这些食物不会让你腹胀

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.

香蕉虽然拎起来重，但却不会令人发胖。恰恰相反：香蕉富含纤维和钾元素，能够消除水肿。

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.

这一橙色甜瓜富含抗腹胀的钾元素，热量低，而且水分充足，因此就算吃了很多，你也不会腹胀。

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.

球芽甘蓝等蔬菜富含重要的营养素，但却会让你腹胀。羽衣甘蓝、菠菜和莴苣等绿叶蔬菜却不会让你腹胀。这些绿叶蔬菜热量超低、富含纤维，有助于消除水肿。

这些食物会让你不再腹胀！

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.

虽然还没有得到科学证实，但一些证据表明：少量的橄榄油可能有助于减少腹部脂肪。这是因为橄榄油含有一种叫做油酸的化学物质，可分解体内的脂肪。

Grainy bread

谷物面包

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.

你已经知道要远离处理过的白面包了——白面包中的糖分会导致你的血糖升高，之后急剧下降，因此饿得很快。但是全麦面包富含纤维，能稳定血糖水平，从而让你的饱腹感持久。

Avocados

牛油果

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

这些果泥明星富含健康、令人感到满足的单不饱和脂肪。在全麦面包上撒一点，牛油果吐司就制成了；也可以将牛油果一切两半，放到任何沙拉中。

Brown rice

糙米

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

糙米是一种复合碳水化合物，需要很长的时间才能消化，因此能让你的饱腹感持久。将糙米煮熟，可将寿司中的白米换成糙米，中国菜外卖的白米也可以换成糙米。

Oatmeal

燕麦片

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

秘密成分？纤维能让你在不腹胀的情况下保持饱腹感。撒上一点肉桂吧，早餐就做好啦！

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.

益生菌酸奶富含有益细菌，可帮助促进肠道健康，使你的消化道运行更顺畅。因此你就不太可能放屁或腹胀。

Fatty fish

富含脂肪的鱼

Those like salmon and mackerel are packed with healthy, filling omega-3 fatty acids, which are structural fats, not storage fats, so they're less likely to be stored in a layer of belly fat.

三文鱼和鲭鱼等鱼类富含健康的、令人饱腹的欧米茄3脂肪酸，这是一种结构脂肪，而非储藏脂肪，因此不太可能被储藏在腹部中。

Apples

苹果

An apple a day keeps the doctor and the pounds away. A recent study found that noshing on an apple before a meal may help you eat less later, thanks to its filling fibre.

一天一个苹果不仅能让医生远离我，而且还能和肉肉说拜拜。最近的一项研究发现：饭前吃个苹果能让你吃得更少，因为苹果含有令人饱腹的脂肪。

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