4簡單的食物選擇,幫助您減肥並保持健康

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4簡單的食物選擇,幫助您減肥並保持健康You don’t have to quit bread, but make sure it’s wholegrain. SHUTTERSTOCK

減肥很難。 而且要保持它更難。 許多人實現短期減肥只能恢復以前的生活方式選擇 - 以及之前的體重 - 隨著時間的推移。 這可以導致體重減輕和體重增加之間的溜溜球。

One of the problems is that weight-loss diets aren’t sustainable. They leave dieters feeling hungry and aren’t giving them the essential nutrients they need to maintain their long-term health.

But certain food choices can 促進減肥 - provide the nutrients you need to function well and thrive. These four food choices are a good place to start.

1. Whole grains help us to feel full

我們中的許多 choose bread as part of our lunchtime meal. Switching from white to whole grain bread for your sandwich can help you feel full for longer, so you’re likely to eat less during the following meal.

The whole grain is made up of three major parts: the bran, endosperm and germ. This structure helps some of the energy to escape during the digestive process, leading to the body absorbing fewer kilojoules.

Whole grains help protect against chronic diseases including heart disease, type 2 diabetes and some cancers. The grains exert their benefits by regulating bowel function through increased faecal bulk and by feeding healthy gut bacteria.

Whole grains are easy to include in a weight-loss diet. In addition to breads, they can also be found in oats for breakfast, or popcorn for a snack.

2. Colourful veggies provide a range of nutrients

Vegetables are full of essential nutrients including folate, vitamin C, various B vitamins, potassium and fibre. They are also low in energy, providing approximately 100 to 350 kilojoules per 100g (24-84 calories per 100g).

什麼時候 trying to lose weight, people tend to eat greater quantities of vegetables, but they don’t tend to choose a wide variety of vegetables beyond those they normally eat.

To aid weight loss, make sure you’re getting a high proportion of your kilojoules from 蔬菜 and try to have as many different colours on your plate as you can.

If you feel like you don’t have time to cook, frozen vegetables are a quick and easy option, and they are just as nutritious as fresh vegetables.

4簡單的食物選擇,幫助您減肥並保持健康Vegetables contain essential nutrients including potassium, folate and fibre. Hermes Rivera

3. Snack on nuts

When trying to lose weight, high-fat foods are often the first to go. But while nuts are generally high in fat and related kilojoules, they are high in fibre, helping us to feel full for longer

Nuts contain a number of beneficial vitamins and minerals for our health including healthy fats, protein, various B vitamins, zinc, magnesium and other minerals. Eating nuts has been shown to be beneficial in reducing the risk of heart disease and managing type 2 diabetes.

We’re also beginning to realise we don’t absorb all the kilojoules from nuts when we eat them. In fact, research suggests we absorb up to 30%少 fat from nuts than we had first thought.

Try eating a handful of nuts (around 30 grams) as a snack or adding them to your meals throughout the day.

4. Quench your thirst with water

Listening to your hunger and thirst signals can make a big difference when trying to lose weight.

Throughout the day, our bodily signals for thirst may be greater than our feelings of hunger. When you think you’re hungry, see if you are actually thirsty by having a glass of water first.

If you’re used to reaching for soft drink or cordial rather than the water, start the switch slowly. Replace half of each glass you drink with water and increase the water component over time. Eventually your preferences will shift.

Our bodies 需要水 for fluid balance, body temperature regulation, cognitive performance, as well as gastrointestinal, kidney and heart function. Drinking plenty of water also improves the complexion of the skin and can reduce the likelihood of getting headaches.

4簡單的食物選擇,幫助您減肥並保持健康Hungry? Or could you be thirsty? August_0802/Shutterstock

A final word

Although some food choices can promote weight loss and prevent subsequent weight gain, your total eating pattern is the ultimate predictor of body weight. Exercise and physical activity also plays an important role.

A healthy eating pattern for weight loss should be based on the Australian dietary guidelines, which are general recommendations for healthy eating. Aim for five serves of vegetables and two serves of fruit a day, alongside whole grain breads and cereals, lean meat and low-fat dairy. While this may sound like a lot of food, studies have shown these combinations will aid 減肥.

Although there will always be easier ways of losing weight, small changes towards healthier eating habits will help you to not only lose weight, but will provide you with the right habits to avoid regaining weight in the future.談話

關於作者

Yasmine Probst,醫學院高級講師, 臥龍崗大學; Elizabeth Neale, Career Development Fellow (Lecturer), 臥龍崗大學, and Vivienne Guan, Associate Research Fellow, 臥龍崗大學

本文重新發表 談話 根據知識共享許可。 閱讀 原創文章.

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