美食：夏季开胃饮食之完全宝典

[skyccnicke]

　　聪明的夏天吃法
　　很多人因为吃不下，所以常选择许多清凉或看起来清淡的食物来对付夏天，但这样吃好吗？会不 会愈吃愈胖？
　　常见的夏季饮食习惯有不少陷阱，如何才是聪明选择？
　　●白开水取代冷饮因为热，人们往往饭后就喝杯饮料或吃碗冰，但是一杯珍珠奶茶热量就有240卡，一罐绿 奶茶185卡，一罐冰咖啡115卡，一支雪糕280卡。当我们在喝饮料时只觉得自己是在解渴，不觉得在喝热 量，但是，接下来麻烦大了，因为身体要消耗100卡，可要靠爬楼梯27分钟，或走路1小时，你有没有这么做 呢？
　　你可以喝白开水或矿泉水，也许一开始会觉得没味道不好喝，但习惯是养成的，一旦养成清淡的口味，再喝含 糖饮料反而不习惯。
　　●绿豆汤要适量很多人因为吃不下饭，就会喝绿豆汤、红豆汤，但这些食物和米饭一样属糖类，如果吃太多一 样会发胖。
　　专家建议，如果饭后要喝一碗绿豆汤(约70卡)，记住饭量要减少1/4。如果要把绿豆汤当饭吃，可以把糖少放一点，另外加低脂牛奶，切一些水果，就达到和正餐类似的 营养。
　　●选择低热量三明治吃三明治感觉吃得很少，事实上热量不低，一个便利商店卖的鸡腿三明治热量就有307 卡，下午又会吃点心，反而会增加更多热量。
　　其实，便利商店贩卖的三明治中，田园烧肉、海鲜总汇、火腿沙拉三明治热量较低,加湿器厂家 (http://www.0579008.com)；如果有空，也可以自己动手做，多放一点莴苣、小黄瓜、番茄，吃起来更爽 口。
　　●多吃蔬菜沙拉夏天是水果盛产期，一般人对水果没有戒心，会大吃特吃,健尔马足疗机官网 (http://sos513.com/)。事实上，水果中的糖也会让血液中的三酸甘油脂升高。
　　其实，夏天也是蔬菜盛产期,盟特新产品厂家 (http://uou88.com/)，吃吃蔬菜沙拉也不错，让水果的分量少一点。
　　●鲜奶不能当水喝夏天天气热，鲜奶有营养，很多人会把鲜奶当水喝。但是已有研究指出，高蛋白质会阻碍钙 的吸收,加湿器 (http://www.hh958.com)。
　　营养专家建议，牛奶一天只能喝二三杯。
　　全面的夏季营养素
　　除了将常见的吃法用“聪明选择�纠正一些外，如果再注意某些营养素的摄取，会让胃口更好。
　　★饭前喝一杯水在饭前1小时，可以喝1杯水，这样除了可以解除肠胃脱水的现象，也可以促进肠胃蠕动，以 及胃的排空，促进食欲。
　　★补充维生素B1夏天喝大量的水和冷饮，而且流汗也多，容易把维生素B族冲出体外，导致食欲不振，而维 生素B族中的维生素B1是将食物中的碳水化合物转换成葡萄糖的媒人，葡萄糖提供脑部与神经系统运作所需的能 量。少了它，虽然照常吃饭，体内的能量却不足，表现无精打采。维生素B1最丰富的来源是所有谷类，如小麦胚 芽、黄豆、糙米等，因为种子发芽时需要这种维生素。肉类以猪肉含量最丰富。
　　★补充维生素B2维生素B2负责转化热能，它可以帮助身体将蛋白质、碳水化合物、脂肪释放出能量，在活 动量大的夏天更需维生素B2。美国康乃尔大学一项研究发现，人体对维生素B2的需求量是随着活动力而增加的 ，维生素B2的最佳食物来源是牛奶、乳酪等乳制品，以及绿色蔬菜如花椰菜、菠菜等。
　　★补充烟碱酸又名维生素B3，它和维生素B1、维生素B2一起负责碳水化合物新陈代谢，并提供能量，缺 乏烟碱酸会引起焦虑、不安、易怒，所以夏天常常觉得烦躁。富含烟碱酸的食物有青花鱼、旗鱼、鸡 肉、牛奶等。
　　★补充维生素C暑热其实也是一种压力来源，可以补充抗压的维生素C，在夏天自制苦瓜汁、芹菜汁、凤梨汁 等各种果汁，既可补充水分，也可以多补充丰富的维生素C。

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Reprinted from 52019 at 08:11 on June 6, 2010 Reading (loading. ..) Comments (0) Category: Casual joke
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