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fox 的分享
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并不是说胖子
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减肥了
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就说明他比瘦子们
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更健康、更懂营养、更会养生
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活得长
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身体好、健美、体能好
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不过 既然能减掉 45kg 总也有些自己的经验
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经验?
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是对均衡的控制
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比如 热量的摄入与支出
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及营养与热量的关系
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谁都知道 多吃 蔬菜水果好
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一般的最佳标准是 一天 5 种及 5个
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他们富含 维生素
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微量元素
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和 纤维素
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在摄入以上这些营养时摄入的热量相对少
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但 如果 用 油料制作它们
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或 变成果汁
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那等于毁了它们的营养还增加摄入的热量
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对于大家爱吃的鱼肉类来说也有这个道理
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是丰富的蛋白质和微量元素来源
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是丰富的蛋白质和微量元素来源• 对不起…这个才是蛋白质
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可过分使用油料来制作他们也是会毁了营养 增加热量
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同时鱼肉含有的脂肪也有区别
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在提供同等热量时有的肉类提供更多的蛋白质
比如鱼虾
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可惜他们太贵同时还有太多嘌呤
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在提供同等营养和热量时有的肉类提供的脂肪成分也不同
饱和脂肪 多漂亮啊
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在提供同等营养和热量时有的肉类提供的脂肪成分也不同
饱和脂肪 还能结成块
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在提供同等营养和热量时有的肉类提供的脂肪成分也不同
不饱和脂肪 像水一样
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比如鸡肉和牛肉当然鸡肉吃起来差太多啦
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油料里豆油的饱和脂肪最多
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橄榄 油
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和茶油中最少可惜他们都还是太贵
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那么就吃葵花子油吧
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如果你几乎想摄入很少的脂肪或者只想要不饱和脂肪
同时一点蛋白质都不像放弃?!!
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OK !这里还有一个 解决方案
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请吃 —— Mr. 豆子
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或者 棉豆黑豆
红芸豆
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所以说还是一个均衡在营养、热量、口味、价格和自己
的接受度中开始找均衡
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另外还有吃东西的习惯
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吃粗粮杂粮比吃白面 营养的多因为天然的保留得更多
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如果你能通过天然摄取营养就不要依靠药片
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可惜现在天然的食品太贵早年用大便浇的蔬菜
如今变成了高贵的 organic food
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如果你觉得头昏眼花请吃水果 别吃糖
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如果你需要油质里的营养或者就是馋油的味道
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请吃—— nut
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Not That “Nut”别吃油炸的东西
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同时除非能像 zheng 这样一直安静,那就请多动
动
还有许多可以注意的,比如多喝水,少吃盐。
道理都很简单,只是做需要一些脑筋,做下去需要非常的坚持
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最后请大家参考
本草纲目
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及 营养圣经
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不过
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如果天天吃盒饭
基本上以上说的
打 95折
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身体是自己的
大家好好保重
注意自己的背和脖子
多多伸展
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大家互相按摩一下吧
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谢谢