Another study found that people who ate two bowlfuls of high-fiber cereal every day spontaneously cut the amount of fat they ate by 10 percent.
还有研究发现，每天吃两碗高纤维麦片的人会自然将摄入的脂肪抵消掉10%。
High fiber cereal and a serving of fresh fruit and a handful of almonds or walnuts (Beth recommends soy, nut or rice milk over the traditional cow’s milk in the mornings)
——高纤维的谷物和新鲜的水果，还有一小撮的杏仁或核桃（Beth提倡在早上黄豆，花生或水稻牛奶比传统的牛奶要好得多）
Another option: Keep a box of high-fiber, low-GL breakfast cereal (along with plastic spoons and bowls) at your desk, and bring the milk (in a Thermos), fruit, and nuts with you.
另一种建议：在你办公桌上放一盒高纤低血糖的早餐麦片(外加一个塑料勺子和碗)，然后用保温瓶带些牛奶，还有水果和坚果。
A bowl of high-fiber, multigrain cereal, lots of strawberries, and low-fat milk on top.
一碗高纤维杂粮麦片，大量草莓和低脂牛奶。
Eating complex carbohydrates, such as high fiber cereal and brown rice can actually help you lose weight by making you feel fuller while consuming fewer calories.
实际上食用复合碳水化合物也能通过增加饱腹感帮你减肥，也能消耗较少的热量。
The reason could be that foods high in vegetable fiber produce smaller fluctuations in blood glucose and insulin levels than would cereal or fruits.
原因可能是含蔬菜纤维多的食物比谷类和水果类食物对血糖水平和胰岛素分泌水平的波动幅度影响更小。
Breakfast only eat cereal, high-fiber, low-fat fresh milk, not only can help defecate, also very nutrition and health, as meat and seafood for lunch and dinner.
早餐只吃高纤麦片、低脂鲜乳，不仅可以帮助排便，同时也非常营养健康，至于肉类、海鲜则留待中餐、晚餐再大快朵颐。
Breakfast only eat cereal, high-fiber, low-fat fresh milk, not only can help defecate, also very nutrition and health, as meat and seafood for lunch and dinner.
早餐只吃高纤麦片、低脂鲜乳，不仅可以帮助排便，同时也非常营养健康，至于肉类、海鲜则留待中餐、晚餐再大快朵颐。
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