去脂減肥食物

去脂減肥食物

楊惟婷整理

 

現代人的飲食多半過度豐盛,以致於越來越多人營養過剩、身材走樣。如何選擇正確食物,讓您營養均衡,還能保持窈窕身材呢?

 

1、無糖豆漿:

無糖豆漿是最夯的瘦身法之一。豆漿是營養價值相當高的營養補給品,可以發揮瘦身效果的原因就是黃豆,黃豆有優質的蛋白質、膳食纖維與大豆異黃酮,所以不管小腹瘦不下來或更年期發胖都有效果。

重點是要選擇無糖的豆漿代替平常喝的含糖飲料,因含糖豆漿的熱量與一般飲料相近,對於減肥並沒有特殊效果,還可能越喝越胖。

 

2、香蕉:

香蕉有豐富的果膠、水溶性纖維與酵素,能可以幫助排便與降低膽固醇,解除便秘的同時讓妳皮膚更漂亮;豐富的鉀則可以幫助排水,解決水腫型肥胖困擾;血清素可以消除壓力,避免因為壓力大而想狂吃的欲望。

要注意的是,一根香蕉的熱量將近有半碗飯的熱量(約80~100大卡),吃太多還是會讓總熱量堆積,建議搭配常溫的白開水,可以增加飽足感。

 

3、木瓜:

木瓜助消化,是最佳減肥水果。

在<本草綱目>記載:可以去水腫、治腳氣病。

 

4、鳳梨:

鳳梨含有蛋白質分解酵素,具有分解魚、肉的功能,吃過大餐後可以吃些鳳梨。但是體質不適合吃太涼食物的人,則儘量少吃。

 

5、薏仁:

薏仁可促進體內血液循環、水分代謝,發揮利尿消腫的效果,有助於改善水腫型肥胖。此外,薏仁尚可美白治痘喔(但孕婦要禁吃)

 

6、竹筍:

竹筍的特色是低脂、低糖、多粗纖維,可防止便祕。

不過竹筍有難溶性的草酸鈣,胃潰瘍的人不可多吃。

 

7、菇類:

菇類含有豐富的纖維質、蛋白質、礦物質等,不但營養價值高,且具低熱量特性,多吃可以有飽足感,也不會發胖,是減肥聖品。

 

8、綠豆芽:

含有較高的磷、鐵之外,主要含有大量的水份,多吃綠豆芽,也不容易讓脂肪在皮下形成。

 

9、凍豆腐:

凍豆腐能吸收胃腸道及全身組織的脂肪,有利脂肪的排泄喔。

 

10、陳皮:

漢方中的陳皮,對脾肺很好,而且可以幫助消化、排除胃部賬氣、減少腹部脂肪的堆積。但是如果您有心臟或血管毛病的人最好少吃。

 

11、瘦身湯:

以下幾道鮮湯,既能滋補身體,又能使人瘦身。

 

■養顏減肥雞湯

(臉色蒼白、皮膚乾燥、粗燥的人最應該喝)

功效:清肺化痰、健脾、去水腫、養血、適合貧血、水腫、痰多、臉色蒼白的肥胖者。

材料:帶皮冬瓜一斤半、雞一隻、豬瘦肉四兩、香菇(冬菇)十個、紅棗十五枚、生薑二片、鹽適量。

作法:

(1)雞、豬瘦肉洗乾淨後切片,飛水。

(2)香菇去蒂、泡水三小時或一個晚上(香菇水千萬不要倒掉)。

(3)紅棗去核備用。

(4)冬瓜連皮切塊。

(5)把水煮滾,加入雞、瘦肉、紅棗、香菇連同香菇水、薑,用大火煮十分鐘,再轉文火煮二個小時,然後再加入冬瓜連皮塊煮三十分鐘,加鹽調味即可。

 

■鮮香菇豆腐湯

(身體燥熱、牙肉紅腫、血壓過高的人最應該喝)

功效:清熱解毒、降低血脂、潤澤肌膚、降低血壓。

材料:新鮮香菇半斤、豆腐二塊、瘦豬肉六兩、生薑一片、鹽或鮮味露適量。

作法:

(1)豬肉洗乾淨切片,飛水。

(2)把水煮滾,放入鮮香菇、生薑、豆腐,用大火煮十分鐘,再轉至中小火煮至香菇熟透,再放入豬肉片,待肉片熟透後,加入鹽或鮮味露調味即可。

 

■鯉魚補血瘦身湯

(身體虛弱、浮腫、眼花、臉色蒼白、精神不振的人最應該喝)

功效:滋陰補血、益肝腎、明目安神、健脾補氣、利尿消腫

材料:黑豆四兩、生薑兩片、紅棗十粒、鯉魚一條、陳皮一小塊、胡椒鹽粉適量。

作法:

(1)鯉魚去鱗、鰓、鰭、內臟清洗乾淨,加少許油在鍋中,略煎至金黃色。

(2)將黑豆去瓤粒並清洗乾淨,放入鍋中?A不必放油,炒至豆衣裂,再用清水洗乾淨,備用。

(3)紅棗去核,生薑去皮,陳皮洗乾淨,備用。

(4)水煮滾,先放入黑豆、紅棗、陳皮、生薑大火煮十分鐘,再轉至文火煮一個半小時,最後放入鯉魚,煮三十分鐘後加入胡椒鹽粉即可。

 

■黃瓜豬骨湯

(水腫型的肥胖族最應該喝)

功效:去濕消滯、輕身健美、消除腿部肥腫

材料:黃瓜一斤(最好用老黃瓜)、薏仁二兩、豬骨一斤、蜜棗五粒。

作法:

(1)豬骨洗乾淨,切塊,飛水。

(2)其他材料洗乾淨備用,黃瓜切塊。

(3)水煮滾,加入以上所有材料,用大火煮十分鐘,再轉文火煮兩個半小時,加入調味料即可飲用。

 

■海帶瘦身湯

(糖尿病、膽固醇過高的人最應該喝)

功效:清熱去濕、減肥輕身

材料:帶皮冬瓜一斤、海帶二兩、陳皮一小塊、瘦豬肉四兩。

作法:

(1)瘦豬肉洗乾淨切片,飛水。

(2)冬瓜連皮切塊,海帶先泡水,將泥、雜質清洗乾淨,切段。

(3)水煮滾後,放入以上所有材料,用大火煮十分鐘後,轉文火煮兩個小時,加入鹽調味料即可飲用。

 

■蘋果瘦身湯

(臉色蒼白、皮乾燥、粗燥的人最應該喝)

功效:消脂減肥、清理腸胃、清肺熱

材料:海帶二兩、蘋果兩個、瘦豬肉半斤。

作法:

(1)瘦豬肉洗淨切片,飛水。

(2)蘋果去皮,切塊,海帶泡水洗淨。

(3)水煮滾,放入所有材料,用大火煮十分鐘,轉文火煮兩小時,放入鹽調味即可飲用。

 

■山楂決明瘦身湯

(高血壓、高血脂、便秘的人最應該喝)

功效:清肝火、通便秘、減肥、健脾胃

材料:瘦豬肉三兩、山楂一兩、草決明(決明子)一兩、糖一茶匙、鹽適量。

作法:

(1)瘦豬肉洗淨切片,飛水。

(2)山楂、決明子清洗乾淨。

(3)適量的水煮滾,放入所有材料,大火煮十分鐘,轉文火煮一小時半,加糖、鹽調味即可飲用。

 

■荷葉瘦身湯

(高血壓、高血脂的人最應該喝)

功效:利尿去濕、降血壓血脂、減肥、肌膚有光澤

材料:帶皮冬瓜一斤、荷葉一張(買新鮮或是到中藥店買幹的均可)、薏仁三兩、扁豆一兩、薑三片。

作法:

(1)冬瓜帶皮切塊,其他材料洗乾淨備用。

(2)水煮滾放入所有材料,大火煮十分鐘,在轉文火煮兩個半小時加入鹽調味即可飲用。

 

■番茄芹菜瘦身湯

(貧血、神經衰弱、高血壓、高膽固醇的人最應該喝)

功效:降血壓、膽固醇、減肥、使臉色紅潤

材料:番茄半斤、芹菜半斤、瘦豬肉四兩、生薑兩片。

作法:

(1)瘦豬肉洗淨切片,飛水。

(2)水煮滾,放入豬肉、芹菜、番茄、生薑,用大火煮十分鐘,再轉文火煮一個半小時,加入鹽或鮮味露調味即可飲用。

 

■冬瓜薏仁瘦肉湯

(體重過重的人最應該喝)

功效:利尿去濕、美白潔膚、瘦身健體、健體補肺

材料:冬瓜一斤、薏仁三兩、瘦豬肉六兩、陳皮一小塊、生薑一片

作法:

(1)瘦豬肉洗淨切片,飛水。

(2)冬瓜連皮切塊,薏仁洗淨。

(3)水煮滾,加入所有材料,大火煮十分鐘,轉文火煮兩小時,加鹽或是鮮味露調味即可飲用。

 

■山楂蘿蔔瘦身湯

(便秘、膽固醇過高、高血壓的人最應該喝)

功效:消積減肥、利尿消腫、去除多餘脂肪

材料:白蘿蔔一斤、山楂片三錢、陳皮二錢、瘦豬肉四兩、蜜棗四粒。

作法:

(1)瘦豬肉洗淨切片,飛水。

(2)白蘿蔔去皮切塊。

(3)水煮滾,加入所有材料,用大火煮十分鐘,在轉至文火煮半小時後,加入調味料即可飲用。

 

■荷葉山楂瘦身湯

(容易胃酸、飯後飽脹、高血壓、高膽固醇的人最應該喝)

功效:健脾胃、助消化、降血脂

材料:荷葉一張(買新鮮或是到中藥店買幹的均可)、山楂肉一兩、薏仁二兩、瘦豬肉四兩、陳皮一小片、鹽少許。

作法:

(1)瘦豬肉洗淨切片,飛水。

(2)其他材料洗淨備用。

(3)水煮滾,放入以上所有材料,用大火煮十分鐘,再轉文火煮兩小時,加鹽調味即可食用。

 

12、嚼口香糖:

「細嚼慢嚥可減肥」不是最近的理論,早在20世紀初,肥胖的鐘錶商人弗萊謝爾(HoraceFletcher)40歲時身體出現各種症狀,他展開自救行動,每口食物都在咀嚼30下之後才吞下去,並且只在肚子餓時才吃東西,結果5個月內減重30公斤,體力慢慢恢復,可以外出運動,被稱做「弗萊謝爾健康法」。

 

德州貝勒醫學院小兒科學者約司登進一步研究發現,現代化飲食也製造了很多不需要費力咀嚼的食品,缺乏咀嚼的動作,造成人們臉頰到下顎一帶的肌肉容易鬆垮。他主張大家多咀嚼,以幫助健康生活,包括有助發達腦,甚而預防老年時失智。因為藉由咀嚼可活化腦部,提升記憶力,並且因「咀嚼」賦予牙齒和下顎的細胞物理性力量,身體吸收營養的效率高,頭腦可以發揮它原本應有的機能。

並且也可防止肥胖,因為咀嚼的動作,驅動飽食中樞,預防飲食過量。

 

日本學園大學營養科學研究科教授坂由利家研究發現,咀嚼口香糖可以使丘腦下部量代謝更加活化,造成:

1.飽食中樞活化,壓抑攝食中樞,不需依賴卡路里就可誘發強烈的食抑制力。

2.脂肪合成也會受到抑制。

3.其他對身體的好處還有:

■預防牙齒相關疾病,促進唾液分泌,預防口臭,也比較不容易形成蛀牙與牙周病。

■促進胃腸蠕動,減輕胃腸負擔。

■提升全身體力,促進熱量代謝、促進全身的新陳代謝,體力因而提升。

 

 

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