15種最棒的燃脂食物，越吃越瘦！趕快備起！
The 15 Best Fat-Burning Food
15種最棒的燃脂食物
1. Walnuts
1. 核桃
All nuts do contain some amount of the omega-3 fat alpha-linolenic acid, but most only contain trace amounts. The real fat hero in most nuts is monounsaturated fats. Walnuts are actually a rich source of omega-3s.
所有的堅果都含有一定量的Ω-3脂肪酸α-亞麻酸，但大多數只含有微量的。在大部分堅果中真正的好東西是不飽和脂肪酸的脂肪，而核桃就是Ω3的豐富來源。
2. Ginger
2. 生姜
Used for centuries to help relieve digestive upset/disturbances, ginger can also help reduce inflammation, boost blood flow to muscles and aid muscle recovery.
生姜已經用了幾個世紀，它可以幫助緩解消化系統的紊亂，也有助于減少炎癥、促進血液流向肌肉和幫助肌肉恢復。
3. Oatmeal
3. 燕麥
This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high.
這種緩釋碳水化合物可以使血糖和胰島素水平降低，因此脂肪燃燒量能保持在較高的水平。
4. Avocado
4. 牛油果
The monounsaturated fats found in avocados are burned readily for fuel during exercise and actually encourage fat burning.
鱷梨中的單一不飽和脂肪酸可以在鍛煉時直接燃燒供能，而且它實際上能促進脂肪燃燒。
5. Salmon
5. 三文魚
This fish is one of the richest sources of the omega-3 essential fats EPA and DHA.
這種魚是EPA和DHA這兩種必須的Ω-3脂肪酸的豐富來源。
6. Soybean
6. 大豆
Soybeans are the direct origin of soy protein, which has been shown to build muscle . Soy has also been shown to aid fat loss, possibly by decreasing appetite and calorie intake.
大豆是大豆蛋白的直接來源，它已被證明能用長肌肉。大豆也被證明有助于減脂，可能是通過降低食欲和熱量攝入。
7. Water
7. 水
This just may be your best ally in fighting body fat. Studies have shown that drinking 2 cups of cold water can boost metabolic rate by 30%. It has been estimated that drinking about 2 cups of cold water before breakfast, lunch and dinner every day for a year can burn 17,400 extra calories。
這可能是你對抗身體脂肪的最好的盟友。研究表明，喝2杯冷水可以提高30%的代謝率。據估計，在三餐前喝大約2杯冷水，一年可以燃燒17400額外的卡路里。
8. Flaxseed
8. 亞麻籽
They contain the essential omega-3 fatty acid alpha linolenic acid. These omega-3 fats have been found to turn on genes that stimulate fat burning and turn off genes that increase fat storage.
它們含有Ω-3必需脂肪酸α-亞麻酸。這些Ω-3脂肪酸被發現能激發那些促進脂肪燃燒的基因并抑制促進脂肪堆積的基因。
9. Grapefruit
9. 西柚
Due to grapefruit's ability to reduce insulin levels and to a chemical in grapefruit known as naringin, which prevents fat from being stored in the body.
由于柚子有能力降低胰島素水平，還有與它含有一種叫柚皮苷的化學成分，它可防止脂肪被儲存在體內。
10. Honey
10. 蜂蜜
Yes, it's a sugar, but it's fairly low on the glycemic index. Honey is a rich source of nitric oxide (NO) metabolites; ultimately that means it actually encourages fat release from the body's fat cells.
是的，它是一種糖，但它的血糖指數很低。蜂蜜是一種氧化氮代謝物的豐富來源，這意味著它實際上促進了體內脂肪細胞的脂肪釋放。
11. Peanut Butter
11. 花生醬
Another source of helpful monounsaturated fat that can actually aid fat loss. Stick with natural peanut butters that don't add the type of fat you surely want to avoid--trans fats.
這又是一種有益單一不飽和脂肪酸的來源，可以幫助減肥。堅持用天然的花生醬，不添加你想要避免的脂肪的類型--反式脂肪。
12. Eggs
12. 雞蛋
Yes, we listed eggs in the muscle-building foods. Research supports the notion that those who start their day with eggs not only eat fewer calories throughout the day but also lose significantly more bodyfat.
是的，雞蛋被列為有助于肌肉生長的食品。研究表明，那些早餐食用雞蛋的人，不僅在一天能攝入更少的熱量，也能燒掉更多的體脂。
13. Chilli Pepper
13. 紅椒
Hot peppers contain the active ingredient capsaicin, a chemical that can enhance calorie burning at rest as well as reduce hunger and food intake.
辣椒中含有辣椒素，這是一種可以提高靜息時熱量燃燒的化學物質，也能減少饑餓感和食物攝入量。
14. Broccoli
14. 西藍花
Broccoli contains phytochemicals that can help enhance fat loss.
椰菜中含有能幫助提高脂肪燃燒的植物化學物質。
15. Olive Oil
15. 橄欖油
Like avocados, olive oil is a great source of monounsaturated fats. Not only do they lower levels of the "bad" type of cholesterol and improve cardiovascular health, but they're also more likely to be burned as fuel, which means they're less likely to be sticking around your midsection.
像牛油果一樣，橄欖油也是單一不飽和脂肪酸的來源大頭。他們不僅降低了“壞”膽固醇水平，改善心血管健康，而且也更可能轉化成能量，因此它比較不容易堆積在你的腰腹上。
The 15 Best Fat-Burning Food
15種最棒的燃脂食物
1. Walnuts
1. 核桃
All nuts do contain some amount of the omega-3 fat alpha-linolenic acid, but most only contain trace amounts. The real fat hero in most nuts is monounsaturated fats. Walnuts are actually a rich source of omega-3s.
所有的堅果都含有一定量的Ω-3脂肪酸α-亞麻酸，但大多數只含有微量的。在大部分堅果中真正的好東西是不飽和脂肪酸的脂肪，而核桃就是Ω3的豐富來源。
2. Ginger
2. 生姜
Used for centuries to help relieve digestive upset/disturbances, ginger can also help reduce inflammation, boost blood flow to muscles and aid muscle recovery.
生姜已經用了幾個世紀，它可以幫助緩解消化系統的紊亂，也有助于減少炎癥、促進血液流向肌肉和幫助肌肉恢復。
3. Oatmeal
3. 燕麥
This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high.
這種緩釋碳水化合物可以使血糖和胰島素水平降低，因此脂肪燃燒量能保持在較高的水平。
4. Avocado
4. 牛油果
The monounsaturated fats found in avocados are burned readily for fuel during exercise and actually encourage fat burning.
鱷梨中的單一不飽和脂肪酸可以在鍛煉時直接燃燒供能，而且它實際上能促進脂肪燃燒。
5. Salmon
5. 三文魚
This fish is one of the richest sources of the omega-3 essential fats EPA and DHA.
這種魚是EPA和DHA這兩種必須的Ω-3脂肪酸的豐富來源。
6. Soybean
6. 大豆
Soybeans are the direct origin of soy protein, which has been shown to build muscle . Soy has also been shown to aid fat loss, possibly by decreasing appetite and calorie intake.
大豆是大豆蛋白的直接來源，它已被證明能用長肌肉。大豆也被證明有助于減脂，可能是通過降低食欲和熱量攝入。
7. Water
7. 水
This just may be your best ally in fighting body fat. Studies have shown that drinking 2 cups of cold water can boost metabolic rate by 30%. It has been estimated that drinking about 2 cups of cold water before breakfast, lunch and dinner every day for a year can burn 17,400 extra calories。
這可能是你對抗身體脂肪的最好的盟友。研究表明，喝2杯冷水可以提高30%的代謝率。據估計，在三餐前喝大約2杯冷水，一年可以燃燒17400額外的卡路里。
8. Flaxseed
8. 亞麻籽
They contain the essential omega-3 fatty acid alpha linolenic acid. These omega-3 fats have been found to turn on genes that stimulate fat burning and turn off genes that increase fat storage.
它們含有Ω-3必需脂肪酸α-亞麻酸。這些Ω-3脂肪酸被發現能激發那些促進脂肪燃燒的基因并抑制促進脂肪堆積的基因。
9. Grapefruit
9. 西柚
Due to grapefruit's ability to reduce insulin levels and to a chemical in grapefruit known as naringin, which prevents fat from being stored in the body.
由于柚子有能力降低胰島素水平，還有與它含有一種叫柚皮苷的化學成分，它可防止脂肪被儲存在體內。
10. Honey
10. 蜂蜜
Yes, it's a sugar, but it's fairly low on the glycemic index. Honey is a rich source of nitric oxide (NO) metabolites; ultimately that means it actually encourages fat release from the body's fat cells.
是的，它是一種糖，但它的血糖指數很低。蜂蜜是一種氧化氮代謝物的豐富來源，這意味著它實際上促進了體內脂肪細胞的脂肪釋放。
11. Peanut Butter
11. 花生醬
Another source of helpful monounsaturated fat that can actually aid fat loss. Stick with natural peanut butters that don't add the type of fat you surely want to avoid--trans fats.
這又是一種有益單一不飽和脂肪酸的來源，可以幫助減肥。堅持用天然的花生醬，不添加你想要避免的脂肪的類型--反式脂肪。
12. Eggs
12. 雞蛋
Yes, we listed eggs in the muscle-building foods. Research supports the notion that those who start their day with eggs not only eat fewer calories throughout the day but also lose significantly more bodyfat.
是的，雞蛋被列為有助于肌肉生長的食品。研究表明，那些早餐食用雞蛋的人，不僅在一天能攝入更少的熱量，也能燒掉更多的體脂。
13. Chilli Pepper
13. 紅椒
Hot peppers contain the active ingredient capsaicin, a chemical that can enhance calorie burning at rest as well as reduce hunger and food intake.
辣椒中含有辣椒素，這是一種可以提高靜息時熱量燃燒的化學物質，也能減少饑餓感和食物攝入量。
14. Broccoli
14. 西藍花
Broccoli contains phytochemicals that can help enhance fat loss.
椰菜中含有能幫助提高脂肪燃燒的植物化學物質。
15. Olive Oil
15. 橄欖油
Like avocados, olive oil is a great source of monounsaturated fats. Not only do they lower levels of the "bad" type of cholesterol and improve cardiovascular health, but they're also more likely to be burned as fuel, which means they're less likely to be sticking around your midsection.
像牛油果一樣，橄欖油也是單一不飽和脂肪酸的來源大頭。他們不僅降低了“壞”膽固醇水平，改善心血管健康，而且也更可能轉化成能量，因此它比較不容易堆積在你的腰腹上。
