专门胖肚子的4类食物，你中招了吗？

明明全身都不算胖，却偏偏肉都堆在了肚子上……想要减掉小肚子有多难？不少人天天坚持做腹部运动，却总觉得效果有限。

其实，想瘦腹光靠运动还不够，饮食同样关键。今天就带你看看，在减肚子的路上，哪些食物可能成了“绊脚石”。

You might not be overweight anywhere else, but it feels like all the fat goes straight to your belly. Why is it so hard to get rid of that stubborn belly fat? In fact, besides targeted core workouts, losing belly fat also requires watching what you eat.

胖肚子4大饮食“元凶”

悉尼大学研究团队曾发表研究指出，通过蛋白质组学技术发现，腹部脂肪（内脏脂肪）会逐渐在体内堆积形成“小肚腩”。随着时间推移，这些脂肪还能改变自身的储存方式，甚至适应空腹状态，从而对减肥产生更强的抵抗力。

Research found that abdominal fat (visceral fat) accumulates into a fat belly over time. This fat can adapt its storage patterns and adjust to fasting states, making it increasingly resistant to weight loss.

期刊截图

中国注册营养师谷传玲提醒，要减内脏脂肪，少吃以下这4类食物。

An expert dietitian warns that one should cut down on these four types of foods to reduce visceral fat.

①添加糖

一项长达25年的随访研究显示，添加糖摄入量超过50克/天者，内脏脂肪的体积，显著高于添加糖摄入量低于50克/天者。

People who consume more than 50 grams of added sugar per day have significantly higher visceral fat volume than those who consume less than 50 grams per day.

② 精制米面

精制米面做成的主食，比如白馒头、白米饭升糖也快，也的确有研究显示吃升糖快的食物更容易堆积内脏脂肪。

Staple foods made from refined grains, such as white bread and white rice, have a high glycemic index. Foods which raise blood sugar quickly are more likely to promote visceral fat storage.

图源：CFP

③饱和脂肪

一项研究让39名体重正常的年轻人，过度摄入富含饱和脂肪或者n-6系列脂肪酸的松饼7周，结果显示，过多的饱和脂肪酸会增加内脏脂肪的堆积。

饱和脂肪酸相对不利于减腹部皮下脂肪，虽然不是内脏脂肪，但是腹部皮下脂肪多了肚子也会大。

Excessive saturated fat increases visceral fat accumulation. Although not directly visceral fat, excess subcutaneous abdominal fat also contributes to a larger waistline.

④ 酒精

一项对998名男性的研究显示，每周较高的饮酒量，跟腹部脂肪面积呈强正相关，调整了体重指数之后，两者之间依然显著相关，通俗地讲就是，喝酒很可能会增加内脏脂肪，喝的越多内脏脂肪越多。

A study of 998 men found that higher weekly alcohol intake was strongly correlated with abdominal fat area. Drinking alcohol is likely to increase visceral fat. The more you drink, the more visceral fat you accumulate.

关于饮食和内脏脂肪的关系，还有研究显示，可溶性膳食纤维、锰、钾、镁、维生素 K、叶酸和泛酸，等蔬菜中富含的成分，与内脏脂肪呈负相关。所以，要减内脏脂肪，除了要控制添加糖、精米白面和酒精外，还要多吃蔬菜。

Other studies have shown that soluble dietary fiber, manganese, potassium, magnesium, vitamin K, folate, and pantothenic acid — nutrients abundant in vegetables, are all negatively correlated with visceral fat. Therefore, to reduce visceral fat, it's important to eat more vegetables.

减肚腩要分清类型

英国《每日邮报》总结了四种肚腩的形成原因及消除方法，让大家在保持身材的同时，也能拥有健康生活。

① 啤酒肚

啤酒肚像一口大锅扣在身前。主要因饮酒、暴饮暴食、过量摄入精细碳水化合物造成。酒精不但能减缓碳水化合物的代谢过程，还会激发食欲，让人不知不觉多吃了。因此要减少饮酒量，让食欲会恢复到正常水平。

This belly looks like a large pot attached to the front of the body. It is mainly caused by alcohol consumption, overeating, and excessive intake of refined carbohydrates. Alcohol not only slows down carbohydrate metabolism but also stimulates appetite. Therefore, one needs to reduce alcohol intake to return their appetite to normal levels.

②气球肚

气球肚的肚腩向外突出，触摸很硬，通常由肠胃胀气、便秘引起。要少吃小麦、大蒜、洋葱、樱桃、李子、蘑菇等容易产生胀气及不好消化的食物。

This belly protrudes outward and feels hard to the touch. It is usually caused by bloating or constipation. The solution is to avoid gas-producing and hard-to-digest foods such as wheat, garlic, onions, cherries, plums, and mushrooms.

③ 压力肚

压力肚的胸部往下像缠了一圈面包。压力过大会促使皮质醇激素释放，把血液中的糖聚集在一起，由此沉积成脂肪。

多做深呼吸、冥想等减压运动，可减缓压力。同时，少食多餐也会控制皮质醇激素的浓度，从而减小压力肚。

This type appears like a ring of bread wrapped below the chest. High stress levels trigger the release of cortisol, which clusters blood sugar together and deposits it as fat. To reduce stress, one can practice stress-reducing activities like deep breathing and meditation, as well as eating smaller and more frequent meals.

④ 梨肚

梨肚的特征是腰细、下腹赘肉多，像个梨。通常是受到雌性激素影响，腹部脂肪细胞受到了过度刺激，造成脂肪堆积。要多吃含有高纤维的食品以及绿叶蔬菜，有助排出多余雌性激素。

This type of belly is characterized by a smaller waist and more lower belly fat, which is often influenced by estrogen. The solution is to eat more high-fiber foods and leafy greens.

图源：CFP

减肚腩除了注意吃，还要会动

北京体育大学运动人体科学学院教授苏浩建议，对腹部进行减脂，一要坚持长时间的规律运动，如有氧运动、高强度间歇训练、负重训练、伸展运动；二是适当增加腹部练习，推荐以下7个动作。

▌上腹部

① 普拉提预备式

仰卧，双膝弯曲，双脚平放地面，两脚与臀同宽；双臂放于身体两侧，指尖指向脚趾；呼气，收缩上腹部，依次将头部、颈部、肩胛骨和上背部抬离地面约2~3厘米；吸气，放低身体；重复做10次。

② 够脚趾

仰卧，抬高双腿，为降低难度，膝盖也可略微弯曲；呼气，收紧上腹部，将头、颈和上背部依次抬离地面，同时用双臂去够脚趾；重复做20次。

▌腹内斜肌和腹外斜肌

① 自行车式卷腹

仰卧，双手放于脑后；缓慢将肩膀抬离地面，双膝弯曲呈直角；用力挤压腹肌，将左侧肘关节转向右侧侧膝盖，同时伸直左腿；换身体另侧做同样动作；两侧交替做30秒。

② 交替自行车式仰卧起坐

双脚平放地面，双膝弯曲，双手放于脑后；用力挤压腹肌，将左侧肘关节靠向右侧膝盖，同时将右脚抬离地面；返回起始姿势，换身体另侧做同样动作；每侧身体各做5次。

③ 侧支架式

右前臂和右脚支撑身体，左手叉腰，从头到脚呈一直线；慢慢将上半身和臀部抬离地面，绷紧核心肌肉群；保持此姿势15~20秒；换身体另侧做同样动作。

▌下腹部

① 登山式

从平板支撑式的姿势开始，将右侧膝盖靠向胸部，然后返回起始位置；将左侧膝盖靠向胸部；两侧交替做30秒钟；提升锻炼强度，可加快动作速度。

② 剪刀式抬腿

仰卧，双腿伸直，双臂放于体侧；抬高双腿与地面呈30度角；进一步抬高右腿，垂直于地面；然后返回起始位置；换身体另侧做同样动作；两侧交替做30秒钟。

第二天感觉肌肉酸胀是正常的，但如果感到肠胃不舒服、或者失眠，就说明运动过量，应及时减量。

编辑：李金昳

实习生：缪妙

来源：生命时报

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