AKA trying to lose body fat,

(AKA, As Known As) 也就是說就是想減肥

then eating more low-calorie foods,

那麼多吃一些低卡路里的食物

such as certain fruits and vegetables,

像是某些蔬菜和水果

is a fundamental way to achieve that goal.

是實現這一目標的根本途徑。

So, in this video, I'm highlighting some foods

所以，在這部影片中，我了選出一些

that you'll definitely wanna include

你肯定想要包含在

in your diet, your eating pattern,

你的飲食計畫中的食物

because they're virtually zero calories.

因為它們幾乎是零卡路里。

(light xylophone music)

(輕鬆的木琴音)

Number one: apples.

第一個：蘋果。

One medium-sized apple contains just over 50 calories.

一個普通大小的蘋果，熱量才 50 卡出頭。

Remember, the average woman

請記住，一般女性

needs about 2,000 calories per day to maintain their weight.

每天需要大約 2,000 卡來維持體重。

Since your body has to burn energy to digest apples,

由於你的身體必須燃燒熱量來消化蘋果

the net amount of calories provided by apples

所以蘋果的淨卡路里

is probably even less than that.

可能甚至比 50 卡更少。

Number two: arugula and baby spinach.

第二個：芝麻菜和嫩波菜。

A-roo-ga-la, air-roo-goo-la?

要唸 A-roo-ga-la 還是 air-roo-goo-la?

I don't know, I call it rocket.

我也不清楚，我都稱它火箭菜。

This is the peppery green leafy type vegetable

這是屬於胡椒類的綠葉蔬菜

and it's basically got zero calories.

它基本上是零卡路里。

Half a cup or a 10-gram serving, I think, is three calories.

半杯或 10 公克的份量，我認為，是 3 卡路里。

Baby spinach is much the same as well.

嫩波菜也差不多。

Number three: beets.

第三個：甜菜。

Beets are root vegetables

甜菜是根莖類蔬菜

that typically have a deep red or purple color.

它有著獨特的深紅色或紫色。

They contain only 59 calories per cup or 136-gram serving

一份 136 公克的甜菜僅有 59 卡路里

and 13% of your daily requirements for potassium,

並且含有你每日所需 13% 的鉀。 (鉀可以降血壓)

which is great for those with high blood pressure.

這對高血壓患者來說是很好的食物。

Number four: carrots.

第四個：胡蘿蔔。

One medium carrot is only 25 calories

一根普通大小的胡蘿蔔只有 25 卡路里

and contains 400% of your daily requirements for vitamin A.

它的维生素 A的含量，是你每日所需的 4 倍。

So, I'm really surprised that people don't eat raw carrots

所以，我真的很驚訝人們沒有把生吃胡蘿蔔

as an easy snack during the day.

當成是一種簡單的日常零嘴。

I mean, they're inexpensive, they're portable,

我的意思是，它們既便宜又方便攜帶

they're really nutritious, they taste pretty good,

既營養又美味

and they have hardly any calories.

而且幾乎零卡路里。

Number five: Brussels sprouts.

第五個：球芽甘藍。

Love or hate them, they're really nutritious

不論你喜不喜歡，它真的很有營養

and really low in calories.

而且卡路里含量非常低。

They resemble mini cabbages and can be eaten raw or cooked,

它類似於迷你甘藍菜，生食或熟食皆可

although I don't know anyone who would eat them raw.

雖然我不知道誰會拿來生吃。

They're really low in calories.

它的卡路里含量真的很低。

They have 38 calories per cup or 88 grams.

每杯或每 88 公克只有 38 卡路里。

Number six: strawberries.

第六個：草莓。

There are less than 50 calories

一杯草莓或 150 公克的份量

in one cup of strawberries or 150-gram serving.

不到 50 卡路里。

If fresh strawberries are too expensive

如果新鮮的草莓太貴

or they're not available to you,

或者你買不到

buy some frozen ones, take them home, put some in a bowl,

可以買一些冷凍的草莓，把它們帶回家，把它們放在一個碗裡

microwave them until they're nice and hot.

將它們用微波加熱，直到又熱又好吃為止。

Get som Greek yogurt and add it to the bowl,

買一些希臘優格，然後加入碗中

and now you have a delicious

現在你就可以享用美味

and healthy hot and cold dessert.

又健康的冷熱甜點。

You're welcome.

不用謝我。

Number seven: cucumbers.

第七個：黃瓜。

Since cucumbers are mostly water,

由於黃瓜主要成分是水

they're really low in calories.

它的卡路里含量非常低。

In fact, one half-cup contains eight calories.

事實上，半杯的量只有 8 卡路里。

Just like raw carrots, these are the perfect snack.

就像生胡蘿蔔一樣，這些都是完美的零食。

Keeps your hands busy, keeps you chewing,

拿它來當零食，可以讓你的手和嘴沒空去吃別的通西

and basically you're eating water.

但事實上你正在吃的只有水而已。

Look, there are loads more delicious foods

還有很多其他美味的食物

that are low in calories.

都是低卡路里的。

Basically, they're all fruits and vegetables.

基本上，它們都是水果和蔬菜。

So, just think about how you can incorporate

所以，想想看你如何在日常飲食中

more fruits and vegetables into your daily eating pattern.

可以加入更多的水果和蔬菜。

Thanks for watching.

謝謝收看。

Make sure to give this video a thumbs-up

如果你看完這部影片覺得有所收穫

if you found it informative.

請幫我按讚。

And don't forget to subscribe

別忘了訂閱

to Healthline's Authority Nutrition YouTube channel

Healthline's Authority Nutrition 的 YouTube 影片

by clicking the red subscribe button below this video.

只要點擊此影片下方的紅色訂閱按鈕就行了。

(soft pop music)

(輕柔的流行音樂)