你是哪种小肚腩？2016找对方法甩掉小肚腩

Has the season of over-indulgence taken its toll on your tummy?
假期的胡吃海塞是否已经让你的腰围付出代价了？

If so, you’re far from alone. But prominent tums actually come in different shapes and sizes - and appear for all sorts of reasons.
长出肚腩的不止你一个。不过，小肚腩形状不同，大小各异。连导致小肚腩的原因也不尽相同。

Here’s how to work out your tummy type - and how to target it in 2016.
以下是各种小肚腩的类型和治理办法，2016年让我们甩掉小肚腩。

WINE TUMMY
啤酒肚

What does it look like?
外观

A pot belly sticks out mainly at the front, while there is less weight gain on your bottom and hips. If you look like you’ve got a cauldron strapped to your front, then you have a pot belly.
臀部与髋部并无太多脂肪堆积，仅腹部向前凸出。有啤酒肚的人，腹部看上去像绑了个大锅。

What Causes It?
成因

Binge-drinking alcohol - as well as eating too many refined carbohydrates - will create this type of tummy.
饮酒过度，吃的又过于精细，自然变得大腹便便。

How To Target It
甩肚秘诀

Monitor the calories you drink as much as the ones you eat.
节制饮酒，适量进食。

BLOATED TUMMY
胀气肚

What Does It Look Like?
外观

Your tummy is prominent and sticks out, bulging like a spare tyre or muffin top. Your skin often feels hard to touch, as if there’s an inflated balloon deep inside.
腹部明显凸出，腰上的“游泳圈”清晰可见。你常常会感到腹胀难忍，仿佛吞下了一只气球。

What Causes It?
成因

This tummy starts out flat at the start of the day and usually expands as time goes on - particularly after meals. No matter how big it gets, you won’t see any change on the scales.
空腹时，你看不见小肚腩。但进食后，肚子越胀越大。不过，不管肚子胀得有多大，你的体重依然不变。

One of the main causes is a build-up of wind. As food gets broken down while it travels through the intestines, the bacteria that feed on it create up to six to eight litres of gas as a by-product.
造成这种肚腩的“幕后黑手”就是胃肠气。当食物经过肠道，体内的细菌便开始作用，分解残渣，同时产生6至8升的气体。

However, if the bugs in your gut have difficulty breaking down certain foods, it will also start to ferment, creating more wind, which starts to push the abdominal wall outwards.
然而，如果胃肠内细菌无法分解某些食物，就会开始发酵，还会产生更多的气体。无怪乎肚子会越来越大了。

Obesity surgeon Professor Basil Ammori, of the Salford Royal Hospital, says constipation and eating too much in one go can also create this effect.
索尔福德皇家医院的减肥医生巴兹尔·安蒙里称，便秘问题以及暴饮暴食都会导致肠胃胀气。

How To Target It
甩肚秘诀

Try sticking to a diet that excludes foods that trigger bloating because they can be harder for the body to digest. For many people, this means avoiding foods that belong to the so-called FODMAP group (it stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols) which includes artificial sweeteners, wheat, garlic and onions, as well as some fruit, such as cherries and plums, and some vegetables, including artichokes, beetroot and mushrooms.
规范膳食，以免造成胃胀气。尤其要远离难消化的“酵糖羟”食物（发酵性寡糖、二糖酶、单糖，以及多羟基化合物），比如甜味剂、麦片、大蒜、洋葱、樱桃、洋李、洋蓟、甜菜和蘑菇等。