十种食物让你不再腹胀

十种食物让你不再腹胀

10 Foods That Banish Bloat Once and For All

十种食物让你不再腹胀

BANANAS

香蕉

They may feel heavy, but bananas do not make you gain weight. Quite the opposite: They're loaded with filling fibre and potassium, which helps relieve water retention.

香蕉可能有点重，但它们却不会让你体重增加。恰恰相反：香蕉富含纤维素和钾元素，能有助于消除水肿。

CANTALOUPE

哈密瓜

This orange melon is full of anti-bloating potassium, low in calories, and has a high water content, so you can get away with eating a lot of it.

这种甜瓜富含抗胀气的钾元素，哈密瓜的卡路里含量低，水分充足，所以可多吃。

LEAFY GREENS

绿叶蔬菜

Some veggies, such as Brussels sprouts, are filled with important nutrients, but nonetheless make you bloat. Leafy greens, like kale, spinach, and lettuce, do no such thing. They're all super-low-cal, loaded with fibre, and help ease water retention.

有些蔬菜（例如球芽甘蓝）富含重要的营养成分，但又不会让你感到腹胀。绿叶蔬菜，如甘蓝、菠菜和生菜也不会让你感到腹胀。它们都是低热量的食物，而且富含纤维，能消除水肿。

OLIVE OIL

橄榄油

Though it's not scientifically confirmed, there's some evidence that small amounts of olive oil may help reduce belly fat. That's because it contains a chemical called oleic acid, which helps break down fat in the body.

尽管还未得到科学验证，但已有迹象表明少量的橄榄油可能有助于减少肚子上的脂肪。这是因为橄榄油含有一种叫做油酸的化学物质，能够帮助分解体内的脂肪。

GRAINY BREAD

全麦面包

You already know to stay away from processed white bread—all its sugars cause your blood sugar levels to spike and then plummet, leaving you hungry again fast. But whole-grain bread is packed with fiber, which stabilises blood sugar levels to keep you full.

你已经知道要远离加工过的白面包了——白面包中的糖分会使体内血糖上升，而后又快速下降，让你很快就饿了。但全麦面包富含纤维，能稳定血糖水平，使饱腹感持久。

AVOCADOS

牛油果

These fruit stars are filled with healthy, monounsaturated fat. Spread on whole-wheat bread for avocado toast, or slice up half an avocado and mix it into any salad.

这些水果明星富含健康的、单不饱和的脂肪。洒在全麦面包上来份牛油果吐司，或将牛油果切半，放到沙拉里。

BROWN RICE

糙米

A carb, brown rice takes a long time to digest, helping to keep you full. Cook with it and put it in white rice on sushi or in Chinese takeout.

糙米是碳水化合物，需要很长时间才能消化。煮糙米饭吧，可以在寿司的白米里面放一点，也可以在中餐外卖中放一点。

KIMCHI

韩国泡菜

This Korean staple is a prime example of a fermented food—others include sauerkraut, pickles, and tempeh—meaning it's filled with probiotics to help boost good, digestive-tract-healing gut bacteria.

韩国主食是发酵食物的很好例子——其它的包括酸菜，腌黄瓜和豆豉——意味着它们富含益生菌，可促进愈合消化道的肠道细菌。

OATMEAL

燕麦粥

The secret ingredient?Fibre, which helps keep you full without puffing you out. Sprinkle on cinnamon and breakfast is served.

秘方？纤维素能让你在不腹胀的情况下保持饱腹感。洒上肉桂，早餐就做好了。

PROBIOTIC YOGURT

益生菌酸奶

It's filled with good bacteria that help promote gut health and make your digestive tract run more smoothly. As a result, you'll be less prone to gas and bloating.

酸奶富含益生菌，有助于肠道健康，还能使消化道更加顺畅。因此，你就不太容易胀气。

FATTY FISH

富含脂肪的鱼类