上班族饮食减肥必备的八道午餐
上班族每天工作繁忙,餐餐都是匆忙解决,中餐是为一天工作补充能量的最佳时机,补充早上不足的能量,为下午工作储备能量,可不能怠慢。小编给大家介绍8款午餐减肥食谱,MM们尝试做一做吧,坚持这套瘦身食谱,谁都可以做骨干女人。
一、鸡胸肉饭团
鸡胸肉是鸡肉中脂肪含量最少,蛋白质含量最高的部位。鸡胸肉作为高蛋白、低脂肪、低热量、低胆固醇食品,是减肥热门食品。醋和米饭混合时一定要搅拌均匀。
原料(2人份)
鸡胸肉20克、米饭120克、干紫菜少许。饭团醋:食醋1大勺、白糖1大勺、料酒1大勺。
做法
1. 将鸡胸肉放入开水中煮熟之后,用手撕成细丝备用。
2. 将食醋、白糖、料酒以1:1:1的比例混合后放入锅中煮沸。
3. 在米饭里放入适当量的2搅拌均匀。
4. 在3中放入1搅拌均匀。
5. 米饭用手捏成小饭团形状之后,再用紫菜包裹就制作完成了。
二、年糕蛋卷
年糕在使用前用凉水浸泡30分钟。如果早上时间匆忙,也可在前一晚泡好。 原料(2人份)
鸡蛋2个、橄榄油1大勺、年糕20片、西红柿半个、番茄酱少许。酱汁:料酒1大勺、酱油2小勺、白糖2小勺。
做法
1. 将泡发好的年糕片放入干锅中煎。
2. 待年糕变黄之后,在鸡蛋中放入酱汁搅拌匀,再一同倒入平底锅中。
3. 煎好之后装盘,上面放上西红柿丁,淋上番茄酱即可。
三、蔬菜饭
在刚蒸好热腾腾的米饭中,加入新鲜蔬菜,就可享受渗入蔬菜独特香味的米饭。另外,扇贝含有维生素B1和牛磺酸,牛磺酸可以降低胆固醇,分解脂肪。 原料(1人份)
大米30克、料酒3大勺、酱油1大勺、清水2杯、水芹菜10克、韭菜10克、杏鲍菇10克、扇贝2个。
做法
1. 将洗干净的大米放入电饭锅中,然后倒入料酒和酱油,盖上锅盖开始煮。
2. 将水芹菜、韭菜、杏鲍菇切成相同的大小。3. 将扇贝放入开水中焯片刻。在煮好的米饭里放入2和焯过的扇贝搅拌均匀就做好了美味的蔬菜饭。
四、猪肉牛蒡饼
日本人非常喜欢吃牛蒡,因为牛蒡具有抗老化的功效,经常吃可以常葆青春哦!这道料理在烹饪时,要先盖上锅盖焖煎,然后打开锅盖翻面再煎,最后再盖上锅盖焖煎,直到煎熟出锅。时间的把握是其技巧所在。
原料(2人份)
牛蒡1/2个、猪肉馅120克、鸡蛋1个、生姜1/2片、精盐及胡椒粉少许、淀粉2大勺、橄榄油1大勺。酱汁:蒜1瓣、料酒2大勺、酱油2大勺、白糖1大勺。 做法
1. 牛蒡切丝放入盐水中浸泡10分钟之后捞出。
2. 在碗里放入牛蒡丝、猪肉馅、鸡蛋、生姜末、精盐、胡椒粉、淀粉混合均匀。
3. 在烧热的平底锅中放入橄榄油之后,放入2,以小火煎。4. 半成熟的时候,放入酱汁继续煎至两面焦黄即可。
五、豆腐三明治
豆腐有很多优点,苗条女孩最关注的应该是它可以预防便秘,因为豆腐含有丰富的寡糖。另外,豆腐中还含有类似女性荷尔蒙雌激素的异黄酮,所以豆腐是很好的食物。
原料(3人份)
豆腐1块、面粉2大勺、西红柿1个、火腿3片、金枪鱼罐头2大勺、香芹粉少许、大蒜1瓣、橄榄油1大勺、精盐、花椒粉少许。
做法
1. 豆腐切成1.5厘米厚度,两面涂抹面粉。准备好火腿片和西红柿。金枪鱼去除油分之后,在上面撒上精盐和胡椒粉备用。
2. 在烧热的平底锅中放入橄榄油,然后放入大蒜炒出蒜香味。
3. 接着把豆腐放入平底锅中,煎至两面焦黄即可出锅。
4. 豆腐上面依次放上火腿片、西红柿、金枪鱼,再放上豆腐制成三明治,最后撒上香芹粉。
六、牛蒡意大利面
这道料理让你想吃意大利面时,自己在家就能简单完成。料理中特别使用了可消除体内毒素的牛蒡,既好吃又健康。如果平时不进行排毒的话,身体里就会积累大量毒素,不但会阻碍脂肪代谢,还会使皮肤变得粗糙,因此要多加注意。 原料(1人份)
意大利面50克、牛蒡50克、藕10克、橄榄油1.5大勺、干紫菜少许。酱汁:料酒2大勺、白糖1大勺、酱油2大勺、精盐1小勺。
做法
1. 意大利面煮成九成熟之后,放入筛子里沥干水分(酱汁事先调配好)。
2. 牛蒡去皮切成丝,藕去皮切成薄片。在平底锅中放入橄榄油之后,放入牛蒡丝和藕片翻炒。
3. 牛蒡丝和藕片炒熟之后,放入红辣椒片和1的意大利面,以及事先调配好的酱汁,再炒一会儿之后装盘。最后把干紫菜切成细丝,放到上面就制作完成了。
七、大头菜包牛肉
这道料理选用的食材是比米纸热量还低的大头菜。大头菜的钾可以排除堆积在体内的钠。而且,大头菜中富含维生素,有助于治疗青春痘。这是一道值得推荐的料理。
原料(1人份)
大头菜2片、牛肉馅100克、酱油1大勺、洋葱1/3个、胡萝卜1/4个、精盐、胡椒粉少许、大蒜1瓣、萝卜苗少许。
做法
1. 将大头菜放入蒸锅中蒸制4分钟。
2. 在牛肉馅中放入蒜泥和酱油混合均匀。
3. 将洋葱和胡萝卜切成细末。
4. 将牛肉馅放入平底锅中翻炒,锅中不放油,以小火炒熟。
5. 待锅中牛肉变色后,放入洋葱和胡萝卜,继续翻炒4~5分钟。然后放入精盐和胡椒粉调味之后,用1的大头菜包起来。最后在上面放上萝卜苗就完成了。
八、油豆皮魔芋寿司
这是一道用魔芋代替米饭的减肥寿司。魔芋的热量低有助于减肥,其所含神经酰胺比大米多7~8倍,如果人体缺乏神经酰胺,皮肤就会出现皱纹和雀斑等老化现象,魔芋可以预防这些问题。
原料(2人份)
调味油豆皮8张、洋葱1/2个、胡萝卜1/4个、魔芋100克、芥末少许。 做法
1. 将洋葱和胡萝卜切成细末。
2. 将魔芋切成长条之后,也切成小块。3. 将1和2搅拌均匀,放入油豆皮中。
4. 放入烤箱烤制3分钟左右即可。
第二篇:吃货必备饮食减肥秘籍
减肥是现在非常热门的话题,大家都想要拥有让人嫉妒的身材,怎么能够拥有怎么吃都不胖的身材呢?减肥哪些东西不能吃?减肥有什么方法?减肥吃肉会胖吗?..这一大堆的问题,都是要减肥的mm想要了解的问题,那么,怎样饮食减肥好呢?下面我们一起来看看小编的详细介绍吧。
吐槽1:吃饱这一餐,就在等待下一餐,三餐不饱,容易吗,容易吗?
少吃一餐的你,少吃的是哪一餐?如果少吃的是“早餐”,那难怪瘦不下来啦!
“早餐”是一天当中的第一顿正餐,最重要的一餐,而且是可以放心尽量吃的一餐。从昨天晚餐后到今天早餐前,已经空腹将近12小时的肚子,特别需要吃一顿丰盛的早餐来唤醒还在赖床的五脏六腑,帮助启动一整天的新陈代谢并补充身体能量!
少吃了一餐,结果挨不到下一餐肚子就咕噜咕噜在作祟,这个时候忍不住吃下的几块饼干或蛋糕,说不定热量都比吃一顿正餐还来得高呢!就算你真的辛苦熬到下一餐,也可能因为饥饿感而吃下更多的食物!
总而言之,不要以为少吃一餐就能变瘦,一整天加起来的热量才是变胖或变瘦的真相。
吐槽2:为了减肥,从白骨精变成白兔精了,木有肉吃的日子,只有身上的肉肉陪着我!
肉类脂肪多?肉类热量高?不让你多吃,也没让你不吃啊!减肥的时候,适当吃点肉,补充点蛋白质、脂肪,可以维持身体旺盛的代谢力,这样瘦下来了,才不会反弹。
科普:
美国临床营养期刊一项最新的研究对吃肉与体重增长做了一个长期的分析,得出的结论与常规媒体报道的结论完全不同。目前流行的观点是,控制体重必须控制“卡路里”的摄取量,而新的结论却更加强调了肉的重要性,只有控制了肉类的摄取量,才能将体重斩于刀下。
推荐的肉类是鱼虾一类水产肉->鸡鸭鹅一类禽肉->猪牛羊一类畜肉。
吐槽3:骚年不识米饭香,为了减肥含泪说:“欧巴,我不饿”!
“米饭来了,快逃!”很多妹纸为了减肥,视米饭等主食为怪物,但是,妹纸,不吃主食真的瘦不了!
科普:
大米能提供淀粉质,属于碳水化合物的一种。而碳水化合物可分为糖(包括单糖和双糖)、淀粉质及膳食纤维三大类,其中糖类、糖浆和蜜糖都含丰富的单糖或双糖,而白米饭和根茎类蔬菜含丰富的淀粉质及膳食纤维。根据营养学家研究建议,我们每天膳食当中,碳水化合物应占全日总能量的60%-70%。
以一个成年女性为例:大约每天应该吃3至6份的五谷类食物。要维持日常生活和新陈代谢,我们要摄取足够的碳水化合物,若为了减肥而戒除所有五谷类食物,改吃肉类,或只吃生果充饥,可能会吸收更多热量,增加发胖的机会。当然如果吃的米饭过多的话,亦会造成热量供应过盛的情况,同样导致发胖。至于吃多少米饭,按照自己的身高、体重和平日的活动量而定就可以了,只要合理,就不用担心身体会发胖。
怎么吃不会胖?
那么,怎样吃才能有助减肥?放纵吃?NO!随便吃?NO!想要hold住好身材,你需要有足够的减肥智商!OK,爱美网减肥智商提升班,开课了,记住这5个“七字诀”吧!
早餐不能随便吃
吃饼干?NO!吃快餐?NO!吃油条?NO!……那早餐要吃什么?
含有蛋白质、少量脂肪以及富含纤维的食物、水果都是减肥早餐的首选。谷类能提供稳定的热量,而蛋白质、脂肪和高纤维食品能给人饱腹感,并且维持血糖正常,用营养密度高的水果做成轻食早餐,开胃之外也能控制体重、缓解便秘。
提醒:早餐须在起床后一小时内吃完,进餐的最佳时段是7-8点。
递减进餐代谢佳
随着餐数的增多,身体代谢效率更高,体脂肪也更能燃烧起来,抑制脂肪囤积。
少吃多餐是减肥界推崇的健康饮食方式,能加速身体的新陈代谢,促进脂肪的燃烧。
你先要了解下,你每天摄取的总热量应该是多少(测一下:你每天吃多少卡不会胖),再将热量拆分成几份,分散进餐。最理想的进餐次数是每天5-6次,但考虑到方便性,编辑建议分成3-4次就好。
以每天摄入卡路里总量1500大卡为例,分配如下:
3餐:早餐600大卡 午餐500大卡 晚餐400大卡
4餐:第1顿600大卡 第2顿400大卡 第3顿300大卡 第4顿200大卡
每一顿的卡路里摄入量不会相差太远,但从早到晚主见递减,能适当减少食量的同事,抑制体脂肪的积聚。
烹饪方式很重要
同样的食物,选择不同的烹饪方式,会造成热量的巨大差别,比如炸鸡腿热量高达350卡,而煮鸡腿只有180卡左右。一般来说,拌、蒸、煮、焖,其热量会小于煎、炸、烤等方式。
另外,调料与配菜也是影响食物热量的重要因素,比如勾芡的方式因为增加了淀粉,
就会使热量增加;再如蔬菜沙拉采取生拌的烹饪方式,热量很低,但如果加入太多千岛汁等沙拉酱,则有可能大大增加热量。
烹饪方式热量比较:拌<蒸<煮<炒<卤<熘<煎<炸<烤
细嚼慢咽更易瘦
进食时,大脑大概需要20分钟才能获得“吃饱了”的信号,细嚼慢咽,使食物能更快消化吸收,促使血糖更快升高,更容易兴奋饱食中枢,较早出现饱足感而停止进食。反之,狼吞虎咽,只会让你进食过量。优雅地咀嚼吧,享受美食带来的味觉体验,美美地瘦下去。
一口食物的理想咀嚼次数:30次
甜食可以放心吃
甜食、零食,是女生的最爱,但却是减肥的大敌。不过, Timing is everything!特拉维夫市的研究员发现早餐吃甜食有益于帮助人们瘦身,并且保持体形。在这项研究中,一些参与者在自己的早餐中加入了饼干、蛋糕或者巧克力,32周之后,他们人均减掉了18千克,更令人惊喜的是他们保持住了。研究员的结论是:清晨吃些甜食,那时身体的新陈代谢处于最佳状态,会帮助你抑制接下来一整天对甜食的渴望。而那些节食的人,可能熬不过多久就会背离自己的减肥计划。
怎样饮食减肥好呢?以上内容就是小编为大家做出的详细介绍,希望能帮助都大家,现在减肥的方法有很多,运动减肥,瑜伽减肥,饮食减肥,其中饮食减肥也是比较重要的,生活中要减肥的朋友们可以控制好自己的饮食,成功减肥就在眼前,加油吧,姑娘们!
Weight loss is a hot topic nowadays, everyone wants to have enviable figure, howcan have how to eat no fat body? What things can not eat to lose weight? What method to lose weight lose weight eating meat fat??.. that a lot of problems, it is to lose weight, mm want to understand the problem so, how to diet to lose weight,okay? We'll have a look in detail small make up. www.wxjy568.com
About 1: eat this meal, waiting for the next meal, do not eat three meals a day,easy, easy?
Eat a meal for you, which eat the meal? If less is the "breakfast", it's no wonder not thin down!
"Breakfast" is the first meals of the day, the most important meal of the day, but also can rest assured to eat meal. From yesterday to today, after dinner, before breakfast, fasting has nearly 12 hours in the stomach, eat a hearty breakfast to wake up still Laichuang especially need the viscera, helped start the day The new supersedes the old. and replenishing the body's energy!
Eat a meal, the results were not to meal belly murmur murmur at work, this time can not help eating a few cookies or cakes, maybe the heat better than to eat a mealalso more high! Even if you really hard until the next meal, may also be because ofhunger and eat more food!
To make a long story short, do not think that skipping meals can be thinner, a day combined heat is fatter or thinner.
About 2: in order to lose weight, from the White Bone www.dmqzkf.netDemon into rabbit sperm,wood have meat to eat the day, only on the meat accompanied me!
Meat fat meat is high in calories?? don't let you eat, never let you not to eat ah!Lose weight, appropriate to eat meat, add protein, fat, can maintain the metabolic capacity body strong, thin down, do not rebound.
Polular science.
American Journal of clinical nutrition. A new study has made a long-term analysis of the meat and the increase of body weight, the conclusion and the conventionalmedia coverage of the conclusion is completely different. The prevailing opinion is,intake for weight control must control the "calories", and the new conclusion is more emphasis on the importance of the meat, only control the intake of meat, can be cutby the sword body weight.
Recommend meat is fish a fish meat duck and goose meat - > A - > pig and sheepfor a class of livestock meat.
About 3: teenager not Steamed Rice incense, in order to lose weight tearfully said:"Barack Obama, I'm not hungry"!
"Steamed Rice here, run!" many younger sister paper in order to lose weight, asSteamed Rice staple food such as monsters, but, the younger sister paper, do not eat the staple food really thin!
Polular science.
Rice can provide starch, a belong to carbohydrate. The carbohydrates into glucose(including monosaccharides and disaccharides), fiber and dietary starch three categories, including sugar, syrup and honey are rich in monosaccharides or disaccharides, and white Steamed Rice and root vegetables rich in starch and dietary fiber. According to the proposal of nutritionists, among our daily diet,carbohydrates should be accounted for on the total energy of 60%-70%.
With an adult female, for example: about a day should eat 3 to 6 servings of grains and cereals. To maintain daily life and The new supersedes the old., we should be adequate intake of carbohydrate, if in order to lose weight and get rid of all thegrain foods, eat meat, or eat fruit to eat, you may absorb more heat, increased fat chance. Of course, if you eat Steamed Rice too many words, but also cause thesituation of excessive supply of calories, also cause weight gain. As for how much to eat Steamed Rice, decide according to their height, body weight and dailyactivity can be, as long as reasonable, need not worry that the body will get fat. www.jich.net
How to eat not fat?
So, how to eat can help lose weight? Indulgence to eat? NO! Eat? NO! Want can hold a good figure, you need to have enough weight IQ! OK, Amy lose weight IQpromotion class, class, remember the 5 "seven words"!
Don't eat breakfast
Eat biscuits? NO! Eat fast food? NO! Eat Deep-Fried Dough Sticks? NO!...... Thenwhat do you want for breakfast?
Contains protein, fat and fiber rich foods, fruits are weight breakfast choice. Cerealcan provide calories, protein, fat and high fiber food can give people a sense of satiety, and maintain normal blood glucose, with high nutrient density fruits into lightbreakfast, appetizer but to control weight, ease constipation.
Remind: breakfast would be finished within an hour after getting up, the best time toeat is 7-8.
Decreasing meal generation Xie Jia
With the increase in the number of meals, the body's metabolic efficiency higher,body fat can burn up, inhibit fat accumulation.
Eat much food less healthy diet sector respected, can accelerate the body's The new supersedes the old., promote fat burning.
You have to understand, your daily intake of total calories should be how many(check: do you eat every day how much card not fat), then the heat is split intoseveral portions, scattered meal. The ideal number of meals is 5-6 times a day, but considering the convenience, editing suggestions into 3-4.
The total daily intake of 1500 kcal of Kaluri as an example, the distribution is as follows:
3 meals: breakfast lunch dinner 600 calories 500 calories 400 kcal
4 meals: first tons second tons 600 calories 400 calories 300 kcal fourth tons third tons 200 calories
Not Kaluri intake per meal far from morning to night, but will decline, can be appropriately reduce the intake of colleagues, inhibition of body fat accumulation.
The cooking style is very importantFrom morning to night, but will decline, can be appropriately reduce the intake ofcolleagues, inhibition of body fat accumulation.
The cooking style is very important
The same food, choose different ways of cooking, the huge difference will causeheat, such as fried chicken heat up to 350 cards, and boiled chicken only about 180 cards. In general, mixing, steaming, boiling, stewing, the heat will be less thanfried, fried, grilled.
In addition, the important factors also affect the seasoning and side dishes of food calories, such as the way because of increased starch thicken,
It will make the heat increased; moreover Vegetable Salad take raw cooking style,low in calories, but if too many thousand island salad dressings, it may greatlyincrease the heat.
Comparison of cooking methods: < < boiling heat with steam < < < < fried fried friedhalogen < < baked fried
Chew more thin
When eating, the brain takes about 20 minutes to get "satiate" signal, slowly, so that food can be faster digestion and absorption, make blood sugar rise faster,more easily excited satiety center, appears early satiety and stop eating. On the other hand, eat like wolves and tigers, will only make you overeat. Elegant to chewit, enjoy Food brings good taste, thin down.
A mouthful of food ideal chewing: 30 times
Sweets can rest assured to eat
Candy, snacks, is the girl's love, but it is to lose weight. However, Timing iseverything! Tel Aviv, researchers found that breakfast eat sweets to help people to lose weight, and keep in shape. In this study, some participants joined the cookie,cake or chocolate on his breakfast, 32 weeks later, they lost 18 kilograms per capita, more surprising is that they hold. Conclusion: early in the morning, eat sweets, then the body The new supersedes the old. at its best, will help you tosuppress the next day cravings for sweets. And those people who are on a diet,may not survive the long will deviate from your weight loss plan. www.guaihoo.com
How to diet to lose weight good? The above content is for everyone to makedetailed introduction, hope to help everyone, now there are many ways to lose weight, exercise to lose weight, lose weight, weight loss diet, the diet to lose weightis also quite important, life to lose friends can control their diet, weight loss successthe gas is here, now, the girls!