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Old 08-17-2011, 03:15 AM   #1
skyccnicke
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Default 美食:夏季开胃饮食之完全宝典

  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;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。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,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
  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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Old 08-17-2011, 04:30 AM   #2
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Old 08-17-2011, 05:46 AM   #3
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Reprinted from 52019 at 08:11 on June 6, 2010 Reading (loading. ..) Comments (0) Category: Casual joke
★ grievances can be told, it will not be wronged; to take away the love, it is not love. -
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