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端午吃粽不怕胖落实「享瘦3招」跟小腹说掰掰

发布日期:2020-06-21



端午节不能免俗吃粽应景,但市面上的五花八门、琳琅满目的粽子,依内馅及烹调方式不同,热量约200至1500大卡,一不小心就可能让你的体重直线飙升;卫福部草屯疗养院除

教导民众聪明选粽,更提供吃粽后健康轻松享瘦的妙招。

草屯疗养院指出,怕胖就选热量低的粽子,而馅料未加油,并使用未精致谷类取代糯米,透过水煮、蒸熟制作的都可降低在食用时的热量摄取;肠胃不良或是容易感到肠胃不适的

民众,应避免一次摄取过多量,建议从少量开始。

另,糖尿病、高血压等慢性病患者需注意碳水化合物及油脂的总量,因此应做相同类食物份数的代换,像是当餐吃了1颗粽子,就视粽子大小调整取代当餐的饭量;肾脏病患者则

需注意避免高盐分的沾料,及糙米、五谷米等含磷高的全谷类。

一般民众要是仍无法控制口腹之欲,多吃了几颗或吃了热量较高的粽子,也毋须紧张,端午过后可落实「享瘦3招」,也就是「设定合理减重目标」、「规律运动习惯」、「调整

生活型态」,只要好好实行绝对能跟小腹说掰掰。

草屯疗养院营养师柯秋凉说,想要一夜暴瘦是不可能的,订定合理的减重目标才是王道,而在均衡饮食的前提下,让自己每日减少300至500大卡的热量,毎周就可减去约0.5公斤

,同时搭配运动习惯也很重要。

只要真心想瘦,就一定能找出时间动起来,像是能站就不坐,能走就不坐,让自己由少渐增的提高运动量,进而达到维持每日运动,每次持续30分钟;并调整生活型态,别喝含糖

饮料,避免睡前吃消夜,最好常量体重,才能时时提醒自己。

草疗表示,想维持良好体态不一定要隔绝美食,只要记得选对食物聪明吃,就能享受美食同时又兼顾健康;而面对减重课题,「只要有心,人人都能瘦」,遵循营养师建议从运动

、控制饮食2大方面下手落实「享瘦3招」,就能告别超标体重。

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