研究中,水果实际上有助于减肥、而非增肥。一项研究发现:与不吃水果的人相比,吃更多水果的超重和肥胖人群减掉的肉更多。另一项研究在24年来对13万名以上的成年人进行跟进,研究发现:随着时间的推移,吃水果能帮助人们减肥。
This link may be because fruit can help boost satiety, satisfy a sweet craving, and decrease your desire to dig into goodies like candy or baked goods. Fruits also tend to replace higher-calorie treats. In other words, you're much more likely to choose an apple rather than a piece of broccoli in place of a cookie; and that swap can help you limit total calories and avoid added sugar, the real culprit when it comes to weight gain.
这种联系可能是因为水果能增加人们的饱腹感、满足人们对甜食的瘾、并降低人们寻找糖或烘焙食品的欲望。水果往往也能取代热量较高的甜食。换言之,你会选择苹果而非西兰花来取代饼干;从而限制你摄入的总卡路里量、避免摄入添加糖,这些都是减肥的"天敌"。
That's because the naturally-occurring sugar in fruit is much less concentrated, and bundled with a number of key nutrients. For example, one whole orange provides about 17 grams of carb, about 12% of which are natural sugar. But it also supplies fluid, 12% of your daily fiber needs, and nearly 100% the recommended amount of vitamin C, along with B vitamins, potassium, and substances like hesperidin, which has been shown to help lower blood pressure, cholesterol, and inflammation.
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