食極都唔肥的原因 - RED WINE QOOZA BLOG 娛樂飲食休閒

2012 年 3 月 20 日星期二

食極都唔肥的原因

分類: 飲食娛樂

食極都唔肥的原因如下:

新陳代謝快
肚入面有寄生蟲 - 寄生蟲會吸收人體既營養，所以營養比d虫吸晒
消化系統比正常人差 - 食物未消化哂就拎去吸收，所以吸收唔到
吸收系統比正常人差 - 吸收量同佢食量唔成正比既話，所以唔肥
運動量比吸收的還要多 - 用的能量多過食的能量

其實大部份食極不肥的原因是小腸絨毛不活躍，腸道不健康，又或者沒有適當的營養/增肥餐單，吸收不到足夠營養，使自己健康發胖。

要證實自己腸度是不是有寄生蟲，請不要靠直覺或胡亂猜測。最直接的方法是去看醫生，如測到有寄生蟲，醫生會幫助你除蟲！不要買市面上的除蟲藥，未必有效。

你究竟是不是真的不肥胖？

你可能以為自己很廋，但是並非如此。你可以用體質指數(BMI)作為衡量指標。

體質指數(BMI)：

體質指數(BMI)是評估體重與身高比例的工具，適合所有由18至65歲的人士適用。 BMI是將體重（kg）除以身高（m）的平方所得的數值。如一個人體重60kg，身高1.7m，其BMI就是20.8。 BMI小於18.5，體重過輕；BMI介於18.5-22.9之間，體重正常；BMI介於23-24.9則體重過重；超過25就是肥胖了。

BMI公式：

體重（kg）／身高（m）X 身高（m）

BMI指標：

過瘦 < 18.5
正常 18.5 - 24.9
過肥 25.0 - 29.9
癡肥 30.0 and Above

詳情：http://www.tanita.com.cn/weight.html

如果你是屬於過瘦，這我推介你用這個飲食增肥法

＝＝＝　飲食增肥法　＝＝＝

據營養師表示，過瘦的人要增肥，首先要在平時做適量的運動，更要有均衡的飲食。很多人以為想增肥的話，一定要多吃那些高脂肪或高熱量的食物，其實這是不正確的，要在飲食上達到增肥的效果，記得要注意以下幾點：

一日四餐 – 想要增肥，最好一日吃四餐，分別是早、午、晚和下午茶，但記得不可以吃宵夜，雖然吃宵夜可以增肥，但睡前吃太多東西會對消化系統有不良影響。
多吃五穀 – 多吃五穀類的食物，例如麵包、飯、米粉和通粉，可以提供日所需的五至六成熱量。
多蛋白質 – 牛肉、雞肉、雞蛋、豬肉等均含有很高的蛋百質，過瘦的人要多吸收蛋白質才會「長肉」，所以記得要多吃這類食物。
慎選生果 – 很多人都喜歡吃生果，而想增肥的人在選擇生果時就一定要注意，切記不可吃橙和提子，因為這些生果含高纖維，會容易飽肚，應該吃西瓜、香蕉等「開胃」的生果。
戒吃零食 – 不要以為多吃朱古力、薯片等零食就可以增肥，其實這樣只會影響進食正餐的胃口，反而令身體不能正常吸收均衡的營養，反而會愈來愈瘦。

增肥者一樣要運動，以把積累的熱量轉化成肌肉，而非脂肪。

熱量消耗範圍有三

要增肥，首先要知道身體每天需要多少熱量，每人每天熱量消耗包括3大範圍﹕基本新陳代謝、活動所耗熱量，以及消化所耗熱量。

基本新陳代謝﹕即使身體全日處於靜止狀態，都需要熱量供身體各器官運作。
活動所需熱量﹕按照各人的活動量不同，消耗的熱量亦有差別。
消化所耗熱量﹕消化食物時需要消耗熱量，約為基本新陳代謝率加上活動所需熱量總和的一成。

舉例說明﹕

增肥不能操之過急

要增肥，除了攝取每天需要的熱量外，還要額外熱量，多餘的熱量在身體積累，張翠芬表示，每3500千卡等於1磅，若每天多吃500千卡，累積1星期，就能增加1磅。她又指出，增肥跟減肥一樣，不能操之過急，否則身體不能適應，過分進食高熱量食物，擔心只換來脂肪卻不是肌肉，以下是給增肥人士的建議﹕

少食多餐
三餐定時定量，不要待感到肚餓才吃，三餐之間再加高熱量的小食，少食多餐可以促進消化道吸收。
配合運動
別以為運動是減肥人士的專利，增肥人士需要配合運動，把積累的熱量轉化成肌肉，而不是脂肪。
營養補充
如有需要，可諮詢醫生或營養師服用營養奶粉，1杯普通的牛奶約含90千卡，一杯營養奶粉冲劑含250千卡，高熱量的營養奶粉不單含脂肪，還有其他營養素，如添加維他命、礦物質等，有助達至均衡營養。每天2杯，剛好500千卡，或用作冲調咖啡、奶茶、熱朱古力等飲料亦可。

小食應含其他營養

張翠芬指出，若早、午、晚三餐定時定量，熱量足夠身體一天所需，三餐之間加入高熱量小食，就可作為儲存之用，但選擇的食物不應是單純高熱量高脂肪，而是包含其他營養。如﹕

甜品類

燉蛋（約230千卡，含蛋白質、鈣質、鐵質）
紅豆沙（約200千卡，含蛋白質、鈣質、維他命A及B）
豆腐花（約200千卡，含鈣質）
鮮果乳酪（250千卡）

發表時間：2012-03-20 04:20 PM [ 編輯日誌 ] [ 分享至FACEBOOK ]

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