减肥早餐需要这样吃
来源:    发布时间: 2018-09-18 15:03   15 次浏览   大小:  16px  14px  12px


早餐是一天摄取营养的开始,也补充能量的开始,不吃早餐一天都不会有很好的精神状态,并容易在午餐时暴饮暴食导致热量过剩。不要以为少吃一餐就能快速减肥,反而会影响减肥效果。



Breakfast is the begi

早餐是一天摄取营养的开始,也补充能量的开始,不吃早餐一天都不会有很好的精神状态,并容易在午餐时暴饮暴食导致热量过剩。不要以为少吃一餐就能快速减肥,反而会影响减肥效果。

Breakfast is the beginning of a day's intake of nutrients, but also the beginning of energy supplements, do not eat breakfast a day will not have a good mental state, and easy to overeat at lunch resulting in excess calories. Do not think that eating a meal can lose weight quickly, but it will affect the effect of losing weight.

 

纤维包覆淀粉增饱足感

Fiber coated starch and satiety

 

早餐吃全谷类食物加蔬果可增加头脑灵活度,减肥早餐需要这样吃还能维持较长时间的饱足感,因蔬果的纤维质会包覆淀粉,延长淀粉消化时间,让体血糖维持较长时间的稳定,不易产生饥饿感,头脑更清楚。

Breakfast eating whole grains with vegetables and fruits can increase mental flexibility, weight loss breakfast needs to eat like this can also maintain a longer sense of satiety, because the fiber of vegetables and fruits will cover starch, prolong starch digestion time, so that the body blood sugar to maintain a longer period of stability, not easy to produce hunger, a clearer mind.

 

一般谷类没有全谷食物外层的纤维质,即使早餐吃了蔬果,维持饱足感的时间不如全谷类食物。而且早餐中包含的种类愈多元愈好,例如三明治会比没有包馅的面包好,因为还含有蛋白质及脂肪等其他营养素,能让早上的情绪及体能可以维持较好的状态。减肥早餐需要这样吃

Generally Cereals don't have the fiber outside of whole grains. Even if you eat fruits and vegetables for breakfast, it's not as long as whole grains. And the more variety you have in breakfast, the better. For example, sandwiches are better than unfilled bread, because they contain other nutrients such as protein and fat, which can keep you in good mood and physical condition in the morning. Weight loss breakfast needs to be eaten like this.

 

减肥早餐需要这样吃 纤维质可包覆住淀粉,延缓淀粉在体内的消化时间。建议早餐吃全谷食物外应同时吃蔬果,因蔬果中的丰富纤维质更能减缓肠胃道消化吸收,提供更长时间的饱足感,就不会在午餐前想吃零食点心,而导致午餐吃不下,或因为太饥饿而在午餐吃过量。

The weight loss breakfast needs to eat so that fiber can cover the starch and retard the digestion time of the starch in the body. It is suggested that you should eat vegetables and fruits together with whole grains for breakfast. Because the rich fiber in vegetables and fruits can slow down the digestion and absorption of gastrointestinal tract and provide a longer sense of satiety, you won't want to eat snacks before lunch, which will cause you to have a bad lunch or overeat at lunch because you are too hungry.

 

喝水200c.c。即可

Drink 200c.c. that will do

 

有些人一早醒来会喝500c.c。水,但其实喝100到200c.c。即可,有润肠助消化的作用。若空腹喝水超过400c.c。会使血压升高,且导致自律神经紧张,可能出现不安、焦虑等情形。此外,早餐前空腹喝白开水即有作用,不用喝盐水。 减肥早餐需要这样吃

Some people wake up early to drink 500c.c. Water, but actually drink 100 to 200c.c. You can have the function of moistening intestines and helping digestion. If you drink more than 400c.c on an empty stomach, It will increase blood pressure and lead to autonomic nervous tension, which may lead to anxiety and anxiety. In addition, drinking the boiled water before breakfast has a function without drinking salt water. Weight loss breakfast needs to be eaten like this.

 

吃肉配豆浆应减量

Meat and soybean milk should be reduced.

 

若早餐中有肉、蛋,又要喝豆浆或牛奶,应该将其中一种食物的比例降低,因为豆浆、牛奶和肉都含有蛋白质。

If you have meat, eggs, and soymilk or milk for breakfast, you should reduce the proportion of one of the foods, because soymilk, milk and meat contain protein.

 

减肥早餐需要这样吃 如果已经吃三明治内夹一片肉和蛋,这时豆浆或牛奶建议喝120c.c。就够了,要避免一次吃进过量的蛋白质。

Breakfast weight loss needs to be like this if you have already eaten a sandwich with a piece of meat and eggs, then soy milk or milk is recommended to drink 120c.c. That's enough. Avoid eating too much protein at a time.

 

果汁配肉铁质过量

Excessive iron in juice and meat

 

肉类是主要铁质来源,但书田诊所家医科主任何一成根据国人饮食习惯及门诊经验发现,40岁以上男性普遍有铁质过量情形,因此吃早餐时,最好不要吃肉配果汁,因果汁会增加铁质吸收,会影肝脏和生殖器官功能。女性则因生理期会流失铁质,较无铁质过量问题。 减肥早餐需要这样吃

Meat is the main source of iron, but according to the dietary habits and outpatient experience of the Shutian Clinic, Dr. He Yicheng, the chief physician of the Shutian Clinic, found that men over the age of 40 generally have excessive iron. Therefore, when eating breakfast, it is better not to eat meat with fruit juice, cause and effect juice will increase iron absorption, will affect liver and reproductive organ function. Women lose their iron due to physiological problems and iron overload. Weight loss breakfast needs to be eaten like this.

 

维生素B群增脑力

Vitamin B group increases brain power

 

全谷类食物中,如糙米的外皮含有丰富的维生素B群,能提供大脑运作更好的能量,适合在早餐时当主食。另外,维生素B群还能帮助能量代谢,增加免疫力,每天食用可以强化抵抗力。

Whole grains, such as brown rice, are rich in vitamin B, which provides better energy for the brain to function as a staple at breakfast. In addition, vitamin B group can also help energy metabolism, increase immunity, daily consumption can strengthen resistance.

 

纤维质助消化不易胖

Fiber helps digestion and is not easy to gain weight.

 

减肥早餐需要这样吃 早餐吃得比较油或喜欢吃炸物的人,最好能多吃蔬果摄取更多的纤维质,因为纤维质能减

Weight loss breakfast needs to eat breakfast like this oily or like to eat fried people, it is best to eat more fruits and vegetables intake more fiber, because fiber can be reduced

 

少体内吸收油脂,可以避免体内囤积油脂变成脂肪而变胖。

Less body absorption of fat, can avoid accumulation of fat in the body to become fat and fat.

 

纤维质最基本的功能就是帮助肠胃道蠕动,尤其很多人一进办公室后可能就坐着不动,吃早餐时若能多摄取蔬果,可避免消化不良引起的肠胃不适等问题。

The most basic function of fiber is to help gastrointestinal peristalsis, especially when many people enter the office may sit still, eating breakfast if you can eat more fruits and vegetables, can avoid indigestion caused by gastrointestinal discomfort and other problems.

 

减肥早餐需要这样吃 一顿不吃饿得慌,不吃早餐更是如此,即使正处于减肥期间,也不能无视早餐的重要性。早餐吃什么营养又减肥,以上是飞华健康推荐的早餐方式,补充纤维素、维生素、蛋白质类食物,以及补充水分是一份优质早餐的标准。

Breakfast diet requires such a meal without starving panic, not to eat breakfast is even more so, even in the weight loss period, can not ignore the importance of breakfast. What nutrients to eat and lose weight for breakfast are recommended by Feihua Health. Supplementary fiber, vitamins, proteins, and water are the criteria for a good breakfast.