This article was medically reviewed by Kailey Proctor , MPH, RDN, CSO, a board-certified oncology dietitian at the Leonard Clinical Cancer Institute with Mission Hospital.
本文由Kailey Proctor , MPH, RDN, CSO進行醫(yī)學(xué)審查，她是Mission醫(yī)院Leonard臨床癌癥研究所的委員會認證的腫瘤學(xué)營養(yǎng)師。
Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board.
我們的故事由醫(yī)學(xué)專家審查，以確保你得到關(guān)于你的健康和保健的最準(zhǔn)確和有用的信息。欲了解更多信息，請訪問我們的醫(yī)療審查委員會。
For a healthy, high-protein, low-carb snack, nibble on some cheese and nuts.
對于健康、高蛋白、低碳水化合物的零食，可以吃一些奶酪和堅果。
Consuming complex carbohydrates , like fiber , is an important part of a healthy diet. However, eating high amounts of processed, simple carbs — like baked goods, sweet drinks, and refined grains — can increase a person's risk of type 2 diabetes and heart disease .
攝取復(fù)雜的碳水化合物，如纖維，是健康飲食的一個重要組成部分。然而，吃大量的加工過的簡單碳水化合物--如烘焙食品、甜飲料和精制谷物--會增加一個人患2型糖尿病和心臟病的風(fēng)險。
Therefore, some opt for a low-carb, high-protein diet, which may help with maintaining a healthy weight or controlling blood sugar levels .
因此，一些人選擇了低碳水化合物、高蛋白的飲食，這可能有助于保持健康的體重或控制血糖水平。
Typically low-carb foods are anything you can consume in moderation that won't tip you over 135 grams for the day. Meanwhile, a high-protein food is one that contains about 10 grams per serving, says Angie Asche , RDN, founder of Eleat Sports Nutrition .
通常情況下，低碳水化合物的食物是任何你可以適量食用的，不會使你一天的體重超過135克。同時，高蛋白食物是指每份含有約10克的食物，Eleat Sports Nutrition的創(chuàng)始人Angie Asche , RDN說。
Important: Children and teens should not follow a low-carb diet , says Dayle Hayes , RDN, co-author of the American Dietetic Association's Nutrition Guidance for Healthy Children Ages 2 to 11 Years . Carbohydrates in the form of fruits, vegetables, and whole or refined grains are vital for normal growth and development.
重要的是：兒童和青少年不應(yīng)該遵循低碳水化合物飲食，Dayle Hayes , RDN，美國飲食協(xié)會《2-11歲健康兒童營養(yǎng)指南》的合著者。水果、蔬菜和全谷物或精制谷物形式的碳水化合物對正常的生長和發(fā)展至關(guān)重要。
Here are eight low-carb, high-protein foods to try incorporating into your diet:
這里有八種低碳水化合物、高蛋白的食物，可以嘗試納入你的飲食中。
1. Low-fat plain Greek yogurt
1 .低脂純希臘酸奶
Top your Greek yogurt with some nuts for an added boost of protein.
在你的希臘酸奶上放一些堅果，以增加蛋白質(zhì)的含量。
Plain Greek yogurt is creamy and has a slightly tangy or sour taste. You can enjoy it on its own with fruit and nuts or use it as a substitute for sour cream on tacos. Greek yogurt also makes a good base for dressings, smoothies, and other recipes requiring milk or cream, says Cesar Sauza , a registered dietitian with AltaMed Health Services .
普通希臘酸奶是奶油狀的，有輕微的膻味或酸味。你可以將它與水果和堅果一起單獨享用，或者用它來替代玉米餅上的酸奶油。AltaMed Health Services的注冊營養(yǎng)師Cesar Sauza說，希臘酸奶也是調(diào)味品、冰沙和其他需要牛奶或奶油的食譜的良好基礎(chǔ)。
One cup of plain, nonfat Greek yogurt contains :
一杯純正的脫脂希臘酸奶含有：
95 calories
95卡路里
9.7 g of carbohydrates ( 3.5% DV)
9.7克碳水化合物(3.5% DV)
16 g of protein ( 32 % DV)
16克蛋白質(zhì)(32% DV)
2. Almonds
2 .杏仁
Almonds are a quick and easy snack.
杏仁是一種快速而簡單的小吃。
Almonds may be high in calories, but they are also a great source of unsaturated fat, which can help lower cholesterol . Sprinkle them on top of oatmeal or pair them with cheese and raw vegetables for a snack.
杏仁的卡路里可能很高，但它們也是不飽和脂肪的一個很好的來源，可以幫助降低膽固醇。把它們?nèi)鲈谘帑溒希蚺c奶酪和生蔬菜搭配作為零食。
One ounce of almonds contains :
一盎司杏仁含有：
164 calories
164卡路里
6 g of carbohydrates ( 2% DV)
6克碳水化合物(2%(德伏特)
6 g of protein (12% DV)
6克蛋白質(zhì)(12%千伏)
3. Sunflower seeds
3 .向日葵籽
Make a healthy trail mix with nuts and seeds.
把堅果和種子混合在一起，做一條健康的小路。
Like almonds, sunflower seeds are high in calories and rich in healthy fats, which makes them filling, Sauza says. They also add a crunchy texture to salads, yogurt, or sprinkled on top of fruit as a snack.
Sauza說，葵花籽和杏仁一樣，熱量很高，富含健康的脂肪，這使它們充滿營養(yǎng)。它們還為沙拉、酸奶或灑在水果上作為零食添加了脆脆的質(zhì)感。
One-fourth cup of sunflower seeds contains :
四分之一杯葵花籽含有：
208 calories
208卡路里
5 g of carbohydrates (1.8% DV)
5克碳水化合物(1.8%德伏特)
6 g of protein (12% DV)
6克蛋白質(zhì)(12%千伏)
4. Canned tuna
4 .金槍魚罐頭
Use Greek yogurt instead of mayonnaise in your tuna salad for added protein.
在金槍魚沙拉中使用希臘酸奶代替蛋黃醬添加蛋白質(zhì)。
Tuna is a good source of heart-healthy omega-3 fatty acids , Sauza says. Eat it with chopped vegetables, like tomato, onion, cilantro, and peppers, or by itself with a little bit of lime and salt.
金槍魚是心臟健康的歐米茄-3脂肪酸的良好來源，Sauza說。與切碎的蔬菜一起吃，如西紅柿、洋蔥、香菜和辣椒，或者本身加一點酸橙和鹽。
One can of tuna contains :
一罐金槍魚含有：
121 calories
121卡路里
0.1 g of carbohydrates (0% DV)
0.1克碳水化合物（0 ％德伏特）
27 g of protein (54% DV)
27克蛋白質(zhì)(54% DV)
5. Salmon
5 .鮭魚
Salmon is a delicious dinner high in protein.
鮭魚是一頓蛋白質(zhì)含量很高的美味晚餐。
Salmon has essentially no carbohydrates and is also a good source of vitamin B12 . Grill or oven-bake salmon and serve with roasted veggies for a hearty meal. Alternatively, you can buy smoked salmon at the store to eat plain or add to salads.
鮭魚基本上沒有碳水化合物，也是維生素B12的良好來源?？觉q魚或烤箱烤鮭魚，與烤蔬菜一起吃一頓豐盛的食物?；蛘?，你可以在商店買熏鮭魚，吃平底鍋或加入沙拉。
Three ounces of salmon contains :
三盎司鮭魚含有：
108 calories
108卡路里
0 grams of carbohydrates (0% DV)
0克碳水化合物（0 ％德伏特）
17 g of protein (34% DV)
17克蛋白質(zhì)(34%千伏)
6. Eggs
6 .蛋
Make an omelette for a high-protein, low-carb breakfast.
做一個煎蛋卷作為高蛋白，低碳水化合物的早餐。
Yes, eggs can help you lose weight — here's how to eat them as part of a healthy diet
是的，雞蛋可以幫助你減肥-下面是如何吃雞蛋作為健康飲食的一部分
Eggs are packed with nutrients and they're incredibly versatile. Scramble them with veggies for breakfast or hard boil them to keep in the fridge for snacks.
雞蛋富含營養(yǎng)，用途廣泛。早餐用蔬菜炒雞蛋，或硬煮雞蛋，放在冰箱里做零食。
One egg contains :
一個雞蛋含有：
78 calories
78卡路里
0.5 g of carbohydrates (0% DV)
0.5克碳水化合物（0 ％德伏特）
6 g of protein, which is about (12% DV)
6克蛋白質(zhì)，大約(12% dV)
7. Cheese
7 .奶酪
String cheese is an easy way to boost your protein intake while out and about.
串奶酪是一個簡單的方法，以提高你的蛋白質(zhì)攝入量時，外出和周圍。
String cheese is a great low-carb option to eat on the go. You can also pair cheese with meat or veggies for lunch or dinner.
串聯(lián)奶酪是一個很好的低碳水化合物選擇，可以在路上吃。你也可以在午餐或晚餐時將奶酪與肉類或蔬菜搭配。
One stick of mozzarella string cheese contains :
一根馬蘇里拉弦狀奶酪含有:
79 calories
79卡路里
0.9 g of carbohydrates (0% DV)
0.9克碳水化合物（0 ％德伏特）
8 g of protein (16% DV)
8克蛋白質(zhì)(16%千伏)
8. Tofu
8 .豆腐
Tofu is made of soybeans which are high in protein.
豆腐是由蛋白質(zhì)含量高的大豆制成的。
8 of the best plant-based sources of protein, according to dietitians
營養(yǎng)師說，最好的植物性蛋白質(zhì)來源有8種
Soy foods, like tofu and tempeh, are good sources of protein — especially for vegetarians. Stir-fry tofu with vegetables for a yummy lunch or dinner.
豆制品，如豆腐和豆豉，是蛋白質(zhì)的良好來源-特別是對素食者來說。用蔬菜炒豆腐作為美味的午餐或晚餐。
Three ounces of tofu contains :
三盎司豆腐含有：
71 calories
71卡路里
0.8 g of carbohydrates (0% DV)
0.8克碳水化合物（0 ％德伏特）
9 g of protein (18% DV)
9克蛋白質(zhì)(18%千伏)
Insider's takeaway
業(yè)內(nèi)人士的啟示
Eating a high protein, low-carb diet can help you maintain a healthy weight and manage blood sugar levels, but it isn't for everyone, Sauza says. Excessive protein in the diet could damage your liver or kidneys if done long-term , and extreme low-carb diets like the keto diet should not be done without the supervision of a dietitian or medical professional.
紹薩說，吃高蛋白、低碳水化合物的飲食可以幫助你保持健康的體重和管理血糖水平，但它并不適合所有人。如果長期這樣做，飲食中過多的蛋白質(zhì)可能會損害你的肝臟或腎臟，而且極端的低碳水化合物飲食如酮類飲食不應(yīng)該在沒有營養(yǎng)師或醫(yī)療專家的監(jiān)督下進行。
While increasing your protein intake and limiting carbohydrates can be part of a healthy diet, eating nutrient-rich foods from all food groups is more likely to ensure you're getting the vitamins and minerals you need.
雖然增加你的蛋白質(zhì)攝入量和限制碳水化合物可以是健康飲食的一部分，但從所有食物類別中吃營養(yǎng)豐富的食物更有可能確保你獲得你需要的維生素和礦物質(zhì)。
