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Kefir
酸牛奶
"If you've been eating the standard American diet, you have an overgrowth of the gut bacteria that trigger cravings, and you'll keep eating the same way," says Robynne Chutkan, M.D., author of Gutbliss. Fermented foods like kefir are naturally prebiotic, meaning they encourage the growth of good bacteria and help your body break down food more efficiently. Not a fan of the drinkable yogurt? Sauerkraut, kimchi, and pickled veggies work the same way.
"如果你吃的一直都是标准美餐，那你体内引起嘴馋的肠道细菌一定繁衍得很旺盛，因此你还会继续吃，"Gutbliss 的作者Robynne Chutkan博士说道。像酸牛奶这样的发酵食物是天然的益生元，所以它们能促进有益菌的繁衍、帮助身体更有效的分解食物。不喜欢饮用酸奶？德国泡菜、韩国泡菜和腌蔬菜也能达到同样的效果。
Salmon
三文鱼
Wild salmon has more brain-, heart-, joint-, and gut-healthy omega-3 fatty acids than any other food, plus it's low-glycemic, meaning it prevents insulin spikes and fat storage around the middle. "The key to staying lean is the balance of omega-3 and omega-6 fatty acids," says William Sears, M.D., author of The Omega-3 Effect. "And the fats in salmon are satisfying, making it difficult to overeat."
野生三文鱼比其它食物含有更多有益大脑、心脏、关节和肠道健康的欧米茄3脂肪酸，此外，野生三文鱼低糖、意味着能预防胰岛素升高和腹部脂肪堆积。"保持身材苗条的关键就是欧米茄3和欧米茄6脂肪酸的平衡，"《欧米茄3效应》（The Omega-3 Effect）一书的作者威廉·西尔斯博士说道。"而三文鱼中的脂肪很容易让人产生饱腹感，因此人们不会吃太多。"
Walnuts
核桃
"Eating omega-3 fatty acids, which walnuts are full of, activates fat-burning by changing your insulin resistance," says Mark Hyman, M.D., author of The Blood Sugar Solution 10-Day Detox Diet. "They're also an important part of a low-glycemic diet, which studies show burn 300 calories more per day than a high-glycemic one."
"摄入欧米茄3脂肪酸能通过改变人体内胰岛素抵抗性而促进脂肪燃烧，"《血糖解决方法--为期10天的排毒饮食》一书的作者马克·海曼博士说道。"核桃也是低糖饮食的重要部分，研究表明低糖饮食每天比高糖饮食多燃烧300卡路里。"
Sardines
沙丁鱼
Not everyone's a fan of this fish, but if you do like it, you're in for a real treat. In addition to low mercury and lots of omega-3 fatty acids, sardines are rich in vitamin B and cholane. "And unlike industrial or inhumanely raised animal products, high-quality protein like sardines aren't inflammatory," says Hyman.
不是所有人都喜欢沙丁鱼，但如果你真的喜欢，那你可就享福了。除了汞含量低、欧米茄3脂肪酸含量高，沙丁鱼还富含维生素B和胆碱。"而且不像工业或非人工养殖的动物产品那样，像沙丁鱼这样的高品质蛋白不会引发炎症，"海曼说道。
Kale
羽衣甘蓝
Good thing this green is now in every grocery store and on so many menus. An alkaline food, it's high in fiber, which slows the release of glucose to prevent insulin spikes. "It's also packed with energizing iron and magnesium, which helps reduce stress hormones in the body," says Edgson.
现在，每家杂货店都售卖这一有益身体的绿色蔬菜，而且很多菜单上也有这道菜。羽衣甘蓝是一种碱性食物、纤维含量高、能减缓葡萄糖的释放，从而预防胰岛素升高。"羽衣甘蓝还富含使人充满活力的铁元素和镁元素，有助于减少体内的应激激素，"埃奇森说道。
Olive oil
橄榄油
Ditch the butter, put aside the cooking spray, and coat your pan in olive oil. Like fish oil, it's full of omega-3 fatty acids that help keep your gut, brain, and other organs working efficiently, thus regulating your appetite.
舍弃黄油、将喷雾油放到一边，然后在锅里放些橄榄油吧。和鱼油一样，橄榄油也富含欧米茄3脂肪酸，有助于你的肠道、大脑和其它器官有效运作、从而调节人们的胃口。
译文属可可原创，仅供学习交流使用，未经许可请勿转载
