這些食物會讓你不再腹脹

Bananas

香蕉

They may feel heavy, but bananas do not make you gain weight. Quite the opposite: They're loaded with filling fibre and potassium, which helps relieve water retention.

香蕉雖然拎起來重，但卻不會令人發胖。恰恰相反：香蕉富含纖維和鉀元素，能夠消除水腫。

Cantaloupe

哈密瓜

This orange melon is full of anti-bloating potassium, low in calories, and has a high water content, so you can get away with eating a lot of it.

這一橙色甜瓜富含抗腹脹的鉀元素，熱量低，而且水分充足，因此就算吃了很多，你也不會腹脹。

Leafy greens

綠葉蔬菜

Some veggies, such as Brussels sprouts, are filled with important nutrients, but nonetheless make you bloat. Leafy greens, like kale, spinach, and lettuce, do no such thing. They're all super-low-cal, loaded with fibre, and help ease water retention.

球芽甘藍等蔬菜富含重要的營養素，但卻會讓你腹脹。羽衣甘藍、菠菜和萵苣等綠葉蔬菜卻不會讓你腹脹。這些綠葉蔬菜熱量超低、富含纖維，有助於消除水腫。

Olive oil

橄欖油

Though it's not scientifically confirmed, there's some evidence that small amounts of olive oil may help reduce belly fat. That's because it contains a chemical called oleic acid, which helps break down fat in the body.

雖然還沒有得到科學證實，但一些證據表明：少量的橄欖油可能有助於減少腹部脂肪。這是因爲橄欖油含有一種叫做油酸的化學物質，可分解體內的脂肪。

Grainy bread

穀物麪包

You already know to stay away from processed white bread—all its sugars cause your blood sugar levels to spike and then plummet, leaving you hungry again fast. But whole-grain bread is packed with fiber, which stabilises blood sugar levels to keep you full.

你已經知道要遠離處理過的白麪包了——白麪包中的糖分會導致你的血糖升高，之後急劇下降，因此餓得很快。但是全麥麪包富含纖維，能穩定血糖水平，從而讓你的飽腹感持久。

Avocados

牛油果

These guac stars are filled with healthy, filling monounsaturated fat. Spread on whole-wheat bread for avocado toast, or slice up half an avocado and mix it into any salad.

這些果泥明星富含健康、令人感到滿足的單不飽和脂肪。在全麥麪包上撒一點，牛油果吐司就製成了；也可以將牛油果一切兩半，放到任何沙拉中。

Brown rice

糙米

A complex carb, brown rice takes a long time to digest, helping to keep you full. Cook with it and swap it in for white rice on sushi or in Chinese takeout.

糙米是一種複合碳水化合物，需要很長的時間才能消化，因此能讓你的飽腹感持久。將糙米煮熟，可將壽司中的白米換成糙米，中國菜外賣的白米也可以換成糙米。

Oatmeal

燕麥片

The secret ingredient? Fibre, which helps keep you full without puffing you out. Sprinkle on cinnamon and breakfast is served.

祕密成分？纖維能讓你在不腹脹的情況下保持飽腹感。撒上一點肉桂吧，早餐就做好啦！

Probiotic yogurt

益生菌酸奶

It's filled with good bacteria that help promote gut health and make your digestive tract run more smoothly. As a result, you'll be less prone to gas and bloating.

益生菌酸奶富含有益細菌，可幫助促進腸道健康，使你的消化道運行更順暢。因此你就不太可能放屁或腹脹。

Fatty fish

富含脂肪的魚

Those like salmon and mackerel are packed with healthy, filling omega-3 fatty acids, which are structural fats, not storage fats, so they're less likely to be stored in a layer of belly fat.

三文魚和鯖魚等魚類富含健康的、令人飽腹的歐米茄3脂肪酸，這是一種結構脂肪，而非儲藏脂肪，因此不太可能被儲藏在腹部中。

Apples

蘋果

An apple a day keeps the doctor and the pounds away. A recent study found that noshing on an apple before a meal may help you eat less later, thanks to its filling fibre.

一天一個蘋果不僅能讓醫生遠離我，而且還能和肉肉說拜拜。最近的一項研究發現：飯前吃個蘋果能讓你吃得更少，因爲蘋果含有令人飽腹的脂肪。