当您试图减肥时，某些类型的饼干不是最佳选择，并降低慢性疾病风险。但是，您可以在适度的情况下包括特定品种的健康饼干 - 在任何降低的卡路里的膳食计划中，有效减肥。
向饼干添加体重减轻增强，富含蛋白质的食物，以制造出色的健康减肥零食。
小费
健康的饼干，例如由全谷物制成的饼干，可能支持您的减肥努力。但是，单独的健康饼干无法帮助你减肥。
减肥基础知识
If weight loss were as easy as adding healthy crackers to your diet, then waistlines would be shrinking instead of expanding. While there are many techniques used to promote weight loss, they all boil down to the same thing:reducing your total calorie intake。
为了减肥，您需要通过饮食比身体灼伤更少的卡路里，锻炼更多或，理想情况下，两者。
Your exact calorie needs for weight loss depend on many factors, including your age, gender and activity. For safe and effective weight loss, women generally require 1,200 to 1,600 calories daily, while many men need about 1,500 to 1,800 calories a day — suggests the国家心，肺和血统研究所。
阅读更多：推荐的热量损失摄入量
健康的饼干与不健康的人
饼干通常标记为不健康，因为许多品种都是高度处理的。它们也用精制谷物制成并含有大量的钠。Refined grains generally provide less fiber，蛋白质，维生素和矿物质比全粒食物。
过度饮食会导致高血钠pressure and increased heart disease risks. Therefore, when choosing crackers to include in a healthy weight-loss meal plan, choose healthy crackers such as low-sodium whole-grain, whole-wheat or rye varieties of crackers.
饼干中的卡路里
约五种低钠全麦饼干根据美国农业部的国家营养数据库，含有大约90卡路里的标准参考。这是一个合理的卡路里，以减少卡路里的饮食中的零食。
例如，如果您遵循1,500卡路里的减肥计划，则一天的一个健康的饼干小吃只能占每日每日卡路里的6％。
对碳水化合物的担忧
饼干是高碳水化合物食品，但碳水化合物是一种必需的营养素your body needs daily, foods high in carbs may not support your weight-loss efforts as well as other nutrients. A review published in May 2008 in the美国临床营养杂志reports that protein is the nutrient that provides the most satiation — to a greater extent than carbs or dietary fat.
虽然五种低钠，全小麦饼干含有约14克的碳水化合物，但它们提供少于2克膳食蛋白。目标是从碳水化合物中获得至少45％但不超过65％的卡路里，注意到医学院- 每天吃1,200卡路里时，每天135至195克。
阅读更多：蛋白质如何帮助你减肥？
用饼干吃蛋白质
用低钠吃健康，蛋白质丰富的食物，全谷物饼干是一种促进饱腹感的绝佳方式。反过来，这可以帮助您控制您的整体卡路里摄入量以实现有效的减重。
Try low-sodium, low-fat cottage cheese, low-fat milk or yogurt, black or pinto beans, grilled chicken cubes, unsalted nuts and seeds or reduced-fat, low-sodium cheese with your crackers to complete your healthy snack and help you shed pounds.