作者介绍
素无尘
《中国临床营养网》
签约作者、形象使者
美国综合排名12名校（Washington University in St Louis）研究生公共健康专业、医学博士预科毕业；
美国路易斯安娜州立大学医学中心博士在读，主要研究方向慢性病预防及控制。通过国际标准认证的公共营养师、食品安全师。
这七种食物减肥，你知道不？
CNN Health（http://www.cnn.com/health）版块总结了8种可以抑制食欲的食物，有想要减重的朋友，一起看看吧。
Though none of these foods will work magic by themselves, when they are included as part of a healthy weight-loss diet, they may give you an edge in controlling hunger and shedding unwanted pounds.
虽然这些食物中没有一种能神奇的让你迅速减重，但当它们被你作为健康减肥食谱的一部分时，它们可能会有利于你在减肥过程中控制饥饿感和甩掉多余的体重。
1.牛油果（Avocados）
You may know that avocados are an excellent source of heart-healthy fats. It fat fills us up fast, which can be beneficial in controlling hunger.
你可能已经知道的，牛油果中含有的脂肪是一种有益心脏健康的脂肪来源。脂肪会让我们快速地饱腹，这对控制饥饿感是有益的。
Avocados are rich in a fat known as oleic acid, which is an omega-9 fatty acid also found in high quantities in olive and canola oils. In the body, it is converted into a compound known as OEA (oleoylethanolamide).
牛油果富含一种被称为油酸的脂肪。油酸是一种omega-9脂肪酸，它在橄榄油和菜籽油中含量很高。在人体会被转化为一种被称为油酰乙醇胺的化合物。
One recent study found that when individuals consumed high-oleic-acid vegetable oils with their meals, their levels of OEA increased, and this ultimately decreased hunger and reduced calorie intake at the next meal. "Freshly formed OEA travels to the nerve fibers that lie beneath the gut lining and tells them to send a satiety signal to the brain," said Daniele Piomelli, professor of anatomy and neurobiology, pharmacology and biological chemistry at the University of California, Irvine, who has studied OEA's role in appetite reduction.
最近的一项研究发现，当人们在用餐时食用高油酸的植物油时，他们的油酰乙醇胺水平会增加，从而会减少饥饿感。加州大学欧文分校的解剖神经学的教授Daniele Piomelli说，体内刚形成的油酰乙醇胺会又走到神经纤维和肠道黏膜，给大脑饱腹发送信号，从而降低食欲。
2.红辣椒（Red chili peppers）
Capsaicin is the plant compound in red chili peppers that gives them their "hot" sensation. But the burn can work both ways, as these heat-packed peppers can keep calories in check, which is key to weight loss.
红辣椒中的辣椒素会人们带来一种“热”的感觉，但是这种热可以控制卡路里的摄入，这是减肥的关键。
In one small study, when individuals consumed red pepper with their breakfast, they experienced a decrease in appetite before lunch and consumed less protein and fat during lunch. Another study found that adding red pepper to an appetizer significantly reduced the total amount of calories and carbohydrates consumed during lunch and during a snack served hours later。
在一项小型研究中，当人们在早餐中加入红辣椒，午餐的食欲下降，午餐时摄入的蛋白质和脂肪会减少。另一项研究还发现，将红辣椒添加到开胃菜中，可以显著减少午餐期间和餐后几小时零食的热量和碳水化合物的摄入。
Spicy red peppers turn on receptors in our mouths that cause us to feel burn. This gives a 'kick' to the system that triggers our bodies' fight-or-flight response," said study author Mary-Jon Ludy, associate professor of clinical nutrition at Bowling Green State University. Activating the sympathetic nervous system in that way increases satiety and energy expenditure.
鲍林格林州立大学的临床营养学副教授Mary-Jon Ludy说：红辣椒会打开我们嘴巴里的受体，让我们感觉到灼烧感。这给我们的身体带来了一种“战斗或逃跑”反应。这种方式会激活交感神经系统，从而增加饱腹感和能量消耗。
3.大麦（Barley）
Though it's rich in carbohydrates, barley is another natural appetite suppressant, as the grain contains a unique combination of dietary fibers that make it extra filling.
虽然大麦富含碳水化合物，但大麦是一种天然的抑制食欲的食物，因为谷物中含有一种独特的膳食纤维组合，使其更有一种饱腹感。
In one study, individuals ate bread made out of barley kernels for three days at breakfast, lunch and dinner. Researchers found that the participants experienced improved appetite control and a boost in metabolism for up to 14 hours after their last meal, along with a decrease in blood sugar and insulin levels.
在一项研究中，人们在早餐、午餐和晚餐上吃了三天的大麦面包，实验结束后，参与者的食欲被控制，新陈代谢被促进，同时血糖和胰岛素水平也有所下降。
"Test subjects experienced higher satiety and less hunger and willingness to eat," said study author Anne Nilsson, an associate professor in the Food for Health Science Centre at Lund University in Sweden. When the fibers in barley -- specifically betaglucans and arabinoxylans -- reach the gut, they are metabolized by gut bacteria, and this increases levels of hormones that regulate appetite.
瑞典隆德大学健康科学中心的副教授Anne Nilsson说:“测试对象经历了更高的饱腹感，更少的饥饿和吃的意愿。” 当大麦中的纤维——特别是β葡聚糖和阿拉伯糖基木聚糖——到达肠道时，它们会被肠道细菌代谢，这增加了调节食欲的激素水平。
4.汤（Soup）
When soup is eaten as appetizer, it can decrease hunger, increase fullness and reduce the total calories consumed for the entire meal.
当汤作为开胃菜被食用时，它可以减少饥饿感，增加饱腹感，减少整个进食过程所消耗的总卡路里。
In one study, participants got four soups with the same ingredients in different forms: separate broth and vegetables, chunky vegetable soup, chunky-pureed vegetable soup and pureed vegetable soup.
在一项研究中，参与者用不同的形式得到了四种不同的汤:单独的肉汤和蔬菜、大块蔬菜汤、大块蔬菜浓汤、蔬菜浓汤。
Researchers found that varying the form of soup did not significantly affect satiety or food intake: As long as soup was eaten before an entrée of cheese tortellini, individuals consumed 20% fewer calories for their entire lunch compared with when skipping soup.
研究人员发现，改变汤的形式并不会对饱腹感和食物摄入产生显著影响:只要汤在主餐（试验中的主餐是意大利芝士面）入口之前就被吃了，那么与不喝汤的人相比，他们在整个午餐中所消耗的热量要少20%。
"Binding water into foods slows down gastric emptying, which means your stomach stays fuller for longer," said study co-author Barbara Rolls, professor of nutritional sciences at Pennsylvania State University and author of the "Ultimate Volumetrics Diet."
研究报告的作者之一、宾夕法尼亚州立大学营养科学教授、“终极容积饮食法”的作者Barbara Rolls说:“在食物中加入水会减缓胃排空的速度，这意味着你的饱腹感会持续更长时间。”
5.蔬菜沙拉（Vegetable salad）
One study showed that when the first course of a meal is a large portion of a low-calorie salad -- with iceberg and romaine lettuce, carrots, tomatoes, celery, cucumbers, fat-free dressing and light mozzarella cheese -- people are more satiated and eat fewer calories for the entire meal compared with when skipping the salad.
一项研究表明，当进食的第一道菜是大量的低热量沙拉，如透明包菜、生菜、胡萝卜、西红柿、芹菜、黄瓜、脱脂沙拉酱和轻马苏里拉奶酪，人们会更有满足感，从而进食更少的卡路里。
Salads promote satiety because vegetables such as lettuce, tomatoes and cucumbers have a high water content. Plus, you're getting a healthy dose of fiber, which contributes to fullness. And though it may sound counterintuitive, fat-free dressing is not necessarily the best choice, as fat is necessary to absorb fat-soluble vitamins. "A salad should be primarily vegetables. ... You can use regular salad dressing, but don't have it swimming in it," Rolls said.
沙拉能促进饱腹感，因为生菜、西红柿和黄瓜等蔬菜的水分含量很高。另外，蔬菜中含有很多健康的纤维，这也有助于饱腹。尽管这听起来可能有些违反直觉，但脱脂的酱料并不一定是最好的选择，因为脂肪是吸收脂溶性维生素的必要条件。“沙拉的应该是盘中的主食，而不是让萨拉在酱料中游泳”， Barbara Rolls说。
6.菠菜（Spinach）
Spinach is a source of thylakoids, the chlorophyll-bearing parts of green leaves. But aside from their role in photosynthesis, research suggests that thylakoids may be helpful in reducing the amount of food we eat.
菠菜是类囊体的一种来源，是含叶绿素丰富的植物。但是，类囊体除了在光合作用中发挥作用外，研究表明，类囊体还可能有助于减少我们的进食量。
One study found that when individuals consumed a high-fat meal with the addition of thylakoids, their levels of the satiety hormone CCK increased, along with levels of leptin, the hormone that signals you to "stop" eating. They also experienced a decrease in levels of ghrelin, the hormone that stimulates appetite.
一项研究发现，当人们摄入高脂肪食物和额外的类囊体食物时，他们的饱腹感会增加，而瘦素水平也会增加。瘦素是一种激素，会让你“停止”进食。同时，胃饥饿素下降，这是一种刺激食欲的激素。
Another study found similar results when thylakoids were added to carbohydrate-rich meals. "They suppress the urge for sweets and the urge for snacking," said study author Charlotte Erlanson-Albertsson, professor of appetite control at Lund University in Sweden.
另一项研究发现，当类囊体食物添加到富含淀粉的食物中时，会产生类似的结果。瑞典隆德大学食欲控制教授夏洛特埃尔兰森-阿尔伯森说：“他们抑制了甜食的欲望，也抑制了吃零食的冲动。”
Erlanson-Albertsson's research has also shown that consuming thylakoid-rich
spinach extract contributes to weight loss.
埃尔兰森-阿尔伯森的研究还表明，食用富含类囊体的菠菜提取物也有助于减轻体重。
7.亚麻籽（Flaxseed）
Flaxseed is rich in two natural appetite suppressants: omega-3 fats and fiber. One tablespoon of whole flaxseed has 3 grams of fiber and about 4 grams of healthful fat; one tablespoon of ground flaxseed has 2 grams of fiber and about 4 grams of beneficial fat.
亚麻籽富含两种天然的食欲抑制剂：欧米伽3脂肪酸和纤维。一汤匙全亚麻籽含有3克纤维和4克健康脂肪；一汤匙磨碎的亚麻籽含有2克纤维和4克有益脂肪。
Fiber from flaxseed can keep us satisfied and full without contributing any calories. One study found that when individuals consumed flaxseed fiber as part of a drink or as a tablet after an overnight fast, it significantly suppressed appetite and reduced calorie intake during lunch.
亚麻籽纤维能让我们饱足，它不含任何热量。一项研究发现，当人们在早餐时摄入亚麻籽纤维，无论是与饮料同食还是作为药片服用，它都会在午餐的时候显著的抑制食欲，减少热量摄入。
Fiber offers a "bulking" effect, which contributes to its effects on satiety. This may help explain why high fiber intakes are associated with lower body weights. Additionally, the fat in flaxseed can help slow the rise in blood sugar when flax is consumed with carbohydrate-rich foods.
纤维提供了一种“膨胀”效应，所以会产生饱腹感。这可能有助于解释为什么高纤维摄入量与较低的体重的关系。此外，当亚麻籽与富含高糖的碳水化合物一起食用时，亚麻籽中的脂肪可以帮助减缓血糖的快速上升。
Resources：http://www.cnn.com/2017/07/21/health/food-suppress-appetite-drayer/index.html
注：图片来自搜狗搜索
截止到 2017 年 8 月 2 号上午 8:00 时，本平台关注人数为：128440名。