调节荷尔蒙和胰岛素来减少肌肉和脂肪堆积 [美国媒体]

NATURALLY REGULATE HORMONE AND INSULIN LEVELS TO REDUCE BLOATING AND BLAST AWAY BELLY FAT

通过自然调节荷尔蒙和胰岛素水平减少肥肉堆积并去掉肚子脂肪



No one wants excess fat hanging around the waist, but for so many, that is often the first place it goes and the last place it leaves.

没人想要额外的脂肪悬在腰部，但是对太多太多的人而言那个地方的确是脂肪最先去而最后走的一个地方。

One thing everyone should know is that losing belly fat shouldn't just be done to to look better. Those "love handles" aren't just unattractive, carrying that extra weight around the abdomen is really bad for your health. It is so much worse to carry weight on your middle rather than carrying weight on your hips or thighs, and it is a key indicator of a hormonal imbalance.

有一件事是各位应该知道的，那便是丢掉肚子上的肥肉不仅是为了好看。那些“腰间赘肉”除了不吸引人还对你的健康有害。在你的中段增加重量远比在你的屁股和大腿处增加重量来得更糟。而且中段肥肉还是荷尔蒙不平衡的一个关键指示器。

If you have struggled to lose weight or keep it off, your hormones are could very likley be the problem. Your hormones play a part in every aspect of weight loss including your metabolism, where you store your fat, your appetite and even your cravings. Any form of hormonal imbalance will sabotage weight loss efforts, regardless of your diet and exercise habits.

如果你正在为减重或是保持苗条而奋战，那么你的荷尔蒙可能就是问题的关键所在。你的荷尔蒙在减重的各个方面都会插上一脚，甚至包括你的新陈代谢、你储存脂肪的地方、你的胃口、甚至你强烈的欲望。不管你如何饮食、有怎样的锻炼习惯，只要荷尔蒙失调，不管哪种形式，都将破坏你的减重努力。

Hormones That Trigger Belly Fat

引发肚子肥胖的荷尔蒙

Abdominal fat also sets the stage for aging, increasing the risk of heart disease and diabetes. A program to get rid of this stubborn fat must include proper diet, exercise, sleep and motivation, as all of these components work well to boost fat loss. First lets break down each of the hormonal players in this process, and list the suggestions for that will help get you back on track. Extra belly fat can indicate one or more of the following hormonal imbalances:

腹部肥胖通常还会为带来衰老以及更多的心脏病和糖尿病风险。一个摆脱这种顽固的脂肪的计划必须包括合适的饮食、锻炼、睡眠和动力。当所有这些因素都工作良好的时候就能促使脂肪减少。不过在你执行上述计划的过程中首先要瓦解参与其中的荷尔蒙。为此我罗列了一些建议，它们将有助于你走在摧毁脂肪的正途上。额外的肚子肥肉通常都是在告诉人们出现了下述一个或多个荷尔蒙不平衡状况：

High Insulin
High Estrogen
Low Testosterone
High Cortisol
Low DHEA
Low Growth Hormone

高胰岛素
高雌激素
低睾丸激素
高皮质激素
低脱氢表雄（甾）酮
低生长荷尔蒙

Controlling Insulin Levels

控制胰岛素水平

Insulin is an essential substance that helps process sugar in the bloodstream and carry it to cells where it is used as fuel, or stored as fat. Having high blood insulin levels is a risk factor for developing belly fat as well as, type 2 diabetes and cardiovascular disease.

胰岛素是一种帮助处理血液中糖分的关键物质。它将糖送到细胞那里，而糖则在那里要么被当作能量来源燃烧掉了要么被当作脂肪储存起来。高血液胰岛素水平既会让肚子长脂肪，也会带来2型糖尿病和心血管疾病。

The primary cause if high insulin levels is excess intake of sugar or refined carbohydrates typical of many diets today. This includes nutrient-poor items such as processed foods, sugary drinks and sodas, packaged low-fat foods, along with insufficient protein & fiber intake and inadequate "good" fat consumption. Insulin resistance can also be attributed to a lack of exercise, overindulging in alcohol, too much stress, a family history of diabetes, high blood pressure and excess body fat, especially around the abdomen.

如今高胰岛素水平主要是摄入太多糖，或经过精细加工的碳水化合物饮食造成的。这种饮食包括：缺乏营养的加工食物、含糖饮料和汽水、打包好的低脂食物，因为这些饮食会让蛋白质、纤维、以及“优质”脂肪摄入不够。缺乏锻炼、酗酒、压力太大、糖尿病家族史、高血压以及身体过量的脂肪（尤其是环绕肚子的脂肪）也会造成胰岛素抵抗。

Chronically high levels of insulin can lead to a pre-diabetic condition called metabolic syndrome, otherwise known as insulin resistance which only furthers weight gain. It is currently estimated that 1 out of every 4 North Americans has insulin resistance.

胰岛素长期处于高水平会让人进入被称作“新陈代谢综合征”的糖尿病前期状态，即使你没有进入糖尿病前期状态，也会进入被称作“胰岛素抵抗”的阶段，进而体重增加。目前估计每4个北美人中就有1个存在“胰岛素抵抗”。

Foods To Help

饮食帮忙

A study published in Diabetes Care (March 2002) found a higher-protein diet helps to shed stubborn belly fat, as researchers compared a high-protein diet with a low-protein diet in 54 obese men and women with type 2 diabetes. Those on the high-protein diet had significantly greater reductions in total and abdominal fat mass and a greater reduction in LDL cholesterol.

一份发表于《关心糖尿病》（2002年三月号）上的研究发现高蛋白质的饮食有助于消除顽固的肚子肥肉。做该项研究的人员在54名严重超重并患有2型糖尿病的男女中将高蛋白质饮食与低蛋白质饮食做了对比。那些吃高蛋白质饮食的被试者不论是整体脂肪、还是腹部脂肪、或是低密度胆固醇（俗称坏胆固醇）都有非常明显的降低。

By trying to get about 20 to 25 grams per meal and about 15 to 20 grams per snack for women, and an extra 10 g of protein per meal and 5 g per snack for men, is a good place to start depending on your body size and workout schedule. Higher protein intake keeps blood sugar balanced and insulin levels low which is a must for appetite control and fat loss. Protein also packs a hormonal punch because it stimulates the fat-burning and appetite-controlling hormones when we consume it in the right amounts.  Your best protein options are lean, organic forms like chicken, turkey, low-fat cheese, such as ricotta or cottage cheese, omega-3 eggs and shellfish, such as scallops that are 100% protein.

妇女每顿饭要努力获得20到25克的蛋白质，而每顿加餐要设法获得15到20克的蛋白质；而男人每顿饭则需要在此基础上再补充10克蛋白质，每顿加餐则要再补充5克蛋白质。在这个蛋白质摄入基础上你就可以开始依照你的体积展开常规减重日程了。较高的蛋白质摄入让血糖保持平衡，并让胰岛素水平低，而这两样对控制胃口和减少脂肪至关重要。当我们消耗适量的蛋白质时，蛋白质会刺激燃烧脂肪和控制胃口的那类激素，因此蛋白质还能让激素在减少脂肪方面发挥至关重要的作用。你最好的蛋白质选择是有机瘦肉（比如鸡肉和火鸡肉）、还有低脂奶酪（比如意大利乳清干酪和白软干酪）、以及富含欧米茄-3的鸡蛋和贝类（比如全是蛋白质的扇贝）。

Eating more dark green vegetables and fiber-rich, whole-grain foods, while consuming less alcohol and foods containing trans fats and added sugars is also super helpful in controlling insulin levels.

吃更多的暗绿色蔬菜和富含纤维的全谷物食物，同时要减少酒精及添加糖并含有反式脂肪的食物的消耗量。以上两点对控制胰岛素水平也是相当有用的。

Controlling Estrogen Levels

控制雌激素水平

Estrogen dominance occurs when estrogen levels in the body are at a much higher level than other sex hormones, mainly progesterone. Symptoms of estrogen dominance are obesity, with fat accumulating in the mid-section, fibrocystic breasts and ovaries, menstrual irregularity, headaches and often breast cancer.

当身体的雌激素水平比其它性激素（主要是黄体酮）水平高得多的时候你的身体就由雌激素统领了。

Abdominal fat in men increases the conversion of testosterone into estrogen. As estrogen levels increase, so does the tendency to accumulate more abdominal fat, as does the risk of prostate cancer. A premenopausal woman with high levels of estrogen will likely have PMS, too much body fat around the hips and difficulty losing weight. Men as well as menopausal women can experience low libido, memory loss, poor motivation, depression, loss of muscle mass, and increased belly fat.

男人的肚子肥肉会让睾丸激素转变为雌激素。随着雌激素水平提高，更多的脂肪会堆积在腹部，这同时也增加了患前列腺癌的风险。处于绝经前期的妇女如果有较高水平的雌激素，就很有可能患经前期综合症、同时身体会将过多的脂肪堆积在臀部、这个时候减重也变得极其困难。这个时候男人以及更年期妇女的性欲会很低、记忆力衰退、推动力缺乏、压抑、大幅丢失肌肉体积、肚子脂肪增加。

Foods To Help

食物帮忙

One easy way to help control the level of estrogen in the body is through your diet. Plant foods contain natural chemicals called phytonutrients or phytochemicals. These chemicals help protect plants from germs, fungi, bugs, and other threats, but have also been studied for their estrogen-like activity. Two nutrients known as isoflavonoids (genistein and daidzien, from soybeans) and lignans (from nuts and flax seeds) are converted by the beneficial bacteria in the digestive tract into compounds that have estrogen-like properties. To derive the most benefit from these phytonutrients the flora of the intestinal tract must be in a healthy balance. Unfortunately, the intestinal flora is killed off by many drugs that women commonly use, especially antibiotics.

一个有助于控制身体雌激素水平的简易方法就是通过饮食。植物性食物含有一种被称作植物营养素（或植物生化素）的天然化学物质。这些化学物质可以让植物免遭细菌、真菌、虫子以及其它种类威胁的伤害，不过人们也研究了这些化学物质所具有的类似雌激素的活性。染料木黄酮和黄豆苷是两类来自大豆被称作异黄酮素的营养素，还有一种是来自坚果和亚麻籽的木酚素，它们被消化道里的有益菌转变为有类似雌激素特征的化合物。为了最大限度地从这种植物营养素中获取养分，消化道内的菌群必须保持健康的均衡。不幸的是，这种肠内菌群被许多妇女常用的药（尤其是抗生素）赶尽杀绝了。

Phytoestrogen content varies in different foods, and may vary significantly within the same group of foods. Some food richest in phytoestrogen content are nuts, seeds, soy products, and legumes. Flaxseed and other oilseeds contained the highest total phytoestrogen content, followed by soybean, soy milk, tempeh and tofu. But you can also find them in sesame seeds, wheat, berries, oats, barley, dried beans, lentils, yams, rice, alfalfa, mung beans, apples, carrots, pomegranates, wheat germ, rice bran, ginseng, fennel and anise.

植物营养素的内容根据食物的不同而不同，而且很可能在同一种类的食物中也非常不同。含有这些植物营养素最多的食物是坚果、种子、大豆制品和豆科植物。亚麻籽和其它种类的油料种子所含的植物营养素的总量是最多的，其次是大豆、豆浆、豆豉和豆腐。但是你也可以在芝麻、小麦、浆果、燕麦、大麦、干豆子、小扁豆、薯类、大米、苜蓿、豆芽、苹果、胡萝卜、石榴、麦芽、米糠、人参、茴香以及八角里发现它们。

Raising Testosterone Levels

提升睾丸激素的水平

Testosterone is a male sex hormone that affects more than just sex drive. This hormone is also responsible for bone and muscle health, sperm production, and hair growth. Testosterone levels tend to taper off as we age, but also if we become obese or too stressed.  Testosterone levels are caused to decrease as abdominal fat converts it to estrogen, and also with increasing stress. While you are under stress, your body will tend to make more stress hormone (cortisol) than testosterone.

睾丸激素是一种雄性激素，但是它的作用可不仅仅是引起性冲动。这种激素也会让骨骼及肌肉健康、制造精子并促进头发生长。睾丸激素水平会随着我们变老而趋向逐渐减少，不过如果我们变胖或是压力太大，这种激素也会减少。睾丸激素水平会因为腹部脂肪将它转变为雌激素、或是逐渐增加的压力而减少。当你感到压力时，你的身体会制造更多的压力激素（皮质醇）而不是睾丸激素。

Today men are experiencing testosterone decline much earlier in life, which is quite an alarming finding, considering low testosterone has been linked to depression, obesity, osteoporosis, heart disease and even death. Researchers from the University of Washington found that men with low testosterone are more likely to develop a potbelly and other body fat. They also found that testosterone may prompt the loss of body fat when deficient levels are replaced.

如今男人睾丸激素开始下降的时间提得更早了。鉴于低水平的睾丸激素和压抑、单纯性肥胖、骨质疏松症、心脏病甚至死亡联系紧密，所以这种发现是相当令人不安的。华盛顿州大学的研究者们发现低睾丸激素的男人更有可能长出啤酒肚，身体其它地方也更有可能肥胖。他们还发现当身体睾丸激素不足的情况改善之后睾丸激素可能促进身体减少脂肪。

Other signs that you may have low testosterone levels include a loss of muscle tissue, and decreased strength, stamina, drive and motivation. Low testosterone or low T, is often medically treated to prevent future health problems, but you can also consume more testosterone-boosting foods as a natural complement to low T treatments.

低水平睾丸激素的其它迹象还包括肌肉组织丢失，力量、耐力、性欲和动力下降。低水平的睾丸激素常常需要进行药物治疗以防止更多的健康问题，不过你也可以依靠吃更多促进睾丸激素分泌的食物作为治疗的天然补充方式。

Foods That Help

食物帮忙

Oysters: These contain zinc, which in addition to increasing testosterone, increases muscle growth, physical endurance, and sperm production.

牡蛎：所含锌不仅可以增加睾丸激素，还可以增加肌肉力量、身体的耐力和精子产量。

Broccoli

西兰花

Garlic

大蒜

Bananas

香蕉

Brazil nuts

巴西坚果

Eggs

蛋

Vitamin D is a nutrient that helps the body absorb calcium, but it’s also important for bone health, the immune system, and many other body functions. Vitamin D is also linked to longer life and testosterone production. A study from Hormone and Metabolic Research found that healthy, overweight men who were involved in a weight reduction program experienced higher testosterone levels after receiving vitamin D every day for a year.

维生素D是一种能帮助身体吸收钙的营养素，不过它对骨骼健康、免疫系统以及许多身体其它功能也很重要。维生素D还能让你活得更久并产生睾丸激素。一项针对激素和新陈代谢的研究发现健康且超重的男子在减重过程中，如果每天摄入维生素D长达一年，其睾丸激素水平会更高。

Items Rich In Vitamin D

富含维生素D的单子：

Fatty Fish: Common options include salmon, trout, mackerel, tuna, and eel.

鱼油：一般可以选择鲑鱼、鳟鱼、鲭鱼、金枪鱼和鳗鱼。

Certain Mushrooms

某些蘑菇

Egg Yolks

蛋黄

Sunlight & Ultraviolet Lamps & Bulbs

阳光和紫外灯

Controlling Cortisol

控制皮质醇

When you experience stress, your body's natural reaction is to release the hormone cortisol. In small doses, cortisol isn’t harmful to your health. But if you experience chronic stress, elevated cortisol levels over time may add to sleep, mood and memory problems, and could even contribute to abdominal obesity. Fortunately, you can fight back!

当你有压力时，你的身体便会释放皮质醇。这是身体的自然反应。小剂量的皮质醇不会伤害你的健康。但是当你在持续的压力状态下时，皮质醇水平会随着时间增加而提高，并带来睡眠、情绪和记忆问题，甚至能够使你腹部肥胖。幸运的是你可以对它予以还击！

Foods That Help

食物帮忙

Spinach: The magnesium in these leafy greens help balance your body’s production of cortisol.

菠菜：这种绿叶蔬菜中的镁有助于平衡你身体的皮质醇产量。

Beans & Barley: These foods are rich phosphatidylserine, and you can add them to your diet to help calm your nerves and improve your sleep.

豆子和大麦：这些食物富含磷脂酰丝氨酸，你可以在你的饮食中添加这种东西，让它帮助你镇定紧张的情绪，并改善睡眠。

Citrus Fruits: When stress is getting you down, replace carb-rich snacks with a variety of citrus fruit, as research has shown that vitamin C-rich produce, like oranges and kiwis, help slow the production of cortisol.

柑橘类水果：当压力击倒你的时候，用各种柑橘类水果取代你满是碳水化合物的零食。研究显示像橘子和猕猴桃这样富含维生素C的作物有助于降低皮质醇的产量。

Omega-3 Fatty Acids: Studies show that omega-3s not only inhibit inflammation, but also help to reduce cortisol levels and perceived stress. If pills and supplements don’t excite you, try incorporating omega-rich mackerel, haddock, sardines, flaxseed and walnuts into your daily meal plan.

欧米茄-3脂肪酸：研究显示各种欧米茄-3不仅抑制炎症，还有助于减少皮质醇水平以及你自身感到的压力。如果药片和补充剂不能让你兴奋起来，试试将富含欧米茄的鲭鱼、鳕鱼、沙丁鱼、亚麻籽以及核桃加进你的日常饮食计划中。

Zinc: Studies have shown zinc can help inhibit the secretion of cortisol. Fight off stress by adding foods like spinach, seafood, nuts, pumpkin seeds, beef, beans, mushrooms, chicken, pork, & cacao into your diet.

锌：研究已经显示锌可以帮助抑制皮质醇的分泌。在你的饮食中添加如下食物击退压力：菠菜、海产品、坚果、南瓜种子、牛肉、豆子、蘑菇、肌肉、猪肉、可可。

Dark Chocolate & Cacao: The naturally occurring antioxidants in dark chocolate can help your body decrease inflammation and slow cortisol production.

黑巧克力以及可可：在黑巧克力中天然存在的抗氧化剂能帮助你的身体减少炎症以及减缓皮质醇的产量。

Controlling DHEA Levels

控制脱氢表雄（甾）酮的水平

Dehydroepiandrosterone, or DHEA, is a hormone produced naturally in the body by the adrenal glands, that affects all systems and a balanced level is important to overall health. DHEA influences our ability to lose fat and gain muscle. It boosts libido and helps us feel motivated, youthful and energetic. DHEA levels decrease as you age, starting by the time you reach 30. DHEA works well for age-related disorders, which is why it is often referred to as the "fountain of youth hormone", and below are a bunch of other important processes it aids.

脱氢表雄（甾）酮，或者称为DHEA，是人体的肾上腺自然分泌的一种激素。这种激素影响所有的系统。它处于一个平衡的水平对全面健康很重要。DHEA可以影响我们丢失体重获得肌肉的能力。它还可以促进性欲并帮助我们振奋、保持年轻以及充满活力。DHEA随着年龄增加而减少，通常当你30岁时开始减少。DHEA让与年龄相关的各种身体机能失调好转，所以我们常常称DHEA为“青春激素的源泉”。以下列出它参与协助的其它重要身体机能。

Improves Memory

改善记忆

Strengthens Immune System

加强免疫系统

Helps With Erectile Dysfunction

帮助改善性功能障碍

Boosts Sex Drive

提高性冲动

Provides More Energy

提供更多的能量

Glowing Skin

皮肤红润有光泽

Helps Maintaining Cardiovascular Health

帮助维持心血管健康

Aids Weight Loss

帮助身体减重

Increases HDL (good cholesterol) levels

提高高密度脂蛋白（好的胆固醇）水平

Promotes Sleep and Boosts Mood

促进睡眠、改善情绪

Helps Reduce Fear & Stress

有助于减少恐惧和压力

Blocks or Reduces the Activity of Carcinogens

阻止或减少致癌物质的活动

Cortisol and DHEA have opposing effects, so DHEA levels get lowered with the release of cortisol, which in turn is released during stressful situations or depression. Studies even show that low DHEA and depression go hand in hand. So, by increasing DHEA levels, you can get rid of the symptoms of depression, as increased levels of DHEA help cancel the adverse effects of stress hormones. Since stress lowers DHEA levels, it is necessary to lead a stress-free life. Practice yoga and meditation, as it could help relieve stress.

因为皮质醇和DHEA作用正好相反，所以在压力状态或是感到沮丧时DHEA会随着皮质醇的释放而减少。研究甚至显示低水平的DHEA和沮丧是一起出现的。因为DHEA水平增高有助于抵销压力荷尔蒙的有害作用，所以，增加DHEA的水平可以让你摆脱压抑沮丧的症状。又因为压力降低DHEA的水平，所以就要过一种没有压力的生活。通过练习瑜伽和冥想可能对减少压力有帮助。

Foods That Help

食物帮忙

Certain foods such as yams and soybeans help the body to produce more DHEA, if needed. In fact, yams are used to produce synthetic DHEA supplements. If the body has enough DHEA, it will not produce any more, no matter what your diet. This is a safety mechanism controlled by the brain and the adrenal gland. Certain foods such as those high in omega-3 fatty acids such as flax seeds, salmon and olive oil might also help the body to better use its naturally produced DHEA.

诸如薯类和大豆这样的食物有助于在需要的时候让身体产生更多的DHEA。事实上薯类常被用来制造合成DHEA。如果身体有足够的DHEA，不管你吃什么它都会停止生产这种激素。这是一种由大脑和肾上腺控制的安全机制。还有一些富含欧米茄-3脂肪酸的食物，比如亚麻籽、鲑鱼和橄榄油也有助于身体更好地利用自身天然产生的DHEA。

Regulating Growth Hormone

调节生长激素

This hormone affects just about every cell in the body and has a major impact on our feelings, actions and appearance. Growth hormone is released during deep sleep and while we exercise. It’s essential for tissue repair, muscle building, bone density, and healthy body composition. Because this hormone also tends to decline with age, growth hormone supplements are often promoted to slow the effects of aging. A 2007 study from the Journal of Clinical Endocrinology & Metabolism linked abdominal obesity in postmenopausal women with low growth hormone secretion, elevated inflammatory markers and increased risk of cardiovascular disease.

这种激素差不多影响身体中的每一个细胞，而且对我们的感觉、行动和外貌都有重大作用。生长激素会在我们深度睡眠及锻炼身体的时候释放。它对修复器官、塑造肌肉、增加骨密度、以及构成健康身体都至关重要。因为这也是一种随着年龄增长而减少的激素，所以补充这种激素往往有助于减缓衰老。一份来自2007年的《临床内分泌及新陈代谢杂志》的研究告诉我们绝经后的妇女的腹部肥胖与低生长激素分泌相关，生长激素分泌少还提高了炎症标志物及患心血管疾病的危险。

Foods That Help

食物帮忙

Pineapple: According to the Journal of Clinical Endocrinology pineapple increases HGH levels when eaten before bed, as its filled with natural substances that help release melatonin and serotonin. But that's not all, they also boost testosterone.
Fava Beans: These beans are filled with L-Dopa which has been shown to generate a huge increase in Human Growth Hormone, while also boosting dopamine and testosterone.

菠萝：根据《临床内分泌学杂志》的刊文，在上床之前吃菠萝会提高生长激素水平，因为菠萝中充满了有助于释放褪黑激素和5-羟色胺的天然物质。不过还没有完，它们还有助于提高睾丸激素。
蚕豆：这种豆子里都是会促进生长激素大量分泌的二羟基苯丙氨酸，当然它同时也提高了多巴胺和睾丸激素的分泌。

Goji Berries: Filled with TONS of nutrients, making them incredible for your hormones. Containing compounds that stimulate the pineal gland to produce more HGH, and are also filled with L-Glutamine and L-Arginine that also help boost production.
Coconut Oil: Coconut increases HGH and studies have shown a huge increase in production just 30-90 minutes after consumption.

枸杞：枸杞里面有成吨的营养物质，它们对你的各种激素有着难以置信的作用。枸杞所含的物质会刺激脑补的松果腺体制造更多的生长激素。枸杞里面还满是有助于提高生长激素产量的左旋谷酰胺和左旋精氨酸。
椰子油：椰子会提高生长激素，而且研究也显示吃椰子不过30到90分钟之后生长激素会大量分泌。

Grassfed Beef: Filled with bio-active amino-acids like L-Ornithine, L-Leucine, L-Valine, L-Glutamine, and L-Argininealong, along with substances like carnitine and coenzyme-Q10, which all help to increase HGH levels.
Greek Yogurt: (organic and unpasteurized) is very beneficial for HGH levels because it’s very rich source of L-Glutamine, one of the amino acids.

用草喂出来的牛肉：除了像肉碱和Q10辅酶这样的物质，它还富含具有生物活性的氨基酸：L-鸟氨酸、亮氨酸、缬氨酸、左旋谷酰胺和L-Argininealong，而所有这些物质都会帮助提高生长激素的水平。
希腊酸奶：有机且未经过高温消毒的希腊酸奶对生长激素的水平非常有益，因为它含有大量左旋谷酰胺（一种氨基酸）。

Raw Chocolate/Cacao: Quite possibly the richest source of tryptophan known to a man, which is known for its ability to stimulate the pituiary gland to produce more HGH and dopamine. Tryptophan also improves your sleep, in turn enhances the production of HGH.
Algae: Different algaes like Chlorella or Spirulina are well known for their ability to increase Human Growth Hormone secretion. Chlorella contains such powerful growth factors that the algae quadruples itself in a day.

未煮过的巧克力/可可：很可能男人都知道其中含有丰富的色氨酸，这种物质促进脑下垂体分泌更多的生长激素和多巴胺。色氨酸还会帮助你睡觉，进而提高生长激素的产量。
海藻：不管什么种类的海藻——小球藻还是螺旋藻——都以能提高人类生长激素分泌而着称。小球藻含有非常强大的生长因子，以致于它一天就可以比原来长出4倍。

Eggs: (preferably organic) are filled with powerful growth factors like all the essential amino-acids, vitamins A, E, D, K, multiple forms of vitamin B, DHA, EPA, growth increasing peptides and so much more.
Watermelon: These are exceptionally high in L-Citrulline, an amino-acid that converts into arginine in our bodies, and arginine has been clinically proven to increase Human Growth Hormone Naturally.

蛋：最好选择有机蛋，它也是充满强大生长因子的，比如所有关键氨基酸、维生素A、E、D和K、各种维生素B、DHA、EPA、生长提高肽、还有其它很多很多。
西瓜：西瓜中的瓜氨酸异乎寻常的多。这种氨基酸会在我们的身体中转换成精氨酸，而精氨酸已经经过临床证明会提高人类天然的生长激素。

Parmesan: Organic Parmesan and other cheeses made from raw milk have been shown to contain growth increasing peptides, which stimulate Human Growth Hormone production. Most “real” cheeses also contain a lot of bio-available protein.
Nuts: Almost all kinds of nuts are full of L-Arginine, which stimulates the production of natural Human Growth Hormone. L-Arginine is also the #1 ingredient in all of the commercial HGH supplements.

帕尔玛干酪：有机的帕尔玛干酪和其它种类用生牛奶做的奶酪都含有促进生长的肽。这种物质促进人类生长激素的分泌。大部分“真正的”奶酪还含有大量生物有效性蛋白质。
坚果：几乎所有的坚果都富含促进人类生长激素的精氨酸。精氨酸还是所有供商业出售的生长激素补充物的首要成份。

Raisins: Rich in L-Arginine, an amino-acids which stimulates growth hormone secretion. Raisins are also known for their ability to increase testosterone levels due to the high contents of boron they have.
Whey Protein: Used with resistance training, this will increase HGH production significantly. That’s not a big surprise as whey is filled with growth enhancing amino-acids that stimulate muscle growth. When purchasing whey, avoid products that have been denatured and filled with coloring agents, fillers and sweeteners like aspartame or asesulfame K.

葡萄干：富含精氨酸。这种氨基酸促进生长激素分泌。葡萄干还因为含有硼，而以增加睾丸激素水平而着称。
乳清蛋白：通常用于耐力训练的乳清蛋白也会显着提高生长激素的分泌。它们含有大量促进肌肉生长的氨基酸。不过购买时要避免非天然并含有色素以及添加剂和甜味素（比如阿斯巴甜或安赛蜜）的产品。

Beets: Beets are very alkaline and balance the often acidic pH of the body. This helps our hormonal system function better, and generates very beneficial results for your HGH.
Lemons: These are also alkaline, and help in the same manor as the beets as stated above.

甜菜：甜菜是碱性的，可以平衡身体的酸碱值。这会有助于我们的激素系统功能更完美，并对生长激素产生非常有益的结果。
柠檬：柠檬也是碱性的，其功能和上述甜菜一样。

Water: This is one of the most important items to increase Human Growth Hormone levels naturally, along with other hormones like testosterone. When you’re drinking a lot of water, you’re constantly hydrated which helps your hormonal system to operate at it’s peak 24/7.

水：这是自然提高生长激素，以及睾丸激素之类的其它荷尔蒙的最重要的项目之一。喝下大量水之后你就会不断地产生氢氧化物。这些物质有助于你的荷尔蒙系统在晚上0点到第二天早上7点这段分泌最高峰的时间工作。