15种最棒的燃脂食物，越吃越瘦！赶快备起！
The 15 Best Fat-Burning Food
15种最棒的燃脂食物
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.
所有的坚果都含有一定量的Ω-3脂肪酸α-亚麻酸，但大多数只含有微量的。在大部分坚果中真正的好东西是不饱和脂肪酸的脂肪，而核桃就是Ω3的丰富来源。
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.
生姜已经用了几个世纪，它可以帮助缓解消化系统的紊乱，也有助于减少炎症、促进血液流向肌肉和帮助肌肉恢复。
3. Oatmeal
3. 燕麦
This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high.
这种缓释碳水化合物可以使血糖和胰岛素水平降低，因此脂肪燃烧量能保持在较高的水平。
4. Avocado
4. 牛油果
The monounsaturated fats found in avocados are burned readily for fuel during exercise and actually encourage fat burning.
鳄梨中的单一不饱和脂肪酸可以在锻炼时直接燃烧供能，而且它实际上能促进脂肪燃烧。
5. Salmon
5. 三文鱼
This fish is one of the richest sources of the omega-3 essential fats EPA and DHA.
这种鱼是EPA和DHA这两种必须的Ω-3脂肪酸的丰富来源。
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来源，它已被证明能用长肌肉。大豆也被证明有助于减脂，可能是通过降低食欲和热量摄入。
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。
这可能是你对抗身体脂肪的最好的盟友。研究表明，喝2杯冷水可以提高30%的代谢率。据估计，在三餐前喝大约2杯冷水，一年可以燃烧17400额外的卡路里。
8. Flaxseed
8. 亚麻籽
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.
它们含有Ω-3必需脂肪酸α-亚麻酸。这些Ω-3脂肪酸被发现能激发那些促进脂肪燃烧的基因并抑制促进脂肪堆积的基因。
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岛素水平，还有与它含有一种叫柚皮苷的化学成分，它可防止脂肪被储存在体内。
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，它是一种糖，但它的血糖指数很低。蜂蜜是一种氧化氮代谢物的丰富来源，这意味着它实际上促进了体内脂肪细胞的脂肪释放。
11. Peanut Butter
11. 花生酱
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.
这又是一种有益单一不饱和脂肪酸的来源，可以帮助减肥。坚持用天然的花生酱，不添加你想要避免的脂肪的类型--反式脂肪。
12. Eggs
12. 鸡蛋
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，鸡蛋被列为有助于肌肉生长的食品。研究表明，那些早餐食用鸡蛋的人，不仅在一天能摄入更少的热量，也能烧掉更多的体脂。
13. Chilli Pepper
13. 红椒
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，这是一种可以提高静息时热量燃烧的化学物质，也能减少饥饿感和食物摄入量。
14. Broccoli
14. 西蓝花
Broccoli contains phytochemicals that can help enhance fat loss.
椰菜中含有能帮助提高脂肪燃烧的植物化学物质。
15. Olive Oil
15. 橄榄油
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.
像牛油果一样，橄榄油也是单一不饱和脂肪酸的来源大头。他们不仅降低了“坏”胆固醇水平，改善心血管健康，而且也更可能转化成能量，因此它比较不容易堆积在你的腰腹上。
The 15 Best Fat-Burning Food
15种最棒的燃脂食物
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.
所有的坚果都含有一定量的Ω-3脂肪酸α-亚麻酸，但大多数只含有微量的。在大部分坚果中真正的好东西是不饱和脂肪酸的脂肪，而核桃就是Ω3的丰富来源。
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.
生姜已经用了几个世纪，它可以帮助缓解消化系统的紊乱，也有助于减少炎症、促进血液流向肌肉和帮助肌肉恢复。
3. Oatmeal
3. 燕麦
This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high.
这种缓释碳水化合物可以使血糖和胰岛素水平降低，因此脂肪燃烧量能保持在较高的水平。
4. Avocado
4. 牛油果
The monounsaturated fats found in avocados are burned readily for fuel during exercise and actually encourage fat burning.
鳄梨中的单一不饱和脂肪酸可以在锻炼时直接燃烧供能，而且它实际上能促进脂肪燃烧。
5. Salmon
5. 三文鱼
This fish is one of the richest sources of the omega-3 essential fats EPA and DHA.
这种鱼是EPA和DHA这两种必须的Ω-3脂肪酸的丰富来源。
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来源，它已被证明能用长肌肉。大豆也被证明有助于减脂，可能是通过降低食欲和热量摄入。
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。
这可能是你对抗身体脂肪的最好的盟友。研究表明，喝2杯冷水可以提高30%的代谢率。据估计，在三餐前喝大约2杯冷水，一年可以燃烧17400额外的卡路里。
8. Flaxseed
8. 亚麻籽
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.
它们含有Ω-3必需脂肪酸α-亚麻酸。这些Ω-3脂肪酸被发现能激发那些促进脂肪燃烧的基因并抑制促进脂肪堆积的基因。
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岛素水平，还有与它含有一种叫柚皮苷的化学成分，它可防止脂肪被储存在体内。
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，它是一种糖，但它的血糖指数很低。蜂蜜是一种氧化氮代谢物的丰富来源，这意味着它实际上促进了体内脂肪细胞的脂肪释放。
11. Peanut Butter
11. 花生酱
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.
这又是一种有益单一不饱和脂肪酸的来源，可以帮助减肥。坚持用天然的花生酱，不添加你想要避免的脂肪的类型--反式脂肪。
12. Eggs
12. 鸡蛋
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，鸡蛋被列为有助于肌肉生长的食品。研究表明，那些早餐食用鸡蛋的人，不仅在一天能摄入更少的热量，也能烧掉更多的体脂。
13. Chilli Pepper
13. 红椒
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，这是一种可以提高静息时热量燃烧的化学物质，也能减少饥饿感和食物摄入量。
14. Broccoli
14. 西蓝花
Broccoli contains phytochemicals that can help enhance fat loss.
椰菜中含有能帮助提高脂肪燃烧的植物化学物质。
15. Olive Oil
15. 橄榄油
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.
像牛油果一样，橄榄油也是单一不饱和脂肪酸的来源大头。他们不仅降低了“坏”胆固醇水平，改善心血管健康，而且也更可能转化成能量，因此它比较不容易堆积在你的腰腹上。
