合理饮食 远离肥胖困扰

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合理饮食 远离肥胖困扰
　　肥胖是人体健康大敌。对现代人来说，享受美味，增强营养是应有的追求，但又要冒发胖的风险 ,ugg boots pink。为保持身材苗条、健美而过度节食，又可能引起一系列不良后果。那么，有没有两全其美的办法呢？专家推荐以 下饮食方略：
　　营养组合：埃及著名学者努福尔经过长期研究指出，蛋白质、碳水化合物与脂肪对健康同等重要，缺一不可， 关键在于巧妙组合，即将富含油脂的食物与豆类蔬菜组合，尽量避免和米、面、土豆等富含碳水化合物的食物同吃 。这样既能增加养分摄入，又有利于减肥。
　　巧选脂肪：完全不吃脂肪既不可能又损害健康，兴利除弊的办法是巧妙选择。据营养学家分析，脂肪分为三类 ：第一类可大量增加人体胆固醇含量，如各种畜肉及其制品，奶油与乳酪中的脂肪；第二类对人体胆固醇含量影响 甚微，如鸡肉、蛋类和甲壳类动物脂肪；第三类是能够降低胆固醇的脂肪，如橄榄油、玉米油和大豆油等。显然， 后两类脂肪是你最佳的选择。
　　三餐定量：合理掌握三餐的进食量是保持健美的又一关键。
　　食量不可过多，也不宜太少，计算食物的热能与分量时要了解生熟有别。比如，熟鸡的重量只有生鸡的80％ ，熟牛肉只有生牛肉的65％。此外，即使同一类食品所含热能也不完全一样，如100克童子鸡含热能约400 千卡，而同等量的老鸡肉热能高达550千卡，要挑选养分相同但热量相对较少的食物。据测算，青年男女一天的 进食量大致如下：粮食500克，蛋1个，瘦肉100克，鱼150克，豆类200克，蔬菜500克，牛奶20 0克，植物油25克。
　　凉吃有益：热食可增加人体热能。吃冷食要先经过热化才进入消化过程，因而能消耗一部分热量。就是说，冷 吃耗能，特别身体较胖者在炎夏季节更应多采取凉食。
　　细嚼慢咽：咀嚼能够消耗一定的热能，吃同样的食物，细嚼慢咽比狼吞虎咽更有利于保持体重适中。据日本玛 丽娜医科大学营养学教研室中村丁次观察,ugg size，肥胖男子用8至10分钟吃完的饮食，瘦人需13至16分钟；对同一种食物，肥胖者只咀嚼7.7至8.1次 ，瘦人则要咀嚼8.9-9.4次。限制胖人进食速度19周后，男子减重可达4000克，女子减重达4500克。
　　多吃多动：虽然暴饮暴食不利于体重稳定，但有不少人难以避免，怎么办呢？合理的办法是牺牲下一餐，以抵 消上一餐摄入的过多热量。为了不影响健康，以牺牲晚餐为妥。一来偶尔饿一顿对人体无碍，二来人晚上入睡后消 耗的热量很有限。而最根本的办法是多运动，研究表明，胖人与瘦人在夜间消耗的热能大致相等。关键是在白天， 胖子活动少，身体内部活动趋于缓慢，以致热能积存转化为脂肪。
　　少吃多餐：将同样多的食物分成5次以上吃，比起一日三餐，养分摄取不受损失，但体内产生的热量要少得多 。有关调查资料显示，每天进餐少于3次者，57.2％患有肥胖病，51.3％胆固醇增高；进餐5次以上者， 肥胖的发生率为28.8％，胆固醇偏高者仅为17.9％。原因在于，每餐进食量减少，可降低血中胰岛素水平 ，从而增加脂肪酸的燃烧。
　　摄足微量营养素：近年来，科学家发现肥胖与某些微量营养缺乏有关，如维生素B1、B6与尼克酸等，它是 脂肪分解的“催化剂”。钙、铁、锌等矿物元素也是体内能量转换的必需物质。这些微量营养素主要分布于粗粮、 野菜、绿色蔬菜及干果之中，故三餐宜多样化，坚持荤素搭配、粗细相兼的配餐原则，餐外也可以吃一些富含微量 元素的瓜果、干果。

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Reprinted from 117189973 at 13:26 on April 7th, 2010 Read (loading. ..) Comments (0) Category: Personal Diary


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