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You've just snacked on rice cakes.
你剛剛吃完了一些米糕這類小點心，
Why are you still hungry?
但是為什么你還是感覺饑餓呢？
That yummy feeling of being pleasantly full depends partly on the weight and volume of what youeat.
那種因為吃飽所產生的愉悅感在某種程度上取決于你所攝入的食品的重量與體積大小。
As the stomach churns away at a large enough weight and volume of food, you start feelingfull.
當你的胃開始攪拌消化在體積上和重量上都足夠大的食物時，你也就開始感覺飽了。
The stomach's churning also prompts the small intestine to release a hormone which adds to thefeeling of fullness.
胃的攪拌與消化促使小腸部分釋放出一種荷爾蒙激素，這種激素能使得你的飽腹感更為明顯。
Rice cakes alone may not satisfy because they're too little and light in the belly.
僅僅是幾塊小米糕并不足以讓你產生飽腹感，因為它們在肚子里還是分量太輕了。
According to nutrition and obesity researcher Barbara Rolls, choosing more low calorie, butrelatively heavy foods can help dieters lose weight without feeling hungry.
據營養與肥胖研究員Barbara Rolls稱，選擇較低卡路里但相對更重的食物，可以幫助這些節食者們進行有效減肥同時還不會感覺饑餓。
In Rolls' study, womentended to eat about three pounds of food every day–even when the number of calories in thosefoods varied.
從Rolls的研究中發現，不管食物中卡路里的數量如何變化，女性傾向于每天食用大致3磅重的食物。
For lunch one day, the women were served pasta salad.
在節食實驗的過程中，對于午餐，我們為這些女性們提供了意面沙拉。
The next day, the salad had more veggies, but the women chose to eat the same amount, byweight, as before.
在節食的第二天，我們在意面中加入了更多的蔬菜，但是女性們只會食用和前一天基本相同重量的食物。
That meant they were eating fewer calories, since veggies have fewer caloriesper pound than pasta.
由于蔬菜本身所含的卡路里要低于相同重量的意面，所以，這就意味著她們攝入了更低的卡路里。
Veggies and fruits top the list of foods which create a feeling of fullness for fewer calories.
蔬菜與水果之所以能在食物中占有最高的位置，是因為食用它們可以產生飽腹感但同時卡路里偏低。
Their fiberand water content make them heavy, and they're full of vitamins and minerals, to boot!
其中所含的纖維和水分使得它們會變重，并且，水果和蔬菜中富含維他命和礦物質。
If you'rewatching the scales, avoid high calorie, lightweight foods, like potato chips.
如果你每天都在關注體重，那么就盡量避免高卡路里，低重量的食物，比如薯條等等。
It might take a wholebag of chips to fill your belly!
如果要填飽肚子，你可能要吃足足一袋的薯條。
Instead, try topping those rice cakes with apple or banana, for ahealthy and satisfying snack.
所以，你可以選擇蘋果或香蕉這類水果來代替米糕等這些小零食，這樣的話，你可以吃的更健康，同時也能產生讓人愉悅的飽腹感。
