随便吃也不用担心长胖的14种食物

时间：2020-5-9 18:39:50 作者：雅信博文翻译

又到了该减肥的季节了，减肥的痛苦只有经历过的人才知道，看到喜欢的食物却不能吃是一件多么折磨人的事啊！然而，今天，雅信博文翻译公司为减肥的宝宝们带来福利了！本公司为您整理出随便吃也不用担心长胖的14种食物，快来来看看有你喜欢的吗？
Broccoli 西兰花
Broccoli is most nutritious when eaten raw or when steamed. This super vegetable contains sulforaphane, an anticarcinogen that works to destroy cancer-causing chemicals that the body might take in either through the environment or through food. 
西兰花生吃或者白水蒸熟最有营养。这种万能蔬菜含有萝卜硫素，人体可能从外界或食物中摄入致癌物质，而萝卜硫素这种物质是致癌物质的克星。
Besides vitamins A, C, E, and K, one serving of steamed broccoli contains approximately 20% of your daily fiber requirement. Plus, there are only about 31 calories in one serving. 
除了维生素A、C、E、K，一份蒸熟的西兰花能提供人每日所需的大约20%的纤维，而热量只有31卡路里。
Cantaloupe 哈密瓜
Cantaloupe has more beta carotene — a form of vitamin A that promotes healthy eyes — than many other similar fruits like oranges, grapefruits, peaches, and mangoes. Just one cup of the fruit provides you with potassium as well as more than 100% of your daily recommended value of vitamins A and C. 
哈密瓜中的β-胡萝卜素比橙子、葡萄柚、桃子以及芒果等类似水果要多。β-胡萝卜素是一种形式的维生素A，能促进眼部健康。一杯哈密瓜能提供给你钾元素，以及人一天所需的全部维生素A和维生素C。
Plus, since water makes up 90% of cantaloupe, there are only 55 calories in one serving. 
此外，由于哈密瓜中水分多达90%，一份哈密瓜的热量仅为55卡路里。
Cauliflower 花菜
Although its white color may make people think otherwise, cauliflower is actually a very versatile and nutritious vegetable. It contains antioxidants and phytochemicals — both of which help to fight off chronic disease — and it's an excellent source of folate, fiber, and vitamins C and K. 
虽然，白色的花菜可能会让人觉得它很普通，但是花菜确实是一种富含多种营养物质的蔬菜。它含有的抗氧化物、植物化学物能帮助消除慢性疾病。此外，花菜还含有丰富的叶酸、纤维、维生素C和K。
There are around 25 calories in one serving. 
一份花菜的热量约有25卡路里。
Blackberries 黑莓
Blackberries' health benefits are incredibly versatile. Like many other berries, the fruit is rich in vitamin C as well as antioxidants known as bioflavonoids. 
黑莓有多种健康益处。如同其他的莓类，黑莓富含维生素C以及抗氧化剂，如生物类黄酮。
Beyond that, eating blackberries can aid with digestion and staying alert, and tightens tissue, leading to younger-looking skin. There are around 62 calories in a single serving of the berries. 
除此之外，黑莓能有助于消化、保持反应灵敏、紧致肌肉、让肌肤看上去更年轻。一份黑莓的热量约有62卡路里。
Lettuce 莴苣
Most types of lettuce — whether it's romaine or iceberg — only have about 10 to 20 calories per serving. And although lettuce won't add a lot of protein to your diet, it will add plenty of vitamins and nutrients like folate, iron, and vitamins A and C. 
绝大多数种类的莴苣，无论是长叶莴苣还是卷心莴苣，每份只有大约10到20卡路里的热量。虽然莴苣不能给你补充很多蛋白质，但它能补充大量维生素和营养物质，如叶酸、铁元素、维生素A和C。
Oranges 橙子
Most people know oranges for their vitamin C content, but the citrus fruit touts multiple other benefits. Since vitamin C is crucial in collagen production, oranges help keep skin free of damage and looking good. It's also low in calories; a medium-sized orange has about 80 calories. 
大部分人都知道橙子富含维生素C，但除此之外，橙子还有其他保健作用。由于维生素C对胶原蛋白的形成起着至关重要的作用，所以吃橙子能防止皮肤受损，让皮肤看起来更好。而且卡路里也很低，一个中等大小橙子的热量大约有80卡路里。
And if you're not eating that white stuff under an orange's skin — pith — you should start. Pith contains a lot of fiber, which helps lower cholesterol and blood sugar levels. 
如果你从不吃橙子皮里面白色的东西，也就是海绵层，那么建议你还是开始吃吧。这是因为海绵层含有许多纤维，能降低胆固醇和血糖。
Strawberries 草莓
There's more vitamin C in one serving of strawberries than there is in one orange. In addition, strawberries are also bursting with polyphenols, a type of antioxidant. 
每份草莓的维生素C含量比每份橙子的要多。此外，草莓还含有具有抗氧化作用的多酚。
Strawberries are also a good source of potassium and fiber, and they're fat-free, sodium-free, and cholesterol-free, which makes them healthy for the heart. One cup of the fruit only has around 50 calories. 
草莓含有钾元素和纤维，不含脂肪、钠、胆固醇，对心脏有好处。一杯草莓的热量只有50卡路里。
Honeydew melon 甜瓜
Honeydew melon has only slightly more calories per serving than cantaloupe (64), and the majority of these calories come from the 14 grams of natural sugar the fruit provides. 
一份甜瓜的卡路里只比哈密瓜（64卡路里）多一点点，而这些卡路里绝大部分来自这份甜瓜所含的14克天然糖。
Honeydew also contains over half of the recommended daily value of vitamin C, as well as copper, which is crucial for healthy skin. 
甜瓜还含有人一天应摄入的超过50%的维生素C和铜元素，这有助于皮肤健康。