RED WINE QOOZA BLOG 娛樂飲食休閒


2012 年 3 月 20 日  星期二 晴天


食極都唔肥的原因 分類: 飲食娛樂

食極都唔肥的原因如下:

  1. 新陳代謝快
  2. 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
  3. 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
  4. 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
  5. 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。

  1. 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。
  2. 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。
  3. 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}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}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)





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