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想变瘦吗?七种食物帮你提高新陈代谢率

[摘要]爱语导读:无论你是一名健身爱好者还是想寻找一个减肥的便捷方法,提高新陈代谢率都非常重要。你可以通过食用合适的食物来达到目标。 Whether you’re a bodybuilder or just someone who’s looking for an easy way to lose that excess fat, accelerating...

  爱语导读:无论你是一名健身爱好者还是想寻找一个减肥的便捷方法,提高新陈代谢率都非常重要。你可以通过食用合适的食物来达到目标。

  Whether you’re a bodybuilder or just someone who’s looking for an easy way to lose that excess fat, accelerating your metabolism plays an important role. This can be achieved by eating the appropriate types of foods.

  无论你是一名健身爱好者还是想寻找一个减肥的便捷方法,提高新陈代谢率都非常重要。你可以通过食用合适的食物来达到目标。

  Combining carbohydrates, protein, and fat (yes, fat found in some foods) can definitely change your lifestyle and lead you towards increasing your metabolism rate.

  搭配好淀粉、蛋白质和脂肪(存在于食物中的脂肪)这三样指标,可以完全改变你的生活方式,提高你的新陈代谢率。

  The best combination out there consists of foods and meals that contain high amounts of protein, moderate amounts of fat, and low amounts of carbohydrates. In other words, a high protein diet but do not eliminate fats and carbohydrates completely. Here are some of the best examples:

  最好食物搭配包括高含量的蛋白质,中等含量的脂肪和低含量的淀粉。简单概括就是,高含量的蛋白质但并不消除脂肪和淀粉含量。这里有几个很好的例子可参考。

  1. Eggs With Steak

  1. 鸡蛋和牛排

  

  A typical American breakfast consisting of fried eggs and bacon will not give you the protein your body needs to accelerate its metabolism, though it’s a good start.

  炸鸡蛋和培根是典型的美国人早餐,尽管这样的早餐作为一天的开始固然不错,然而这样的早餐搭配没有包括可以促进新陈代谢的蛋白质含量。

  To improve on this, steak is recommended over bacon because it has less fats. We also suggest you to find leaner cuts of steak, while the eggs should be boiled. Hard boiled eggs are far healthier than fried ones as you cut down on oil or butter, both high in fat content.

  为了改善这点,建议用牛排代替培根,因为牛排脂肪含量低。建议你选择牛排的瘦肉部分,鸡蛋煮熟食用。煮鸡蛋比炸鸡蛋要健康很多,因为食用油和黄油都有高含量的脂肪。

  This simple method to replace the all-American breakfast allows you to eat more healthily with more protein and less fats.

  这个代替美国式早餐的方法为你提供更多的蛋白质和少许的脂肪,确实是很健康的饮食搭配。

  2. Chocolate Shake With Peanut Butter

  巧克力和花生酱

  

  To prepare this high protein shake, use protein powder or chocolate protein powder if you have a sweet tooth, which is a good enough substitute. The other main ingredient is peanut butter which is high in protein and fat.。

  如果你是个甜食爱好者,你可以吃高蛋白质含量的混合饮品,加入蛋白质粉或者巧克力蛋白质粉即可。最主要的原料是拥有高含量蛋白质和脂肪的花生酱

  To prepare it, you will need a cup of almond milk, half a cup of cottage cheese, three spoons of peanut butter, two scoops of protein powder, and sweetener that has no calories. All you have to do is blend all of these ingredients together until the mixture is thick enough. This shake is great if you have just finished a gym session, or to replace that Starbucks frappuccino you are thinking of.

  为了准备这样的早餐,你需要一杯杏仁牛奶,半杯松软干酪,三勺花生酱,两大勺蛋白质粉和不含有卡路里的甜味剂。你所需要做的就是将所有的原料混合到一起搅拌直至粘稠。如果你刚刚结束一个健身运动,那这个饮品来代替你想喝的星巴克法布奇诺很是不错。

  3. Burgers Without Buns

  3.没有面包的汉堡

  

  No matter how good your hamburger might be, the bun has got to go,because it is high in carbohydrates. The same goes for all other breads, rolls, and pastry. In general, consider replacing burger meals with something healthier, or a meal high in protein and not carbohydrates.

  不管你想吃多美味的汉堡,面包必须去掉,因为面包含有很高的淀粉。任何其他面包和糕点也是一样的。总之,尽量用更加健康或者含有高蛋白低淀粉的食物代替面包。

  4. Grilled Salmon

  烤鲑鱼

  

  Salmon not only taste good, but the health benefits it contains is one reason why people love it. Salmon fish packs omega-3 and protein.

  鲑鱼不仅很美味,而且富含有助于健康的营养成分,这也是很多人喜爱的原因。鲑鱼富含欧米加-3 和蛋白质。

  For those who are into strength training, salmon supports your muscle growth by providing protein for muscle repair and growth. Monounsaturated fats in salmon ensures it provides the healthy fats needed in your body.

  对于正在健身的人群,鲑鱼为你肌肉的修复和增长提供蛋白质。鲑鱼里面的单不饱和脂肪为你提供身体需要的脂肪需要。

  Salmon also contains niacin which can help to make your skin and hair look better.

  鲑鱼包含的尼克酸能够让你的皮肤和头发光泽有弹性。

  The best way to cook salmon is to smoke-grill it. Place the slab of salmon down on a hot grill, close the lid and let the smoke cook it to perfection. However, make sure you do not overcook it – salmon is generally best prepared when it’s not overcooked.

  烹制鲑鱼最好的方法是烟熏。把鲑鱼放在烤架上,盖上盖子,让烟将鲑鱼熏熟。然而,确保不能过度加热—鲑鱼最好不要过度烹饪。

  5. Water

  5. 水

  

  Have you ever found yourself dehydrated? Did you know it can slow down your metabolism? Drinking water is actually the most simple way to keep your metabolic rate up, and not to mention, it is a lot healthier than any juice or cola you want to reach out for.

  你是否有时感觉自己缺水呢?你知道缺水会让你降低新陈代谢吗?喝水是提高你新陈代谢率的最简单的方法,别忘了,水比任何任何的果汁和可乐都要健康。

  One simple tip is to drink cold water whenever you can, as your body will have to burn more calories to make it warm.

  一个简单的建议是无论何时都要喝冷水,因为你的身体将会燃烧更多的卡路里去把水加热。

  A good rule to follow on how much water one needs is to drink 1 liter per 25 kilograms of your body weight. For example, if someone weighs 75 kilograms, they will have to drink 3 liters of water daily to keep their metabolism levels up.

  一个人身体每天需要喝多少水,有个简单的规则可循:身体没25公斤需要喝1公升的水。例如,如果你体重75公斤,那你每天需要喝3公升的水来保持较高的新陈代谢。

  6. Caffeine

  6. 咖啡

  

  Numerous studies have examined caffeine intake and the benefits and downsides of it. Coffee is mostly beneficial and it helps people to lose weight. It burns fat by giving your metabolism a slight boost, not to mention that it gives you an energy boost and keep you alert.

  很多研究调查了咖啡因摄入对于身体的利弊。咖啡可以帮助人们减肥。咖啡因通过燃烧脂肪来促进身体新陈代谢,当然咖啡因也能让你精力充沛。

  Don’t forget that you can get your caffeine in many different forms like pills, energy drinks, and even tea, which is probably the healthiest option when compared to others.

  不要忘记,你可以通过药丸,能量饮料和茶水中摄取咖啡因,这或许是最健康的方式。

  7. Slow-cooker Stew

  慢炖菜

  

  If you are on a diet that is high in protein, then this special stew is something you simply have to try! The name itself tells you that the cooking process will take long. Luckily, it’s an easy recipe that consists of the following ingredients: one pound of diced beef, one bay leaf, three chopped carrots, three chopped celery stacks, one chopped onion, salt, pepper, oregano (to taste), and enough water to cover the meat and the vegetables while it is cooking.

  如果你的饮食蛋白质含量高,那这个特别的慢炖菜你可以试试!顾名思义,这道菜烹饪需要很长时间。幸运的是,这道菜谱用料很简单:1磅切丁牛肉,一片月桂叶,三份剁成小块的胡萝卜,三份剁成小块的芹菜,剁碎的大葱,盐,辣椒,牛至以及足量的水和蔬菜来炖菜。

  Set the temperature low, and let it cook for approximately 9 hours! If that is too long a wait for you, set the temperature to high and it should be ready within 4 hours.

  把温度调低,煮近9个小时。如果觉得时间太久,那就把温度调高些,4个小时即可。

  来源:英语新闻网站

  【对于学习,从现在开始,你还没有晚。别说自己没基础,慢慢来;你不懂?问我吧!——订阅微信公众号:爱语吧VOA(iyubavoa】


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