Top 10 belly-bloating foods to avoid預防大肚腩的食物

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除了晚上八點以後不吃宵夜可以防止肚子變大，有本新書推薦其他方法喔!

The 4-day jumpstart is a great way to reduce belly bloat and start flattening your stomach instantly. You can lose up to 7 pounds! You’ll drink Sassy Water (a signature Flat Belly recipe) while eating healthy foods and drinks that will help flush out excess fluid, reduce water retention, and relieve gas that can bloat your belly. Here are key foods to avoid on the jumpstart.

Salt
Avoid the saltshaker, salt-based seasonings, and highly processed foods. Water is attracted to sodium, so when you take in higher than usual amounts, you’ll temporarily retain more fluid —which contributes to a sluggish feeling, a puffy appearance, and extra water weight.
鹽巴--鈉會吸水，攝取過量會導致更多流體積在體內，造成不舒服，胖胖的外表，和多餘的重量。

Excess carbs
As a backup energy source, your muscles store a type of carbohydrate called glycogen. Every gram of glycogen is stored with about 3 grams of water. But unless you’re running a marathon tomorrow, you don’t need all this stockpiled fuel. Decreasing your carbohydrate intake temporarily can train your body to access this stored fuel and burn it off. At the same time, you'll drain off the excess stored fluid.
多餘的碳水化合物--肝醣每克需3克水儲存，暫時減少攝取澱粉、糖等碳水化合物將有助於身體燃燒儲存的燃料，身體也會少掉一些流體。

Bulky raw foods
A half-cup serving of cooked carrots delivers the same nutrition as one cup raw, but it takes up less room in your GI tract. Eat only cooked vegetables, smaller portions of unsweetened dried fruit, and canned fruits in natural juice. This will allow you to meet your nutrient needs without expanding your GI tract with extra volume.
巨大的生食--熟食比生食的蔬菜更不佔空間。(個人不推薦吃乾燥蔬果和灌裝果汁啦~)

Gassy foods
Certain foods simply create more gas in your GI tract. They include legumes, cauliflower, broccoli, Brussels sprouts, cabbage, onions, peppers, and citrus fruits.
排氣食物--這些食物會讓腸胃產氣，包括：豆類、花椰菜、甘藍菜、芽甘藍、高麗菜、洋蔥、青椒及柑橘類。

Sugar alcohols
These sugar substitutes, which go by the names xylitol or maltitol, are often found in low-calorie or low-carb products like cookies, candy, and energy bars because they taste sweet. Like fiber, your GI tract can’t absorb most of them. That's good for your calorie bottom line, but not so good for your belly. Sugar alcohols cause gas, abdominal distention, bloating, and diarrhea. Avoid them.
含糖食品--代糖、餅乾、糖果、營養棒等，可使卡路里不攝取過量但對肚子不好。易排氣、肚子脹、膨脹甚至腹瀉。最好避免!(難怪我吐的那晚就連吃了三塊巧克力= =a，其實每吃完甜點就覺得胃酸有增加耶)

Fried foods
Fatty foods, especially the fried variety, are digested more slowly, causing you to feel heavy and bloated. On the Flat Belly Diet you'll eat fats, but you'll eat the healthy kind — MUFAs (short for monounsaturated fatty acids) — that target hard-to-lose visceral belly fat. MUFAs can be found in oils (such as olive oil), olives, nuts and seeds, avocado, and dark chocolate. Yum!
炸物--油滋滋的食物，尤其是炸的，不易消化，令人覺得沉重且膨脹。推薦吃單一不飽和脂肪酸(MUFA)，有助於消除內臟脂肪。MUFA在橄欖油、橄欖、核桃、酪梨和黑巧克力中皆有。

Spicy foods
Foods seasoned with black pepper, nutmeg, cloves, Chili powder, hot sauces, onions, garlic, mustard, barbecue sauce, horseradish, catsup, tomato sauce, or vinegar can all stimulate the release of stomach acid, which can cause irritation.
辛物--黑胡椒、荳蔻、丁香、智利(紅辣椒)粉、辣醬、洋蔥、大蒜、芥末、烤肉醬、山葵、番茄醬、薑等都會刺激胃酸增加，腸胃不適。

Carbonated drinks
Where do you think all those bubbles end up? They gang up in your belly! Swap these beverages for delicious Sassy Water (the Flat Belly Diet's signature drink). You’ll enjoy this soothing, flavorful water on the jumpstart and can continue drinking it throughout the diet (many Flat Belly Dieters do!).
氣泡飲料--那些泡泡都將累積在你的肚子!!

High-acid drinks
Alcohol, coffee, tea, hot cocoa, and acidic fruit juices: Each of these high-acid beverages can irritate your GI tract, causing swelling. You can have these drinks in moderation after the jumpstart if you choose.
高酸性飲料--酒、咖啡、茶、熱可可、和酸性果汁：使腸胃不舒服，肚子突出。應少量攝取。

Chewing gum
You probably don’t realize this, but when you chew gum, you swallow air. All that air gets trapped in your GI tract and causes pressure, bloating, and belly expansion.
嚼口香糖--這可奇了，但在嚼的過程中會吞下空氣。塞在腸胃，造成壓力，膨脹，然後肚子變大!

*GI tract:Gastrointestinal tract，胃腸道。