在家就能有效减少腹部脂肪的食物

在家就能有效减少腹部脂肪的食物

Belly fat not only makes your appearance unbalanced, but also has a potential risk of many dangerous diseases.

腹部脂肪不仅会使你的外表不平衡，而且还会带来很多危险疾病的潜在风险。

Belly fat, also known as visceral fat, is located deep in our abdomen and around our intestines, liver, and stomach. This fat can also appear in arteries and pose many health risks. However, we don't have to have special diets or exercises to help reduce visceral fat, but the simple solution is just to have healthy habits!

腹部脂肪，也被称为内脏脂肪，位于我们的腹部深处，在我们的肠道，肝脏和胃周围。这种脂肪也会出现在动脉中，对健康造成许多危害。然而，我们不需要特殊的饮食或锻炼来帮助减少内脏脂肪，最简单的解决方法就是培养健康的习惯!

Drink plenty of water and tea without sugar

喝大量的不含糖的水和茶

To lose belly fat, you need to stop eating sugar / artificial sweeteners. This seems very difficult because these sweeteners are always present in our lives. It is found in soft drinks, fruit juices, candies, cakes ... it is even present in salads, kebabs and mustard ...

为了减掉腹部脂肪，你需要停止吃糖/人造甜味剂。这似乎很难，因为这些甜味剂一直存在于我们的生活中。它存在于软饮料、果汁、糖果、蛋糕中……它甚至存在于沙拉、烤肉串和芥末中……

But if you want to lose belly fat, you should limit or avoid these sugary foods. When buying food, carefully read the product's label to see if it contains sugar.

但如果你想减掉腹部脂肪，你应该限制或避免这些含糖食物。购买食品时，仔细阅读产品标签，看看是否含糖。

The reason is, the liver is unable to metabolize much sugars and will turn them into fat and store it in your abdomen. Artificial sweeteners cause cravings. Therefore, these foods should be avoided in the belly fat reduction diet.

原因是，肝脏无法代谢太多的糖，会将它们转化为脂肪储存在你的腹部。人造甜味剂会引起食欲。因此，这些食物应避免在腹部减脂时饮食。

Drink water, tea without sugar, black coffee and green tea for maximum benefit. These four drinks are known to reduce dehydration and may increase the body's metabolism.

多喝水，不加糖的茶，黑咖啡和绿茶。这四种饮料可以减少脱水，并可能增加身体的新陈代谢。

Eat more fruits and vegetables

多吃水果和蔬菜

Fruit is very healthy. Fruits are also loaded with vitamins and antioxidants. Fruit also contains a lot of fiber which makes you feel full for longer and you won't eat much.

水果是非常健康的。水果也富含维生素和抗氧化剂。水果还含有大量的纤维，可以让你有更长时间的饱腹感，不会吃太多。

For vegetables, they should be eaten raw or steamed, boiled. Vegetables and tubers contain vitamins, minerals, antioxidants and other important nutrients.

对于蔬菜，它们应该生吃或蒸、煮。蔬菜和块茎含有维生素、矿物质、抗氧化剂和其他重要的营养成分。

You should eat a variety of vegetables and tubers of different colors to be supplemented with different nutrients. Like fruits, vegetables are high in fiber and it will take longer for you to digest them.

你应该吃不同颜色的蔬菜和块茎，以补充不同的营养。和水果一样，蔬菜也富含纤维，你需要更长的时间来消化它们。

Eat protein rich foods

吃富含蛋白质的食物

Protein (protein) not only plays a role in cell production, but also can have a huge impact on the percentage of body fat. Not only helps users lose weight, but through the intake of a large amount of protein will help the body spend more energy to metabolize protein, helping to burn calories.

蛋白质不仅在细胞的产生中起作用，而且对身体脂肪的百分比也有很大的影响。不仅帮助使用者减肥，而且通过摄入大量的蛋白质会帮助身体消耗更多的能量来代谢蛋白质，帮助燃烧卡路里。

It is also because the body takes a long time to digest and absorb a protein chain, so people who eat a protein-rich diet will feel full longer, limiting appetite, thereby controlling calorie intake. into the body, should reduce belly fat.

也因为身体需要很长时间消化和吸收蛋白质链，所以吃富含蛋白质的食物的人饱腹感会持续更长的时间，限制食欲，从而控制卡路里的摄入。进入体内后，应减少腹部脂肪。

Lean meats like beef, chicken, eggs and fish are very good foods in the fight against belly fat. Vegetable proteins such as soybeans, lentils ... are also great for reducing belly fat.

瘦肉如牛肉、鸡肉、鸡蛋和鱼是对抗腹部脂肪的好食物。植物蛋白，比如大豆，扁豆…对减少腹部脂肪也有好处。

Each day can eat about 5 ounces (equivalent to 142 grams) of meat / day. This does not include processed meats. Because processed meats contain additives and salt, it is unhealthy.

每天可以吃大约5盎司(相当于142克)的肉。这并不包括加工过的肉类。因为加工过的肉类含有添加剂和盐，这是不健康的。

Avoid refined carbs

避免精制碳水化合物

To lose belly fat, you need to avoid refined carbs. But fruits, grains, vegetables and dairy products are also carbs, but not all carbs are metabolized equally.

要减掉腹部脂肪，你需要避免精制碳水化合物。但水果、谷物、蔬菜和乳制品也属于碳水化合物，但并不是所有的碳水化合物的代谢都是一样的。

Refined carbs include beer, bread and rice, cakes, soft drinks, snacks, pasta, sweets and breakfast cereals. The reason is that refined carbohydrates spike blood sugar and insulin, which leads to more fat being stored in the abdomen. Refined carbs will also increase your appetite.

精制碳水化合物包括啤酒、面包、大米、蛋糕、软饮料、零食、意大利面、糖果和早餐麦片。原因是精制碳水化合物会刺激血糖和胰岛素，导致更多的脂肪储存在腹部。精制碳水化合物也会增加你的食欲。

Eat whole grains

吃粗粮

Choosing whole grain starches is an essential step toward a slim waistline. A belly-fat reduction diet should focus on consuming less refined carbohydrates (processed grains).

选择全麦淀粉是保持苗条腰围的重要一步。减少腹部脂肪的饮食应该注重少吃精制碳水化合物(加工过的谷物)。

Whole grains are grains that have not been stripped of their outer shell. This crust is loaded with fiber and nutrients. Since they have more fiber, whole grains keep you feeling full for longer than refined grains, helping you to control appetite and portion sizes.

全谷物是指没有剥去外壳的谷物。这种外壳富含纤维和营养物质。因为全谷物含有更多的纤维，所以它们比精制谷物更能让你保持饱腹感，帮助你控制食欲和份量。

Eat fiber

吃纤维

Viscous fibers form a thick "gel" that takes a lot of time to digest them. You will feel full for longer, absorb more nutrients as food moves more slowly through the intestines.

粘稠的纤维会形成一种厚厚的“凝胶”，需要很长时间才能消化。你饱腹的时间会更长，食物通过肠道的速度变慢，会吸收更多的营养。

Viscous fiber is found in foods such as oat bran, dried beans, nuts, barley, flax seeds, oranges, apples and carrots. Try a bowl of oatmeal and add flaxseed to a breakfast.

粘稠纤维存在于燕麦麸皮、干豆、坚果、大麦、亚麻籽、橙子、苹果和胡萝卜等食物中。试着在早餐里加一碗燕麦，亚麻籽。

Chia seeds are also particularly rich in vitamins, minerals, antioxidants, fiber, protein, healthy fats, and are excellent viscous fiber. Eat chia seeds daily, soaked in juice, or added to oatmeal, cereal, yogurt, vegetables or rice dishes. Eat about 1.5 tbsp, twice a day.

奇亚籽还特别富含维生素、矿物质、抗氧化剂、纤维、蛋白质、健康脂肪，而且是极好的粘性纤维。每天食用奇亚籽，浸泡在果汁中，或添加到燕麦片，麦片，酸奶，蔬菜或米饭中。每天吃两次，约1.5汤匙。