4个方法科学吃零食 减肥不发胖
来源:    发布时间: 2018-09-20 23:30   62 次浏览   大小:  16px  14px  12px


零食一直被减肥的MM视为天敌,当然他们更享受不到吃零食的快感了。不过也不缺一些想要减肥的MM喜欢吃零食又迫于无奈,那么有没有既可以吃零食又可以瘦身的妙招呢?万瑞堂中医养生网的专家们根据多年的研究给出了一下几点建议。


零食一直被减肥的MM视为天敌,当然他们更享受不到吃零食的快感了。不过也不缺一些想要减肥的MM喜欢吃零食又迫于无奈,那么有没有既可以吃零食又可以瘦身的妙招呢?万瑞堂中医养生网的专家们根据多年的研究给出了一下几点建议。

Snacks have been seen as natural enemies of MM, and of course they do not enjoy the pleasure of snacking. But there are also some MMs who want to lose weight like snacks and are forced to help themselves. Is there a good way to eat snacks and lose weight? Experts from Wan Shui Tang TCM health care network have given several suggestions based on years of research.

 

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1、健康低卡的零食

1, healthy snacks with low calories

 

我们日常的饮食中,要摄取肉类、蔬果、谷物、奶制品以及豆制品等等,这样才能维持营养的均衡。而对于零食来说,我们不但要关注它的卡路里值,营养性也非常的重要。热量比较低的零食可以缓解我们的食欲,减少热量的吸收。而有些热量稍微高一些但营养也比较丰富的零食,例如坚果类的食品,同样可以为我们带来一定的瘦身帮助,只要注意食量即可。

We eat meat, vegetables, fruits, grains, dairy products and soy products in our daily diet, so as to maintain a balanced nutrition. For snacks, we should not only pay attention to its calorie value, but also very important nutrition. Low calorie snacks can relieve our appetite and reduce heat absorption. And some slightly higher calories but more nutritious snacks, such as nuts, can also bring us some slimming help, just pay attention to the amount of food can be.

 

2、记录每日零食

2. Record daily snacks.

 

我们也可以把自己每天除了正餐之外吃掉的所有零食做一个全面完整的记录,这样就会发现自己到底吸收了多少热量和营养,进而采取正确的调整,例如更换掉错误的零食或者是避免去吃它们。其实很多时候,我们都会下意识的吃掉很多东西,而自己根本没有察觉,所以进行详细的记录就非常的重要。例如我们在什么时间、什么样的情况下吃掉了哪些零食,从而对症下药做出改正。

We can also make a comprehensive record of all the snacks we eat every day except dinner, so that we can find out how much calories and nutrients we absorb, and then make the right adjustments, such as changing the wrong snacks or avoiding them. In fact, a lot of times, we will subconsciously eat a lot of things, and they are not aware of, so it is very important to keep a detailed record. For example, when and under what circumstances we eat what snacks, so as to correct the symptoms.

 

3、预防零食成瘾

3, prevention of snack addiction

 

其实很多情况下吃零食并不都是因为我们有饥饿感出现,有的时候无聊或者是压力太大甚至是生理影响都能让我们出现吃零食的欲望。所以为了避免吸收这些不必要的热量,我们应该在平时就养成良好健康的生活习惯。不熬夜、固定正餐的时间、调节工作压力、培养自己的兴趣爱好,进行固定的运动。坚持下去,你会发现自己吃零食的频率越来越少。

In fact, in many cases, snacks are not just because we have hunger, and sometimes boredom or stress or even physical effects can make us crave snacks. So in order to avoid absorbing these unnecessary calories, we should develop good and healthy habits in peacetime. Don't stay up late, fix the dinner time, adjust the pressure of work, cultivate their interests and hobbies, and take regular exercise. Stick to it, and you will find that you eat fewer snacks.

 

4、学会正确吃零食

4, learn to eat snacks properly.

 

零食的种类有很多,有些零食其实是可以帮助我们瘦身的。例如酸奶果蔬沙拉,它的热量就非常低,不但可以为身体提供足够的营养,而且还可以有效的清肠排毒,消除水肿,健康减脂。而且吃零食的时间也很有讲究,一般在饭前的两个小时左右吃一些比较营养而且具有饱腹感的零食,就可以有效的避免我们因为过于饥饿而在正餐中大吃特吃,所以对于控制热量的吸收非常有帮助。

There are many kinds of snacks, and some snacks can actually help us lose weight. For example, yogurt, fruit and vegetable salad, its calorie is very low, not only can provide adequate nutrition for the body, but also can effectively remove intestinal detoxification, eliminate edema, healthy weight loss. And snack time is also very fastidious, generally in the two hours before meals to eat some more nutritious and full of snacks, you can effectively avoid us because of excessive hunger and eat special meals in the meal, so it is very helpful to control the absorption of calories.

 

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吃零食的最佳时间

The best time to eat snacks

 

1、体育运动前吃甜食可补充所需能量

1, eating sweets before sports can replenish the energy needed.

 

运动需要消耗大量体力、能量,而运动前又不宜饱餐,这时适当吃些甜品,可以迅速提供身体所需的能量。

Exercise requires a lot of physical energy, energy, and exercise before the inappropriate meal, when appropriate dessert, you can quickly provide the body's energy needs.

 

2、疲劳饥饿时吃甜食

2, eat sweet food when tired and hungry.

 

疲劳饥饿时吃甜食迅速补充体力体力过量消耗会造成体内能量不足,产生疲劳。甜品中的糖能比其它食物更快地被吸收,提高体内热能,迅速补充体力。

Fatigue and hunger when eating sweets quickly supplement physical and physical excess consumption will cause energy deficiency in the body, resulting in fatigue. Sugar in desserts can be absorbed faster than other foods, increasing heat energy in the body and quickly replenish physical strength.

 

3、游泳前吃甜食有助于增强体力

3, eating sweets before swimming helps to enhance physical strength.

 

如果在饥饿状态下去游泳,事先吃一些甜品,有助于增强体力。4、头晕恶心时吃甜食

If you swim in a hungry state, eating some sweets beforehand will help you build up your strength. 4, eat sweets when dizziness and nausea.

 

头晕恶心时吃甜食有利于恢复健康这时体质较弱,吃些甜品汤料可提高血糖,增强抗病能力,有利于恢复健康。

When dizziness and nausea eat sweets to help restore health at this time the physical weakness, eat some sweet soup can improve blood sugar, enhance disease resistance, is conducive to restore health.

 

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5、门诊手术时吃甜食促进体力恢复

5, eating sweets during out-patient surgery promotes physical recovery.

 

一般多用局部麻醉或不用麻药,难免给病人造成痛苦。若在手术前后适当喝些糖水或吃点巧克力等,就可及时补充热能的丧失,促进体力恢复。

General local anesthesia or no anesthetic is necessary to cause pain to patients. If you drink some sugar water or eat some chocolate before and after surgery, you can timely supplement the loss of heat and promote physical recovery.

 

6、吃得太油腻时,喝杯芹菜汁可燃烧脂肪

6, when eating too greasy, a cup of celery juice can burn fat.

 

如果一餐中吃的油腻食物较多,喝杯糖分低、纤维素含量高的芹菜汁大有裨益。芹菜中的纤维素可以带走部分脂肪

If you eat more greasy food in a meal, drinking a cup of celery juice with low sugar and high cellulose content is beneficial. Cellulose in celery can take away some fat.

 

7、吃方便面后吃水果有助于消化

7, eating instant noodles after eating fruit helps digestion.

 

进食方便面后吃一点水果,如苹果、草莓、橙子、猕猴桃等,可以有效补偿维生素与矿物质的不足。此外,提倡煮食方便面。煮后的面条更柔软,有利于肠道吸收水分,帮助消化。

Eat instant noodles after eating a little fruit, such as apples, strawberries, oranges, kiwifruit, etc., can effectively compensate for the lack of vitamins and minerals. In addition, we advocate instant noodles for cooking. Boiled noodles are softer, which helps the intestines absorb moisture and help digestion.