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低热量高纤维食谱 最佳消脂搭配

2019-07-24 16:04:58   来源:未知
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低热量减肥食品 全麦包 热量:65cal/一片 全麦包是面包中最低热量,如果你是无包不欢的话,就建议你早餐或者下午茶吃个全麦包填填肚子! 燕麦片 热量:132cal/一杯 外国好多减肥餐单都会以燕麦片做早餐主打菜式,一来低卡,二来营养丰富,含维他命B、E、铁等成分,对推动消化系统很有功效。今天开始就用它代替芝士做消夜,一定健康得多。 点击图片进入下一页 椰菜 热量:40cal/一杯 椰菜含丰富高纤维成分,配合番茄、洋葱、青椒等材料可煲成瘦身汤,肚子饿的时侯很管用,低卡又饱肚。 芦笋 热量:66cal/一磅 芦笋含丰富维他命A同C,用来做沙律是个不错之选,或者闲时煲熟做一杯芦笋,看电视听歌时可当小食充饥,健康又不会肥。 热图推荐: 热文点击: 米兰达可儿 回首T台绝版倩影 15种食物让你越吃越瘦 政坛胖头鱼 希拉里43年体型变化 《ESPN》震撼大作 运动员展示身体之美 《小时代》四美:不瘦别谈时尚 看了他们之后你还想整形吗? 超模全裸庆祝28岁 回顾性感20瞬间 盘点整容过头的名人 女为身材狂 用生命整形 月减10kg 8位女星瘦身狠招 2回顶部 点击图片进入下一页 茄子 热量:19cal/半碗 有科学研究指出茄子一顿正餐中可以发挥阻止吸收脂肪作用,同时蕴含维他命A、B杂及C

  低热量减肥食品

  全麦包

  热量:65cal/一片

  全麦包是面包中最低热量,如果你是无包不欢的话,就建议你早餐或者下午茶吃个全麦包填填肚子!

  燕麦片

  热量:132cal/一杯

  外国好多减肥餐单都会以燕麦片做早餐主打菜式,一来低卡,二来营养丰富,含维他命B、E、铁等成分,对推动消化系统很有功效。今天开始就用它代替芝士做消夜,一定健康得多。

  点击图片进入下一页>>

低热量高纤维食谱 最佳消脂搭配

  椰菜

  热量:40cal/一杯

  椰菜含丰富高纤维成分,配合番茄、洋葱、青椒等材料可煲成瘦身汤,肚子饿的时侯很管用,低卡又饱肚。

  芦笋

  热量:66cal/一磅

  芦笋含丰富维他命A同C,用来做沙律是个不错之选,或者闲时煲熟做一杯芦笋,看电视听歌时可当小食充饥,健康又不会肥。

  热图推荐:

3月狂瘦20斤 郑多燕减肥操图鉴

 

明星胸部离奇的“二度发育”

 

《爸爸去哪儿》星妈美貌PK 天生or整形

 

德国34DDD超模 乔丹卡佛性感爆棚

  热文点击:

  米兰达·可儿 回首T台绝版倩影

  15种食物让你越吃越瘦

  政坛“胖头鱼” 希拉里43年体型变化

  《ESPN》震撼大作 运动员展示身体之美

  《小时代》四美:不瘦别谈时尚

  看了他们之后你还想整形吗?

  超模全裸庆祝28岁 回顾性感20瞬间

  盘点整容过头的名人

  女为身材狂 用生命整“形”

  月减10kg 8位女星瘦身狠招

  2回顶部

  点击图片进入下一页>>

低热量高纤维食谱 最佳消脂搭配

  茄子

  热量:19cal/半碗

  有科学研究指出茄子一顿正餐中可以发挥阻止吸收脂肪作用,同时蕴含维他命A、B杂及C,对减肥人士讲系一种好食又有益食物。

  鸡肉

  鸡肉系好多减肥餐单的指定菜式,当然去皮食用,热量更低。3安士鸡肉只有4.1g脂肪,比半份牛肉同猪肉的热量还要低。

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低热量高纤维食谱 最佳消脂搭配

  土豆

  热量:145cal/一个大薯

  吃土豆保持身材不是通吃,因为20条炸薯条热量就有成260cal,所以食水煮土豆就最安全,薯片?当然免问!

  海鲜

  热量:水浸吞拿鱼135cal/1/4杯三文鱼70cal/一安士

  一般海鲜都是keep fit女士的首选,盐水浸吞拿鱼同三文鱼,大家不妨用作减肥餐主菜。

  3回顶部

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低热量高纤维食谱 最佳消脂搭配

  扁豆

  热量:232cal/一杯

  若配合绿叶菜食用,可以加快身体的新陈代谢。

  橙

  热量:50cal/一个

  橙含天然糖分、多纤维又低卡,是用来代替糖果、蛋糕、曲奇等甜品的最佳选择,嗜甜但减肥姊妹们可以食橙来满足食甜的欲望,加上多食纤维有助排便,减少体内积聚毒素。

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低热量高纤维食谱 最佳消脂搭配

  低热量减肥食谱

  南瓜燕麦粥

  主料:燕麦100克、大米50克、南瓜150克

  辅料:盐1小匙

  做法步骤

  1. 将燕麦洗净,加水提前浸泡2个小时。

  2. 把浸泡过的燕麦放锅内,置火上,大火煮沸后换小火煮30分钟。

  3. 加入淘洗干净的大米,大火煮沸后换小火煮10分钟。

  4. 这时的燕麦和大米都还没完全煮透。

  4回顶部

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低热量高纤维食谱 最佳消脂搭配

  5. 关火,盖上锅盖,闷至第二天早上(也可以直接煮至大米煮烂,大约需要40分钟)。

  6. 早上起床后,大米和燕麦都已经吸饱水份,变得酥烂,把南瓜切成丁。

  7. 开大火把燕麦粥煮开,把南瓜丁倒入粥中,中小火煮10分钟。

  点评:燕麦是非常好的减肥食材,因为燕麦含有丰富的纤维素和不饱和脂肪酸,以及能够降脂的燕麦胶。而金黄色的南瓜的通便排毒功效也是这道减肥食谱的重点。

  点击图片进入下一页>>

低热量高纤维食谱 最佳消脂搭配

  胡萝卜番茄饭卷

  主料:软米饭1碗、番茄半个、胡萝卜1段、鸡蛋1-2个

  辅料:盐少许

  做法步骤

  1. 番茄、胡萝卜分别去皮切碎放入碗内,倒入米饭并加盐混合均匀。

  2. 锅中放水,把碗放入锅中蒸上5分钟左右。

  5回顶部

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低热量高纤维食谱 最佳消脂搭配

  3. 平底锅内放一点油,将鸡蛋液倒入,迅速旋转,摊成薄而宽的蛋皮,放入盘中备用。

  4. 将混合后的米饭铺在蛋皮上,卷起切段即可。

  点评:对于不敢吃主食的减肥人士来说,这款胡萝卜番茄饭卷是非常不错的选择。因为这款美食不仅包含了富含维生素和钙质的胡萝卜,还有能够让脂肪快速燃烧的番茄,以及主食米饭。胡萝卜能够有效的消除堆积在体内的多余脂肪和水分;番茄中的柠檬酸能促进糖分代谢,燃烧脂肪;而番茄红素则能抑制脂肪细胞增多,并吸收多余脂肪。

  点击图片进入下一页>>

低热量高纤维食谱 最佳消脂搭配

  香橙奶酪

  材料:牛奶500ml、米酒汁150ml、橙子1个、糖适量

  做法步骤

  1. 将牛奶倒入锅中,煮5分钟左右。牛奶晾凉,去掉奶皮,将米酒汁、糖,加入到牛奶里面,搅拌均匀

  2. 煮好的牛奶倒入烤碗中。放入烤箱,150度烤30分钟左右,取出放凉后

  3. 橙子去皮,榨汁,若想口感好就过滤一下,我做的这个没有过滤,保留了橙子的全部营养。将橙汁倒入烤好的奶酪中,放入冰箱,冷藏2-3小时即可

  6回顶部

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低热量高纤维食谱 最佳消脂搭配

  小贴士

  1、做奶酪的牛奶要用全脂纯牛奶,煮好后要把奶皮去掉

  2、米酒汁和牛奶的比例大概是1:3.米酒汁太少不好凝固

  3、若是没有烤箱,可放入蒸锅中,蒸20分钟也可

  点评:橙子香甜的口感为嗜甜的减肥人士带来惊喜的感觉。这款香橙奶酪是集口感、卖相和燃脂效果一流于一身的减肥食谱。香橙的超高维生素C含量,让你在减肥瘦身之余还能够随便美美容。香橙奶酪可是减肥+美容的神话级食谱。爱美的你赶紧DIY起来吧!

  低热量和高纤维永远是最佳拍档,所以在使用低热量食谱的时候,配合着一些小方法会让你事半功倍哦。

  点击图片进入下一页>>

低热量高纤维食谱 最佳消脂搭配

  饭前小贴士

  1、饭前约30分钟喝一杯水,这样可以使您的胃扩张、有饱胀感,从而减少进食量。

  2、经常喝肉汤(不是奶油汤)。汤汁可使您有饱胀感。

  3、随时备有粗粮饼干,例如黑麦薄脆饼干。可吃几片饼干,喝杯水来缓解餐间的饥饿感。

  4、水果和蔬菜是天然富含水分和纤维的食物。如果您的饮食结构以水果和蔬菜为主,那么您可以同时摄入纤维和水!

  5、使用各种各样的蔬菜制作蔬菜快餐包。使用洗净并切好的花椰菜、红甜椒、袖珍胡萝卜以及一些白花菜或者任何其他您喜欢的蔬菜制作成快餐包,还可以加入一些奇异的蔬菜以增添趣味和多样性。午餐时可吃一个蔬菜快餐包,或者把它当作辅助餐。

  6、每顿正餐或辅助餐一定至少要吃一种富含纤维的食物。

  7、吃饭时喝水不应超过1杯,这样才不会过份地稀释消化液。

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