虽说世上没零热量的食物，但总有可以叫你随意吃也不需要担忧长肉的食物。想减肥的小伙伴们，一块儿看看这14种不需要担忧长肉肉的食物吧。
According to nutritionist Dr. Lisa Young, these foods generally fall into one of two categories: non-starchy fruits or vegetables.
依据营养学家Lisa Young博士所说，这类不会引起发胖的食物一般有两类：非淀粉类的水果和蔬菜。
Young says there are few reasons why you won't gain weight from eating these foods:
为何这类食物吃了不会发胖？Young讲解如下：
o They're mostly made up of water.
o 这类食物绝大多数成分是水。
o They're low in calories.
o 这类食物的卡路里含量低。
o They contain fiber, which helps make you feel and stay full.
o 这类食物富含纤维，能叫人产生饱腹感。
Although these fruits and vegetables aren't high in protein, they're packed with plenty of vitamins, antioxidants, and other nutrients that have numerous benefits for your health.
虽然这类水果和蔬菜所含蛋白质不高，但其中富含充足的维生素、抗氧化物、与其他营养物质，对你的身体好处多多。
慢慢往下翻看这14种可以随意吃的食物。
Celery
芹菜
You'll get the most antioxidants out of celery if you eat it when it's fresh.
吃新鲜芹菜可获得很多的抗氧化物。
Almost 95% of celery is water, but that doesn't mean the vegetable doesn't have significant health benefits. Celery contains potassium, folate, fiber, and 30% of your daily requirement of vitamin K. There are only six calories in a single serving.
芹菜的水分含量多达95%，可是这并不表示芹菜就没要紧的营养成分。芹菜含有钾元素、叶酸、纤维、与平时所需30%的维生素K。而每份芹菜的热量只有6卡路里。
You're best off eating celery when it's fresh, though. The vegetable loses many of its antioxidants within five to seven days of being purchased.
但芹菜最好趁着新鲜吃。假如芹菜贮存时间长达5到7天，里面大多数的抗氧化物就会流失掉。
Kale
羽衣甘蓝
Kale is light in calories — one cup of raw kale only has about 33 calories — but it contains close to three grams of protein and 2.5 grams of fiber per serving.
羽衣甘蓝卡路里不高——一杯（切碎的）生羽衣甘蓝只有大约33卡路里——但每份里面含有近3克蛋白质和2.5克纤维。
It's one of the relatively few foods that contains an omega-three fatty acid, a nutrient that most people rely on fish to get. Like other kinds of lettuce, kale is also high in vitamins and folate.
含有Omega-3脂肪酸的食物极少，羽衣甘蓝是其中之一，绝大部分人摄取这种营养物质得靠吃鱼肉。跟其他类型的莴苣一样，羽衣甘蓝也富含维生素和叶酸。
Blueberries
蓝莓
Blueberries' claim to fame is their antioxidant content. The fruit has more antioxidants than any other fruit. And for all the fiber a cup of blueberries packs — 14% of your recommended daily value — it only has around 85 calories.
蓝莓以抗氧化物著称，其所含的抗氧化物是水果中最多的。一杯蓝莓果酱，能补充你一天所需纤维的14%，而它的热量大约为85卡路里。
Cucumbers
黄瓜
Most of a cucumber's nutritional value is in its skin and seeds.
黄瓜的营养成分绝大部分是在表皮和种子里。
A fruit that is mostly made up of water, cucumbers only contain 16 calories per serving. The seeds and skin contain most of the fruit's nutritional value, so you're best off not peeling your cucumbers.
黄瓜的成分几乎都是水，每份食用参量只有16卡路里。黄瓜皮和种子贮存了黄瓜绝大部分的营养成分，所以吃黄瓜最好还是不要削皮。
The peel and seeds provide both fiber and a form of vitamin A known as beta-carotene, which is known to be good for your eyes.
黄瓜皮和种子既有纤维，也有可转化成维生素A的β-胡萝卜素，维生素A对双眼好。
Tomatoes
西红柿
Tomatoes are best known for the fact that they contain lycopene, a carotenoid, which helps fight against chronic diseases and also gives the fruit its red color. Besides lycopene, tomatoes are high in vitamins A, C, and B2, as well as folate, chromium, potassium, and fiber.
西红柿以富含番茄红素著称。番茄红素是一类型胡萝卜素，能帮助抵抗慢成人两性疾病。正是由于有番茄红素，西红柿才是红色的。除去番茄红素，西红柿还富含维生素A、C和B2，与叶酸、铬元素、钾元素、与纤维。
And for all the nutrients it boasts, one medium-sized tomato only has around 25 calories.
除去富含营养，一颗中等大小的西红柿大约只有25卡路里。
Grapefruits
葡萄柚
Grapefruit has long been known as a fruit that can help with weight loss.
葡萄柚长期以来都是减肥的灵丹妙药。
Studies have shown that adding grapefruit to your diet can increase weight loss, which is often why it's considered a diet food. This is because grapefruits are high in fiber, which keeps hunger at bay by stabilizing blood sugar levels and helping you feel fuller for longer. There are only 50 calories in one half of a grapefruit.
研究表明饮食中加入葡萄柚能帮助减肥，因此常被觉得是节食食物，这是由于它富含纤维，能消除饥饿，平衡血糖，延长饱腹感。半个葡萄柚只有50卡路里。
The vitamin C found in grapefruit can reduce the risk of a number of health problems, like cancer and heart issues. Grapefruit can also work wonders in lowering cholesterol and improving digestion, and the folate found in the fruit makes it an ideal snack for pregnant women.
葡萄柚里的维生素C能减少很多健康问题的风险，如癌症和心脏病。葡萄柚还能大大降低胆固醇，促进消化。富含叶酸的葡萄柚是孕妇的理想零食。
Broccoli
西兰花
Broccoli is most nutritious when eaten raw or when steamed. This super vegetable contains sulforaphane, an anticarcinogen that works to destroy cancer-causing chemicals that the body might take in either through the environment or through food.
西兰花生吃或者白水蒸熟最有营养。这种万能蔬菜含有萝卜硫素，人体可能从外面或食物中摄入致癌物质，而萝卜硫素这种物质是致癌物质的克星。
Besides vitamins A, C, E, and K, one serving of steamed broccoli contains approximately 20% of your daily fiber requirement. Plus, there are only about 31 calories in one serving.
除去维生素A、C、E、K，一份蒸熟的西兰花能提供人每天所需的大约20%的纤维，而热量只有31卡路里。
Cantaloupe
哈密瓜
Cantaloupe has more beta carotene — a form of vitamin A that promotes healthy eyes — than many other similar fruits like oranges, grapefruits, peaches, and mangoes. Just one cup of the fruit provides you with potassium as well as more than 100% of your daily recommended value of vitamins A and C.
哈密瓜中的β-胡萝卜素比橙子、葡萄柚、桃子与芒果等类似水果要多。β-胡萝卜素是一种形式的维生素A，能促进眼部健康。一杯哈密瓜能提供给你钾元素，与人一天所需的全部维生素A和维生素C。
Plus, since water makes up 90% of cantaloupe, there are only 55 calories in one serving.
除此之外，因为哈密瓜中水分多达90%，一份哈密瓜的热量仅为55卡路里。
Cauliflower
花菜
Although its white color may make people think otherwise, cauliflower is actually a very versatile and nutritious vegetable. It contains antioxidants and phytochemicals — both of which help to fight off chronic disease — and it's an excellent source of folate, fiber, and vitamins C and K.
虽然，白色的花菜或许会叫人感觉它非常普通，但花菜确实是一种富含多种营养物质的蔬菜。它含有些抗氧化物、植物化学物能帮助消除慢成人两性疾病。除此之外，花菜还含有丰富的叶酸、纤维、维生素C和K。
There are around 25 calories in one serving.
一份花菜的热量约有25卡路里。
Blackberries
黑莓
Blackberries' health benefits are incredibly versatile. Like many other berries, the fruit is rich in vitamin C as well as antioxidants known as bioflavonoids.
黑莓有多种健康益处。好似其他的莓类，黑莓富含维生素C与抗氧化剂，如生物类黄酮。
Beyond that, eating blackberries can aid with digestion and staying alert, and tightens tissue, leading to younger-looking skin. There are around 62 calories in a single serving of the berries.
此外，黑莓能能够帮助消化、维持反应灵敏、紧致肌肉、让肌肤看起来更年轻。一份黑莓的热量约有62卡路里。
Lettuce
莴苣
Most types of lettuce — whether it's romaine or iceberg — only have about 10 to 20 calories per serving. And although lettuce won't add a lot of protein to your diet, it will add plenty of vitamins and nutrients like folate, iron, and vitamins A and C.
绝大部分类型的莴苣，无论是长叶莴苣还是卷心莴苣，每份只有大约10到20卡路里的热量。虽然莴苣不可以给你补充不少蛋白质，但它能补充很多维生素和营养物质，如叶酸、铁元素、维生素A和C。
Oranges
橙子
Most people know oranges for their vitamin C content, but the citrus fruit touts multiple other benefits. Since vitamin C is crucial in collagen production, oranges help keep skin free of damage and looking good. It's also low in calories; a medium-sized orange has about 80 calories.
大多数人都了解橙子富含维生素C，但此外，橙子还有其他保健用途。因为维生素C对胶原蛋白的形成起着至关要紧有哪些用途，所以吃橙子能预防皮肤受损，让皮肤看着更好。而且卡路里也非常低，一个中等大小橙子的热量大约有80卡路里。
And if you're not eating that white stuff under an orange's skin — pith — you should start. Pith contains a lot of fiber, which helps lower cholesterol and blood sugar levels.
假如你从不吃橙子皮里面白色的东西，也就是海绵层，那样建议你还是开始吃吧。这是由于海绵层含有很多纤维，能减少胆固醇和血糖。
Strawberries
草莓
There's more vitamin C in one serving of strawberries than there is in one orange. In addition, strawberries are also bursting with polyphenols, a type of antioxidant.
每份草莓的维生素C含量比每份橙子的要多。除此之外，草莓还含有具备抗氧化用途的多酚。
Strawberries are also a good source of potassium and fiber, and they're fat-free, sodium-free, and cholesterol-free, which makes them healthy for the heart. One cup of the fruit only has around 50 calories.
草莓含有钾元素和纤维，不含脂肪、钠、胆固醇，对心脏有好处。一杯草莓的热量只有50卡路里。
Honeydew melon
甜瓜
Honeydew melon has only slightly more calories per serving than cantaloupe , and the majority of these calories come from the 14 grams of natural sugar the fruit provides.
一份甜瓜的卡路里只比哈密瓜（64卡路里）多一点点，而这类卡路里绝大多数来自这份甜瓜所含的14克天然糖。
Honeydew also contains over half of the recommended daily value of vitamin C, as well as copper, which is crucial for healthy skin.
甜瓜还含有人一天应摄入的超越50%的维生素C和铜元素，这能够帮助皮肤健康。
