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다이어트에 도움되는 15가지 음식

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다이어트에 도움되는 15가지 음식

각종 패스트푸드와 회식, 규칙적 이지 않은 식사를 하는 현대인들에게 다이어트는 중요한 이슈입니다. 일 년 동안 다이어트에 쓰는 돈도 상당하지요. 이들 중 상당 수의 것들은 효과가 별로 없습니다.

다이어트에 진짜 효과를 보고 싶으시다면 다이어트에 도움이 되는 음식에 주목하세요. 배고픔도 달래주고 ?신진대사도 촉진하는 많은 음식들이 있습니다.

여기 다이어트에 도움이 되는 음식 15가지를 소개합니다.

 

1. 계란

Skip the bagel this morning. Eggs, which are full of protein, will help you feel fuller longer ? a lot longer. A multi-center study of 30 overweight or obese women found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.<br />

아침에 베이글은 이제 그만 드세요. 단백질 덩어리인 계란을 드시면 포만감이 훨씬 오래 갑니다. 두 개의 스크램블 에그를 먹은 비만 여성의 경우 같은 칼로리의 베이글을 아침으로 먹은 사람보다 36시간 동안 덜 먹게 된다고 합니다.

 

2. 콩

You've probably never heard of cholecystokinin, but it's one of your best weight-loss pals. This digestive hormone is a natural appetite suppressant. So how do you get more cholecystokinin? One way, report researchers at the University of California at Davis, is by eating beans: A study of eight men found that their levels of the hormone (which may work by keeping food in your stomach longer) were twice as high after a meal containing beans than after a low-fiber meal containing rice and dry milk. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer.<br /> Heart-health bonus: High-fiber beans can lower your cholesterol.<br />

콜레키스토키닌을 들어보신 적이 없으시죠. 하지만 이 물질은 다이어트에 최고의 친구입니다. 이 소화 호르몬은 천연의 식욕 억제제입니다. 어떻게 콜레키스토키닌을 얻을 수 있냐 구요? 캘리포니아 대학의 연구에 따르면 콩에 많이 포함되어 있다고 합니다.

 

3. 샐러드

Do you tend to stuff yourself at meals? Control that calorie intake by starting with a large salad (but hold the creamy dressing). In a study of 42 women at Penn State University, those who ate a big, low-cal salad consumed 12 percent less pasta afterward ? even though they were offered as much as they wanted. The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out.<br /> Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids ? all disease fighters ? than those who didn't add salad to their daily menu.<br />

식사에서 배를 채우고 싶으세요? 식사할 때 샐러드로 시작해서 칼로리 섭취를 조절하세요.펜실베니아 주립대학이 42명의 여성을 대상으로 실시한 연구에 따르면 저칼로리 샐러드를 많이 먹은 사람들은 그 이후 나오는 파스타를 12% 가량 덜 먹는다고 합니다.

 

4. 녹차

The slimming ingredient isn't caffeine. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent Japanese study, 35 men who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index.<br /> Health bonus: The participants also lowered their (bad) LDL cholesterol.<br />

날씬해지게 도와주는 물질은 카페인이 아닙니다. 카테킨이라고 불리는 항산화제가 신진대사를 촉진하고 지방 연소를 도와줍니다. 일본에서 실시한 연구에 따르면 녹차가 함유된 우롱차를 마신 사람들은 몸무게가 줄어들고 신진대사가 좋아졌다고 합니다.

 

5. 배

They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking. This may explain why, in a Brazilian study that lasted 12 weeks, overweight women who ate three small pears or apples a day lost more weight than women on the same diet who ate three oat cookies daily instead of the fruit.<br />

배는 섬유질이 많이 들어 있다고 합니다. 중간 크기의 배에는 6그램의 섬유질이 들어 있어 포만감을 느끼게 해줍니다. 배 다음으로는 사과로 사과는 3그램이 들어있다고 합니다.

 

6. 수프

A cup of chicken soup is as appetite blunting as a piece of chicken: That was the finding of a Purdue University study with 18 women and 13 men. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.<br />

한 컵의 치킨 수프가 식욕을 무디게 해준다고 합니다. 간단한 수프 하나로도 머리가 뱃속이 채워지는 것을 인식하기 때문에 배고픔을 만족시킬 수 있다고 합니다.

 

7. 기름기 없는 쇠고기

It's what's for dinner ? or should be, if you're trying to shed pounds. The amino acid leucine, which is abundant in proteins like meat and fish as well as in dairy products, can help you pare down while maintaining calorie-burning muscle. That's what it did for 24 overweight middle-aged women in a study at the University of Illinois at Urbana-Champaign. Eating anywhere from nine to 10 ounces of beef a day on a roughly 1,700-calorie diet helped the women lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beef eaters also had fewer hunger pangs.<br />

몸무게를 줄이고 싶으시다면 기름기 없는 쇠고기를 드세요. 고기와 생선, 유제품 같은 단백질에 많이 들어 있는 아미노산 류신이 몸무게를 줄이면서도 근육을 유지시키는데 도움이 됩니다.

 

8. 올리브 오일

Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories. In an Australian study, 12 postmenopausal women (ages 57 to 73) were given a breakfast cereal dressed either with a mixture of cream and skim milk or half an ounce of olive oil and skim milk. The women who ate the oil-laced muesli boosted their metabolism. Don't want to add olive oil to your oatmeal? That's OK ? it works just as well in salad dressings, as a bread dip, or for saut?ing.<br />

올리브 오일로 중년의 나잇살을 뺄 수 있습니다. 불포화지방이 칼로리를 연소하는데 도움이 됩니다.

 

9. 자몽

It's back! A 2006 study of 91 obese people conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.<br />

2006년 91명의 비만인 사람들을 대상으로 실시한 한 연구에 따르면 자몽 반 개를 식사 전에 먹거나 또는 하루에 자몽 주스를 3번씩 마시면 12주에 3파운드의 체중을 감소시킨다고 합니다.

 

10. 계피

Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps. Research from the U.S. Department of Agriculture found that a little cinnamon can help control post-meal insulin spikes, which make you feel hungry.<br /> Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.<br />

오트밀이나 통밀 토스트에 계피를 뿌려서 먹으면 오후 중반 당이 떨어지는 것을 치료하는데 도움이 된다고 합니다. 미국 농무부 연구에 따르면 계피가 배고픔을 느끼게 만드는 식후 인슐린 증가를 막아준다고 합니다.

 

11. 식초

It's a great filler-upper. In a Swedish study, researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.<br />

스웨덴의 연구에 따르면 식초에 담근 빵을 먹는 사람들은 그냥 먹는 사람들보다 포만감을 더 느낀다고 합니다. 식초에 있는 아세트산이 위에서 소장으로 내려가는 속도를 늦춰주기 때문이라고 합니다.

 

12. 두부

It seems too light to be filling, but a study at Louisiana State University showed that tofu does the job. Researchers tested it against chicken as a pre-meal appetizer for 42 overweight women ? and the participants who had tofu ate less food during the meal. The secret: Tofu is an appetite-quashing protein.<br />

너무 가벼워서 배를 채우기는 어려워 보이겠지만 루이지애나 주립대학의 연구에 따르면 두부는 그런 역할을 한다고 합니다. 42명의 비만 여성을 대상으로 치킨과 두부를 식사 전 애피타이저로 테스트를 했습니다. 두부를 먹은 사람들이 식사 동안 음식을 더 적게 먹었습니다.

 

13. 땅콩

Yes, they are fattening: A handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don't. A study from Purdue University found that when a group of 15 normal-weight people added about 500 calories worth of peanuts to their regular diet, they consumed less at subsequent meals. The participants also revved up their resting metabolism by 11 percent, which means they burned more calories even when relaxing.<br /> Health bonus: Walnuts contain omega-3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.<br />

땅콩은 살을 찌게 만듭니다. 소량의 땅콩은 약 165 칼로리를 가지고 있습니다. 그러나 연구에 따르면 땅콩을 자주 먹는 사람들은 그렇지 않은 사람들보다 더 말랐다고 합니다. 땅콩을 먹으면 식사 때 덜 먹는다고 합니다.

 

14. 섬유질이 많은 시리얼

Studies show that you can curb your appetite by eating a bowl for breakfast. But how well does it really work? Researchers at the VA Medical Center and the University of Minnesota in Minneapolis tested the theory against the ultimate diet challenge: the buffet table. They gave 14 volunteers one of five cereals before sending them out to the smorgasbord. Those who'd had the highest-fiber cereal ate less than those who didn't have as much fiber in the morning. Try General Mills Fiber One (14 grams per serving) or Kellogg's All Bran With Extra Fiber (13 grams per serving).<br />

연구에 따르면 아침에 섬유질이 많은 시리얼 한 사발을 먹으면 식욕을 억누를 수 있다고 합니다.

 

15. 매운 빨간 고추

Eating a bowl of spicy chili regularly can help you lose weight. In a Japanese study, 13 women who ate breakfast foods with red pepper (think southwestern omelet) ate less than they normally did at lunch. The magic ingredient may be capsaicin, which helps suppress appetite.<br />

매운 칠리 한 그릇을 정기적으로 먹으면 다이어트에 도움이 됩니다. 일본의 연구에 따르면 아침에 빨간 고추와 함께 아침 식사를 먹은 13명의 여성들은 점심을 평소보다 적게 먹는다고 합니다.

 

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