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飲食

減肥飲食的重點,不僅在於「吃了多少」,更取決於「吃了什麼」,食物卡路里的熱量總和最重要。

少吃不代表吃對了食物,如果選擇蛋糕、餅乾、炸雞、漢堡等高熱量食物,萬一吃不飽,又多吃了幾塊,只怕減肥不成,再胖一圈。唯有適當調配營養均衡的飲食,多攝取天然未加工的新鮮食物,才能瘦得健康又漂亮。

減肥時最好盡量攝取天然少加工的食品,如全穀類、瘦肉類、豆類、蔬菜、水果等。同時遠離精緻加工的食品,如蛋糕、甜點、速食、油炸物、糖果、甜味飲料、酒等。才是最佳的瘦身飲食原則。以下提供五點:

(1)不要刻意減餐,維持正常的三餐進食,盡量低卡少油。

(2)先著手了解簡易的食物卡路里計算原則,可購買指導手冊來對照,等熟悉熱量計算方式後,即可自行計算卡路里,調配個人飲食計畫。

(3)可漸進減少澱粉攝取量,從一碗飯減少為半碗飯,熱量也會減半。或者選擇營養價值高、易有飽足感的穀類,如糙米、五穀雜糧等取代精緻白米、麵粉。

(4)把水果當成正餐之間、飢餓時的點心,補充維生素和礦物質,但有些營養豐富、熱量卻不低的水果,如酪梨、香蕉等,減肥期間適量食用。別以水果作為單一減重法的主食,否則可能導致營養不良的情況。

(5)事先準備一些低卡的食物,如新鮮水果、低脂優格、蒟蒻、仙草、愛玉、無糖口香糖等,以代替高熱量的食物。

5.其他

若你想改善肥胖,必須注意下列各項:

(1)減重的最佳方法,是長遠地改變飲食和運動的習慣。

(2)以循序漸進的形式,每週減除一至二公斤的體重。

(3)熱量是透過「燃燒」位於全身的脂肪而消耗掉的,這是一個整體的過程,並不會只發生在身體的某一個部位。

(4)當每日吃進的熱量過低時,連安靜時的新陳代謝率也同時下降,日常消耗的熱量低了,會影響減重的成效。

謝謝 10點 !!!

2 Answers

Rating
  • 1 decade ago
    Favorite Answer

    The focus of weight loss diet, not only to "eat much", but depends on "what to eat," the sum of food calories is most important.

    Does not mean eating less food to eat right, if you choose cakes, biscuits, fried chicken, hamburgers high calorie food, if hungry, then eat a few, I'm afraid to lose weight fail, then fat lap. Only the appropriate deployment of nutritionally balanced diet, increased consumption of natural raw fresh foods, to thin healthy and beautiful.

    When the best natural weight loss as low intake of processed foods, such as whole grains, lean meat, beans, vegetables, fruit. Also stay away from refined processed foods such as cakes, desserts, fast food, fried things, candy, sweet drinks, wine. The principle is the best weight-loss diet. Here are five points:

    (1) Do not deliberately reduced meals, eat three meals a day to maintain a normal, low cards with little oil as possible.

    (2) The first begin to understand the principle of a simple calculation of food calories, instruction manual can be purchased to control, and so familiar with the energy formula, you can calculate its own calories, the deployment of personal diet plan.

    (3) The gradual reduction of starch intake, from a bowl of rice was reduced to half-bowl too, the heat would be halved. Or select high nutritional value, easy sense of satiety cereal, such as brown rice, whole grains such as rice to replace refined flour.

    (4) as the fruit between meals, snacks when hungry, to add vitamins and minerals, but some nutrient-rich, but not low-calorie fruits such as avocado, banana, etc., suitable for consumption during weight loss. Do fruit weight loss method as a single staple food, or may lead to malnutrition.

    (5) prepared some low card foods such as fresh fruit, low fat yogurt, Ice, grass jelly, jelly, sugar-free chewing gum, etc., to replace high-calorie foods.

    ries lower, it will affect the effectiveness of weight loss.

  • 1 decade ago

    Diet

    The focus of weight loss diet, not only to "eat much", but depends on "what to eat," the sum of food calories is most important.

    Does not mean eating less food to eat right, if you choose cakes, biscuits, fried chicken, hamburgers high calorie food, if hungry, then eat a few, I'm afraid to lose weight fail, then fat lap. Only the appropriate deployment of nutritionally balanced diet, increased consumption of natural raw fresh foods, to thin healthy and beautiful.

    When the best natural weight loss as low intake of processed foods, such as whole grains, lean meat, beans, vegetables, fruit. Also stay away from refined processed foods such as cakes, desserts, fast food, fried things, candy, sweet drinks, wine. The principle is the best weight-loss diet. Here are five points:

    (1) Do not deliberately reduced meals, eat three meals a day to maintain a normal, low cards with little oil as possible.

    (2) The first begin to understand the principle of a simple calculation of food calories, instruction manual can be purchased to control, and so familiar with the energy formula, you can calculate its own calories, the deployment of personal diet plan.

    (3) The gradual reduction of starch intake, from a bowl of rice was reduced to half-bowl too, the heat would be halved. Or select high nutritional value, easy sense of satiety cereal, such as brown rice, whole grains such as rice to replace refined flour.

    (4) as the fruit between meals, snacks when hungry, to add vitamins and minerals, but some nutrient-rich, but not low-calorie fruits such as avocado, banana, etc., suitable for consumption during weight loss. Do fruit weight loss method as a single staple food, or may lead to malnutrition.

    (5) prepared some low card foods such as fresh fruit, low fat yogurt, Ice, grass jelly, jelly, sugar-free chewing gum, etc., to replace high-calorie foods.

    我感到非常抱歉,"其他"的部份,因為字數超過2000所以沒有辦法幫你翻譯完,我給你一個網址,http://translate.google.com.tw/#

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