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双语阅读 这些高蛋白质食物能帮你减肥

2017-06-16来源: 互联网浏览量:
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  1) Peas

  1) 豌豆

  While most veggies average between one to fivegrams of protein per serving, a cup of peas cancontain up to 10 grams, making it one of the mostimportant plant-based protein sources out there,says Mary Dan Eades, M.D., author of Protein Power.But that's not all: Unlike other plant sources, peasalso contain high levels of glutamine, an amino acidcompound that helps repair your muscles afterworkouts, improve digestive health, and they've evenbeen shown to reduce sugar and alcohol cravings. In other words, start defrosting that bag inthe freezer, like, right now.

  虽然大多数的蔬菜平均每份含1至5克蛋白质,但一杯豌豆含有的蛋白质含量可达10克,使其成为最重要的植物蛋白来源之一,《蛋白粉》一书的作者玛丽·丹·伊德斯博士说道。但还不仅仅如此:与其它植物来源不同,豌豆还富含谷氨酰胺,这是能帮助复原锻炼后的肌肉、促进消化健康的氨基酸化合物,同时还能减少人们对糖和酒欲望。换句话说,现在就开始解冻冰箱里的豌豆袋吧!

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  2) Wild salmon

  2)野生三文鱼

  "Out of all the protein sources, I would put organic wild fish as the best protein choice outthere," says Perlmutter. Considering a five-ounce portion packs a hefty 39 grams of protein init, we totally get why. Not to mention it's full of omega-3 fatty acids, which help lower the riskof coronary heart disease, keep your LDL cholesterol levels in check (that's the bad kind), andreduce inflammation. While farmed salmon has a decent amount of nutrients in it, Perlmuttersays it's worth getting the wild variety, which the USDA says has around 130 fewer calories perserving.

  "在所有的蛋白质来源中,我会将有机野生鱼选作最好的蛋白质来源,"波尔马特说道。鉴于五盎司的野生三文鱼就含有异常多的蛋白质--39克,原因也就显而易见了。更别说野生三文鱼还富含欧米茄3脂肪酸,能降低人们患冠心病的风险,使人们低密度脂蛋白胆固醇的(坏胆固醇)水平保持平稳,同时还能缓解炎症。虽然养殖的三文鱼也富含营养,但波尔马特说吃野生三文鱼是值得的,因为美国农业部表示每份野生三文鱼要比养殖三文鱼少130卡。

  3) Cottage cheese

  3)松软干酪

  Cheese fans, rejoice: You don't need to make a huge sacrifice when you're trying to loseweight. With a whopping 25 grams of protein and only 200 calories in a cup, a scoop ofcottage cheese makes for a perfect afternoon snack. Plus it's chock-full of casein, a dairyprotein that ultimately keeps you full longer, so you won't be so tempted by that damnvending machine come 3:00 PM.

  奶酪粉丝们,欢呼吧:当你试着减肥时,你不需要牺牲太多。一小杯松软干酪含有高达25克的蛋白质,却只含200卡,是午后零食的完美选择哦。此外,松软干酪富含酪蛋白,这是一种最终能让你饱腹感更持久的乳制品蛋白质,因此下午3点时你就不会被该死的自动售货机诱惑了。

  4) Eggs

  4)鸡蛋

  But we're not just talking egg whites, people. Even though some claim there's too muchcholesterol and saturated fat in the yolk, Eades points out that the yolk is exactly where you'llfind tons of vitamins A, D, and E-stuff you're not going to get in the whites alone. And youcan't argue with the heart healthy omega-3s, which research has shown reduces the risk ofheart disease and weight problems.

  亲们,我们说的不只是蛋白。即使有些人声称蛋黄含有太多的胆固醇和饱和脂肪,但伊德斯指出大量的维生素A、维生素D和E恰恰都存在于蛋黄中--仅靠蛋白你是不能获得这些营养物质的。你也无法反驳有益心脏健康的欧米茄3,研究已证明欧米茄3能降低人们患心脏病和有体重问题的风险。

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本文关键字:ACT阅读,ACT阅读材料,ACT备考
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