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。"
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2020-09-15
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