助力减肥：3种不可不知的减肥食物

 　　When you're out to eat, ordering a vegetable soup is a way healthier move than reaching into the bread basket. But it's not just about the calories you'll save. Hot liquids can also help you feel more full, so you'll actually eat less by the time your entrée comes. Since it's summer (and hot soup is not what you want right now) we found three additional appetite-reducing foods that will help you feel full and reach your weight loss goals:

　　当你下馆子吃饭的时候，点一份蔬菜汤而不是伸手去抓面包篮里的面包，这当然是一种更健康的饮食方式。不过这并不仅仅是因为你减掉了多少卡路里热量。热饮更容易让你产生饱腹感，所以喝过热汤以后，等真的上菜了，你就会吃得更少。现在正值夏天（想必热汤不是你的首选），我们找到了三种能减少食欲的食物，让你能感到饱腹的同时，又达到减肥的目标，为你的减肥大计锦上添花。

　　助力减肥：3种不可不知的减肥食物

　　Spinach¹ Salad

　　菠菜沙拉

　　Loading up with a plate of this leafy green for an appetizer² could help you avoid overdoing³ it come entrée time. A dose of spinach extract made people feel fuller and reduced their cravings in a new study from the Journal of the American College of Nutrition.

　　进入主食前来盘这样的绿野沙拉作为开胃菜能避免你之后吃太多主食。据《美国营养学院》杂志的最新研究，一份菠菜提取物会让人更容易产生满腹感，降低他们对食物的欲望。

　　Spinach also contains membranes⁴ called thylakoids, which up the release of satiety⁵ hormones⁶ and have been shown to reduce cravings for sweet stuff. The result? You'll be less tempted⁷ to chow down on dessert when you're done.

　　菠菜还含有一种叫做类囊体的物质，据研究表明，这种物质能够释放足量荷尔蒙，减少人对甜食的欲求。结果呢，当你吃完饭，来份甜点大快朵颐的欲望就减少了。

　　An Apple

　　苹果

　　Munching⁸ on one apple a day is a refreshingly⁹ simple diet strategy. Apples are packed with water and fiber¹⁰ to keep you full on relatively¹¹ few calories. Plus, apples are one of the few fruits that contain pectin, which naturally slows digestion¹² and promotes a feeling of fullness, according to research.

　　一种既简单又小清新范的减肥策略就是每天吃一个苹果。苹果富含水分和纤维素，能让你摄取相对低量卡路里的同时，还不觉得饿。同时，苹果还是少数几种含有果胶的水果之一，研究表明，这种营养元素能让消化的速度自然减慢，促进人体产生饱腹感。

　　Additionally, a study in the journal Appetite found that eating a whole apple, as opposed to applesauce or juice, before a meal makes people feel more satiated and eat fewer total calories.

　　不仅如此，还有研究发现，在饭前吃掉一个完整的苹果，而不是吃苹果酱或喝苹果汁更能让人感到饱腹，摄入的总热量也有所减少。

　　Avocado

　　鳄梨

　　Swap¹³ the mayo on your sandwich for a few slices of avocado. You'll get healthy fats and fiber that will help you stay full hours into the afternoon. In fact, women who ate half an avocado at lunchtime felt 22 percent more satisfied and had a 24 percent lower desire to snack three hours later than they did on days when they didn't consume avocado, according to research published in Nutrition Journal.

　　换掉沙拉上的蛋黄酱，来几片鳄梨吧。你的身体能够摄取健康的脂肪和纤维素，帮助你在下午的数个小时肚子饱饱的。根据营养杂志刊登，事实上，在午餐时间吃掉半只鳄梨的女性相较于自己从前不吃鳄梨的时候，饱腹感会升高22%，在午饭后三个小时内吃零食的欲望也会降低24%。

1 spinach   

n.菠菜

参考例句：

• Eating spinach is supposed to make you strong.据说吃菠菜能使人强壮。
• You should eat such vegetables as carrot,celery and spinach.你应该吃胡萝卜、芹菜和菠菜这类的蔬菜。

2 appetizer   

n.小吃，开胃品

参考例句：

• We served some crackers and cheese as an appetizer.我们上了些饼干和奶酪作为开胃品。
• I would like a cucumber salad for an appetizer.我要一份黄瓜沙拉作开胃菜。

3 overdoing   

v.做得过分( overdo的现在分词 )；太夸张；把…煮得太久；（工作等）过度

参考例句：

• He's been overdoing things recently. 近来他做事过分努力。 来自辞典例句
• You think I've been overdoing it with the work thing? 你认为我对工作的关注太过分了吗？ 来自电影对白

4 membranes   

n.（动物或植物体内的）薄膜( membrane的名词复数 )；隔膜；（可起防水、防风等作用的）膜状物

参考例句：

• The waste material is placed in cells with permeable membranes. 废液置于有渗透膜的槽中。 来自辞典例句
• The sarcoplasmic reticulum is a system of intracellular membranes. 肌浆网属于细胞内膜系统。 来自辞典例句

5 satiety   

n.饱和；(市场的)充分供应

参考例句：

• There is no satiety in study.学无止境。
• Their presence in foods induces satiety at meal time.它们在食物中的存在诱导进餐时的满足感。

6 hormones   

n. 荷尔蒙，激素 名词hormone的复数形式

参考例句：

• This hormone interacts closely with other hormones in the body. 这种荷尔蒙与体內其他荷尔蒙紧密地相互作用。
• The adrenals produce a large per cent of a man's sex hormones. 肾上腺分泌人体的大部分性激素。

7 tempted   

v.怂恿（某人）干不正当的事；冒…的险（tempt的过去分词）

参考例句：

• I was sorely tempted to complain, but I didn't. 我极想发牢骚，但还是没开口。
• I was tempted by the dessert menu. 甜食菜单馋得我垂涎欲滴。

8 munching   

v.用力咀嚼（某物），大嚼( munch的现在分词 )

参考例句：

• He was munching an apple. 他在津津有味地嚼着苹果。 来自《简明英汉词典》
• Munching the apple as he was, he had an eye for all her movements. 他虽然啃着苹果，但却很留神地监视着她的每一个动作。 来自辞典例句

9 refreshingly   

adv.清爽地，有精神地

参考例句：

• Hers is less workmanlike than the other books and refreshingly unideological. 她的书不像其它书那般精巧，并且不涉及意识形态也让人耳目一新。 来自互联网
• Skin is left refreshingly clean with no pore-clogging residue. 皮肤留下清爽干净，没有孔隙堵塞残留。 来自互联网

10 fiber   

n.纤维，纤维质

参考例句：

• The basic structural unit of yarn is the fiber.纤维是纱的基本结构单元。
• The material must be free of fiber clumps.这种材料必须无纤维块。

11 relatively   

adv.比较...地，相对地

参考例句：

• The rabbit is a relatively recent introduction in Australia.兔子是相对较新引入澳大利亚的物种。
• The operation was relatively painless.手术相对来说不痛。

12 digestion   

n.消化，吸收

参考例句：

• This kind of tea acts as an aid to digestion.这种茶可助消化。
• This food is easy of digestion.这食物容易消化。

13 swap   

n.交换；vt.交换，用...作交易

参考例句：

• I will swap you my bicycle for your radio.我想拿我的自行车换你的收音机。
• This comic was a swap that I got from Nick.这本漫画书是我从尼克那里换来的。