双语丨11种最好的高蛋白减肥食品

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双语丨11种最好的高蛋白减肥食品

insider@insider.com (Courtney Leiva)

Posted: 2023年6月13日 | Last updated: 2023年10月13日

<ul class="summary-list"> <li>Eating a <a href="https://www.insider.com/high-protein-recipes-2019-3">protein-rich diet</a> can help you reach your weight-loss goals, according to dietitians.</li> <li><a href="https://www.insider.com/best-high-protein-foods-2018-11">Salmon and shrimp</a> can bulk up a meal, and black beans are great for plant-based diets. </li> <li><strong>Opt for quinoa or whole-grain loaves over white bread, and try adding <a href="https://www.insider.com/foods-with-a-lot-of-protein-2018-8">low-fat dairy</a> to your diet. </strong></li> <li><a href="https://www.insider.com/?hprecirc-bullet">Visit Insider's homepage for more stories</a>.</li> </ul><p>Losing weight can be a challenge, but eating the right food can make it more attainable. </p><p><a href="https://jennywiththegoodeats.com/">Registered dietitian Jenn Fillenworth</a> explained that getting <a href="https://www.insider.com/add-protein-to-your-diet-2018-7">high-protein foods</a> in your diet can play a key role in any weight-loss journey. </p><p>"High-protein foods are great for recovery from exercise and also help to keep you full for longer since protein takes longer to digest than carbohydrates," she said. "This is why a bowl of cereal in the morning sends you on a snack hunt way before lunch, while eggs for breakfast stay with you longer."</p><p>Read on for some of the <a href="https://www.insider.com/foods-snacks-swaps-protein-diet-2019-4">high-protein foods</a> dietitians recommend for weight loss. </p><div class="read-original">Read the original article on <a href='https://www.insider.com/best-high-protein-foods-for-weight-loss-2019-2'>Insider</a></div>

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营养学家表示，吃富含蛋白质的饮食可以帮助你达到减肥的目标。

鲑鱼和虾可以增加饱腹感，黑豆是植物性饮食的好材料。

选择藜麦或全麦面包而不是白面包，并尝试在你的饮食中加入低脂肪乳制品。

访问Insider主页阅读更多故事。

减肥可能是个不简单的挑战，但吃正确的食物可以使你的目标更容易达成。

注册营养师 Jenn Fillenworth 解释说，在你饮食中的高蛋白食物可以在你的减肥路上起到关键作用。

她说: “高蛋白食物对于运动后的恢复很有帮助，而且有助于保持更长时间的饱腹感，因为蛋白质比碳水化合物需要更长的时间消化。这就是为什么早上吃一碗麦片会让你在午饭前去寻找零别的零食吃，而早餐吃鸡蛋则能让你坚持更长时间。”

以下是一些营养师推荐的高蛋白饮食减肥法。

访问Insider阅读原文

Eating a protein-rich diet can help you reach your weight-loss goals, according to dietitians.
Salmon and shrimp can bulk up a meal, and black beans are great for plant-based diets.
Opt for quinoa or whole-grain loaves over white bread, and try adding low-fat dairy to your diet.
Visit Insider's homepage for more stories.

Losing weight can be a challenge, but eating the right food can make it more attainable.

Registered dietitian Jenn Fillenworth explained that getting high-protein foods in your diet can play a key role in any weight-loss journey.

"High-protein foods are great for recovery from exercise and also help to keep you full for longer since protein takes longer to digest than carbohydrates," she said. "This is why a bowl of cereal in the morning sends you on a snack hunt way before lunch, while eggs for breakfast stay with you longer."

Read on for some of the high-protein foods dietitians recommend for weight loss.

Read the original article on Insider

（翻译：J；审核：Agnes）

声明：本文由微软资讯（Microsoft News ）内容合作伙伴授权发布，内容观点谨代表作者本人意见，与微软资讯(Microsoft News)及微软无关。

<p><a href="https://www.healthline.com/nutrition/is-peanut-butter-bad-for-you#TOC_TITLE_HDR_5">Peanut butter</a> is low in carbs, and it can be a great source of protein and "healthy" fats. </p><p>"My favorite high-protein food for weight loss is peanut butter," <a href="https://dietitianthyme.com/">registered dietitian nutritionist Rebecca Stib</a> told Insider. "Per a serving (which is typically 2 tablespoons), you'll get about <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100559/nutrients">8 grams</a> of protein."</p>

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花生酱富含蛋白质和“健康”脂肪。

花生酱的碳水化合物含量很低，是蛋白质和“健康”脂肪的重要来源。

“我最喜欢的高蛋白质减肥食品是花生酱,”注册营养学家Rebecca·Stib告诉Insider：“每一份(通常是2汤匙)大约含有8克蛋白质。”

Peanut butter is full of protein and "healthy" fats.

Peanut butter is low in carbs, and it can be a great source of protein and "healthy" fats.

"My favorite high-protein food for weight loss is peanut butter," registered dietitian nutritionist Rebecca Stib told Insider. "Per a serving (which is typically 2 tablespoons), you'll get about 8 grams of protein."

<p>Scrambled eggs are a ubiquitous brunch food, but getting them just the way you like is <a href="https://www.insider.com/how-to-eat-more-eggs-according-to-chefs-2020-1">probably easier at home than in a restaurant. </a></p><p>"Good scrambled eggs depend very much on personal preference," said Amiralian. "Leaving them in the hands of a cook on a busy day will probably leave you disappointed." </p>

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吃一些营养丰富的鸡蛋开启你美好的一天。

“鸡蛋是很好的减肥食品,”Fillenworth告诉Insider。

它们富含维生素和矿物质，一个鸡蛋含有大约6克优质蛋白质和所有必需氨基酸。

Start your day with some nutrient-dense eggs.

"Eggs are a great food for weight loss," Fillenworth told Insider.

They're full of vitamins and minerals, and one egg contains about 6 grams of high-quality protein with all of the essential amino acids.

<p>"One of my absolute favorite foods for weight loss is salmon," Fillenworth told Insider.</p><p>Although <a href="https://www.insider.com/healthiest-fish-to-eat-expert-2019-7">salmon</a> is a fatty fish, she explained that eating the right kind of fat doesn't necessarily mean you're going to gain weight.</p><p>The fish contains <a href="https://www.healthline.com/nutrition/11-benefits-of-salmon#TOC_TITLE_HDR_2">essential omega-3 fatty acids</a>, which you have to get from your diet since the human body can't produce them.</p>

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将鲑鱼纳入你的食谱。

Fillenworth说：“我最喜欢的减肥食物之一就是鲑鱼。“

虽然鲑鱼是一种脂肪含量高的鱼类，她解释说，摄入适量的脂肪并不一定意味着你会增加体重。

这种鱼含有人体必需的 omega-3脂肪酸，由于人体不能产生这种脂肪酸，你必须从饮食中摄取。

Incorporate salmon into your diet.

"One of my absolute favorite foods for weight loss is salmon," Fillenworth told Insider.

Although salmon is a fatty fish, she explained that eating the right kind of fat doesn't necessarily mean you're going to gain weight.

The fish contains essential omega-3 fatty acids, which you have to get from your diet since the human body can't produce them.

<p>"My favorite plant-based protein for weight loss is the black bean," Fillenworth said.</p><p>She told Insider that in addition to being <a href="https://www.webmd.com/diet/health-benefits-black-beans#2-4">high in protein</a>, black beans are also high in fiber, so they can help relieve constipation and bloating — which could be attributed to some weight gain.</p>

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黑豆是一种很好的植物性蛋白质，有助于减肥。

“我最喜欢的植物性蛋白质减肥是黑豆。”Fillenworth说。

她告诉Insider，黑豆除了富含蛋白质外，还富含纤维，因此它们可以帮助缓解便秘和腹胀——这可能是导致体重增加的原因。

Black beans are a great plant-based protein for weight loss.

"My favorite plant-based protein for weight loss is the black bean," Fillenworth said.

She told Insider that in addition to being high in protein, black beans are also high in fiber, so they can help relieve constipation and bloating — which could be attributed to some weight gain.

<p>"When looking for the best high-protein foods for weight loss, think low-calorie and high-quality ingredients," <a href="https://mythreeseasons.com/">registered dietitian Sabrina Russo</a> told Insider.</p><p>She said the first things that come to mind are <a href="https://www.insider.com/best-ways-to-cook-chicken-2018-5">lean meat</a>, poultry, and fish. These are all a great source of complete protein with little carbs and fat. </p>

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选择低热量的瘦肉，比如鸡胸肉。

注册营养师Sabrina Russo告诉Insider: “在寻找最好的高蛋白减肥食品时，要考虑低热量和高质量的原料。”

她表示我们首先想到的是瘦肉、家禽和鱼。这些都是完整蛋白质的重要来源，只含有少量的碳水化合物和脂肪。

Opt for low-calorie lean meats, like chicken breasts.

"When looking for the best high-protein foods for weight loss, think low-calorie and high-quality ingredients," registered dietitian Sabrina Russo told Insider.

She said the first things that come to mind are lean meat, poultry, and fish. These are all a great source of complete protein with little carbs and fat.

<p>"High-protein seeds and whole-grain products are another great option," Russo told Insider. </p><p>Try incorporating <a href="https://www.insider.com/low-carb-pasta-alternatives-2018-7">whole-grain pasta</a> or high-protein crackers into your diet, as these grains help keep you full without as many calories <a href="https://diet.mayoclinic.org/diet/eat/whole-grains-vs-regular-grains?xid=nl_MayoClinicDiet_20160421">as processed white carbs.</a></p>

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尝试从白色食物转换到全麦食物。

“高蛋白种子和全谷物产品是另一个很好的选择。”Russo告诉Insider。

尝试将全谷物意大利面或高蛋白饼干纳入你的食谱，因为这些谷物可以帮助你保持饱腹感，而不会像加工过的白色碳水化合物那样含有大量的卡路里。

Try switching from white to whole-grain carbs.

"High-protein seeds and whole-grain products are another great option," Russo told Insider.

Try incorporating whole-grain pasta or high-protein crackers into your diet, as these grains help keep you full without as many calories as processed white carbs.

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食用低脂肪乳制品。

“低脂肪乳制品也是高蛋白食品的例子，这些食品可能有利于减肥。”Russo说。

她建议选择原味、低脂或脱脂牛奶、酸奶或奶酪。

你也可以享受原味酸奶和加点新鲜浆果，增加点自然的甜味。

Eat low-fat dairy products.

"Low-fat dairy products are also examples of high-protein foods that may be beneficial for weight loss," Russo said.

She suggested opting for plain, low-fat, or fat-free milk, yogurt, or cheese.

You can also enjoy plain yogurt with fresh berries for some natural sweetness.

<p>"At 23 grams of protein per cup and less than 200 calories, this protein-rich <a href="https://www.insider.com/dairy-products-for-lactose-intolerance-2018-8">dairy product</a> is a great addition to any meal," <a href="https://www.lighttracknutrition.com/">registered dietitian Staci Gulbin</a> told Insider.</p><p>A cup of a lower-fat cottage cheese with 1% milk fat can even have around <a href="https://www.healthline.com/nutrition/cottage-cheese-is-super-healthy#nutrition">28 grams of protein</a>.</p><p>Although a serving of cottage cheese is fairly <a href="https://www.healthline.com/nutrition/foods-high-in-sodium#5.-Cottage-cheese">high in sodium</a>, you can look for low-sodium or no-added-sodium brands. </p>

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在你的饮食中加入一些白干酪。

注册营养师 Staci Gulbin 告诉Insider : “每杯含有23克蛋白质，热量低于200卡路里，这种富含蛋白质的乳制品对任何一餐来说都是一个很好的补充。”。

一杯含有1% 奶脂肪的白干酪甚至可以含有约28克蛋白质。

虽然一份白干酪的钠含量相当高，但是你也可以自由选择低钠或者不加钠的品牌。

Add some cottage cheese to your diet.

"At 23 grams of protein per cup and less than 200 calories, this protein-rich dairy product is a great addition to any meal," registered dietitian Staci Gulbin told Insider.

A cup of a lower-fat cottage cheese with 1% milk fat can even have around 28 grams of protein.

Although a serving of cottage cheese is fairly high in sodium, you can look for low-sodium or no-added-sodium brands.