原文: 8 Foods to Boost Your Metabolism

Eating healthy doesn’t take any more time. It’s just choosing better. —Michael Kirkbride

By Joe Wilkes of Team Beachbody

If you spend any time perusing the fashion mags and tabloid rags in the supermarket checkout line, you’ll see a wide array of articles claiming to have discovered the latest “miracle food” that will burn off the pounds while you sit on your butt and eat. Well, sadly, the news isn’t quite that good. Without regular exercise, a decent night’s sleep, and a thought-out meal plan, your metabolic rate is going to be dragging. However, there are some things you can eat that will move the needle favorably into the fat-burning zone. And most of these foods are delicious and nutritious anyway, so why not? Here are eight of the best ones.

1. Fish. Most of us have read about the benefits of fish oil, which is full of heart-healthy omega-3 fatty acids. Found in many common oily fish like mackerel, trout, sardines, herring, tuna, and salmon, it can also be taken in capsules (at least 300 mg/day) by those who are averse to seafood. Fish consumption has been found to boost your calorie burn by as much as 400 calories a day. Fish is also full of great, low-fat, muscle-building protein (which requires your body to burn more calories to digest). And now’s a great time to get fishy, as fresh wild-caught salmon is in season.
2. Dark green leafy vegetables. These include arugula, chard, chicory, collard greens, dandelion greens, kale, mustard greens, and spinach. They are full of vitamin A, vitamin C, calcium, and lots of fiber. While the vitamins are great antioxidants and very healthy for you, the fiber is where the rubber really meets the road as far as metabolism goes. Your body expends a lot more calories digesting fiber and protein than it does simply digesting carbohydrates. This is called the thermic effect—the amount of calories required to digest the food can sometimes be almost as much as the number of calories in the food itself. Dark leafies also contain many B vitamins, which are necessary to produce the enzymes for metabolism. Most other vegetables are high in fiber and low in calories and can boost your burn, but the cream of the crop, nutritionally speaking, are the dark green leafy vegetables. So listen to Popeye, and eat your spinach!
3. Tomatoes. Tomatoes have gotten a lot of good press lately, as they contain high levels of the antioxidant lycopene, which has been proven to have several anti-carcinogenic properties. And like the dark green leafy vegetables, tomatoes are also a good source of fiber. But tomatoes can also work overtime to flush fat, as they also contain citric, malic, and oxalic acids, which support your body’s kidney functions, which helps your body eliminate more waste and fat from your system.
4. Blueberries and other whole fruits. Whole fruits contain lots of fiber, and many contain so much, they can be said to have “negative calories,” meaning your body burns more calories digesting the food than it stores. One cup of blueberries only has about 80 calories, but 4 grams of fiber. Your body will expend much of those 80 calories digesting the 4 grams of fiber. Blueberries also contain lots of antioxidants, and are believed to lower cholesterol and regulate blood pressure. And they taste great! Try adding them to a high-fiber unsweetened cereal or oatmeal in the morning to get your metabolism up and running at the start of your day.
5. Whole grains. Well, if you’ve read this far, you’ve probably gotten that fiber is key to keeping the metabolic fires burning. Whole grains are one of the best sources of dietary fiber. This is where careful label reading comes in. Lots of items purporting to contain whole grains may only contain enough to make the claim truthful, and may in fact be full of insulin-spiking carbohydrates or sugars, which will take your metabolism in the wrong direction. Check the ingredient list of your breads and cereals carefully and make sure the preponderance of the ingredients is whole grain.
6. Chilies, curries, and other spices. Ever eaten a particularly spicy meal and felt your heart race a bit faster and your forehead start to perspire? The capsaicin found in many hot peppers and other spices can fire up your metabolism while it fires up your mouth. In fact, some studies have shown a 50 percent increase in metabolism for three hours after eating capsaicin. So it helps to keep a bottle of hot sauce on hand at mealtimes. You can use spices to add flavor to recipes instead of salty or fatty ingredients, which will also help kick your metabolism into a higher gear.
7. Green tea. Researchers have found that green tea consumption can increase calorie burning by up to four percent. It is believed to accomplish this by increasing metabolic rates as well as fat oxidation. Studies have also shown that green tea can reduce sugar cravings and can inhibit enzymes which slow digestion, thus raising metabolic rates. Its thermogenetic properties were convincing enough that we include it in ActiVit® Fat-Burning Formula and Slimming Formula. Besides the metabolic properties, green tea is loaded with antioxidants and polyphenols, making it one of the most healthful beverage choices around.
8. Ice water. Almost every nutritionist will recommend drinking eight 8-ounce glasses of water every day, but did you know that if you drink iced water versus room-temperature water, your body will burn an extra nine calories per glass? Drinking room-temperature water can burn about 16 calories per glass—that’s 25 calories per glass for iced water. So, eight glasses of cool water a day can be responsible for burning 200 calories! Plus, water is necessary for all of your bodily processes, including the ones that control your metabolism. If you’re underhydrated, your body will underperform. Water also flushes out fat deposits and toxins, which can hamper your energy.

Remember, a good night’s sleep and smaller, evenly spaced meals can be your best metabolic friends. And the best thing to really get your metabolism going is exercise. You can burn almost 700 calories in one 45-minute Turbo Jam® workout alone. Also, stress has been found to produce cortisol, a metabolism-inhibiting steroid, so try and relax—have a blueberry. Or a fish!

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译文: 促进新陈代谢的8种食物

健康进食不会花太多时间。只需选择更好的食物。 —迈克尔克布莱德Michael Kirkbride

摘自乔威尔克斯的Team Beachbody

如果你花时间在超市收银台处看着时尚杂志和小报杂志，你会看到各种各样的文章声称，目前已经发现最新的“奇迹产品”，在你吃东西时也能帮你燃烧脂肪。但不幸的是，这些消息没有说的那么好。没有进行规律的运动，一个好的睡眠，和一个全面的膳食计划，你的新陈代谢会慢下来。但是，你可以吃一些东西，那会有助于帮你燃烧脂肪的地方。而且这些食物都是很美味和有营养的，所以为什么不吃呢 ？ 这里是最好当中的8种食物。

1. 鱼。我们大多数人已经了解到鱼油的好处，它含有对心脏健康的欧米加-3脂肪酸。鱼油可在这些肥鱼像鲭鱼，鳟鱼，沙丁鱼，鲱鱼，金枪鱼和鲑鱼中找到，那些对海鲜反感的人，可以把鱼油放在胶囊里食用。据发现，吃鱼可以加快你体内热量的燃烧多达400卡路里一天。鱼也富含大量低脂肪，有助肌肉增长的蛋白质（这需要你身体消耗更多热量去消化），这个季节正好是去扑捉许多新鲜的鲑鱼。
2. 暗绿色叶子的蔬菜。这些包括芝麻菜、糖莴苣、菊苣，羽衣甘蓝，蒲公英蔬菜，羽衣甘蓝，芥菜，和菠菜。他们含有大量的维生素A ，维生素C ，钙和大量的纤维。维生素可抗氧化并对你身体健康非常有好处，纤维随着新陈代谢而产生的过程都会跟着变化。你身体需要更多的热量来消化纤维和蛋白质，比消化淡水化合物多多了。这就是所谓的热效应——消化食物所需的卡路里有时几乎是事物本身所拥有的卡路里。暗色叶子的食物也包含许多维他命B，这对新陈代谢所产生酶是必要的。其他大部分蔬菜是含大量纤维，低热量，并加快脂肪的燃烧，但是从庄稼中提取的营养成分，从营养的角度说，是暗绿色叶子的蔬菜。所以听一下专家的意见，多吃一下菠菜。
3. 西红柿。西红柿近来受到许多好评，因为它们含有高浓度的抗氧化剂番茄红素。它已被证明有几个抗癌特性。像暗绿色叶子蔬菜，西红柿也有很好的纤维来源。但西红柿可以长时间来清除脂肪，因为它们也含有柠檬酸，苹果，酸和草酸，它们支柱你的身体的肝肾功能，有助于消除你的身体系统内更多的废物和脂肪。
4. 蓝莓和其他野果。野果含有大量的纤维，正因为它们含有这么多，它们可被称为“消极热量”，意思是你身体燃烧的卡路里比你所食用的食物的卡路里还多。一杯蓝莓只有约80卡路里，但却含有4克纤维。你身体会花大概80卡路里去消化那4克纤维。蓝莓还含有大量的抗氧化剂，并能降低胆固醇和调节血压。
5. 粗粮。嗯，你读到目前为止，你也许也了解纤维是维持新陈代谢的关键。谷物是膳食纤维最好的来源。这是源自于认真阅读标签上的成分说明。很多标签旨在说明含有谷物，但也许可能只包含足以让其声称的谷物的量，也许它们事实上含有全面胰岛素碳水化合物或糖，这将使你的新陈代谢往错误的方向发展。仔细检查你的面包和谷类的成分列表的，并确保优势的成分是粗粮。
6.  辣椒，咖喱，和其他香料。以往你吃特别辣的饭时，有没有感觉你的心跳有点快和你的额头开始出汗？在许多辣椒和其他调味品中都存在辣椒素，它可以激发你的食欲时，也在提高你的代谢能力。事实上，一些研究表明，在你进食辣椒素后，新陈代谢能力在三个小时内提高百分之五十。因此，在吃饭时有一瓶辣的调味剂将会有许多益处。您可以使用辣椒作为添味剂，而不是咸的或者是油类成分。
7. 绿茶。研究人员发现，喝绿茶能够增加热量燃烧高达百分之四。人们认为，这一目标是通过提高新陈代谢率和脂肪氧化率。研究还表明，绿茶可以降低血糖摄入，并能抑制这种酶的缓慢消化，从而提高新尘代谢率其生热作用的性能有足够的说服力，我们包含在ActiVit® Fat-Burning Formula 和Slimming Formula.除了新尘代谢特性，绿茶含有抗氧化剂和多酚类物质，使其成为一个最健康的饮料的选择了。
8. 冰水。几乎所有的营养学家会建议每天饮用8杯水，但你是否知道如果你喝冰水来代替常温水时，每杯水会让你的身体将燃烧另外9卡路里？饮用每杯常温水可以消耗16卡路里——每杯冰水可以消耗25卡路里。因此，8杯冷水每天以燃烧200卡路里！此外，水对你身体所有进程都是必要的，包括那些控制你的新陈代谢。如果你含有低的碳水化合物，你的身体将运作较差。水帮你排掉那些阻碍你能量的脂肪和毒素。

请记住，一个良好的睡眠，甚至更小，均衡饮食也可以是你新陈代谢的最好朋友。而且最有利于你新陈代谢的是锻炼身体 ，你几乎可在45分钟的运动中燃烧700卡路里Turbo Jam® workout . 此外，研究发现压力产生皮质醇，抑制新陈代谢的一种固醇，所以请尽量放松，吃一个蓝莓。或一条鱼！

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