减肥 控制食欲是关键
来源:    发布时间: 2018-09-27 02:40   20 次浏览   大小:  16px  14px  12px


今天,小编就像大家推荐以下五种方法,帮助MM们控制食欲,争取早日减肥成功。



Today, Xiaobian as you recommend the following five ways to help MM

今天,小编就像大家推荐以下五种方法,帮助MM们控制食欲,争取早日减肥成功。

Today, Xiaobian as you recommend the following five ways to help MMs control appetite, strive for early weight loss success.

 

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1. 学会控制你的食欲

1. learn to control your appetite.

很多人认为如果无法控制食欲,那就少食多餐,但其实看到吃的,很难有MM能控制住只吃一点点的。其实你只要按照自己的方式来就能吃的最健康。如果你已经习惯了每天只吃两顿,保持这样就好。每天吃多少顿饭并不是瘦身的关键,每顿吃多少才更为重要。有研究指出,人们现在的暴食习惯主要还是因为太爱吃零食而养成的,很多人正餐之后还要将薯片、巧克力、蛋糕等零嘴吃个不停,而这些零食的热量可是高的惊人。如果一天没事吃两次,平白无故就要多摄入600大卡左右的热量。无论你吃的零食有多健康,这些计划外的热量正是你身体多余脂肪的来源。如果你非吃不可,那么切记一定要给零食摄入限定一个标准。

Many people think that if you can't control your appetite, you can eat less and eat more, but when you see it, it's hard for MM to control just a little bit. In fact, you can only eat the healthiest in your own way. If you are used to eating only two meals a day, keep it this way. How many meals you eat every day is not the key to losing weight. It is more important to eat every meal. Some studies have pointed out that people's current binge eating habits are mainly due to too fond of snacks and nurtured, many people after dinner will be potato chips, chocolate, cakes and other snacks to eat, and these snacks are surprisingly high in calories. If you have nothing to eat two times a day, you should eat 600 calories or more without any reason. No matter how healthy your snacks are, the calories outside these plans are the source of excess fat in your body. If you have to eat, remember to limit your snack intake to a standard.

2. 摄入热量要计算

2. intake of calories should be calculated.

瘦身最关键的是看摄入热量和消耗热量之间的差值,或许你也有计算每天摄入卡路里的习惯,但是只计算总量并一定能够帮助你瘦下来。如果你觉得玩数字游戏很麻烦,不如干脆放下你心中那把算盘,别让这些数字成为你的压力。只要牢记多吃纯天然、营养高热量低的食物,比如蛋白质、水果、蔬菜和全麦食品等,就可以放心吃又不用担心腰围变粗。

The key to losing weight is to look at the difference between calorie intake and calorie consumption. Maybe you have the habit of counting calories every day, but just counting the total amount will help you lose weight. If you find it difficult to play a number game, it's better to just drop the abacus in your mind. Don't let the numbers become your stress. Just remember to eat more natural, nutritious, high-calorie, low-calorie foods, such as protein, fruits, vegetables and whole grains, you can safely eat without worrying about your waistline thickening.

3. 有些脂肪可以吃

3. some fat can be eaten.

脂肪总是让人唯恐避之不及,但科学证实:摄入脂肪可以让你变得苗条。营养专家建议,每天摄入的脂肪可以占到总热量的20%~35%。当然,我们不鼓励你去大鱼大肉的吃,而是要你必须学会分辨好脂肪和坏脂肪。

Fat always keeps people away from it, but science has proved that fat intake can make you slim. Nutrition experts suggest that daily intake of fat can account for 20%~35% of total calories. Of course, we do not encourage you to eat big fish and big meat, but you must learn to distinguish between good fat and bad fat.

好脂肪,也就是单一不饱和脂肪,例如坚果、牛油果和健康植物油,加工食品中的饱和脂肪则属于不健康脂肪,比如油炸食品。研究发现,在不改变总热量的前提下,摄入单一不饱和脂肪有助于减重。所以,适量摄取好脂肪,对你减肥大有益处!

Good fats, or monounsaturated fats, such as nuts, avocados and healthy vegetable oils, are unhealthy fats in processed foods, such as fried foods. The study found that the intake of monounsaturated fat helps weight loss without changing the total calories. Therefore, the right amount of good fat intake is good for your weight loss.

 

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4. 蛋白粉可以适量吃

4. protein powder can be eaten in moderation.

蛋白质是让小腹变平坦的最好选择之一,所以千万别被蛋白粉包装上那些肌肉男给吓到了。《营养学》期刊的一项研究指出,坚持吃23周乳清蛋白,比起摄入大豆蛋白,你身体的脂肪含量会下降,腰围也会缩水。同时,你也会比不摄入任何类似饮品的人的脂肪含量多下降两倍。想要加强瘦腰的效果,每周至少来3杯乳清蛋白奶昔吧!

Protein is one of the best choices for flattening the lower abdomen, so don't be frightened by the muscle men on the protein powder package. A study in the Journal of Nutrition suggests that sticking to whey protein for 23 weeks reduces your body fat and waistline compared with soy protein. At the same time, you will lose two times more fat than those who don't drink any similar drinks. To enhance the effect of thin waist, at least 3 cups of whey milk shake every week.

5. 要区别对待碳水化合物

5., we should treat carbohydrates differently.

90年代最流行的节食餐单,几乎都在宣扬碳水化合物的增肥作用。但实际上你大可不必看到米饭就如临大敌。吃多了必然会变胖,这是一定的,不管你是吃碳水化合物、蛋白质、还是脂肪,只要你吃的比消耗的热量多,那多出来的那部分能量就会留下来,变成脂肪。所以如果你无法抵挡蛋糕的诱惑,那么请你远离碳水化合物。但如果你热爱全麦、水果或者蔬菜,那就但吃无妨。这些食物中的纤维能够帮助你控制食欲,加快肠胃蠕动和新陈代谢。精加工的碳水化合物,如白面包、米饭、意粉等,还是远离点好。

The most popular dieting list in 90s is almost all about promoting the growth of carbohydrates. But in fact, you don't need to see rice as a big enemy. It's certain that if you eat more than you consume, whether you eat carbohydrates, protein, or fat, the extra energy will stay and become fat. So if you can't resist the temptation of cake, please keep away from carbohydrates. But if you love wholemeal, fruit or vegetables, then it's okay to eat. The fibers in these foods can help you control appetite and speed up gastrointestinal motility and metabolism. Refined carbohydrates, such as white bread, rice, spaghetti, etc., are better off.