減肥全麥吐司2024必看介紹!(持續更新)

可將麵包省略不用,直接將蔬菜葉撕成一口大小,並把調味料的分量提高為 1.5 倍,最後把所有食材及調味料拌勻,做成沙拉享用。 薏仁算是非常高纖維含量的食物,一罐也很便宜,差不多20幾元,概念跟八寶粥、十寶粥大致相同,也是一項很不錯的點心。 著作:《減肥新發現:不用算卡路里的減肥法》、《黃金比例好身材:營養師的纖體處方》、《抗病養生高免疫蛋》。 當人體攝取熱量的時候,血糖值會提高,飢餓的時候,血糖值則會降低。 如果飢餓時間過長,又一下子吃進許多熱量,血糖值波動過大,會造成飢餓感更容易生成,胰島素分泌紊亂,罹患糖尿病的機率大大提高。

簡單來說,減醣可以幫助你減肥更快速,只要需要稍微調整一下飲食內容,餐餐可以正常吃,對於想瘦身的人,比較人性化、容易執行。 建議在一早起床,新陳代謝最旺盛時將全麥麵包當早餐吃,對減重的影響較低,再搭配新鮮蔬果、低脂肉類,讓你一整個早上有滿滿的活力。 為了讓菠蘿外皮酥脆可口,菠蘿皮製作的過程中,必須加入大量酥油、糖,不僅油脂含量高,酥油還含有反式脂肪,而一個直徑15公分的菠蘿麵包,熱量高達450~500卡,逼近正常人一餐所需熱量,可說是讓人罪惡感十足。 此外,製作麵包的麵糰多為精緻麵粉揉捏而成,加上糖等添加物,屬於高升糖指數食物。 所謂的高升糖指數食物,指的是吃進肚後血糖上升的速度比較快,在血糖快速升高的情況下,為了讓血糖恢復正常值,體內胰島素會大量分泌,讓多餘的葡萄糖形成脂肪儲存。 雖然胰島素成功使血糖下降,但造成脂肪在體內快速累積,反而容易造成肥胖或是心血管疾病等問題。

減肥全麥吐司: 全麥麵包比較健康?恐害你變胖、沒精神 營養師曝「隱藏陷阱」

而一日16小時的禁食時間(可喝水、黑咖啡、無糖綠茶),便可確保體內的能量耗盡,讓身體進入燃脂狀態。 這道料理超適合懶人又含有豐富蛋白質營養,喜歡鮪魚的人一定要嘗試! 利用煮雞蛋的時間就能把其他食材準備好,真的很方便。

  • 我自己超愛香蕉與優格的完美搭配,優格補充益生菌、顧好腸道健康(腸道菌相與肥胖有關係),加一點燕麥補充膳食纖維,燕麥是屬於纖維和礦物質比較多的碳水化合物,相對白米白麵條來說是比較好的選擇,最後再來一點堅果,好的脂肪來源、也能增加口感和飽足感。
  • 午餐可說是一天中最重要的一餐,一般建議攝取35%的一天應攝取熱量。
  • 廖敏涵表示,目前並沒有相關研究指出吃無麩質飲食可有效減重,而且如果一般人特意長期吃無麩質飲食,除了不符合均衡飲食的概念外,還反而會限制飲食中全穀類來源的攝取,進而導致維他命B雜、維他命E、礦物質和膳食纖維攝取不足,全穀類是這些營養素的良好來源之一。
  • 若全麥吐司是用全麥麵粉,確實能保留更多小麥原有的營養,但為了顧及民眾口味,常會添加較多的油改善乾硬口感,也會入果乾、果醬、堅果等,導致熱量上升。
  • 這道料理超適合懶人又含有豐富蛋白質營養,喜歡鮪魚的人一定要嘗試!

這種土司尺寸比較大,多半會有整個手掌大,依其厚薄不同,每片熱量高達2~4份的主食不等。 而一些超厚土司….例如做台南小吃棺材板的厚片吐司,或之前很流行的蜜糖吐司,熱量動輒超過500大卡,光吐司就比得上一個便當的熱量了。 高敏敏認為,民眾選吐司時,還是能夠選擇全麥吐司,但如果是為了更多的纖維和營養,可以選擇糙米、胚芽米、燕麥、薏仁等全穀類食物混合白米食用,取代全精緻的白飯和白麵條,才是更聰明的選擇。 減肥全麥吐司 此外,高敏敏也提到,3-4片薄吐司熱量約280大卡,和一碗白飯相同,而較大片且外型鬆軟的土司,吃2片就等於吃下一碗飯熱量。

減肥全麥吐司: 早餐好食推薦 減脂菜單自己配

若全麥吐司是用全麥麵粉,確實能保留更多小麥原有的營養,但為了顧及民眾口味,常會添加較多的油改善乾硬口感,也會入果乾、果醬、堅果等,導致熱量上升。 我愛鬆餅,每次吃下午茶或早午餐必點,但是餐廳的鬆餅一來分量太多,二來佐料太甜,不適合天天吃啦。 自己做的紅藜鬆餅,不同於市售精緻澱粉做成的鬆餅,紅藜鬆餅的纖維含量高,油脂量低,咬起來還會有紅藜嗶嗶啵啵的口感,完全無加糖,所以單吃沒啥味道,食用時我會加少許果醬或奶油調味。

麵包

而抹醬我使用紐西蘭Mother Earth奇亞籽花生醬,因為這是一款沒有添加糖的花生醬! 比市面上花生醬的糖還要再少,也沒有添加人工香料、人工色素、防腐劑,而且另外添加10%的奇亞籽,奇亞籽最大的優點就是含膳食纖維(也含有一點omega 3脂肪酸),而且你完全吃的到碎花生的口感,讓你吃的時候不無聊,只要適當使用完全不用怕褲子變緊繃。 在減醣期間,盡可能地避開高糖份的食物或大量精緻醣類,同時要注意飲食是否均衡、蛋白脂是否足夠,同時也要補充纖維以及選擇好的油脂。

減肥全麥吐司: 健康雲

午餐可說是一天中最重要的一餐,一般建議攝取35%的一天應攝取熱量。 由於人體消耗午餐的時間比消耗晚餐的時間多,一些熱量較高的食物可以盡量在午餐的時候攝取。 不過,腸胃消化的時候會使大腦處於缺血缺氧狀態,如果下午還需要工作集中精神,建議午餐不要吃得太飽,適量即可,並且預留一段餐後的休息和伸展時間。 減肥全麥吐司 如果想吃熱量低的早餐,則可以吃只加醋或橄欖油的生菜沙拉,搭配無糖豆漿,熱量約減少150大卡,營養卻不打折。

正在減肥的你,如果認為牛角麵包沒有令人罪惡感十足的內餡,就可以放心享用,那麼你就錯了。 有鑑於吐司實在是一個現代人常吃的食物,也是減肥者很愛選用的食物,就來研究一下各種常見尺寸吐司的熱量吧。 麩質也是一種過敏原,就像有些人吃到海鮮類食物會造成皮膚癢、蕁麻疹等。 不過,其實只有極少數的人會對麩質過敏,以歐美人較多,亞洲人反而較少見。 而這些對於麩質過敏的人若吃到含有麩質的食物,可能會引起嚴重的過敏反應,像是腹痛、脹氣、腹瀉、腸道細胞損傷等,甚至有營養素吸收不良的問題。

減肥全麥吐司: 運動

減醣期間我會盡可能地避開糖分過高的食物或大量醣類的餐點,像是早餐裡常見的台式麵包,紅豆麵包、波羅麵包、奶酥麵包…,這類的甜麵包糖分往往過高;或是中式的燒餅油條、山東大饅頭…,一份餐點就相當於1.5碗飯的醣量,對於成年女性來說實在是有點太多。 健康的午餐,可以選擇到自助餐吃一碗糙米飯,配上不油膩的蔬菜和肉類,或是一碗湯麵配上燙青菜和豆干。 肉類選擇上,魚肉比一般肉類來得健康,膽鹼含量高,有助於讓大腦保持敏銳。 看完健康飲食的原則,也許你還是一頭霧水,這些從國小老師就不斷叮嚀的概念,大概很少人不知道。 但要怎麼挑選三餐,才能符合這些飲食原則的標準呢? 除了基礎代謝率,每天額外進行的活動也會影響一天所需的熱量。

而克林姆醬則由鮮奶、糖、雞蛋、奶油製作而成,脂肪含量占整體約24%,是油脂含量還算合格範圍內的甜麵包。 減肥全麥吐司 紅豆麵包需要擔心的不是油,而是它的含糖量名列前茅,一顆紅豆麵包下肚,直接就是吃進30公克的糖,貪吃甜口味紅豆麵包者,選購前也要慎思。 奶酥麵包、紅豆麵包、克林姆麵包等,每100公克熱量分別約有460大卡、291大卡、274大卡,其中奶酥麵包中「奶酥」的主要原料就是奶油,後續再和入奶粉、雞蛋、少許糖粉與鹽等製成,油脂含量大占整體約43%,是甜麵包中最油的選項。 減肥全麥吐司 中醫師陳曉萱表示,要抗皺就是要吃對食物,這道料理中的鮭魚有很好的油脂,裡面含的特殊脂肪酸(Omega-3)可以幫助修復細胞。

減肥全麥吐司: 減肥不能吃麵包?4大地雷麵包熱量爆表

亞麻籽油本身含有omega-3脂肪酸、α-亞麻酸、維生素E,很適合想要減醣或外食族想”受”的人。 取全麥吐司放入預熱過的平底鍋,以中小火兩面翻烤各 1 分 30 秒後取出,互相倚放冷卻,備用。 將調味料所有食材放入碗裡拌勻,然後在麵包單面各塗上 1 小匙的調味醬,剩下的調味醬則拌入水煮蛋。 [周刊王CTWANT] 據《齊魯晚報》報導,5胞胎出生後住在娘家,晚上睡覺一家7口擠在一間臥室,地上堆滿尿布和奶粉,除了2張大床,只剩喝水小桌旁的一點小空間,臥室的大窗戶導致冬天房屋保暖性不好。

方法

高考營養師、中華民國肥胖研究學會體重管理營養師、華人泌乳協會泌乳照服員訓練、糖尿病衛教師、保健食品初級工程師、CTSSN運動營養專業認證。 雞里肌肉是屬於低脂的肉類,雞里肌肉其實也可以很嫩,它沒有雞胸肉柴,我沒誇張,乾煎奶油雞肉真的很好吃,補充優質蛋白質的同時又有奶香味,也能增加飽足感。 搭配蛋白質的好處,除了減脂期需要足夠的優質蛋白質之外,也可以幫你增加飽足感,配一顆雞蛋提供豐富的維生素,開啟美好的一天。 減肥千萬不要吃水煮餐,人體還是需要油脂的,減肥時記得多選擇好油,尤其外食族很難吃到好油,妳可以盡量選擇,堅果、深海魚類、亞麻籽油等,含有omega-3脂肪酸,有抑制身體發炎的效果。 表皮酥脆、口感鬆軟的菠蘿麵包,是麵包店裡永遠不敗的經典款,也是許多人從小吃到大的回憶。 以麵團為基底,再包覆上酥脆外皮層的菠蘿麵包,每100公克菠蘿麵包,含有約17克的油脂,熱量同樣也不容小覷。

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同樣一天攝取2000大卡,早餐吃200大卡,中餐吃300大卡,到晚餐才大吃1500大卡,和每餐平均吃 大卡的飲食狀態,後者絕對比前者來得更健康。 一般來說,只要一天攝取的熱量不超過所需的熱量,就不太會出現肥胖的問題。 如果想減肥的人,每天攝取的卡路里,則應該比消耗的卡路里少 大卡,才能達到減重的效果。 很多人減肥時會採取刻意節食法,攝取比消耗的卡路里少500大卡以上的熱量,雖然短期內可能有效,但很容易復胖,長期下來對健康也會造成傷害。 另外,盡可能均衡攝取,包括:五穀根莖、蛋白質、高纖蔬果,避免營養失衡,然後飲品的選擇,盡量挑選無糖或低糖,避免熱量太over。 而善用酪梨做菜色變化,也是因為其富含好的植物油、蛋白質。