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食得正確 要瘦唔難
 

食得正確 要瘦唔難

成人男性每天獲取卡路里總量不應該超過2,500 kcal、女性則不應超過2,000 kcal,以上早餐卡路里攝取量不超過500kcal,只要吃得對,再配合運動,食住瘦其實唔難。美國臨床營養學期刊《The American Journal of Clinical Nutrition》曾指長期不吃早餐的人,身體長時間處於飢餓狀態,除增加脂肪氧化機率,令身體出現輕度發炎,同時會干擾胰島素敏感性,對人體代謝機能帶來壞影響。因此正確吃早餐提高代謝率,一樣可以食住瘦,以下3個吃早餐的小秘訣與禁忌。

秘訣一:均衡營養

可選半碗全穀及根莖類澱粉食材半碗,固體蛋白質如三文魚、雞胸肉及雞蛋,配搭一份蔬果類食品。

秘訣二:瞓醒飲水

瘦身少不了飲水,瞓醒飲水可解除整晚缺水狀態,還能幫助控制食慾,因大腦會對身體發出進食訊號,藉以吸收水分,所以水分攝取充足能壓止食慾。

秘訣三:起床1小時內進食

不管是否進行瘦身,醒後1小時進食,啟動身體機能提升代謝率。

禁忌一:甜食

早上起床身體血糖低,因此吃甚麼較易吸收,而且血糖升得快跌得仲快,血糖一降肚餓的訊號又會響起,因此不宜吃太甜的食材。

禁忌二:生冷嘢

一早起身食生冷東西,會降低代謝率,如身體受不了,更會出現肚屙症狀。熱食則有助身體代謝復甦。

 

資料來源:am730(13-09-2022)

選文來自:香港E大夫/醫大夫

 

 

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