边吃边瘦：七种食物提高新陈代谢率(双语)

屈联西

Whether you’re a bodybuilder or just someone who’s looking for an easy way to lose that excess fat, accelerating your metabolism plays an important role. This can be achieved by eating the appropriate types of foods.


　　无论你是一名健身爱好者还是想寻找一个减肥的便捷方法，提高新陈代谢率都非常重要。你可以通过食用合适的食物来达到目标。


　　Combining carbohydrates, protein, and fat (yes, fat found in some foods) can definitely change your lifestyle and lead you towards increasing your metabolism rate.


　　搭配好淀粉、蛋白质和脂肪（存在于食物中的脂肪）这三样指标，可以完全改变你的生活方式，提高你的新陈代谢率。


　　The best combination out there consists of foods and meals that contain high amounts of protein, moderate amounts of fat, and low amounts of carbohydrates. In other words, a high protein diet but do not eliminate fats and carbohydrates completely. Here are some of the best examples:


　　最好食物搭配包括高含量的蛋白质，中等含量的脂肪和低含量的淀粉。简单概括就是，高含量的蛋白质但并不消除脂肪和淀粉含量。这里有几个很好的例子可参考。


　　1. Eggs With Steak


　　鸡蛋和牛排


　　A typical American breakfast consisting of fried eggs and bacon will not give you the protein your body needs to accelerate its metabolism, though it’s a good start.


　　炸鸡蛋和培根是典型的美国人早餐，尽管这样的早餐作为一天的开始固然不错，然而这样的早餐搭配没有包括可以促进新陈代谢的蛋白质含量。


　　To improve on this, steak is recommended over bacon because it has less fats. We also suggest you to find leaner cuts of steak, while the eggs should be boiled. Hard boiled eggs are far healthier than fried ones as you cut down on oil or butter, both high in fat content.


　　为了改善这点，建议用牛排代替培根，因为牛排脂肪含量低。建议你选择牛排的瘦肉部分，鸡蛋煮熟食用。煮鸡蛋比炸鸡蛋要健康很多，因为食用油和黄油都有高含量的脂肪。


　　This simple method to replace the all-American breakfast allows you to eat more healthily with more protein and less fats.


　　这个代替美国式早餐的方法为你提供更多的蛋白质和少许的脂肪，确实是很健康的饮食搭配。


　　2. Chocolate Shake With Peanut Butter


　　巧克力和花生酱


　　To prepare this high protein shake, use protein powder or chocolate protein powder if you have a sweet tooth, which is a good enough substitute. The other main ingredient is peanut butter which is high in protein and fat.。


　　如果你是个甜食爱好者，你可以吃高蛋白质含量的混合饮品，加入蛋白质粉或者巧克力蛋白质粉即可。最主要的原料是拥有高含量蛋白质和脂肪的花生酱


　　To prepare it, you will need a cup of almond milk, half a cup of cottage cheese, three spoons of peanut butter, two scoops of protein powder, and sweetener that has no calories. All you have to do is blend all of these ingredients together until the mixture is thick enough. This shake is great if you have just finished a gym session, or to replace that Starbucks frappuccino you are thinking of.


　　为了准备这样的早餐，你需要一杯杏仁牛奶，半杯松软干酪，三勺花生酱，两大勺蛋白质粉和不含有卡路里的甜味剂。你所需要做的就是将所有的原料混合到一起搅拌直至粘稠。如果你刚刚结束一个健身运动，那这个饮品来代替你想喝的星巴克法布奇诺很是不错。


　　3. Burgers Without Buns


　　没有面包的汉堡


　　No matter how good your hamburger might be, the bun has got to go，because it is high in carbohydrates. The same goes for all other breads, rolls, and pastry. In general, consider replacing burger meals with something healthier, or a meal high in protein and not carbohydrates.


　　不管你想吃多美味的汉堡，面包必须去掉，因为面包含有很高的淀粉。任何其他面包和糕点也是一样的。总之，尽量用更加健康或者含有高蛋白低淀粉的食物代替面包。


　　4. Grilled Salmon


　　烤鲑鱼


　　Salmon not only taste good, but the health benefits it contains is one reason why people love it. Salmon fish packs omega-3 and protein.


　　鲑鱼不仅很美味，而且富含有助于健康的营养成分，这也是很多人喜爱的原因。鲑鱼富含欧米加-3 和蛋白质。


　　For those who are into strength training, salmon supports your muscle growth by providing protein for muscle repair and growth. Monounsaturated fats in salmon ensures it provides the healthy fats needed in your body.


　　对于正在健身的人群，鲑鱼为你肌肉的修复和增长提供蛋白质。鲑鱼里面的单不饱和脂肪为你提供身体需要的脂肪需要。


　　Salmon also contains niacin which can help to make your skin and hair look better.


　　鲑鱼包含的尼克酸能够让你的皮肤和头发光泽有弹性。


　　The best way to cook salmon is to smoke-grill it. Place the slab of salmon down on a hot grill, close the lid and let the smoke cook it to perfection. However, make sure you do not overcook it – salmon is generally best prepared when it’s not overcooked.


　　烹制鲑鱼最好的方法是烟熏。把鲑鱼放在烤架上，盖上盖子，让烟将鲑鱼熏熟。然而，确保不能过度加热—鲑鱼最好不要过度烹饪。


　　5. Water


　　水


　　Have you ever found yourself dehydrated? Did you know it can slow down your metabolism? Drinking water is actually the most