Contrary to popular opinion, not all fruit is created equal.

与大众舆论相左，并非所有的水果都是一样的功效。

While some fruits, when eaten in excess, contain high levels of natural sugar, there are others which, when consumed in the right amounts, can aid weight loss.

有些水果如果吃过量，则会受其所含的高水平天然糖影响；而另一些水果，在摄取适量的情况下有助于减肥。

Papaya, for instance, contains an enzyme¹ called papain which promotes the faster transit² of food through the gut³, helping⁴ to shed the pounds.

例如，木瓜含有一种酶（木瓜蛋白酶），加快食物在肠道的消化速度帮助减肥。

An infographic designed by Fitness Republic reveals the 15 fruits which are beneficial for weight loss.

健身中心设计了这个信息图，图文并茂地展示了15种有利于减肥的水果。

Liana Bonadio, Nutritionist at NutriCentre.com said: 'Fruit is a great thing to snack on if you’re watching your weight, but it has had somewhat of a bad rep by the sugar police recently.'

营养中心的营养学家利亚纳·巴纳迪奥说：“如果你在控制你的体重，那么把水果当零食吃就是个很不错的选择，但最近，抵制糖类食物的专业人士也给了水果一个差评。”

'Fruit does contain natural sugars but as you’re eating it as a whole fruit, as opposed to a juice or smoothie, the fibre will help you absorb the sugars more slowly, making it more healthy.'

“水果含有天然糖，但你吃的是新鲜水果而不是果汁或奶昔，那么水果中含有的纤维可以帮助你的身体减慢吸收糖的速度，保持身体处于比较健康的状态。”

Still do be careful to limit your fruit intake⁵ to two servings per day, and always balance it up with a protein and/or fat component⁶, which will be better for stabilising your blood sugar levels, which is crucial for weight loss.

还是要注意限制你每天的水果摄入量，每天吃两份水果即可，并坚持平衡蛋白质和/或脂肪的成分含量，这对稳定血糖指标会比较好是减肥的关键所在。

Also by adding the protein and good fats, it'll keep you fuller for longer.

还通过添加蛋白质和有益脂肪，这能使你长时间有饱腹感。

Good news for avocado fans as the creamy fruit, which is already full of good fats, has been shown to increase the metabolic⁷ rate as well as up testosterone production, the hormone⁸ responsible for weight loss in both men and women.

爱吃鳄梨这种含有益脂肪的人代谢率加快并且增加睾丸酮的分泌量，睾丸酮这种激素有助于男性和女性减肥。

When reaching for a mid-morning snack, always consider fruits which are rich in fibre.

上午想吃零食的话，就考虑吃富含纤维的水果类零食。

Pears and apples both have a high fibre content and eating just one will help you feel fuller for longer, ergo aiding weight loss.

梨和苹果的纤维含量都很高，吃一个苹果有助于你的饱腹感持续更长的时间，因此有助于减肥。

And have them unpeeled as that’s where all the filling fibre is contained.

吃梨和苹果最好不要剥皮，纤维都在皮上。

The high amount of antioxidants in blueberries rid the body of toxins⁹ that lead to weight gain.

蓝莓含大量抗氧化剂，能除去体内导致体重增加的毒素。

Bananas are filled with soluble¹⁰ fibre that curbs¹¹ the desire to eat comfort foods. Enjoy a banana with breakfast to better your waistline and your immune system.

香蕉含可溶性纤维，抑制食欲。早餐吃香蕉既瘦身又对免疫系统有益。

Dry fruits, when eaten together with fresh fruit, are effective in burning excess fat and reducing cholesterol¹².

干果与新鲜水果一起吃能有效燃烧多余的脂肪，起到降低胆固醇的作用。

Eating coconut¹³ will keep your stomach feeling fuller for longer by preventing irregular hunger pangs¹⁴. Coconuts¹⁵ also increase the liver’s rate of rate of metabolism¹⁶ by up to 30 per cent.

吃椰子能然你长时间有饱腹感，不容易受动不动就饿的折磨和困扰。椰子也能使肝脏代谢率最多增长30%。

Lemons are an excellent liver detoxifier. Drink a glass of lemon juice and water first thing in the morning to prevent fat accumulation.

柠檬是一种很好的肝脏解毒剂，早上起床后先喝一杯柠檬汁再喝一杯水能防止脂肪堆积。

The high water content in grapefruit helps increase feelings of fullness while providing very low calories.

柚子的含水量高有助于增加饱腹感，柚子的热量非常低。

Pomegranate is brimming with antioxidants which enable the body to get rid of unwanted toxins. It also helps lower your appetite.

石榴富含抗氧化剂，它能使身体排出多余毒素，它还有助于控制食欲。

Eating oranges cut a considerable amount of calories from your diet and will also keep your body well hydrated.

吃橙子能大大减少卡路里摄入，也会保持身体的良好含水状态。

Papain, an enzyme contained in papayas promotes the faster transit of food through the gut, which helps when you’re on a weight-loss diet.

木瓜中含木瓜蛋白酶，促进食物在肠道的消化速度，帮助节食减肥。

Tomatoes - yes they are a fruit - come packed with Vitamin C and lycopene, which stimulates¹⁷ the production of carnitine, an amino acid that speeds up the body’s fat burning process.

西红柿（是的，也属于水果）富含维生素C和番茄红素，刺激肉碱（一种氨基酸）产生，加速身体脂肪燃烧过程。

Cantaloupes are extremely filling fruits and a cup of the melon, which contains only 60 calories, is enough to keep you full for a long time.

哈密瓜是一种让人感觉很饱很撑的水果，一杯哈密瓜汁只含60卡路里的热量，足以让你很长一段时间都感觉很饱。

Peaches are the ideal fruit to incorporate in a low-calorie diet. They are good source of antioxidants and help flush toxins out of your body.

桃子属于低卡路里类的理想水果，富含抗氧化剂帮助身体把大量毒素排出体外。