新概念雙語：邊吃邊瘦：七種食物提高新陳代謝率

Whether you’re a bodybuilder or just someone who’s looking for an easy way to lose that excess fat, accelerating your metabolism plays an important role. This can be achieved by eating the appropriate types of foods.

無論你是一名健身愛好者還是想尋找一個減肥的便捷方法，提高新陳代謝率都非常重要。你可以通過食用合適的食物來達(dá)到目標(biāo)。

Combining carbohydrates, protein, and fat (yes, fat found in some foods) can definitely change your lifestyle and lead you towards increasing your metabolism rate.

搭配好淀粉、蛋白質(zhì)和脂肪(存在于食物中的脂肪)這三樣指標(biāo)，可以完全改變你的生活方式，提高你的新陳代謝率。

The best combination out there consists of foods and meals that contain high amounts of protein, moderate amounts of fat, and low amounts of carbohydrates. In other words, a high protein diet but do not eliminate fats and carbohydrates completely. Here are some of the best examples:

最好食物搭配包括高含量的蛋白質(zhì)，中等含量的脂肪和低含量的淀粉。簡單概括就是，高含量的蛋白質(zhì)但并不消除脂肪和淀粉含量。這里有幾個很好的例子可參考。

1. Eggs With Steak

雞蛋和牛排

A typical American breakfast consisting of fried eggs and bacon will not give you the protein your body needs to accelerate its metabolism, though it’s a good start.

炸雞蛋和培根是典型的美國人早餐，盡管這樣的早餐作為一天的開始固然不錯，然而這樣的早餐搭配沒有包括可以促進(jìn)新陳代謝的蛋白質(zhì)含量。

To improve on this, steak is recommended over bacon because it has less fats. We also suggest you to find leaner cuts of steak, while the eggs should be boiled. Hard boiled eggs are far healthier than fried ones as you cut down on oil or butter, both high in fat content.

為了改善這點(diǎn)，建議用牛排代替培根，因?yàn)榕Ｅ胖竞康?。建議你選擇牛排的瘦肉部分，雞蛋煮熟食用。煮雞蛋比炸雞蛋要健康很多，因?yàn)槭秤糜秃忘S油都有高含量的脂肪。

This simple method to replace the all-American breakfast allows you to eat more healthily with more protein and less fats.

這個代替美國式早餐的方法為你提供更多的蛋白質(zhì)和少許的脂肪，確實(shí)是很健康的飲食搭配。

2. Chocolate Shake With Peanut Butter

巧克力和花生醬

To prepare this high protein shake, use protein powder or chocolate protein powder if you have a sweet tooth, which is a good enough substitute. The other main ingredient is peanut butter which is high in protein and fat.。

如果你是個甜食愛好者，你可以吃高蛋白質(zhì)含量的混合飲品，加入蛋白質(zhì)粉或者巧克力蛋白質(zhì)粉即可。最主要的原料是擁有高含量蛋白質(zhì)和脂肪的花生醬

To prepare it, you will need a cup of almond milk, half a cup of cottage cheese, three spoons of peanut butter, two scoops of protein powder, and sweetener that has no calories. All you have to do is blend all of these ingredients together until the mixture is thick enough. This shake is great if you have just finished a gym session, or to replace that Starbucks frappuccino you are thinking of.

為了準(zhǔn)備這樣的早餐，你需要一杯杏仁牛奶，半杯松軟干酪，三勺花生醬，兩大勺蛋白質(zhì)粉和不含有卡路里的甜味劑。你所需要做的就是將所有的原料混合到一起攪拌直至粘稠。如果你剛剛結(jié)束一個健身運(yùn)動，那這個飲品來代替你想喝的星巴克法布奇諾很是不錯。

3. Burgers Without Buns

沒有面包的漢堡

No matter how good your hamburger might be, the bun has got to go，because it is high in carbohydrates. The same goes for all other breads, rolls, and pastry. In general, consider replacing burger meals with something healthier, or a meal high in protein and not carbohydrates.

不管你想吃多美味的漢堡，面包必須去掉，因?yàn)槊姘泻芨叩牡矸?。任何其他面包和糕點(diǎn)也是一樣的。總之，盡量用更加健康或者含有高蛋白低淀粉的食物代替面包。

4. Grilled Salmon

烤鮭魚

Salmon not only taste good, but the health benefits it contains is one reason why people love it. Salmon fish packs omega-3 and protein.

鮭魚不僅很美味，而且富含有助于健康的營養(yǎng)成分，這也是很多人喜愛的原因。鮭魚富含歐米加-3 和蛋白質(zhì)。

For those who are into strength training, salmon supports your muscle growth by providing protein for muscle repair and growth. Monounsaturated fats in salmon ensures it provides the healthy fats needed in your body.

對于正在健身的人群，鮭魚為你肌肉的修復(fù)和增長提供蛋白質(zhì)。鮭魚里面的單不飽和脂肪為你提供身體需要的脂肪需要。

Salmon also contains niacin which can help to make your skin and hair look better.

鮭魚包含的尼克酸能夠讓你的皮膚和頭發(fā)光澤有彈性。

The best way to cook salmon is to smoke-grill it. Place the slab of salmon down on a hot grill, close the lid and let the smoke cook it to perfection. However, make sure you do not overcook it – salmon is generally best prepared when it’s not overcooked.

烹制鮭魚最好的方法是煙熏。把鮭魚放在烤架上，蓋上蓋子，讓煙將鮭魚熏熟。然而，確保不能過度加熱—鮭魚最好不要過度烹飪。

5. Water

水

Have you ever found yourself dehydrated? Did you know it can slow down your metabolism? Drinking water is actually the most simple way to keep your metabolic rate up, and not to mention, it is a lot healthier than any juice or cola you want to reach out for.

你是否有時(shí)感覺自己缺水呢?你知道缺水會讓你降低新陳代謝嗎?喝水是提高你新陳代謝率的最簡單的方法，別忘了，水比任何任何的果汁和可樂都要健康。

One simple tip is to drink cold water whenever you can, as your body will have to burn more calories to make it warm.

一個簡單的建議是無論何時(shí)都要喝冷水，因?yàn)槟愕纳眢w將會燃燒更多的卡路里去把水加熱。

A good rule to follow on how much water one needs is to drink 1 liter per 25 kilograms of your body weight. For example, if someone weighs 75 kilograms, they will have to drink 3 liters of water daily to keep their metabolism levels up.

一個人身體每天需要喝多少水，有個簡單的規(guī)則可循：身體沒25公斤需要喝1公升的水。例如，如果你體重75公斤，那你每天需要喝3公升的水來保持較高的新陳代謝。

6. Caffeine

咖啡

Numerous studies have examined caffeine intake and the benefits and downsides of it. Coffee is mostly beneficial and it helps people to lose weight. It burns fat by giving your metabolism a slight boost, not to mention that it gives you an energy boost and keep you alert.

很多研究調(diào)查了咖啡因攝入對于身體的利弊?？Х瓤梢詭椭藗儨p肥?？Х纫蛲ㄟ^燃燒脂肪來促進(jìn)身體新陳代謝，當(dāng)然咖啡因也能讓你精力充沛。

Don’t forget that you can get your caffeine in many different forms like pills, energy drinks, and even tea, which is probably the healthiest option when compared to others.

不要忘記，你可以通過藥丸，能量飲料和茶水中攝取咖啡因，這或許是最健康的方式。

7. Slow-cooker Stew

慢燉菜

If you are on a diet that is high in protein, then this special stew is something you simply have to try! The name itself tells you that the cooking process will take long. Luckily, it’s an easy recipe that consists of the following ingredients: one pound of diced beef, one bay leaf, three chopped carrots, three chopped celery stacks, one chopped onion, salt, pepper, oregano (to taste), and enough water to cover the meat and the vegetables while it is cooking.

如果你的飲食蛋白質(zhì)含量高，那這個特別的慢燉菜你可以試試!顧名思義，這道菜烹飪需要很長時(shí)間。幸運(yùn)的是，這道菜譜用料很簡單：1磅切丁牛肉，一片月桂葉，三份剁成小塊的胡蘿卜，三份剁成小塊的芹菜，剁碎的大蔥，鹽，辣椒，牛至以及足量的水和蔬菜來燉菜。

Set the temperature low, and let it cook for approximately 9 hours! If that is too long a wait for you, set the temperature to high and it should be ready within 4 hours.

把溫度調(diào)低，煮近9個小時(shí)。如果覺得時(shí)間太久，那就把溫度調(diào)高些，4個小時(shí)即可。