控制食慾瘦身法|10. 蘋果
簡單一個蘋果已可達飽肚之效。在飯前大約半小時前先進食一個蘋果，蘋果所含的纖維和水將填滿肚子，可以減少正餐吃的分量。
參考資料：FOX NEWS
參考文獻：[1] Wien, M., Haddad, E., Oda, K., & Sabaté, J. (2013). A randomized 3x3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. Nutrition journal, 12(1), 155.[2] Kim, S. J., De Souza, R. J., Choo, V. L., Ha, V., Cozma, A. I., Chiavaroli, L., ... & Leiter, L. A. (2016). Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials–3. The American journal of clinical nutrition, 103(5), 1213-1223.[3] Batterham, R. L., & Bloom, S. R. (2003). The gut hormone peptide YY regulates appetite. Annals of the New York Academy of Sciences, 994(1), 162-168.[4] Van Avesaat, M., Troost, F. J., Westerterp-Plantenga, M. S., Helyes, Z., Le Roux, C. W., Dekker, J., ... & Keszthelyi, D. (2015). Capsaicin-induced satiety is associated with gastrointestinal distress but not with the release of satiety hormones, 2. The American journal of clinical nutrition, 103(2), 305-313.[5] Sørensen, L. B., & Astrup, A. (2011). Eating dark and milk chocolate: a randomized crossover study of effects on appetite and energy intake. Nutrition & diabetes, 1(12), e21.[6] Leidy, H. J., Ortinau, L. C., Douglas, S. M., & Hoertel, H. A. (2013). Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese,“breakfast-skipping,” late-adolescent girls–. The American journal of clinical nutrition, 97(4), 677-688.[7] Stork, M. D. (2014). The Doctor's Diet: Dr. Travis Stork's STAT Program to Help You Lose Weight & Restore Your Health. The New York Times® Best Sellers: Books.[8] Rebello, C. J., Johnson, W. D., Martin, C. K., Xie, W., O’Shea, M., Kurilich, A., ... & Greenway, F. L. (2013). Acute effect of oatmeal on subjective measures of appetite and satiety compared to a ready-to-eat breakfast cereal: a randomized crossover trial. Journal of the American College of Nutrition, 32(4), 272-279.
Text_Zoe
延伸閱讀：1. 肺癌患者男多過女？認識肺癌8個先兆/症狀、成因、檢查、治療方法2. 銀屑病 | 又稱「牛皮癬」與濕疹有何分別？詳解銀屑病成因、症狀、治療、飲食戒口宜忌、日常護理貼士3. 哮喘患者可否接種新冠疫苗？一文瞭解哮喘病徵、急救、食療及預防發作方法
