原文: MUFA rich diets being hailed as the secret to a flat stomach

A new diet book that hit the shelves centers its meals on MUFAs, otherwise known as Mono-Unsaturated Fatty acids.  The diet book, written by a nutritionist, emphasizes MUFAs as a staple in each meal.  The MUFAs are credited with successful weight loss and the reduction of belly fat.  Research has supported the premise that MUFAs can decrease belly fat.  Experts have recommended these fats to eliminate dangerous visceral fat surrounding the organs in the abdominal region and reducing chronic diseases resulting from the unwanted fat. 

What exactly do the mono-unsaturated fats (MUFA) do to help flatten your stomach and reduce your risk of disease?   Researchers found that individuals that ate a diet rich in mono unsaturated fatty acids significantly reduced their amount of visceral belly fat.  The reduction in belly fat resulted in lost inches around the waist line.  Individuals that have successfully lost inches around their stomach and waist lines also indicated that the use of the MUFAs as a staple of each meal left them feeling fuller sooner and longer.  Because the dieters felt fuller, longer they ate less food.  And the reduction of the fat around the organs lessens the risk of chronic conditions such as diabetes. 

Both the researchers that performed studies relating to the use of MUFAs for weight loss and disease control and the dietician that wrote the now raved about diet book on MUFAs emphasize a strict daily caloric regulation.  The diet book limits dieters looking for a flat stomach to a daily caloric intake of 1600 calories.  The researchers that performed the studies warn dieters to adhere to a maximum of 2000 calories per day.  Ignoring the calorie requirements could impact the results and prevent you from attaining the flat stomach you are seeking.   

So which foods are labeled as MUFAs?  There are actually a very limited number of foods that fall within this category.  Research has only been able to successfully link specific food items to the benefits above.  Many of the MUFA foods are oils.  The MUFA rich oils are olive oil, canola oil, seed oil, grape seed oil, soybean oil.  MUFA rich foods identified by research are olives, nuts (walnuts, peanuts), seeds and avocados.  Add these MUFA rich foods to your regular diet.   

Even without regular exercise, researchers found a significant reduction of belly fat.  The MUFA diet has all the elements necessary for a successful diet.  The meals include foods that help you feel full sooner and longer.  The diet limits the number of calories you consume daily.  The meals are broken down into four or five smaller meals throughout the day.  And the foods are rich in nutrients that combat fat.  The MUFA diet just may hold the secret to flat stomachs and a healthy life.

译文: 平坦小腹的秘密——单不饱和脂肪酸大受追捧

      一本饮食书籍新上架，这本书里集中写了关于MYFAs（单不饱和脂肪酸）的膳食。这本由一位营养学家写的饮食书强调了单不饱和脂肪酸在每顿餐食中的重要性 。单不饱和脂肪酸能有效减轻体重和减少腹部脂肪。研究调查证实了它能减少腹部脂肪。它能去除围绕在器官周围的危险的腹部内脏脂肪和降低有害脂肪引起的慢性疾病的发病率，因而专家一致推荐它。

     单不饱和脂肪酸是如何做到让你的腹部变小和降低你疾病的发病率的呢？ 研究人员发现吃富含单不饱和脂肪酸的餐食能够大大地降低腹部的内脏脂肪。腹部脂肪的减少可以使腰围缩小。那些成功减小腹部和缩小腰围的人证明了单不饱和脂肪酸作为他们每餐的主要组成部分使他们能更快更持久地有饱腹感。因为节食者感到了更多的饱腹感，他们能更长时间地少吃食物。器官周围脂肪的减少能够降低例如糖尿病的慢性疾病的发病风险。研究单不饱和脂肪酸应用到减轻体重和疾病控制的研究人员和撰写节食书的营养学家都强调严格的每天卡路里摄入标准。节食书建议那些期望有平坦腹部的节食者一天摄入热量要限制在1600卡路里。这项研究的研究人员警告节食者每天最多摄取2000卡路里热量.  如果没有做到这项要求，节食效果将会别影响，会达不到你所追求的平坦小腹。

     那么哪些食物含有单不饱和脂肪酸呢?实际上含单不饱和脂肪酸的食物并不是很多。调查研究只是证明了某些食物能够有上述的益处。大多数含单不饱和脂肪酸的食物是油类，富含单不饱和脂肪酸的油类有橄榄油、蓖麻油、植物油葡萄籽油和大豆油。研究证明富含单不饱和脂肪酸的食物有橄榄、坚果（胡桃、花生）、植物种子和鳄梨。    

    研究人员发现把这些食物加到你的日常饮食中，那么即使平时你不做运动，你腹部的脂肪也会大大地减少。单不饱和脂肪酸食物包含了日常饮食所需要的所有营养元素。含单不饱和脂肪酸的膳食能让你能更快、更持久地有饱腹感。它能限制你每天摄入的卡路里量，并遵循少食多餐的原理，从而战胜肥胖。可以说，单不饱和脂肪酸饮食是平坦腹部和健康生活的金科玉律。