a single serving of the berries.
除此之外，黑莓能有助于消化、保持反应灵敏、紧致肌肉、让肌肤看上去更年轻。一份黑莓的热量约有62卡路里。
Lettuce
莴苣
Most types of lettuce — whether it's romaine or iceberg — only have about 10 to 20 calories per serving. And although lettuce won't add a lot of protein to your diet, it will add plenty of vitamins and nutrients like folate, iron, and vitamins A and C.
绝大多数种类的莴苣，无论是长叶莴苣还是卷心莴苣，每份只有大约10到20卡路里的热量。虽然莴苣不能给你补充很多蛋白质，但它能补充大量维生素和营养物质，如叶酸、铁元素、维生素A和C。
Oranges
橙子
Most people know oranges for their vitamin C content, but the citrus fruit touts multiple other benefits. Since vitamin C is crucial in collagen production, oranges help keep skin free of damage and looking good. It's also low in calories; a medium-sized orange has about 80 calories.
大部分人都知道橙子富含维生素C，但除此之外，橙子还有其他保健作用。由于维生素C对胶原蛋白的形成起着至关重要的作用，所以吃橙子能防止皮肤受损，让皮肤看起来更好。而且卡路里也很低，一个中等大小橙子的热量大约有80卡路里。
And if you're not eating that white stuff under an orange's skin — pith — you should start. Pith contains a lot of fiber, which helps lower cholesterol and blood sugar levels.
如果你从不吃橙子皮里面白色的东西，也就是海绵层，那么建议你还是开始吃吧。这是因为海绵层含有许多纤维，能降低胆固醇和血糖。
Strawberries
草莓
There's more vitamin C in one serving of strawberries than there is in one orange. In addition, strawberries are also bursting with polyphenols, a type of antioxidant.
每份草莓的维生素C含量比每份橙子的要多。此外，草莓还含有具有抗氧化作用的多酚。
Strawberries are also a good source of potassium and fiber, and they're fat-free, sodium-free, and cholesterol-free, which makes them healthy for the heart. One cup of the fruit only has around 50 calories.
草莓含有钾元素和纤维，不含脂肪、钠、胆固醇，对心脏有好处。一杯草莓的热量只有50卡路里。
Honeydew melon
甜瓜
Honeydew melon has only slightly more calories per serving than cantaloupe (64), and the majority of these calories come from the 14 grams of natural sugar the fruit provides.
一份甜瓜的卡路里只比哈密瓜（64卡路里）多一点点，而这些卡路里绝大部分来自这份甜瓜所含的14克天然糖。
Honeydew also contains over half of the recommended daily value of vitamin C, as well as copper, which is crucial for healthy skin.
甜瓜还含有人一天应摄入的超过50%的维生素C和铜元素，这有助于皮肤健康。
According to nutritionist Dr. Lisa Young, these foods generally fall into one of two categories: non-starchy fruits or vegetables.
根据营养学家Lisa Young博士所说，这些不会引起发胖的食物一般有两类：非淀粉类的水果和蔬菜。
Young says there are few reasons why you won't gain weight from eating these foods:
为什么这些食物吃了不会发胖？Young解释如下：
• They're mostly made up of water.
• 这些食物绝大部分成分是水。
• They're low in calories.
• 这些食物的卡路里含量低。
• They contain fiber, which helps make you feel and stay full.
• 这些食物富含纤维，能让人产生饱腹感。
Although these fruits and vegetables aren't high in protein, they're packed with plenty of vitamins, antioxidants, and other nutrients that have numerous benefits for your health.
虽然这些水果和蔬菜所含蛋白质不高，但其中富含充足的维生素、抗氧化物、以及其他营养物质，对你的身体好处多多。
慢慢往下翻看这14种可以随便吃的食物。
Celery
芹菜
You'll get the most antioxidants out of celery if you eat it when it's fresh.
吃新鲜芹菜可获得大量的抗氧化物。
Almost 95% of celery is water, but that doesn't mean the vegetable doesn't have significant health benefits. Celery contains potassium, folate, fiber, and 30% of your daily requirement of vitamin K. There are only six calories in a single serving.
芹菜的水分含量多达95%，可是这并不表示芹菜就没有重要的营养价值。芹菜含有钾元素、叶酸、纤维、以及日常所需30%的维生素K。而每份芹菜的热量只有6卡路里。
You're best off eating celery when it's fresh, though. The vegetable loses many of its antioxidants within five to seven days of being purchased.
但芹菜最好趁着新鲜吃。如果芹菜贮存时间长达5到7天，里面大部分的抗氧化物就会流失掉。
Kale
羽衣甘蓝
Kale is light in calories — one cup of raw kale only has about 33 calories — but it contains close to three grams of protein and 2.5 grams of fiber per serving.
羽衣甘蓝卡路里不高——一杯（切碎的）生羽衣甘蓝只有大约33卡路里——但每份里面含有近3克蛋白质和2.5克纤维。
It's one of the relatively few foods that contains an omega-three fatty acid, a nutrient that most people rely on fish to get. Like other kinds of lettuce, kale is also high in vitamins and folate.
含有Omega-3脂肪酸的食物很少，羽衣甘蓝是其中之一，绝大多数人摄取这种营养物质得靠吃鱼肉。跟其他种类的莴苣一样，羽衣甘蓝也富含维生素和叶酸。
Blueberries
蓝莓
Blueberries' claim to fame is their antioxidant content. The fruit has more antioxidants than any other fruit. And for all the fiber a cup of blueberries packs — 14% of your recommended daily value — it only has around 85 calories.
蓝莓以抗氧化物著称，其所含的抗氧化物是水果中最多的。一杯蓝莓果酱，能补充你一天所需纤维的14%，而它的热量大约为85卡路里。
Cucumbers
黄瓜
Most of a cucumber's nutritional value is in its skin and seeds.
黄瓜的营养价值绝大多数是在表皮和种子里。
A fruit that is mostly made up of water, cucumbers only contain 16 calories per serving. The seeds and skin contain most of the fruit's nutritional value, so you're best off not peeling your cucumbers.
黄瓜的成分几乎都是水，每份食用参量只有16卡路里。黄瓜皮和种子贮存了黄瓜绝大多数的营养价值，所以吃黄瓜最好还是不要削皮。
The peel and seeds provide both fiber and a form of vitamin A known as beta-carotene, which is known to be good for your eyes.
黄瓜皮和种子既有纤维，也有可转化成维生素A的β-胡萝卜素，维生素A对眼睛好。
Tomatoes
西红柿
Tomatoes are best known for the fact that they contain lycopene, a carotenoid, which helps fight against chronic diseases and also gives the fruit its red color. Besides lycopene, tomatoes are high in vitamins A, C, and B2, as well as folate, chromium, potassium, and fiber.
西红柿以富含番茄红素著称。番茄红素是一种类胡萝卜素，能帮助抵抗慢性疾病。正是因为有番茄红素，西红柿才是红色的。除了番茄红素，西红柿还富含维生素A、C和B2，以及叶酸、铬元素、钾元素、以及纤维。
And for all the nutrients it boasts, one medium-sized tomato only has around 25 calories.
除了富含营养，一颗中等大小的西红柿大约只有25卡路里。
Grapefruits
葡萄柚
Grapefruit has long been known as a fruit that can help with weight loss.
葡萄柚长期以来都是减肥的灵丹妙药。
Studies have shown that adding grapefruit to your diet can increase weight loss, which is often why it's considered a diet food. This is because grapefruits are high in fiber, which keeps hunger at bay by stabilizing blood sugar levels and helping you feel fuller for longer. There are only 50 calories in one half of a grapefruit.
研究表明饮食中加入葡萄柚能帮助减肥，因此常被认为是节食食物，这是因为它富含纤维，能消除饥饿，平衡血糖，延长饱腹感。半个葡萄柚只有50卡路里。
The vitamin C found in grapefruit can reduce the risk of a number of health problems, like cancer and heart issues. Grapefruit can also work wonders in lowering cholesterol and improving digestion, and the folate found in the fruit makes it an ideal snack for pregnant women.
葡萄柚里的维生素C能降低诸多健康问题的风险，如癌症和心脏病。葡萄柚还能有效降低胆固醇，促进消化。富含叶酸的葡萄柚是孕妇的理想零食。
Broccoli
西兰花
Broccoli is most nutritious when eaten raw or when steamed. This super vegetable contains sulforaphane, an anticarcinogen that works to destroy cancer-causing chemicals that the body might take in either through the environment or through food.
西兰花生吃或者白水蒸熟最有营养。这种万能蔬菜含有萝卜硫素，人体可能从外界或食物中摄入致癌物质，而萝卜硫素这种物质是致癌物质的克星。
Besides vitamins A, C, E, and K, one serving of steamed broccoli contains approximately 20% of your daily fiber requirement. Plus, there are only about 31 calories in one serving.
除了维生素A、C、E、K，一份蒸熟的西兰花能提供人每日所需的大约20%的纤维，而热量只有31卡路里。
Cantaloupe
哈密瓜
Cantaloupe has more beta carotene — a form of vitamin A that promotes healthy eyes — than many other similar fruits like oranges, grapefruits, peaches, and mangoes. Just one cup of the fruit provides you with potassium as well as more than 100% of your daily recommended value of vitamins A and C.
哈密瓜中的β-胡萝卜素比橙子、葡萄柚、桃子以及芒果等类似水果要多。β-胡萝卜素是一种形式的维生素A，能促进眼部健康。一杯哈密瓜能提供给你钾元素，以及人一天所需的全部维生素A和维生素C。
Plus, since water makes up 90% of cantaloupe, there are only 55 calories in one serving.
此外，由于哈密瓜中水分多达90%，一份哈密瓜的热量仅为55卡路里。
Cauliflower
花菜
Although its white color may make people think otherwise, cauliflower is actually a very versatile and nutritious vegetable. It contains antioxidants and phytochemicals — both of which help to fight off chronic disease — and it's an excellent source of folate, fiber, and vitamins C and K.
虽然，白色的花菜可能会让人觉得它很普通，但是花菜确实是一种富含多种营养物质的蔬菜。它含有的抗氧化物、植物化学物能帮助消除慢性疾病。此外，花菜还含有丰富的叶酸、纤维、维生素C和K。
There are around 25 calories in one serving.
一份花菜的热量约有25卡路里。
Blackberries
黑莓
Blackberries' health benefits are incredibly versatile. Like many other berries, the fruit is rich in vitamin C as well as antioxidants known as bioflavonoids.
黑莓有多种健康益处。如同其他的莓类，黑莓富含维生素C以及抗氧化剂，如生物类黄酮。
Beyond that, eating blackberries can aid with digestion and staying alert, and tightens tissue, leading to younger-looking skin. There are around 62 calories in a single serving of the berries.
除此之外，黑莓能有助于消化、保持反应灵敏、紧致肌肉、让肌肤看上去更年轻。一份黑莓的热量约有62卡路里。
Lettuce
莴苣
Most types of lettuce — whether it's romaine or iceberg — only have about 10 to 20 calories per serving. And although lettuce won't add a lot of protein to your diet, it will add plenty of vitamins and nutrients like folate, iron, and vitamins A and C.
绝大多数种类的莴苣，无论是长叶莴苣还是卷心莴苣，每份只有大约10到20卡路里的热量。虽然莴苣不能给你补充很多蛋白质，但它能补充大量维生素和营养物质，如叶酸、铁元素、维生素A和C。
Oranges
橙子
Most people know oranges for their vitamin C content, but the citrus fruit touts multiple other benefits. Since vitamin C is crucial in collagen production, oranges help keep skin free of damage and looking good. It's also low in calories; a medium-sized orange has about 80 calories.
大部分人都知道橙子富含维生素C，但除此之外，橙子还有其他保健作用。由于维生素C对胶原蛋白的形成起着至关重要的作用，所以吃橙子能防止皮肤受损，让皮肤看起来更好。而且卡路里也很低，一个中等大小橙子的热量大约有80卡路里。
And if you're not eating that white stuff under an orange's skin — pith — you should start. Pith contains a lot of fiber, which helps lower cholesterol and blood sugar levels.
如果你从不吃橙子皮里面白色的东西，也就是海绵层，那么建议你还是开始吃吧。这是因为海绵层含有许多纤维，能降低胆固醇和血糖。
Strawberries
草莓
There's more vitamin C in one serving of strawberries than there is in one orange. In addition, strawberries are also bursting with polyphenols, a type of antioxidant.
每份草莓的维生素C含量比每份橙子的要多。此外，草莓还含有具有抗氧化作用的多酚。
Strawberries are also a good source of potassium and fiber, and they're fat-free, sodium-free, and cholesterol-free, which makes them healthy for the heart. One cup of the fruit only has around 50 calories.
草莓含有钾元素和纤维，不含脂肪、钠、胆固醇，对心脏有好处。一杯草莓的热量只有50卡路里。
Honeydew melon
甜瓜
Honeydew melon has only slightly more calories per serving than cantaloupe (64), and the majority of these calories come from the 14 grams of natural sugar the fruit provides.
一份甜瓜的卡路里只比哈密瓜（64卡路里）多一点点，而这些卡路里绝大部分来自这份甜瓜所含的14克天然糖。
Honeydew also contains over half of the recommended daily value of vitamin C, as well as copper, which is crucial for healthy skin.
甜瓜还含有人一天应摄入的超过50%的维生素C和铜元素，这有助于皮肤健康。
