Kefir

酸牛奶

"If you've been eating the standard American diet, you have an overgrowth of the gut¹ bacteria that trigger cravings, and you'll keep eating the same way," says Robynne Chutkan, M.D., author of Gutbliss. Fermented² foods like kefir are naturally prebiotic, meaning they encourage the growth of good bacteria and help your body break down food more efficiently³. Not a fan of the drinkable yogurt? Sauerkraut, kimchi, and pickled veggies work the same way.

"如果你吃的一直都是标准美餐，那你体内引起嘴馋的肠道细菌一定繁衍得很旺盛，因此你还会继续吃，"Gutbliss 的作者Robynne Chutkan博士说道。像酸牛奶这样的发酵食物是天然的益生元，所以它们能促进有益菌的繁衍、帮助身体更有效的分解食物。不喜欢饮用酸奶？德国泡菜、韩国泡菜和腌蔬菜也能达到同样的效果。

Salmon⁴

三文鱼

Wild salmon has more brain-, heart-, joint-, and gut-healthy omega-3 fatty acids than any other food, plus it's low-glycemic, meaning it prevents insulin spikes⁵ and fat storage around the middle. "The key to staying lean is the balance of omega-3 and omega-6 fatty acids," says William Sears, M.D., author of The Omega-3 Effect. "And the fats in salmon are satisfying, making it difficult to overeat."

野生三文鱼比其它食物含有更多有益大脑、心脏、关节和肠道健康的欧米茄3脂肪酸，此外，野生三文鱼低糖、意味着能预防胰岛素升高和腹部脂肪堆积。"保持身材苗条的关键就是欧米茄3和欧米茄6脂肪酸的平衡，"《欧米茄3效应》（The Omega-3 Effect）一书的作者威廉·西尔斯博士说道。"而三文鱼中的脂肪很容易让人产生饱腹感，因此人们不会吃太多。"

Walnuts⁶

核桃

"Eating omega-3 fatty acids, which walnuts are full of, activates⁷ fat-burning by changing your insulin resistance," says Mark Hyman, M.D., author of The Blood Sugar Solution 10-Day Detox Diet. "They're also an important part of a low-glycemic diet, which studies show burn 300 calories more per day than a high-glycemic one."

"摄入欧米茄3脂肪酸能通过改变人体内胰岛素抵抗性而促进脂肪燃烧，"《血糖解决方法--为期10天的排毒饮食》一书的作者马克·海曼博士说道。"核桃也是低糖饮食的重要部分，研究表明低糖饮食每天比高糖饮食多燃烧300卡路里。"

Sardines⁸

沙丁鱼

Not everyone's a fan of this fish, but if you do like it, you're in for a real treat. In addition to low mercury and lots of omega-3 fatty acids, sardines are rich in vitamin B and cholane. "And unlike industrial or inhumanely raised animal products, high-quality protein like sardines aren't inflammatory," says Hyman.

不是所有人都喜欢沙丁鱼，但如果你真的喜欢，那你可就享福了。除了汞含量低、欧米茄3脂肪酸含量高，沙丁鱼还富含维生素B和胆碱。"而且不像工业或非人工养殖的动物产品那样，像沙丁鱼这样的高品质蛋白不会引发炎症，"海曼说道。

Kale

羽衣甘蓝

Good thing this green is now in every grocery store and on so many menus. An alkaline food, it's high in fiber⁹, which slows the release of glucose¹⁰ to prevent insulin spikes. "It's also packed with energizing¹¹ iron and magnesium¹², which helps reduce stress hormones¹³ in the body," says Edgson.

现在，每家杂货店都售卖这一有益身体的绿色蔬菜，而且很多菜单上也有这道菜。羽衣甘蓝是一种碱性食物、纤维含量高、能减缓葡萄糖的释放，从而预防胰岛素升高。"羽衣甘蓝还富含使人充满活力的铁元素和镁元素，有助于减少体内的应激激素，"埃奇森说道。

Olive oil

橄榄油

Ditch the butter, put aside the cooking spray, and coat your pan in olive oil. Like fish oil, it's full of omega-3 fatty acids that help keep your gut, brain, and other organs working efficiently, thus regulating your appetite.

舍弃黄油、将喷雾油放到一边，然后在锅里放些橄榄油吧。和鱼油一样，橄榄油也富含欧米茄3脂肪酸，有助于你的肠道、大脑和其它器官有效运作、从而调节人们的胃口。