摸不到肚脐？教你一天减掉小肚腩

 　　Trying to beat the bloat in a day? Eat five times, drink six to eight glasses of water, and chew each mouthful of food until it almost turns to liquid, and make sure your calcium¹ levels are high，nutritionists advise.

　　想要在一天之内减掉小肚腩？营养学家建议我们：要一天进食5次，喝6-8杯水，每吃一口食物都要充分咀嚼，直到食物几乎化为流食为止，并且保证你摄取的钙含量较高。

　　You should also avoid chewing gum, steer² clear of beans, roots vegetables, and cut down on salt.

　　你还应该避免嚼口香糖，避免吃豆类食物，根茎类蔬菜，减少盐的摄取量。

　　Remember to incorporate foods such as kale, egg whites and yogurt, all which speed up metabolism³, to your diet.

　　记住要吃甘蓝菜，蛋白和酸奶等食物，这些食物都能够加速新陈代谢，有利于减肥。

　　摸不到肚脐？教你一天减掉小肚腩

　　But it is as much about what you avoid as it is about what you eat. To reduce bloating the main foods to avoid are sugar, wheat, caffeine and alcohol as these are the ones most likely to cause bloating and weight gain.

　　但同时，避免哪些食物与选择哪些食物同等重要。为了缓解水肿，主食应避免吃糖类食物，面粉类食物，避免喝咖啡和酒精饮料，这些食物和饮料很可能造成水肿和体重增加。

　　By cutting these out, drinking more water and eating more lean proteins you’ll also help balance your blood sugar levels, which means you’ll have a steady amount of energy to help stop those cravings for unhealthy, fattening⁴ foods like crisps, sweets and chocolate.

　　避开上述食品，多饮水，多吃含瘦肉蛋白的食物，同样也有助于平衡体内的血糖值，这意味着你有稳定的能量值，能够抵御薯片、甜食、巧克力等不健康的致胖食品的诱惑。

　　Half a grapefruit should suffice for a mid-morning snack.

　　在早晨至中午之间，半个葡萄柚足够充当一份点心。

　　It will also help you feel lighter⁵, more focused and more energetic too.

　　这份点心还会让你感到身心舒畅，注意力集中，精力充沛。

　　If you're pressed for time and need to get in shape very quickly, a healthy eating plan (below) will go some way to helping⁶ shed the bloat.

　　如果你时间紧迫，需要短时间内实现完美体形，下面这份健康食谱将对你减掉肚腩提供帮助。

　　BREAKFAST

　　早餐

　　Eat:One slice of wholegrain toast with nut butter or porridge with berries and almond butter or two hard boiled eggs and a cup of berries.

　　主食：一片全麦面包加上果仁奶油，或者一碗加上蓝莓的燕麦粥和杏仁酱，或者两个水煮蛋加上一汤匙的浆果

　　Drink:Start the day with water and add juice from a lemon. It will make you feel invigorated.

　　饮品：用加入柠檬汁的清水作为早餐第一杯饮料。它会让你精神百倍。

　　LUNCH

　　午餐

　　Eat: Kale or spinach⁷ leaves with cherry tomatoes, cucumber, carrots, avocado, hard boiled egg, sunflower seeds and lemon and vinegar dressing⁸.

　　主食：甘蓝菜或菠菜加上小番茄，黄瓜，胡萝卜，鳄梨，水煮蛋，葵瓜子，甜瓜，淋上醋。

　　Drink:After your meal drink peppermint⁹ or lemongrass tea, which both are great for improve the digestion¹⁰.

　　饮品：吃完饭后喝一杯含有薄荷叶或柠檬草的茶，两种茶叶都十分有助于消化。

　　DINNER

　　晚餐

　　Eat:Grilled salmon¹¹ with spinach sauteed in olive oil and garlic.

　　主食：烤鲑鱼加上橄榄油和大蒜炒的菠菜。

　　Drink: Water.

　　饮品：清水

1 calcium   

n.钙(化学符号Ca)

参考例句：

• We need calcium to make bones.我们需要钙来壮骨。
• Calcium is found most abundantly in milk.奶含钙最丰富。

2 steer   

vt.驾驶，为…操舵；引导；vi.驾驶

参考例句：

• If you push the car, I'll steer it.如果你来推车，我就来驾车。
• It's no use trying to steer the boy into a course of action that suits you.想说服这孩子按你的方式行事是徒劳的。

3 metabolism   

n.新陈代谢

参考例句：

• After years of dieting,Carol's metabolism was completely out of whack.经过数年的节食，卡罗尔的新陈代谢完全紊乱了。
• All living matter undergoes a process of metabolism.生物都有新陈代谢。

4 fattening   

adj.（食物）要使人发胖的v.喂肥( fatten的现在分词 )；养肥（牲畜）；使（钱）增多；使（公司）升值

参考例句：

• The doctor has advised him to keep off fattening food. 医生已建议他不要吃致肥食物。 来自《简明英汉词典》
• We substitute margarine for cream because cream is fattening. 我们用人造黄油代替奶油，因为奶油会使人发胖。 来自《简明英汉词典》

5 lighter   

n.打火机，点火器；驳船；v.用驳船运送；light的比较级

参考例句：

• The portrait was touched up so as to make it lighter.这张画经过润色，色调明朗了一些。
• The lighter works off the car battery.引燃器利用汽车蓄电池打火。

6 helping   

n.食物的一份&adj.帮助人的，辅助的

参考例句：

• The poor children regularly pony up for a second helping of my hamburger. 那些可怜的孩子们总是要求我把我的汉堡包再给他们一份。
• By doing this, they may at times be helping to restore competition. 这样一来, 他在某些时候,有助于竞争的加强。

7 spinach   

n.菠菜

参考例句：

• Eating spinach is supposed to make you strong.据说吃菠菜能使人强壮。
• You should eat such vegetables as carrot,celery and spinach.你应该吃胡萝卜、芹菜和菠菜这类的蔬菜。

8 dressing   

n.(食物)调料；包扎伤口的用品，敷料

参考例句：

• Don't spend such a lot of time in dressing yourself.别花那么多时间来打扮自己。
• The children enjoy dressing up in mother's old clothes.孩子们喜欢穿上妈妈旧时的衣服玩。

9 peppermint   

n.薄荷，薄荷油，薄荷糖

参考例句：

• Peppermint oil is very good for regulating digestive disorders.薄荷油能很有效地调节消化系统失调。
• He sat down,popped in a peppermint and promptly choked to death.他坐下来，突然往嘴里放了一颗薄荷糖，当即被噎死。

10 digestion   

n.消化，吸收

参考例句：

• This kind of tea acts as an aid to digestion.这种茶可助消化。
• This food is easy of digestion.这食物容易消化。

11 salmon   

n.鲑，大马哈鱼，橙红色的

参考例句：

• We saw a salmon jumping in the waterfall there.我们看见一条大马哈鱼在那边瀑布中跳跃。
• Do you have any fresh salmon in at the moment?现在有新鲜大马哈鱼卖吗？