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- 798790百万文字论坛1玄机资料 - m74.cc

2018-08-15 13:47 来源:北京PK10计划网zc9667.com

   - 798790百万文字论坛1玄机资料 - m74.cc

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  天天好彩 天天好彩 二四六天天好彩资料

   - 798790百万文字论坛1玄机资料 - m74.cc

 
责编:

排骨肉脂肪竟然比五花肉多!3月了快上堂营养减脂课

2018-08-15 09:54:00 来源: 人民网 作者:

  3月不减肥,6月徒伤悲,很多朋友都开始了节食计划;确实“7分吃3分动”,吃不对,运动也白费。

  “一克的蛋白质产生4kcal 的能量,一克脂肪产生9kcal的能量,一克碳水化合物产生4kcal的能量,而一克纯酒精产生7kcal的能量”。北京大学第一医院临床营养科主管营养师杨丽华说,减脂的第一步就要合理控制摄入能量,让能量处于一个负平衡状态,摄入少、消耗多时才可能动用我们自身储存的脂肪,而人体的能量主要源于蛋白质、脂肪、碳水化合物这三种物质。因此,吃对这三种物质减肥就事半功倍。

  蛋白质:不同蛋白质作用不同

  “减肥期间蛋白质的摄入要高于平时,要达到总热量的20%-25%,而一般正常人的摄入量占热比在10%-15%之间。”杨丽华说,蛋白质会增加饱腹感,维持氮平衡降低心脑血管疾病风险、增加骨矿物质的含量,增加蛋白质的摄入,还可降低瘦体重的消耗。

  不过,蛋白质也分优质蛋白和非优质蛋白。动物蛋白、大豆蛋白都是优质蛋白。杨丽华强调,大豆指的是黄豆、青豆、黑豆,其他的豆类都算杂豆。

  杨丽华指出,有研究发现,不同蛋白在体内起的作用也略有不同,大豆蛋白的减脂作用优于酪蛋白,乳清蛋白能减少肌肉蛋白的分解,结合运动可以增加瘦体组织,增加乳清蛋白的摄入还可以有助于改善糖代谢、减轻体重。

  脂 肪:排骨肉脂肪多于五花肉

  杨丽华指出,减肥期间,每天的脂肪摄入不超过总热量的30%,建议每天的烹调油保持在15-20克之间,选择清蒸凉拌等烹饪方法,最好是多种植物油交替食用。

  杨丽华说,很多人都以为五花肉含有很多脂肪,却不知道排骨肉的脂肪其实更多,她解释说,“100克的排骨肉的脂肪含量60%左右,100克五花肉的脂肪含量是30%左右,平时应该选择精瘦肉,鱼虾鸡鸭肉、牛羊肉都是不错的选择”。

  主 食:尽量多选用粗杂粮

  一般人的碳水化合物应该占总能量的50-65%,但是减肥的朋友应该是45%左右。杨丽华说,除了米面,我们可以吃一些主食的替代品,她举例说:“同样90kcal的能量,米和面只能是25g,但同等能量的南瓜可以吃350g,山药150g,芋头150g,土豆、地瓜100g,这些都可以替代主食,另外还有一个魔芋精粉能量很低,250g的魔芋精粉相当于25g粮食的能量”。

  杨丽华提醒大家,膳食纤维、维生素和矿物质的缺乏会导致一些和肥胖相关疾病的产生。因此每天要保证500g以上的蔬菜,最好是5、6个品种,三个颜色以上,并且深颜色蔬菜要占一半。水果每天摄入200-350克左右,果汁不能替代鲜果。

  最后,杨丽华强调,体重下降了5%-10%后我们的基础代谢也会有所下降,这个时候一定要增加运动,来提高基础代谢率,从而克服减重过程中的平台期。

  相关链接:

  三种方法可选 不同阶段不同方法

  根据2016年最新的中国超重肥胖医学营养治疗专家共识,目前减重主要采用三种膳食方法。

  第一,限能量平衡膳食:指在限制能量的同时尽量保证蛋白、脂肪、碳水化合物的平衡。在目标摄入量基础上按一定比例递减(减少30-50%),或者目标摄入量基础上每天减少500kcal。

  第二,高蛋白膳食:即低能量高蛋白膳食,每天蛋白质的摄入量要超过每日总能量的20%(或1.5g/kg/d)以上,但不超过总能量的30%(或2.0g/kg/d),合并慢性肾脏病(CKD)的患者不适合高蛋白膳食。

  第三,轻断食:也叫间歇性断食,采用5+2的模式,一周当中7天有5天正常饮食,2天(非连续性)摄取平时的四分之一的能量。儿童、糖尿病、胃病患者不适合。

  杨丽华建议,减脂的第一个阶段,启动阶段可以用轻断食过渡;第二个阶段,减少内脏脂肪,采用高蛋白膳食;第三个阶段,以减低体脂为目的,采用限能量平衡膳食。具体采用哪种方法,一定要根据肥胖程度,合并疾病、肝肾功能等,找专业营养师给予制定具体方案。

初审编辑:尹玉涛

责任编辑:王亚男

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