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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