全通翻譯/翻譯社

◎孫宇青

Eating beans, peas, lentils or chickpeas every day may help dieters lose a little extra weight, according to a new analysis of existing research.

一項針對現有研究成果的最新分析指出，天天食用豆實、豌豆、扁豆或鷹嘴豆，可能會讓正在節食的你多減掉一些體重。

Researchers examined data from two dozen trials and found that participants who ate about three quarters of a cup of legumes every day lost about three quarters of a pound more than those who didn’t eat legumes, regardless of whether the diets were geared to weight loss.

研究人員檢視24筆實驗數據後發現，無論餐點是否針對減重而準備，每天吃4分之3量杯豆類食物的實驗對象，比沒吃的人多瘦了約4分之3磅。

Legumes are an important sustainable protein source, plus they’re high in fiber. Legumes also have a low ’glycemic index,’ which means the carbohydrates in them do not raise blood sugars as rapidly as things like white bread or white flour.

豆類食物是重要且穩定的蛋白質來源，而且纖維含量很高。豆類食物的「升糖指數」也很低，裡頭的碳水化合物不會像白麵包或白麵粉一樣，使血糖快速上升。

For people who are not accustomed to eating beans, adding about a half cup per day is a good place to start. Besides, they can also be used in place of other starches like potatoes or rice.

不習慣吃豆類食物的人，可以從日常飲食中增加約半量杯開始。此外，也可以用豆類來代替馬鈴薯或米飯等澱粉類。

The research team also suggests adding cooked lentils to salads and to homemade veggie burgers, or incorporating them into soups and stews.

研究團隊也建議，可將煮熟的扁豆加入沙拉或自製的素食漢堡，也可以加入湯品或燉煮的食物中一起食用。

新聞辭典

legume：名詞，豆科植物；豆類。例句：This restaurant captures customers’ hearts by its genuine and tasty dishes of legumes.（這家餐廳憑藉料好味美的豆類料理擄獲顧客的心。）

sustainable：形容詞，足可支撐的；能保持的。

incorporate：動詞，加上；混合。例句：All the opinions from the staff will be incorporated in the new plan.（所有員工的意見都會被納入新計畫。）

全通翻譯 引用自 

http://iservice.ltn.com.tw/Service/english/english.php?engno=1015463&day=2016-07-28