【減磅有望】唔使戒碳水化合物!運動model Yen Wong推介4種有助減肥的碳水化合物食品

運動潮流

很多人減肥會戒斷碳水化合物,腦海都像輸入了程式,每當遇見碳水化合物食品就會自動避開,例如忌吃醣類和澱粉類食物,不過碳水化合物對身體日常運作相當重要,畢竟它是維持生命的三大營養素之一,適量攝取反而有助健康及減重。以下4種碳水化合物食品,在健康餐單裏不必除掉。

撰文:Yen Wong|編輯:Manyi|圖片來源:Instagram

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減肥不一定要斷碳水化合物!

1. 蕃薯

蔬果根莖類食品都是有益的碳水化合物食品,蕃薯對於計劃減低熱量的人來說是很好的選擇,天然的糖分而且美味,當中的膳食纖維在身體裏慢慢吸收,增加飽腹感。

2. 豆類

豆類如綠豆、黑豆和豆腐等,都是植物蛋白、蛋白質和纖維的重要來源,進食後並不會提升血糖,反而加速減磅。

 

 

在 Instagram 查看這則貼文

 

CREAMY QUINOA PORRIDGE!💖🥣 Have you tried swapping oats for quinoa? I love doing this when I’m looking for a healthier style porridge. Since quinoa is really high in protein, and is gluten-free I find it keeps me fuller longer without any bloating. I’ve made this recipe by cooking quinoa in almond milk with lots of cinnamon and some maple syrup to sweeten. Then topped with banana, pomegranate, almond butter and cacao nibs. . . You can find the recipe for my Creamy Quinoa Porridge on the blog, link in profile.👆 I hope you like it as much as I do. And I hope that you’re having a lovely start to the week. #twospoons . . twospoons.ca @twospoons.ca . . . . #nourish #breakfastbowl #veganbowl #veganbreakfast #healthybreakfast #glutenfreevegan #veganuary #quinoa #quinoaporridge #foodierecipe #foodblogger #foodstylist #fitfood #thenewhealthy #healthyrecipe #plantbased #plantstrong #eatwellbewell #nutritious #delicious #nutrientdense #makesmewhole #foodandwine #feedfeed #kaylaitsines #bestofvegan #foodpics #breakfastinspo

Hannah Sunderani | TWO SPOONS(@twospoons.ca)分享的貼文 於 張貼

3. 堅果

堅果類食品營養豐富,讓身體吸收維生素和礦物質,如核桃、杏仁和花生等,在正餐之間進食也是不錯的選擇。

 

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⁣⁣ Homemade Vanilla Crunch Granola ✨⁣⁣ Happy Saturday! 🌞 I whipped up a batch of my homemade granola the other day – I’m always surprised by how easy it is and tell myself that I need to do it more often! This time I added a few dollops of @mayversfood cacao spread throughout… so good.⁣⁣ ⁣⁣ Here’s the recipe 👇🏼 Perhaps you could make it this weekend for the week ahead? Save this post as a reminder 📲⁣⁣ ⁣⁣ 2 parts rolled oats⁣⁣ 1 part mixed nuts (almonds, cashews etc.), seeds (pumpkin, sunflower, chia etc.) and shredded coconut ⁣⁣ A good drizzle of olive oil⁣⁣ honey to taste (dissolve 1 part honey in 5 parts hot water to make it go further/mix easily) ⁣⁣ Cinnamon to taste⁣⁣ Vanilla essence to taste⁣⁣ ⁣⁣ 👉🏼 Mix well, spread thinly on baking trays and put in the oven at 150C for 15 min, turn, put back in for 30 min at 100C, turn it off then let it cool in the oven for extra crispyness 👌🏼⁣⁣ This time I just turned it off after 150 for 15 min and left it in until it was cool – still worked a treat. ❤️

Emma Smyth BSc MDiet APD(@emmasmyth.nutrition)分享的貼文 於 張貼

 

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Quick quick blueberry semolina porridge breakfast 💙☺️ (🇺🇲 below 🇺🇲) So gleich geht’s los…. Nochmal schnell was futtern und dann wird die alte Wohnung komplett leer geräumt. 💪🏼 Drückt die Daumen das alles klappt und ich widme mich noch kurz dem Kaffeegott das ich mal richtig wach werde. 🙈 Also auf geht’s ab geht’s. 😂 . . All right all right time to start this day with a quick breakfast and then it’s moving time. 💪🏼🙈 Long say ahead of us that’s why I’ll send a quick prayer to the goods of coffee. ☕💙 Keep me alive good lord. 🤣Okkkk let’s do this. 👌🏽 . . . . #powersaturday #oatmeal #oatmealporn #veganlove #feedfeedvegan #thechalkboardeats #thrivemags #vegangermany #vegandeutschland #breakfast #beautifulcuisines #canondeutschland #gloobyfood #plantbaseddiet #veganbombs #saturdaze #feastr #frühstück #happybreakfast

Vegan Food🍉 Fitness👟Lifestyle🎩(@free_athlete)分享的貼文 於 張貼

4. 藜麥

藜麥是一種超級食物,雖然含有澱粉質,但是低碳水化合物密度,更含有大量的營養素。配合其他食品,如乳酪、麵包等,增加口感。

碳水化合物能為大腦提供所需能量、維持肌肉和修復養分。攝取碳水化合物的宗旨在於選擇好的碳水化合物,並選擇充滿膳食纖維的食品,避免血糖波動亦減少糖分吸收。所以,減脂不一定要戒斷碳水化合物才行。

 

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