隨便吃也不用擔心長胖的14種食物大綱

According to nutritionist Dr. Lisa Young, these foods generally fall into one of two categories: non-starchy fruits or vegetables.

根據營養學家Lisa Young博士所說，這些不會引起發胖的食物一般有兩類：非澱粉類的水果和蔬菜。

Young says there are few reasons why you won't gain weight from eating these foods:

爲什麼這些食物吃了不會發胖？Young解釋如下：

They're mostly made up of water.

這些食物絕大部分成分是水。

They're low in calories.

這些食物的卡路里含量低。

They contain fiber, which helps make you feel and stay full.

這些食物富含纖維，能讓人產生飽腹感。

Although these fruits and vegetables aren't high in protein, they're packed with plenty of vitamins, antioxidants, and other nutrients that have numerous benefits for your health.

雖然這些水果和蔬菜所含蛋白質不高，但其中富含充足的維生素、抗氧化物、以及其他營養物質，對你的身體好處多多。

Celery

芹菜

You'll get the most antioxidants out of celery if you eat it when it's fresh.

吃新鮮芹菜可獲得大量的抗氧化物。

Almost 95% of celery is water, but that doesn't mean the vegetable doesn't have significant health benefits. Celery contains potassium, folate, fiber, and 30% of your daily requirement of vitamin K. There are only six calories in a single serving.

芹菜的水分含量多達95%，可是這並不表示芹菜就沒有重要的營養價值。芹菜含有鉀元素、葉酸、纖維、以及日常所需30%的維生素K。而每份芹菜的熱量只有6卡路里。

You're best off eating celery when it's fresh, though. The vegetable loses many of its antioxidants within five to seven days of being purchased.

但芹菜最好趁着新鮮吃。如果芹菜貯存時間長達5到7天，裏面大部分的抗氧化物就會流失掉。

Kale

羽衣甘藍

Kale is light in calories — one cup of raw kale only has about 33 calories — but it contains close to three grams of protein and 2.5 grams of fiber per serving.

羽衣甘藍卡路里不高——一杯（切碎的）生羽衣甘藍只有大約33卡路里——但每份裏面含有近3克蛋白質和2.5克纖維。

It's one of the relatively few foods that contains an omega-three fatty acid, a nutrient that most people rely on fish to get. Like other kinds of lettuce, kale is also high in vitamins and folate.

含有Omega-3脂肪酸的食物很少，羽衣甘藍是其中之一，絕大多數人攝取這種營養物質得靠吃魚肉。跟其他種類的萵苣一樣，羽衣甘藍也富含維生素和葉酸。

Blueberries

藍莓

Blueberries' claim to fame is their antioxidant content. The fruit has more antioxidants than any other fruit. And for all the fiber a cup of blueberries packs — 14% of your recommended daily value — it only has around 85 calories.

藍莓以抗氧化物著稱，其所含的抗氧化物是水果中最多的。一杯藍莓果醬，能補充你一天所需纖維的14%，而它的熱量大約爲85卡路里。

Cucumbers

黃瓜

Most of a cucumber's nutritional value is in its skin and seeds.

黃瓜的營養價值絕大多數是在表皮和種子裏。

A fruit that is mostly made up of water, cucumbers only contain 16 calories per serving. The seeds and skin contain most of the fruit's nutritional value, so you're best off not peeling your cucumbers.

黃瓜的成分幾乎都是水，每份食用參量只有16卡路里。黃瓜皮和種子貯存了黃瓜絕大多數的營養價值，所以吃黃瓜最好還是不要削皮。

The peel and seeds provide both fiber and a form of vitamin A known as beta-carotene, which is known to be good for your eyes.

黃瓜皮和種子既有纖維，也有可轉化成維生素A的β-胡蘿蔔素，維生素A對眼睛好。

Tomatoes

西紅柿

Tomatoes are best known for the fact that they contain lycopene, a carotenoid, which helps fight against chronic diseases and also gives the fruit its red color. Besides lycopene, tomatoes are high in vitamins A, C, and B2, as well as folate, chromium, potassium, and fiber.

西紅柿以富含番茄紅素著稱。番茄紅素是一種類胡蘿蔔素，能幫助抵抗慢性疾病。正是因爲有番茄紅素，西紅柿纔是紅色的。除了番茄紅素，西紅柿還富含維生素A、C和B2，以及葉酸、鉻元素、鉀元素、以及纖維。

And for all the nutrients it boasts, one medium-sized tomato only has around 25 calories.

除了富含營養，一顆中等大小的西紅柿大約只有25卡路里。

Grapefruits

葡萄柚

Grapefruit has long been known as a fruit that can help with weight loss.

葡萄柚長期以來都是減肥的靈丹妙藥。

Studies have shown that adding grapefruit to your diet can increase weight loss, which is often why it's considered a diet food. This is because grapefruits are high in fiber, which keeps hunger at bay by stabilizing blood sugar levels and helPing you feel fuller for longer. There are only 50 calories in one half of a grapefruit.

研究表明飲食中加入葡萄柚能幫助減肥，因此常被認爲是節食食物，這是因爲它富含纖維，能消除飢餓，平衡血糖，延長飽腹感。半個葡萄柚只有50卡路里。

The vitamin C found in grapefruit can reduce the risk of a number of health problems, like cancer and heart issues. Grapefruit can also work wonders in lowering cholesterol and improving digestion, and the folate found in the fruit makes it an ideal snack for pregnant women.

葡萄柚裏的維生素C能降低諸多健康問題的風險，如癌症和心臟病。葡萄柚還能有效降低膽固醇，促進消化。富含葉酸的葡萄柚是孕婦的理想零食。

Broccoli

西蘭花

Broccoli is most nutritious when eaten raw or when steamed. This super vegetable contains sulforaphane, an anticarcinogen that works to destroy cancer-causing chemicals that the body might take in either through the environment or through food.

西蘭花生吃或者白水蒸熟最有營養。這種萬能蔬菜含有蘿蔔硫素，人體可能從外界或食物中攝入致癌物質，而蘿蔔硫素這種物質是致癌物質的剋星。

Besides vitamins A, C, E, and K, one serving of steamed broccoli contains approximately 20% of your daily fiber requirement. Plus, there are only about 31 calories in one serving.

除了維生素A、C、E、K，一份蒸熟的西蘭花能提供人每日所需的大約20%的纖維，而熱量只有31卡路里。

Cantaloupe

哈密瓜

Cantaloupe has more beta carotene — a form of vitamin A that promotes healthy eyes — than many other similar fruits like oranges, grapefruits, peaches, and mangoes. Just one cup of the fruit provides you with potassium as well as more than 100% of your daily recommended value of vitamins A and C.

哈密瓜中的β-胡蘿蔔素比橙子、葡萄柚、桃子以及芒果等類似水果要多。β-胡蘿蔔素是一種形式的維生素A，能促進眼部健康。一杯哈密瓜能提供給你鉀元素，以及人一天所需的全部維生素A和維生素C。

Plus, since water makes up 90% of cantaloupe, there are only 55 calories in one serving.

此外，由於哈密瓜中水分多達90%，一份哈密瓜的熱量僅爲55卡路里。

Cauliflower

花菜

Although its white color may make people think otherwise, cauliflower is actually a very versatile and nutritious vegetable. It contains antioxidants and phytochemicals — both of which help to fight off chronic disease — and it's an excellent source of folate, fiber, and vitamins C and K.

雖然，白色的花菜可能會讓人覺得它很普通，但是花菜確實是一種富含多種營養物質的蔬菜。它含有的抗氧化物、植物化學物能幫助消除慢性疾病。此外，花菜還含有豐富的葉酸、纖維、維生素C和K。

There are around 25 calories in one serving.

一份花菜的熱量約有25卡路里。

Blackberries

黑莓

Blackberries' health benefits are incredibly versatile. Like many other berries, the fruit is rich in vitamin C as well as antioxidants known as bioflavonoids.

黑莓有多種健康益處。如同其他的莓類，黑莓富含維生素C以及抗氧化劑，如生物類黃酮。

Beyond that, eating blackberries can aid with digestion and staying alert, and tightens tissue, leading to younger-looking skin. There are around 62 calories in a single serving of the berries.

除此之外，黑莓能有助於消化、保持反應靈敏、緊緻肌肉、讓肌膚看上去更年輕。一份黑莓的熱量約有62卡路里。

Lettuce

萵苣

Most types of lettuce — whether it's romaine or iceberg — only have about 10 to 20 calories per serving. And although lettuce won't add a lot of protein to your diet, it will add plenty of vitamins and nutrients like folate, iron, and vitamins A and C.

絕大多數種類的萵苣，無論是長葉萵苣還是捲心萵苣，每份只有大約10到20卡路里的熱量。雖然萵苣不能給你補充很多蛋白質，但它能補充大量維生素和營養物質，如葉酸、鐵元素、維生素A和C。

Oranges

橙子

Most people know oranges for their vitamin C content, but the citrus fruit touts multiple other benefits. Since vitamin C is crucial in collagen production, oranges help keep skin free of damage and looking good. It's also low in calories; a medium-sized orange has about 80 calories.

大部分人都知道橙子富含維生素C，但除此之外，橙子還有其他保健作用。由於維生素C對膠原蛋白的形成起着至關重要的作用，所以吃橙子能防止皮膚受損，讓皮膚看起來更好。而且卡路里也很低，一箇中等大小橙子的熱量大約有80卡路里。

And if you're not eating that white stuff under an orange's skin — pith — you should start. Pith contains a lot of fiber, which helps lower cholesterol and blood sugar levels.

如果你從不吃橙子皮裏面白色的東西，也就是海綿層，那麼建議你還是開始吃吧。這是因爲海綿層含有許多纖維，能降低膽固醇和血糖。

Strawberries

草莓

There's more vitamin C in one serving of strawberries than there is in one orange. In addition, strawberries are also bursting with polyphenols, a type of antioxidant.

每份草莓的維生素C含量比每份橙子的要多。此外，草莓還含有具有抗氧化作用的多酚。

Strawberries are also a good source of potassium and fiber, and they're fat-free, sodium-free, and cholesterol-free, which makes them healthy for the heart. One cup of the fruit only has around 50 calories.

草莓含有鉀元素和纖維，不含脂肪、鈉、膽固醇，對心臟有好處。一杯草莓的熱量只有50卡路里。

Honeydew melon

甜瓜

Honeydew melon has only slightly more calories per serving than cantaloupe (64), and the majority of these calories come from the 14 grams of natural sugar the fruit provides.

一份甜瓜的卡路里只比哈密瓜（64卡路里）多一點點，而這些卡路里絕大部分來自這份甜瓜所含的14克天然糖。

Honeydew also contains over half of the recommended daily value of vitamin C, as well as copper, which is crucial for healthy skin.

甜瓜還含有人一天應攝入的超過50%的維生素C和銅元素，這有助於皮膚健康。