吃得少不如吃得巧 - 7项你以为的减肥拒绝往来户 • Eating Smart Is Better Than Eating Less - 7 foods you think you can't eat while losing weight

部分人认为，减肥能够吃的食物就只有无限的蔬菜、禁止任何的碳水化合物、零食点心更是避之不得，让减肥的日子变得无聊又无趣，然后很快就会因为太想吃某些高热量食物，就放弃了减肥之路。
以下列出7项，是大家认为在减肥时需要痛苦忌口的食物，但只要换个吃法，适当的调整饮食菜单，在漫长的减肥道路上还是可以吃的哦。

1、披萨

• 意大利科学家研究发现，披萨上的番茄所含的茄红素和其他抗氧化物的效果，可降低罹患食道癌、口腔癌、大肠癌的机率。
• 吃法上可以挑选脆皮的蔬菜类披萨，搭配清爽沙拉及蔬菜汤，就不会吃下多余热量及负担。

2、花生酱

• 花生酱因为含有油脂而被列为肥胖食物，不过花生酱里所含的不饱和单元脂肪酸及维生素E是可以降低坏胆固醇，并且保护心脏。
• 吃法上可以选择全麦或黑麦吐司涂上1匙花生酱，满足口腹之欲又有饱足感。
• 切记不可与热量高的食物搭配，像是饼干、蛋糕等。

3、巧克力

• 选择黑巧克力，而不是牛奶巧克力。因为黑巧克力中富含像是可可多酚及类黄酮，可以降低坏的胆固醇，提高好的胆固醇。
• 意大利科学家的研究还证实了黑巧克力可以降血压、预防二型糖尿病。

4、起司

• 吃吐司时建议搭配起司，而不是奶油。起司是良好的钙质来源，可预防骨质疏松，强化骨骼和牙齿。
• 吃法上建议蓝起司或新鲜的羊奶起司，因为这两种起司里含的人工香料以及热量较少。

5、冰淇淋

• 营养师认为，冰淇淋含有较好的植物性蛋白质，也有钙、钾可维持骨骼和牙齿的健康，可以帮助人维持长期的健康饮食。（吃的时候要注意份量，冰淇淋仍有热量及脂肪存在). 
• 吃法上可以选择一杯半的低卡冰淇淋，再搭配低卡起司及沙拉、低卡贝果，便可以成为一餐。

6、香蕉

• 一根香蕉大概是半碗饭的热量，是很好的热量来源。
• 让有搭配运动来减重的人，在运动前适当的补充热量，才不会在运动后因热量大量流失而想要暴风进食。

7、牛肉

• 美国的研究发现，瘦牛肉与鸡肉、鱼肉一样，并不会增加人体的胆固醇，且含有许多女性需要的营养，像是铁、锌、维生素B12。因此，女性减肥时，除了鸡肉、鱼肉，也可以考虑瘦牛肉哦。

Some people think that the only food that can be eaten for weight loss is unlimited vegetables, prohibiting any carbohydrates and snacks, which makes the days of losing weight boring and uninteresting, and then quickly eat some high-calorie foods because of too much cravings, then give up the road to weight loss.

Listed below are 7 foods that everyone thinks should be avoided when losing weight, but as long as you change the way you eat and adjust the diet menu appropriately, you can still eat it on the long road to weight loss.

𝟭. 𝗣𝗶𝘇𝘇𝗮

• Italian scientists found that the effect of lycopene and other antioxidants contained in tomatoes on pizza can reduce the risk of esophageal cancer, oral cancer, and colorectal cancer.
• In terms of eating method, you can choose a crispy vegetable pizza, with a refreshing salad and vegetable soup, to avoid excess calories and burden.

𝟮. 𝗣𝗲𝗮𝗻𝘂𝘁 𝗕𝘂𝘁𝘁𝗲𝗿

• Peanut butter is classified as an obese food because it contains fat, but the unsaturated monounsaturated fatty acids and vitamin E contained in peanut butter can lower bad cholesterol and protect the heart.
• In terms of eating method, you can choose whole wheat or rye toast with 1 spoon of peanut butter to satisfy your appetite and feel full.
• Remember not to pair with high-calorie foods, such as cookies, cakes, etc.

𝟯. 𝗖𝗵𝗼𝗰𝗼𝗹𝗮𝘁𝗲

• Choose dark chocolate instead of milk chocolate. Because dark chocolate is rich in cocoa polyphenols and flavonoids, it can reduce bad cholesterol and increase good cholesterol.
• Research by Italian scientists has also proved that dark chocolate can lower blood pressure and prevent type 2 diabetes.

𝟰. 𝗖𝗵𝗲𝗲𝘀𝗲

• Cheese is recommended when eating toast, not cream. Cheese is a good source of calcium, which prevents osteoporosis and strengthens bones and tooth.
• It is recommended to eat blue cheese or fresh goat's milk cheese, because these two kinds of cheese contain relatively less artificial flavors and calories.

𝟱. 𝗜𝗰𝗲 𝗖𝗿𝗲𝗮𝗺

• Nutritionists believe that ice cream contains better plant-based protein, calcium and potassium to maintain bone and tooth health, and can help people maintain a long-term healthy diet. (Pay attention to the portion size when eating, ice cream still has calories and fat).
• In terms of eating method, you can choose a cup and a half of low-calorie ice cream, and then match it with low-calorie cheese, salad, and low-calorie bagels to make a meal.

𝟲. 𝗕𝗮𝗻𝗮𝗻𝗮

• A banana is about half the calories of a bowl of rice, which is a good source of calories.
• Let people who have combined exercise to lose weight properly supplement calories before exercise, so that they will not want to eat too much due to a large loss of calories after exercise.

𝟳. 𝗕𝗲𝗲𝗳

• American studies have found that lean beef, like chicken and fish, does not increase cholesterol in the body, and contains many nutrients that women need, such as iron, zinc, and vitamin B12. Therefore, when women are losing weight, in addition to chicken and fish, lean beef can also be considered.

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