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島主小語
一旦開口說話和動手寫文,你就輸了。
默默的看和做才是青春的王道。
島上課程
光之物語


「請進入光與愛的五次元地球。」

1.光的運動 每兩三天戶外運動一次

2.光的飲食
減少吃肉,以素食為主

3.光的睡眠 10點(前)上床,最晚11點

4.光的心情 接收光的訊息,別聚焦黑暗

光之島物語

http://blog.yam.com/yourstyle


PS.最近生活忙碌,不再回答問題。
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January 15, 2014

(晚餐的主食 / 等級三顆星)

【卡片效果】
1.低卡路里:一束冬粉140卡,只有一碗飯二分之一熱量。
2.低醣飲食:冬粉GI值只有32,不易刺激胰島素合成脂肪。
3.飽足感強:
冬粉是麵食類吸水膨脹度最高的,一碗就飽。
4.含有鐵質:冬粉營養價值較低,只有略含有一些鐵質。

這一張卡片適合晚餐不吃的人,或是晚餐拒吃澱粉的人,或是追求極低熱量
希望快速瘦身的人。說冬粉是最強減肥晚餐,並不是鼓勵大家吃冬粉才會瘦。
而是對於「急瘦一族」來說,冬粉正是最有效的主食!


冬粉是綠豆澱粉做成的,所以歸為豆類食物,但也有人將它歸類為主食食物,
這是因為它像米麵一樣,富含醣類的澱粉熱量。它的營養價值不高,所以我
一般都只推薦冬粉當作減肥晚餐的主食。

它的維生素和礦物質都含量極低(除鐵質較高一點),所以就不做營養分析表了。
就營養來說,冬粉確實被很多營養學家所鄙視~~但就減肥來說,它可是極具
戰略價值,可以幫你完成最重要的晚餐防禦計畫。

因為,一日的減肥之計就在晚餐啊!



【島主特別講評】


中醫說:「早餐吃澱粉胖臉頰,午餐吃澱粉胖胸部,晚餐吃澱粉胖屁股。」

所以減肥島主提倡的飲食大原則,當然就是早餐和午餐正常吃,晚餐澱粉少吃囉。
當然如果你想要瘦快一點的話,午餐澱粉也可以減少一些。

一般減肥者如果光靠運動,但在飲食上完全沒有控制,沒有減少澱粉攝取量,那會
很難有所進展。根據美國研究報告指出,減肥者只做運動,卻不控制飲食,可能一
個月只能瘦0.5KG而已。

個人經驗也一樣,我曾經每天下午走路一萬步,但沒控制飲食,晚餐照樣大吃大喝。
結果持續幾周以後,也沒有瘦多少,反而是肌肉變發達了。所以,減肥除了運動,
最重要的就是晚餐的飲食控制。

因為晚上吃澱粉特別容易刺激胰島素分泌,轉換成脂肪堆積,所以很多專家都主張,
晚餐澱粉類要少吃一點,才能幫助減肥。法國抗癌博士克蕭也大力提倡,晚餐人體
不需要那麼多澱粉,少吃一點還可以延年益壽。

(就是比平常的量更少一點,台灣一般家庭都吃太多了)
 

個人也覺得,晚餐澱粉少吃一點的話,頭腦會變的比較清醒,精神比較好,胃腸也
可以好好的休息。但如果晚餐都不吃澱粉,卻有害健康。

如果晚上不吃澱粉(碳水化合物),那晚上階段的肌肉合成作用,跟脂肪的燃燒,都會
被阻礙,結果減掉的都是肌肉,累積的都是肥肉。
減掉肌肉壞處一堆,還會傷害內臟,
更可怕的是當身體需要能量,又無法取得,就會水解脂肪,嚴重的話就是酮中毒。

當然要到酮中毒的地步,那是三餐都不吃澱粉才會發生,很多減肥的人只有晚餐不吃
澱粉,還是可以安全的瘦下來,只是長期下去還是對身體有負面傷害,而且一旦恢復
正常飲食很容易復胖。

在我的部落格裡,島主常說晚餐盡量少吃澱粉,才能瘦下半身。其實指的是"晚餐盡量
少吃白米或精緻澱粉",倒不是要你"完全禁止碳水化合物"。

有的人一個月"晚餐不吃澱粉",小腿瘦了5公分;也有一些網路的減肥成功案例,"晚餐
不吃澱粉",順利瘦了幾十公斤,例如可藍。但他們至少還是會吃蔬菜水果,蔬菜水果
本身就含有碳水化合物,所以對健康的傷害可減少一些,但長期下去還是不健康的。



【解決方案:冬粉晚餐登場】

所以島主不提倡所謂的"無澱粉晚餐",而是提倡"低澱粉晚餐",就是適量吃些澱粉主食
熬過晚上,例如一碗冬粉頂多100卡,比一般麵300卡更低,是最佳的減肥替代主食,
適合追求快速減肥者或晚餐不吃澱粉者,可以採行的折衷方案。

冬粉事實上會比較有助於減肥,主要因為它的熱量比較低。冬粉是所有麵食類
吸水膨脹度最高的(大概可吸收二到三倍體積的水分),因此雖然吃的是一碗
的冬粉,事實上卻只有半碗飯的熱量。


減肥晚餐還是要吃澱粉主食,如果晚餐吃冬粉不會飽的人,可以吃全麥饅頭或全麥麵,
只要晚上六點以前吃完,就完全不用怕會胖到下半身了,最晚七點吃完。至於吃冬粉
的人,因為熱量超低的,所以就算妳晚上7點或7點半吃,也是不會胖的。

島主晚餐評比:
1.我想最糟糕的人,就是晚餐完全不吃。身體完全沒有吸收碳水化物,不僅無法消耗脂肪,
而且最後還會打亂身體的節奏,降低基礎代謝率,加強早餐和午餐的熱量吸收力。

2.其次無澱粉晚餐(應該說是無米飯晚餐),就是只吃蔬菜水果(其實還是有含有一些澱粉,
尤其水果含量較多),雖然熱量極低,但長期食用會有營養不足之虞。比較適合當作短期
減肥或排毒晚餐之用。

3.所以我以為,減肥應該先從低澱粉晚餐(或減少飯量)開始著手。像冬粉是綠豆澱粉做成,
熱量極低,一碗只有140卡左右,是我最後評選的史上最強減肥晚餐。
冬粉超市就有賣了,
通常都放在麵食區的貨架上,非常好找。

如果你晚餐有吃麵的習慣,不妨偶爾改換冬粉自己煮來吃吃看,口感極佳。



【搭配食物】


建議冬粉再搭配一些蔬菜,否則冬粉雖然能提供飽足感,但營養等級只有三顆星,
長期只吃冬粉將會導致營養不良。

妳的減肥晚餐可以冬粉做為主軸,搭配一些蔬菜和海鮮,熱量大概只有200-300卡
左右,很好消化又不會餓到。因為光吃冬粉營養是不夠的,冬粉本身營養價值不高。
番茄和海帶芽都是很好的搭配!

番茄 http://blog.yam.com/colorman/article/28305929
海帶芽 http://blog.yam.com/colorman/article/28156004



【網友經驗】


網友發問:
我想瘦 屁股 大腿 還有小腿
我是屬於下半身肥胖者

就是 上半身 瘦瘦的
買衣服都不用試穿

可是 大腿跟小腿
就是 很粗  屁股都是肉

我現在55公斤
我想在半年內瘦個10公斤
有可能嗎




網友 阿MO回答:

相信我,這是一個最簡單的方法。只要妳肯做,最慢一星期,妳會看出效果。
我是犠生睡眠時間回答你,希望你不要辜負我的心意。

1. 肚子和小腿最好瘦了,不要做什麼會讓肌肉變硬的運動,在你還沒瘦到你要
的尺寸時最好不要,因為肌肉結實後不易變瘦。每天按摩肚子和腿1次30分鐘,
一天二次
,做完喝杯無糖綠茶。(不要空腹喝會傷胃喔!)

按摩時,最好有時是把肥胖的肉深層地拉起來,停留幾秒。因為脂肪會跑,經過
撞擊會瘦更快。

2. 偶而抬個腿30分,讓血液逆流一下,小腿也會比較不會腫脹,看起來會比較瘦。

3. 你很瘦,所以不用忌口啦!  如果想吃消夜就吃蕃茄冬粉湯,即營養又沒熱量。
而且冬粉是低GI食物,不會變胖,但煮時鹽不可放太多,不然下半身會水腫。

4. 要瘦十公斤,早午餐任妳吃,晚餐只能吃蕃茄冬粉湯,偶而破戒一二次沒關係。

一定有效,偶而偷懶沒按摩也沒關係,只要妳有做時,一次一定要30分鐘。我曾
因此沒花什麼錢,下半身瘦了,相信你也可以。

我是個需要吃安眠葯才可入睡的人,為了回答你,葯效都過了,我還在電腦前回
答你的問題。我又要再吃了,希望你一定要試試。

引用http://tw.knowledge.yahoo.com/question/question?qid=1609030702828






減肥島主:
這位網友阿MO,她和我的飲食主張一樣。

就是早午餐正常吃,晚餐少吃!而且連冬粉這個秘密武器她都知道,可以說是
一個減肥達人了。
當然,如果你不喜歡吃冬粉的話,本站還有介紹各式各樣的
晚餐方案,有興趣的話可以參考看看喔。


當然有時候因為應酬,或白天吃太多東西時,那可以在晚上利用冬粉當作晚餐
進行調節,控制吸收的熱量~~對不愛冬粉的人來說,還是可以配備的卡片。


初稿 2011-1026
修正 2014-0526



引用 (你可以針對此文寫一篇屬於自己的blog/想法,並給作者一個通告)
引用
艾從心開始 於(365-15) 我愛冬粉> 引用本文
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GabNeunse 於 Jun 15, 2016 留言 |
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jjokvdddmd 於 Jun 13, 2016 留言 |
44.
此篇為私密留言
ccckyin 於 May 31, 2016 留言 |
43.
請問我目前163公分,55公斤,想瘦個十公斤,尤其是我的臉,肉肉的,如何能瘦到臉呢??謝
謝!
 
怡 於 Apr 20, 2016 留言 |
42.
此篇為私密留言
abbaba5612 於 Mar 31, 2016 留言 |
41.
請問如果我這樣吃 可以嗎

早餐只吃一個蔬果三明治或者潤餅 偶爾地瓜 偶爾改換優格喝

午餐瘦肉冬粉配豬謝湯

晚餐還是冬粉 偶爾會吃點炸的 雞塊之類的
減肥沒炸的吃 有點痛苦

平常上班運動量就有點大了

我想問說 粉絲跟冬粉是一樣的嗎 去超商都看不到冬粉
還有全麥吃了真 的不會胖嗎 其實我是屬於澱粉型肥胖者
 
12小時上班族 於 Jan 29, 2016 留言 |
40.
請問晚上9點才吃晚餐,就算吃冬粉也會變胖嗎?

(我通常11點半~12點左右睡覺)

謝謝
 
芳 於 Mar 17, 2015 留言 |
39.
頭髮,是男人的重要資產,如何保護它呢
http://YeSeaSy88.Com/?
act=shopping&cmd=detail&pi_id=2013110100044
 
possible 於 Feb 5, 2015 留言 |
38.
我是個運動選手,因為受傷所以休息很久,身上除了肌肉多了肥肉,想請問該
怎麼瘦下半身,或是讓脂肪跟雞肉一起減少!
 
wj 於 Aug 2, 2014 留言 |
37.
早午餐正常吃 晚上長期都以冬粉為主食加蔬菜 一個月來說可瘦幾公斤 下午有時會吃ㄧ點小零食 會控制 謝謝
 
板主回覆:
謝謝您的心得分享,冬粉真的是減肥秘密武器:)
阿呆 於 Feb 12, 2014 留言 |
36.
版主你好

我前一陣子為了減肥所以晚上吃冬粉,結果我詢問營養師,營養師說冬粉一球大概是2~3份的澱粉類食物,所以熱量大概是140卡,你要不要再確認一下?
 
板主回覆:
謝謝告知,已經修正了!
緋紗 於 Oct 1, 2013 留言 |
35.
晚上吃一大堆蔬菜水果會胖嗎~?蔬菜水果幾點後不要吃比較好?
 
減肥者... 於 Mar 7, 2013 留言 |
34.
請問一下~冬粉泡紫菜湯之外還可以有什麼方式???謝謝
 
板主回覆:
還可以加番茄或任何綠色蔬菜喔
ying 於 Oct 22, 2012 留言 |
33.
島主您好,
1.我是男生,身高體重是170/73,現在我想用快走減肥法搭配飲食,期望能一個月瘦8-10kg左右,不過我也只求9月之前能這樣快速瘦下去就好,之後就會以正常腳步進行,不知是否可行?

2.我打算每天分兩次快走,一次1小時以上,只是我家這裡晚上不適合運動,所以可能會變成早晨及下午4-6點,但這樣等於晚上就沒辦法消耗整天的熱量了,這樣會比早晚運動的效果差嗎? 我好幾年都晚睡晚起,但為了能達到每天兩次的快走,我才打算讓自己能早起去運動

3.還有因為我習慣吃重口味,所以晚餐改吃冬粉的話我會想吃滷味,但您說滷味鹽分過重,不建議食用,可是其他清淡的調理方式我怕我會吃不下去,而且若是買外食的鍋燒冬粉之類的,他們也都是用高湯熬煮,所以熱量也是非常高,所以晚餐的問題我有點頭痛不知該怎麼辦,也如同我上述提過,我之前都晚睡晚起,因此一天都只吃兩餐,晚餐幾乎都是我的主食了,若我想以滷味來做為晚餐,有沒有什麼方法可以改善缺點呢?

4.我屬於圓臉扁身型,天生就是臉肉,即使之前體重非常標準的時候,雖然是瓜子臉,但臉頰也還是會有多餘的小肉肉的感覺,這是水腫造成的嗎?還是天生的,難以改變呢?

問題有點多且繁雜,望您能一一幫我解答,非常感謝您
 
板主回覆:
1.一個月最多瘦4公斤就好,8公斤太快了...會很容易復胖

2.4-6也算是晚上了...OK

3.多夾蔬菜...少放調味料...每天有足夠的運動那晚餐吃滷味
應該還是會瘦...可以試試看

4.那應該是天生的...否則就是飲食口味太重的問題
bar1918a2 Jul 29, 2012 留言 |
32.
島主您好,
1.我是男生,身高體重是170/73,現在我想用快走減肥法搭配飲食,期望能一個月瘦8-10kg左右,不過我也只求9月之前能這樣快速瘦下去就好,之後就會以正常腳步進行,不知是否可行?

2.我打算每天分兩次快走,一次1小時以上,只是我家這裡晚上不適合運動,所以可能會變成早晨及下午4-6點,但這樣等於晚上就沒辦法消耗整天的熱量了,這樣會比早晚運動的效果差嗎? 我好幾年都晚睡晚起,但為了能達到每天兩次的快走,我才打算讓自己能早起去運動

3.還有因為我習慣吃重口味,所以晚餐改吃冬粉的話我會想吃滷味,但您說滷味鹽分過重,不建議食用,可是其他清淡的調理方式我怕我會吃不下去,而且若是買外食的鍋燒冬粉之類的,他們也都是用高湯熬煮,所以熱量也是非常高,所以晚餐的問題我有點頭痛不知該怎麼辦,也如同我上述提過,我之前都晚睡晚起,因此一天都只吃兩餐,晚餐幾乎都是我的主食了,若我想以滷味來做為晚餐,有沒有什麼方法可以改善缺點呢?

4.我屬於圓臉扁身型,天生就是臉肉,即使之前體重非常標準的時候,雖然是瓜子臉,但臉頰也還是會有多餘的小肉肉的感覺,這是水腫造成的嗎?還是天生的,難以改變呢?

問題有點多且繁雜,望您能一一幫我解答,非常感謝您
 
bar1918a2 Jul 29, 2012 留言 |
31.
老師您好請問你個人是否有提供當面諮詢或是臉書等聯絡資訊??
我的體脂肪超高46-45用過很多方法都不好受
可以幫我看看嗎??
謝謝你
 
板主回覆:
我不是專業醫生,目前沒有諮詢服務,
可以概述你的飲食運動和生活作息嗎~~
惠瑛 於 Jul 28, 2012 留言 |
30.
版主妳好!! 我目前開餐飲業 所以 吃方面 就是肚子餓就吃 導自我原本175公分 65公斤 1年內變成85公斤 我算全身肥胖了 之前的生活 餐數不一定 但是常常晚上喝酒+宵夜 當然更別說運動了 請問一下 我該從哪方面做起~我目前剛開始減肥當中 早.中.晚餐以水果+生菜 果腹 請問 我這樣能夠減肥成功嗎 或是有更好方法能建議 ~~


感激不進!~
 
板主回覆:
減肥一定要避開宵夜
不然是很容易變胖的
建議你早餐午餐正常吃
晚餐份量再減少就可以了
宵夜時間肚子餓可以吃水果或喝杯牛奶
羅先生 於 Jul 22, 2012 留言 |
29.
你好 我身高157/58公斤 我已經被體重困苦2年了 我的工作室11點才上班 所以我要怎麼分配我的3餐 我都要到晚上8點才能到家 所以我看了你的部落格 我今天自己帶水煮冬粉+水煮高麗菜 我打算在六點前吃晚餐 但是我很愛喝飲料 所以我都喝3分堂的紅茶 偶爾會喝奶茶 請問我要怎麼才可以變瘦呢
回到家好累了 都不想動了 一天只運動15-20分鐘可以嗎
 
板主回覆:
盡量改喝無糖紅茶
奶茶少喝
你熱量消耗滿大的
每天運動量力而為即可
康小筑 於 Jun 26, 2012 留言 |
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