金枪鱼拥有美誉的保健食品，有很好的理由;它的加载与提高你的整体健康和福祉必需的营养物质。这也是对减肥有好处，由于其蛋白质含量高和相对低卡路里计数。服务与低热量和低脂肪的混合插件的金枪鱼促进减肥，并选择低汞品种的金枪鱼为您的健康选择。
开始一个新的饮食之前，请务必咨询医生，看的帮助规划您的饮食养生营养师或注册营养师。使用的calorie counterapp is also a great tool to help stay on track.
小费
Tuna is an excellent source of protein and can be low in calories and makes a healthy addition to any weight-loss diet.
Tuna Can Fit Your Diet
一个s long as you choose the right kind, tuna is a moderate source of calories, which makes it appropriate to include in a weight-loss diet. Your best bets are tuna steak, or tuna canned in water. A3-ounce portion of tuna steak，过熟干热，是112个卡路里，而半菲力是203个卡路里。和3ounces of light tuna，packed in water, is just 72 calories — or 142 calories per can.
金枪鱼在油罐头是一种高热量的选项。虽然某些类型的金枪鱼是装在心脏健康的油，如橄榄油，他们也很难适应一个热量控制饮食，由于这一较高的卡路里含量。一个3-ounce serving of tuna canned in oil含有168个卡路里的热量，并且可以将花费你339个卡路里的热量。
如果您目前在吃油金枪鱼罐头一罐每周两次，切换到金枪鱼罐头水会帮助你在一年内损失超过5磅，即使不使其他饮食结构的变化（339 - 142 = 197卡路里的热量保存的X2×52周= 20488个卡路里保存;除以3500获得5.85磅）。
阅读更多：Danger在吃太多金枪鱼罐头
金枪鱼的蛋白质有助于你减肥
Tuna is a great weight-loss food thanks to its high protein content. In addition to providing amino acids that your body can use to build muscle tissue — a process that boosts your metabolism — protein helps with weight loss because of itshigh thermic effect。蛋白质是难以消化的，其高热效应意味着你的身体燃烧更多的热量在打破的蛋白质比它打破碳水化合物和脂肪，所以吃更多的蛋白质包装食物提升你的整体热量燃烧。
吃金枪鱼牛排提升你的蛋白质摄入量3盎司24克，而金枪鱼3盎司的水提供17克蛋白质的罐头。这是对你的每日蛋白质需求显著量 - 56和46克分别为男性和女性。
Tuna Has Other Important Nutrients
金枪鱼也挤满了来自其他必需的营养物质，有助于保持你的健康，而你减肥。例如，一个3盎司水中报价金枪鱼的服务日常值的36％的维生素B12 - 的营养物，在氧气输送，这是用于支撑一个积极的生活方式必不可少助剂。
Tuna is also high in phosphorus — a mineral found in your cell membranes and DNA — and selenium, an antioxidant mineral that protects your tissues from damage. Just one serving of canned tuna provides 86 percent of your daily selenium needs. Tuna also contains a small amount of omega-3 fatty acids, which are specialized fats that boost heart health and support brain function.
服务选择很重要。
而金枪鱼本身是对减肥有好处，不是每个菜特色的金枪鱼是减肥。例如，金枪鱼沙拉与许多蛋黄酱做可以增加数百卡路里，与梅奥丰富的不健康脂肪一起。相反，要金枪鱼沙拉脱脂奶酪或平原，脱脂希腊酸奶。这些混合插件将增加乳状质地几乎没有脂肪，而且他们也是有益的高蛋白质。或罐装或烤金枪鱼块添加到菠菜或羽衣甘蓝沙拉，或者用健康的菠萝，芒果莎莎顶部您的金枪鱼牛排。
Keep your mercury intake in check by choosing chunk light tuna, recommends哈佛健康出版。It's lower in mercury than other varieties, like white tuna, so it offers a safer and more healthful option.
- 美国农业部国家营养数据库：“鱼，鲔鱼，光，罐头在石油，排水的固体”
- 美国农业部国家营养数据库：“鱼，鲔鱼，光，罐装水，排水的固体”
- USDA National Nutrient Database: "Fish, Tuna, Skipjack, Fresh, Cooked, Dry Heat"
- 联合国大学：“碳水化合物，脂肪不同水平和蛋白质摄入蛋白质代谢和产热的影响”
- European Journal of Nutrition: "A Multifunctional Diet Improves Cardiometabolic-Related Biomarkers Independently of Weight Changes: An 8-week Randomized Controlled Intervention in Healthy Overweight and Obese Subjects"
- 哈佛健康出版: "Make Smart Seafood Choices to Minimize Mercury Intake"
- 医学研究所：“膳食参考摄入量：宏量营养素”
- MyFoodData：“蓝鳍金枪鱼的营养比较（熟）和鱼类金枪鱼罐头光在水倒掉固体”