tag:blogger.com,1999:blog-22861273157150081162024-03-21T07:40:38.661-07:00減肥方法,減肥運動,瘦身-完美你的體態綜合各種減肥方法,減肥食譜,運動減肥,減肥瑜伽,明星減肥,局部減肥,健康測試,專家指導等的減肥綱站,我們教你怎麼減肥最快,最有效減肥,使你能夠健康的瘦下來亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.comBlogger200125tag:blogger.com,1999:blog-2286127315715008116.post-44198427226952514352022-12-25T18:46:00.001-08:002022-12-25T18:48:43.087-08:00如何知道基礎代謝率?線上基礎代謝BMR 計算器<style>
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</style><span style="font-size: large;">我們都知道減肥遇上停滯期,</span><span style="font-size: large;"><span style="font-size: large;">首要目標就是先提高「基礎代謝率」</span>,但你知道基礎代謝率是什麼嗎?又該如何計算自己的基礎代謝呢?本篇帶您快速了解!</span><br />
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<span style="font-size: large;"></span><br />
<a name='more'></a><br />
<span style="font-size: large;"><span style="color: #38761d;"><span style="font-size: x-large;"><b>什麼是基礎代謝率?</b></span></span><br />基礎代謝率(Basal Metabolic Rate , BMR)是指一個人一天內最基本需要消耗的熱量,也就是說<span style="color: red;">躺著都不動的情況下,維持人體一天最基本的體能消耗最少需要吸取的熱量</span>,包括了維持身體內各個器官的活動、腺體的分泌、神經及細胞的正常運作。 </span><br />
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<span style="font-size: large;"><span style="font-size: large;"><span style="color: #38761d;"><span style="font-size: x-large;"><b>如何計算基礎代謝率?</b></span></span><br />如果你想減肥,計算你的基礎代謝率是有幫助的。您可以使用科學家設計的公式找到該數字,也可以使用在線計算器。沒有辦法完全準確,但實驗室測試可能會給你最好的估計。</span></span><br />
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<span style="font-size: large;">用於計算基礎代謝(BMR)的公式<br />在哈里斯-本尼迪克特公式經常被用來估計的基礎代謝率。<br />男性: BMR =10 x 【體重公斤】 + 6.25 x 【身高公分】 – 5 x 【年紀】 + 5<br />女性: BMR =10 x 【體重公斤】 + 6.25 x 【身高公分】 – 5 x 【年紀】 -161</span><br />
<span style="font-size: large;"><span style="font-size: large;"> </span> </span><br />
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<span style="font-size: large;"><span style="color: red;"><span style="color: red;"><b><span style="font-size: x-large;">在線BMR計算器</span></b></span></span><br />將您的身高,體重和年齡放入我們的在線計算器中,為您提供每天燃燒的卡路里總數的估算值。</span><br />
<table class="table2">
<tbody>
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<td><b>性別</b></td>
<td><select name="select_gender" onchange="bmr_check();">
<option value="F">女性</option>
<option value="M">男性</option>
</select></td>
</tr>
<tr>
<td><b>年齡</b></td>
<td><input name="input_age" onkeyup="bmr_check();" type="number" /></td>
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<tr>
<td><b>身高(cm)</b></td>
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<td><b>體重(kg)</b></td>
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<td><b>您的基礎代謝率(BMR)</b></td>
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<div id="tdee">
<h2>
<span style="font-size: large;"><span style="color: red;">我們都知道基礎代謝率愈高,就代表愈不容易發胖。</span></span><span style="font-weight: normal;"><span style="font-size: large;">而隨著年齡跟體重的變化而改變,年紀越大,基礎代謝率會跟著下降;體重減輕也會導致基礎代謝率下降。因此我們需要運動來增加身體可多消耗的熱量,該如何計算一天消耗熱量?</span></span></h2>
<h2>
<span style="font-weight: normal;"><span style="font-size: large;"><span style="color: #38761d;"><span style="font-size: x-large;">每日總消耗熱量 (Total daily energy expenditure, TDEE):</span></span></span></span></h2>
<h2>
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<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
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<tr>
<td style="border-top: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 138.25pt;" valign="top" width="184"><div class="MsoNormal">
<span face=""新細明體" , serif" style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">久坐</span><span lang="EN-US"></span></div>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 138.25pt;" valign="top" width="184"><div class="MsoNormal">
<span face=""新細明體" , serif" style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">無運動習慣</span><span lang="EN-US"></span></div>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 138.3pt;" valign="top" width="184"><div class="MsoNormal">
<span lang="EN-US">BMR*1.2</span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 138.25pt;" valign="top" width="184"><div class="MsoNormal">
<span face=""新細明體" , serif" style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">輕度活動</span><span lang="EN-US"></span></div>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 138.25pt;" valign="top" width="184"><div class="MsoNormal">
<span face=""新細明體" , serif" style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">一周一至三天運動</span><span lang="EN-US"></span></div>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 138.3pt;" valign="top" width="184"><div class="MsoNormal">
<span lang="EN-US">BMR*1.375</span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 138.25pt;" valign="top" width="184"><div class="MsoNormal">
<span face=""新細明體" , serif" style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">中度活動</span><span lang="EN-US"></span></div>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 138.25pt;" valign="top" width="184"><div class="MsoNormal">
<span face=""新細明體" , serif" style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">一周三至五天運動</span><span lang="EN-US"></span></div>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 138.3pt;" valign="top" width="184"><div class="MsoNormal">
<span lang="EN-US">BMR*1.55</span></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 138.25pt;" valign="top" width="184"><div class="MsoNormal">
<span face=""新細明體" , serif" style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">高度活動</span><span lang="EN-US"></span></div>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 138.25pt;" valign="top" width="184"><div class="MsoNormal">
<span face=""新細明體" , serif" style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">一周六至七天運動</span><span lang="EN-US"></span></div>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 138.3pt;" valign="top" width="184"><div class="MsoNormal">
<span lang="EN-US">BMR*1.725</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: 1pt solid windowtext; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 138.25pt;" valign="top" width="184"><div class="MsoNormal">
<span face=""新細明體" , serif" style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">非常高度活動</span><span lang="EN-US"></span></div>
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<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 138.25pt;" valign="top" width="184"><div class="MsoNormal">
<span face=""新細明體" , serif" style="mso-ascii-font-family: Calibri; mso-ascii-theme-font: minor-latin; mso-fareast-theme-font: minor-fareast; mso-hansi-font-family: Calibri; mso-hansi-theme-font: minor-latin;">一天訓練兩次</span><span lang="EN-US"></span></div>
</td>
<td style="border-bottom: 1pt solid windowtext; border-left: none; border-right: 1pt solid windowtext; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt; width: 138.3pt;" valign="top" width="184"><div class="MsoNormal">
<span lang="EN-US">BMR*1.9</span></div>
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</tbody></table>
</span></span></h2>
<h2>
</h2>
<span style="font-size: large;"><span style="color: red;"><b><span style="font-size: x-large;">在線每日總消耗熱量 (TDEE)計算器</span></b></span><br />將您的基礎代謝率和運動活動量放入我們的在線計算器中,為您提供每天燃燒的卡路里總數的估算值。</span>
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<br />
<table class="table2">
<tbody>
<tr>
<td><b>您的基礎代謝率</b></td>
<td><input name="input_bmr" onkeyup="tdee_check();" type="number" /></td>
</tr>
<tr>
<td><b>您的活動量</b></td>
<td><select name="select_sport" onchange="tdee_check();">
<option value="">---請選擇活動量---</option>
<option value="1.2">沒什麼運動量</option>
<option value="1.375">輕度活動量</option>
<option value="1.55">中度活動量</option>
<option value="1.725">高度活動量</option>
<option value="1.9">非常高度活動量</option>
</select></td>
</tr>
<tr class="theResultRow">
<td><b>您的每日總消耗熱量(TDEE)</b></td>
<td><input id="tdee_result" type="number" /></td>
</tr>
</tbody>
</table>
<br />
<span style="font-size: large;">算出來的TDEE就可以當作一個參考值,之後的熱量攝取可以參考下面的方式做調整: </span><br />
<span style="font-size: large;">維持體重:每天吃到TDEE的熱量 </span><br />
<span style="font-size: large;">增加肌肉:每天吃到TDEE+300卡路里的熱量 </span><br />
<span style="font-size: large;">減少脂肪:每天吃到TDEE-300卡路里的熱量</span><br />
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<b><span style="color: #cc0000;"><span style="font-size: x-large;"></span></span></b><span style="font-size: large;"><span style="color: red;"><b><span style="font-size: x-large;">如何改變基礎代謝率</span></b></span><br />多種因素的組合決定了您的基礎代謝率。遺傳因素,年齡,性別和身體成分都發揮作用。你無法控制遺傳,年齡或性別。但是你可以<a href="https://slimrate.blogspot.com/2012/07/5-5-1510g-5-5-10g-www.html" target="_blank">透過飲食增加新陳代謝率</a>。<br /><br />那麼你如何改變你的BMR?增強肌肉!即使你的身體處於休息狀態,瘦肌肉也會燃燒比脂肪更多的卡路里。而且你甚至不必是一個健美運動員才能看到好處。一些研究表明,經過幾週的重量訓練,您可以看到基礎代謝率增加7-8%。</span><br />
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<span style="font-size: large;">了解您的基礎代謝率和每天燃燒的卡路里總量是達到或保持健康體重的一個積極步驟。您越了解就越容易在生活中做出改變,從而產生真正的結果。 </span></div><div id="tdee"><span style="font-size: large;"><br /></span></div><div id="tdee"><span style="font-size: large;"><br /></span></div><div id="tdee"> <div class="separator" style="clear: both; text-align: center;"><a href="http://iyanni.com/C3b7" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkzghGVFzoBWY2veO8A7ufrFF_RHFxBNTaUR6Ewo0ZdfDUNo6F1B0clP4OOhQzY8RVrlRPKHXcm1gu4A14KQJEWB5vMS6qW_7IcoFkwGXlO7wbNojFk7vH5KYZ13zVPfYMqth32wA2jJJ2-9orzCGLJQC7HB-I1t6COE86I5z2OV0rdKZv-r5i3et2/s320/%E9%83%A8%E8%90%BD%E6%A0%BC%E5%BB%A3%E5%91%8A%E5%9C%96_%E4%BA%9E%E5%B0%BC%E6%B4%BB%E5%8A%9B%E7%BA%96.jpg" width="320" /></a></div><br /><span style="font-size: large;"><br /></span>
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<p style="text-align: left;"><span style="color: #38761d;"><b><span style="font-size: large;">推薦閱讀</span></b></span></p><p style="text-align: left;"><a href="https://slimel.blogspot.com/2018/12/blog-post.html" target="_blank"><span style="font-size: large;">五招快速提高基礎代謝率方法</span></a></p><p style="text-align: left;"><a href="https://slimrate.blogspot.com/2011/09/10.html" target="_blank"><span style="font-size: large;">如何快速減肥:遵循3個減肥重點輕鬆瘦</span></a></p><p style="text-align: left;"><span style="font-size: large;"><a href="https://slimrate.blogspot.com/2018/11/blog-post.html" target="_blank">減肥不必挨餓!最夯瘦身法:間歇性斷食</a> </span></p><p style="text-align: left;"><span style="font-size: large;"><a href="https://slimrate.blogspot.com/2019/08/metabolize.html" target="_blank">「兩個動作」快速增加你的基礎代謝</a> </span></p>
</div>
<script>
var bmr_check=function(){var a=document.querySelector("input[name=input_h]").value,b=document.querySelector("input[name=input_w]").value,c=document.querySelector("select[name=select_gender]").value,d=document.querySelector("input[name=input_age]").value;0<a&&0<b&&""!=c&&0<d&&(a=10*b+6.25*a-5*d+("F"==c?-161:5),document.getElementById("bmr_result").value=a.toFixed(1),document.querySelector("#tdee input[name=input_bmr]").value=a.toFixed(1),tdee_check())},tdee_check=function(){var a=document.querySelector("#tdee input[name=input_bmr]").value,
b=document.querySelector("#tdee select[name=select_sport]").value;0<a&&0<b?(a*=b,document.getElementById("tdee_result").value=a):document.getElementById("tdee_result").value=""};
</script>
亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-70313364230305350222021-06-10T00:16:00.001-07:002021-07-05T18:05:50.707-07:00168斷食喝防彈咖啡?一次搞懂防彈咖啡食譜比例、正確喝法<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheZE3KH2XgG8v3kZMUqnNhOZc9LNoAsYdO5Jee5hT1LMaL0CYezVIjOwRUE_4fgZ2tjZqGxw8wxjxwx4DY_NHdJoUWEz8-34FNuWYCRa3q7L0pyeyNe2ddv_Lc3GRzqnoZbtXm7aOrwR0/s1600/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1%25E6%25AF%2594%25E4%25BE%258B-01.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="840" data-original-width="1600" height="334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheZE3KH2XgG8v3kZMUqnNhOZc9LNoAsYdO5Jee5hT1LMaL0CYezVIjOwRUE_4fgZ2tjZqGxw8wxjxwx4DY_NHdJoUWEz8-34FNuWYCRa3q7L0pyeyNe2ddv_Lc3GRzqnoZbtXm7aOrwR0/s640/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1%25E6%25AF%2594%25E4%25BE%258B-01.jpg" width="640" /></a></div>
<span style="font-size: large;">歐美超夯的「防彈咖啡」爭議不斷,為什麼會導致中風?其實正確的防彈咖啡喝法,不但有益健康還能幫助減肥!接下來告訴大家防彈咖啡的正確比例、花式防彈食譜,完整揭露!</span><br />
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<span style="font-size: large;">防彈咖啡是多油多脂的咖啡。在咖啡裡加入油跟脂肪(大多使用無鹽草飼奶油),</span><span style="font-size: large;">會取名叫防彈咖啡,是因為喝了之後不僅沒有飢餓感,精神也變得很好,身體像是穿了防彈衣一樣堅強。</span><span style="font-size: large;">可以使你充滿動力跟提升專注力。</span><br />
<h2>
<span style="color: #660000; font-size: large;">防彈咖啡如何幫助你減肥?</span></h2>
<span style="font-size: large;">防彈咖啡採用的減肥原理與生酮飲食法雷同,生酮飲食就是吃很少的碳水化合物(澱粉類、醣類等等),以油脂來代替平時從碳水化合物中得到的能量。因此如果減少碳水化合物,體內脂肪就會被當成能量來源分解燃燒,產生酮體(ketone),達到減脂效果。用最簡潔的一句話來說,就是少吃碳水化合物,體內多餘的脂肪就會被消耗。</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">且在<span style="color: red;">早上喝防彈咖啡更有效果,早上為人體燃脂時期,藉由戒斷醣類與蛋白質的攝取,強制讓身體去燃燒脂肪</span>,達到減重的效果。</span><br />
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<a href="https://www.instagram.com/slimrate/?hl=zh-tw" target="_blank"><img border="0" data-original-height="158" data-original-width="300" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg8JW28uPS57z5aK52FBp586B4YDJ79ln6wjkDnHlc4u-RNdtyKe9DZePYCe4qd4WkZNImtwlO1jSirpEKIrDK3Q5V7pGf0EkMrLNONDB65oRk1RAxCYgFKxwtz_I1RxUM06QrnMNP1so/s400/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1%25E6%25AF%2594%25E4%25BE%258B%25E7%25B4%25A2%25E5%258F%25962.gif" width="400" /></a></div>
<h2>
<span style="color: #660000; font-size: large;">如何透過喝防彈咖啡抑制飢餓感</span></h2>
<span style="font-size: large;">防彈咖啡一開始是由美國矽谷一位叫戴夫艾斯普雷的工程師所研發。他長期為了體重問題困擾,後來有一次到西藏旅遊,受到酥油茶的啟發,回到美國後把無鹽奶油和椰子油加入早上常喝的黑咖啡,由此發明了防彈咖啡。據戴夫表示,會取名叫防彈咖啡,是因為喝了之後不僅沒有飢餓感,精神也變得很好,身體像是穿了防彈衣一樣堅強。</span><span style="font-size: large;">可搭配</span><a href="https://slimrate.blogspot.com/2018/11/blog-post.html" target="_blank"><span style="font-size: large;">間歇性斷食法</span></a><span style="font-size: large;">。</span><br />
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<span style="font-size: large;">如果喝了防彈咖啡後,太早開始進食,會讓未消化完的油脂堆積起來,反而增加脂肪量。</span><br />
<span style="font-size: large;"><br /></span>
<span style="color: red; font-size: large;">所以防彈咖啡除了早餐,能取代其他餐喝嗎?晚餐適合嗎?答案是可以的,只要喝之前處於空腹狀態、喝完也不要再吃進其他東西,就可以達到體重管理的效果。</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVdHUEqbtDjmh1Wbz3QR89HcLm6pPiiAnYBk71q7ca4NMm8sHJ-j4uUmb7ElZSK0Fp0i9kwjsUkMYMaSIzqq3mEpiF2DONIYU41cqAuLGjBXwh18uW0E5C_IrbE4F0cl2rfHDRSTSW2TM/s1600/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1-01.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="防彈咖啡正確喝法" border="0" data-original-height="900" data-original-width="900" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVdHUEqbtDjmh1Wbz3QR89HcLm6pPiiAnYBk71q7ca4NMm8sHJ-j4uUmb7ElZSK0Fp0i9kwjsUkMYMaSIzqq3mEpiF2DONIYU41cqAuLGjBXwh18uW0E5C_IrbE4F0cl2rfHDRSTSW2TM/s640/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1-01.jpg" title="防彈咖啡正確喝法" width="640" /></a></div>
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<h2>
<span style="color: #660000;"><span style="font-size: large;"><b>防彈咖啡的其它好處</b></span></span></h2>
<h4>
<span style="font-size: large;"><b>1、增加飽足感,維持血糖</b></span></h4>
<span style="font-size: large;">一杯的防彈咖啡富含油脂,油脂是所有營養成分中最難消化的物質,當體內缺乏醣類的時候,人體就會啟動機制,強迫燃燒體內脂肪供應身體能量所需,可以幫助延長飽足感。</span><br />
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<span style="font-size: large;"><b>2、改善情緒</b></span></h4>
<span style="font-size: large;">防彈咖啡通常加入草飼奶油,這種奶油含有omega-3不飽和脂肪酸和維他命K,不只對骨骼健康很有幫助,也能預防心血管疾病。也有研究指出omega-3不飽和脂肪酸可以讓心情變好。</span><br />
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<span style="font-size: large;"><b>3、提振精神 </b></span></h4>
<span style="font-size: large;">能提振精神主要是因為咖啡本身。根據研究指出,一天喝3~4杯咖啡的人,比起不喝咖啡的人長壽,並且得到心臟疾病的風險較低。早上喝咖啡可以提高精神集中度,幫助人們更加清醒和警覺。這種效果通常持續幾個小時。</span><br />
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<span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieCoM1FwB3aEGYAQ8vcgnSzIpyo592BpY87axJ82E8kgdJgyqztNpva-Q0x-9fpqbOPC8bGTpFNgmw_9tXvx4vvdRcWCWgXJhP318UPxk-mlxErWWRXZ0x-5tRVMk5e5zjymLaetkkwWw/s1600/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1-02.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="喝防彈咖啡的三大好處" border="0" data-original-height="900" data-original-width="900" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieCoM1FwB3aEGYAQ8vcgnSzIpyo592BpY87axJ82E8kgdJgyqztNpva-Q0x-9fpqbOPC8bGTpFNgmw_9tXvx4vvdRcWCWgXJhP318UPxk-mlxErWWRXZ0x-5tRVMk5e5zjymLaetkkwWw/s640/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1-02.jpg" title="喝防彈咖啡的三大好處" width="640" /></a></span></div>
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<span style="font-size: large;"><span style="color: #660000; font-size: large;">防彈咖啡做法和比例</span><span style="color: #660000; font-size: medium;"> </span></span></h2>
<ul>
<li><span style="font-size: large;">1杯(240毫升)黑咖啡</span></li>
<li><span style="font-size: large;">1湯匙(15毫升)無鹽草飼奶油</span></li>
<li><span style="font-size: large;">1湯匙(15毫升)MCT油</span></li>
<li><span style="font-size: large;">使用攪拌機混合,直到奶油乳化(產生微泡即可),看起來像拿鐵!</span> </li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0HVvm80O_bRebpBD_8BlyoDrBZ_JqoZjj_oQlXbMzP9Q44AG7CgAPuIaesQ7qKbPPaYuDmexSLzGMLAXjEM32xRsuW0QctSyunaHcbNttZAanolFvZDJu4kUF64K9ofzGVNQtTIQKjhA/s1600/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1-03.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="傳統防彈咖啡做法" border="0" data-original-height="900" data-original-width="900" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0HVvm80O_bRebpBD_8BlyoDrBZ_JqoZjj_oQlXbMzP9Q44AG7CgAPuIaesQ7qKbPPaYuDmexSLzGMLAXjEM32xRsuW0QctSyunaHcbNttZAanolFvZDJu4kUF64K9ofzGVNQtTIQKjhA/s640/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1-03.jpg" title="傳統防彈咖啡做法" width="640" /></a></div>
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<span style="font-size: large;">早上空腹喝1-2杯,除了咖啡,也可以用紅茶或可可取代。</span><br />
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<span style="font-size: large;">推薦閱讀:</span><span style="font-size: large;"><a href="https://www.yannigo.com/baike-detail/4/18/119" target="_blank">新喝法!防彈奶茶、防彈可可特調比例報你知</a></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpN0mOF-Ck-FUWKx0ZtVPcmRIysKDfmhHEujWAGs0JNHrsgfoscSBLslGsiY6bs94spzNTjLS5izDNp0fmxnpTMJAxHX5IDsuP3ME7eyGDmbHc5TiJLc_uIxsyA3ZoL5xzjsxx0b_BWiE/s1600/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1-04.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="防彈咖啡花式特調,MCT粉除了咖啡還能加入可可、紅茶等飲料" border="0" data-original-height="900" data-original-width="900" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpN0mOF-Ck-FUWKx0ZtVPcmRIysKDfmhHEujWAGs0JNHrsgfoscSBLslGsiY6bs94spzNTjLS5izDNp0fmxnpTMJAxHX5IDsuP3ME7eyGDmbHc5TiJLc_uIxsyA3ZoL5xzjsxx0b_BWiE/s640/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1-04.jpg" title="防彈咖啡花式特調,MCT粉除了咖啡還能加入可可、紅茶等飲料" width="640" /></a></div>
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<h2>
<span style="color: #660000; font-size: large;">喝防彈咖啡中風?以下注意事項必知</span></h2>
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<h4>
<span style="font-size: large;"><b>1、勿過量攝取 </b></span></h4>
<span style="font-size: large;">攝取過量,防彈咖啡所含的咖啡因會有副作用,像是:胃酸分泌過剩,造成胃痛、胸悶、晚上無法入睡。防彈咖啡如果攝取太多,一樣會增肥,因為身體燃燒脂肪會以膳食脂肪優先,體脂次之,所以攝取太多防彈咖啡,身體會優先燃燒防彈咖啡裡面的中鏈脂肪酸,燃燒完了才會接通體脂、燃燒體脂,這對減肥來說是非常不利的。 </span><br />
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<h4>
<span style="font-size: large;"><b>2、勿長期攝取 </b></span></h4>
<span style="font-size: large;">實行防彈咖啡飲食最好不要超過1個半月,而且實行超過3個月,效果會大大降低。若長期食用超過三個月後,身體就會開始適應,一方面逼迫肝臟燃脂,一方面又加重腎臟排除酮酸的負荷,天天這樣喝,肝、腎總有一天會受不了,可能會出現:高血脂、糖尿病、血管疾病等等。 </span><br />
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<span style="font-size: large;"><b>3、腸胃不佳者不適合 </b></span></h4>
<span style="font-size: large;">防彈咖啡飲食攝取的油脂增加,會造成腸胃排空減慢,容易出現消化道症狀,像是消化不良、腹瀉、便秘、胃食道逆流等等。由於防彈咖啡都是早上空腹時飲用,腸胃不適者容易會出現上腹部疼痛的症狀,如果症狀變得更嚴重的話,要停止繼續飲用。</span></div>
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<span style="color: #660000; font-size: large;">
<span style="font-size: large;">喝防彈咖啡就一定會瘦嗎? </span></span></h2>
<span style="font-size: large;">雖然防彈咖啡確實能抑制食慾,燃燒脂肪達到減重效果,但不要以為喝了就會瘦,飲食若不控制好,一樣會增肥,少吃碳水化合物,多吃脂肪,才能幫助身體燃燒脂肪,如果想要減肥,搭配規律運動,會是更好的方式。</span></div><div><span style="font-size: large;"><br /></span></div><div><span style="font-size: large;"></span><div class="separator" style="clear: both; text-align: center;"><a href="https://www.instagram.com/slimrate/?hl=zh-tw" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="468" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrVhkUzMSvDNhuNePsb3P4YRZY6ddww0YWjr_-5AIW3kosmaYt_-qiprNuZBWG8ZYyTyw2-qsKZ3MSKECPDb_YlgetzzuDt3vLT_vtn03mAuoOiuqkMvTYJE0Rh3mynIS64NmDjnkn4Tc/s320/MCT%25E5%25BB%25A3%25E5%2591%258A%25E5%259C%2596-gif.gif" width="320" /></a></div><div>
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<span style="font-size: large;">延伸閱讀:</span><br />
<span style="font-size: large;"><a href="https://slimrate.blogspot.com/2018/09/mctcoffee.html" target="_blank">為什麼防彈咖啡加要MCT粉?選擇MCT粉的5個理由</a></span><br />
<span style="font-size: large;"><a href="https://slimrate.blogspot.com/2013/11/Bulletproofcollagen.html" target="_blank">生酮防彈咖啡為什麼要加膠原蛋白?刺激瘦體素分泌!</a></span><br />
<span style="font-size: large;"><a href="https://slimrate.blogspot.com/2018/11/blog-post.html" target="_blank">減肥不必節食!歐美最夯瘦身法-間歇性斷食</a></span><br />
<span style="font-size: large;"><a href="http://diabeteslive99.blogspot.com/2017/06/bulletproof-coffee.html" target="_blank">防彈咖啡糖尿病能喝嗎?</a></span>亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-88670229499194394622021-02-11T08:00:00.006-08:002023-04-24T18:31:03.214-07:00春節年後減肥,把握年後減肥黃金期! <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJQAzMXtHO_b8bVLpbv9AX0-BqdMyL5N3p48cfDvkIyIXR-Op3KoA9G9Dy49UKjHqnblVpB2xSpPtiGZmq5Q9ufaJBCt8b2ucsUEDqjAT0OOEEB_3mZgxHoePGHVlRDaXsY8QoPXpI77g/s2048/00%25E6%25B8%259B%25E8%2582%25A5%25E6%2596%2587%25E7%25AB%25A0%25E5%259C%2596%25E5%2585%25AC%25E7%2589%2588-02.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="年後減肥抓準黃金瘦身期!" border="0" data-original-height="1074" data-original-width="2048" height="336" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJQAzMXtHO_b8bVLpbv9AX0-BqdMyL5N3p48cfDvkIyIXR-Op3KoA9G9Dy49UKjHqnblVpB2xSpPtiGZmq5Q9ufaJBCt8b2ucsUEDqjAT0OOEEB_3mZgxHoePGHVlRDaXsY8QoPXpI77g/w640-h336/00%25E6%25B8%259B%25E8%2582%25A5%25E6%2596%2587%25E7%25AB%25A0%25E5%259C%2596%25E5%2585%25AC%25E7%2589%2588-02.jpg" title="年後減肥抓準黃金瘦身期!" width="640" /></a></div>
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<span style="font-size: large;">春節連假很多人過年一定吃得很好,才會有年後爆肥的跡象,想要在夏天來臨之前瘦回S曲線,就要把握好年後1個月的黃金瘦身期! 今天小編整理了四個年後減肥小訣竅幫助你越吃越瘦! 168輕斷食, 助你窈窕輕盈一整年!<span><a name='more'></a></span></span></div>
<h2 style="text-align: left;"><span style="color: #6aa84f; font-size: x-large;">訣竅一、</span><span><span style="color: #6aa84f; font-size: x-large;">168輕斷食</span></span></h2><div><span style="color: #3d85c6;"><span style="color: black;"><span style="font-size: large;"><span>一口氣突然什麼東西也不吃,總是讓人特別難熬,身體也無法適應,讓許多人斷食了一天就打退堂鼓,不妨試試「168輕斷食法」,每天空腹16小時,只進食8小時,</span></span></span></span><span style="font-size: x-large;"> </span><span style="font-size: large;">長時間不進食,可以讓體內消化酵素及胰島素完全分解食物,增加脂肪燃燒的時間,精神也會更好!</span></div><div><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZojiXBPWOjhwXEwjs43xWx0klTyPSIFmqaMsY2WSEzkD6a3ZQuSKOhYyOIBYJ1fUXN58J9HRZhLolvbcYY1jST8zdRw3ZRj-sFoTRMEu7Lf6qIJKR2KEtmBGBoAQKzcDd04PRP-b8X3I/s1600/%25E5%2588%259D%25E5%25AD%25B8%25E8%2580%2585%25E7%259A%2584%25E9%2596%2593%25E6%25AD%2587%25E6%2580%25A7%25E6%2596%25B7%25E9%25A3%259F.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="640" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZojiXBPWOjhwXEwjs43xWx0klTyPSIFmqaMsY2WSEzkD6a3ZQuSKOhYyOIBYJ1fUXN58J9HRZhLolvbcYY1jST8zdRw3ZRj-sFoTRMEu7Lf6qIJKR2KEtmBGBoAQKzcDd04PRP-b8X3I/s640/%25E5%2588%259D%25E5%25AD%25B8%25E8%2580%2585%25E7%259A%2584%25E9%2596%2593%25E6%25AD%2587%25E6%2580%25A7%25E6%2596%25B7%25E9%25A3%259F.jpg" width="640" /></a></div>
<span style="color: #3d85c6;"><span style="color: black;"><span style="font-size: large;"><span style="color: #3d85c6;"><span style="color: black;"></span></span></span></span></span><br /><h3 style="text-align: left;"><span style="color: #3d85c6;"><span style="color: black;"><span style="font-size: large;">168執行方法</span></span></span></h3></div><div><span style="color: #3d85c6;"><span style="color: black;"><span style="font-size: large;">將一天進食時間集中在8小時內,例如早上9時到下午5時可以吃東西,剩下的16小時禁食,可依個人作息時間去調整,並以喝水、黑咖啡、花草茶等飲料的方式補充水分。</span></span></span></div><div><span style="font-size: x-large;">一般人初期要直接採行一日兩餐,容易有飢餓難耐的感覺,於是防彈咖啡便成了一個度過飢餓的好方法。 </span></div><div><span style="font-size: x-large;"><br /></span></div><div><div><span style="color: #3d85c6;"><span style="color: black;"><span style="font-size: large;"><span style="color: #38761d;">延伸閱讀 : <a href="https://www.yannigo.com/baike-detail/4/18/119" target="_blank">教你60秒泡好防彈咖啡</a></span></span></span></span></div><br /><h2 style="text-align: left;"><span style="color: #6aa84f; font-size: x-large;">訣竅二、</span><span><span style="color: #6aa84f; font-size: x-large;">168輕斷食</span></span></h2><div><div><span style="font-size: large;">雖然168斷食法可以<span face="arial, sans-serif" style="background-color: white; color: #202124;">提升代謝率、</span>幫助體內更輕盈,但正確的飲食才是長久維持體重的一劑良藥! 飲食習慣可以遵守以下4點:</span></div><div><br />
<span style="font-size: large;"><b>1、吃好的澱粉,少吃精緻澱粉</b><br />白吐司、白米飯、白麵條等等屬於精緻澱粉,精緻澱粉不僅吃吃較無飽足感,還很容易發胖。不妨加入全穀類及根莖類,像是五穀米、地瓜等,熱量低、高纖,也較易有飽足感。<br /><br /><b>2、補充纖維,多吃蔬食</b><br />蔬果中富含維生素、礦物質及膳食纖維,尤其蔬菜的熱量又低,不僅能攝取到膳食纖維的攝取量,還能促進腸胃蠕動,幫助消化 。<span style="color: #38761d;">推薦閱讀:有宿便困擾嗎?教你五招增加順暢「排便力」</span></span><br />
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<span><br /><br /><b style="font-size: x-large;">3、每餐七八分飽</b><br /><span style="font-size: large;">七分飽最洽當,除了青菜以外,其它食物都少吃兩成,能確保纖維補充足夠,食入熱量較低。 </span><br /><br /><b style="font-size: x-large;">4、減少甜點及人工代糖</b><br /><span style="font-size: large;">別以為只有糖分會使人變胖,攝取人工代糖更容易增加後續熱量的攝取。因為代糖只能欺騙味蕾,卻無法使大腦接收到熱量訊息,反而會讓人不知不覺間吃下更多食物來獲取大腦的飽足感!</span><br /><b style="font-size: x-large;"><br /></b><h2 style="text-align: left;"><span style="color: #6aa84f; font-size: x-large;">訣竅三</span><span style="color: #6aa84f; font-size: x-large;">、</span><span style="color: #6aa84f; font-size: x-large;">增加運動量</span></h2><span style="font-size: large;">以會流汗的有氧運動為主,例如慢跑、有氧舞蹈、快走等等,這些運動牽涉到全身大肌群的收縮,消耗較多熱量,且最好能讓心跳達到每分鐘130下以上。建議每天最好運動1小時,瘦身效果最佳。 </span></span><br />
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<h2 style="text-align: left;"><span style="font-size: large;"><span style="color: #6aa84f; font-size: x-large;">訣竅四</span><span style="color: #6aa84f; font-size: x-large;">、多喝水</span></span></h2></div><div><span style="font-size: large;"><span style="font-size: large;"></span>每人每日的水的攝取量,是體重(公斤)乘以30毫升,體內所有生化反應都在水的幫助下,才會完成代謝體內多餘廢物。</span></div><div><span style="font-size: large;"><br /></span></div><div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><span style="color: #38761d;"><span style="font-size: large;">延伸閱讀</span></span><br />
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2018/11/blog-post.html" target="_blank">減肥不必節食!歐美最夯瘦身法-間歇性斷食</a> </span><br />
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2019/02/GarciniaCambogiaHCALoseWeight.html" target="_blank"><span style="font-size: large;">忍不住想吃?「藤黃果」抑制食慾超強效!</span></a> </span><br />
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2011/09/2.html" target="_blank">瘦腿必殺技「敲膽經」每天敲200下保證瘦大腿!</a></span></div><br /></div></div>亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-78143159422341068592020-12-07T03:08:00.007-08:002020-12-10T00:16:50.363-08:00全球明星都在追捧的「168斷食」減肥法 — 楊丞琳、瘦子實測有效 & 分享成功關鍵!<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqzX16qydgKlfJWmMDwZWd7TeQjEAomQa43CRi6IZwh5EVmr6h-8HR-4h6KD30cIzPIBzniCimB-xOokOapKgLayWbm95mTtgJNz7ceJpFHCIElUdkTmfvdFzPJ7ptvNc4JtYXmNFVCJA/s706/%25E6%2598%258E%25E6%2598%259F%25E6%25B8%259B%25E8%2582%25A5168%25E6%2596%25B7%25E9%25A3%259F.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="楊丞琳168斷食減肥成功" border="0" data-original-height="366" data-original-width="706" height="332" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqzX16qydgKlfJWmMDwZWd7TeQjEAomQa43CRi6IZwh5EVmr6h-8HR-4h6KD30cIzPIBzniCimB-xOokOapKgLayWbm95mTtgJNz7ceJpFHCIElUdkTmfvdFzPJ7ptvNc4JtYXmNFVCJA/w640-h332/%25E6%2598%258E%25E6%2598%259F%25E6%25B8%259B%25E8%2582%25A5168%25E6%2596%25B7%25E9%25A3%259F.jpg" title="楊丞琳168斷食減肥成功" width="640" /></a></div><br /> <span style="font-size: large;">減肥方法真的多不勝數,楊丞琳、瘦子、曾之喬都推薦168斷食減肥法,可說是今年明星們都熱推的減肥方法,號稱比運動管用,甚至營養師、醫師都推薦,本文分享幾個實行168減肥成功瘦下的明星,以及168斷食法又有什麼要注意的地方及成功關鍵的要素呢?</span><div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><span style="font-size: large;"><br /></span><p></p><h1>目錄</h1><div class="headline" id="list"></div>
<div id="toplist"><a href="#"><img id="topbtn" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRtXNs0wax7bdM6dqvFYtFss2eHppXEOmvn7IYVzcogdM6d9cVf9xfeCzVqefWHMIAFCws7qpHN5e9s9fatga73Yni0-Zu64U2XHNuU4qoj9DaJ-XAGvDRdNuptz1KxX0I37_whQ4At_s/s0/top.png" /></a></div><h2 style="text-align: left;"><span style="color: #38761d;">什麼是168間歇性斷食?</span></h2><p><span style="font-size: large;">「168斷食法」為每天斷食16小時,將一天的進食時間集中在8小時內完成。這方法因效果明顯快速,也是明星、藝人最常使用的緊急瘦身方法。</span></p><p><span style="font-size: large;"></span></p><div class="separator" style="clear: both; text-align: center;"><span style="font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghMU9KyYgqMaHkY6fUIuMhYaH0zN5EHCJm-I0E1j_U_dEMuHhvdfdEQ0eQ5QCAUgC7t_rTzq4rj1FPtiCNoVQ7wUPXq_TKVB6rSGMFNFZfJwNkiQ1qczZcMPfDxtPhQJr9jI4tbZQZh7Y/s901/168%25E6%2596%25B7%25E9%25A3%259F%25E5%259F%25B7%25E8%25A1%258C%25E6%2596%25B9%25E5%25BC%258F-01.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="900" data-original-width="901" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghMU9KyYgqMaHkY6fUIuMhYaH0zN5EHCJm-I0E1j_U_dEMuHhvdfdEQ0eQ5QCAUgC7t_rTzq4rj1FPtiCNoVQ7wUPXq_TKVB6rSGMFNFZfJwNkiQ1qczZcMPfDxtPhQJr9jI4tbZQZh7Y/w640-h640/168%25E6%2596%25B7%25E9%25A3%259F%25E5%259F%25B7%25E8%25A1%258C%25E6%2596%25B9%25E5%25BC%258F-01.jpg" width="640" /></a></span></div><br /><p></p><h2 style="text-align: left;"><span style="color: #38761d;">斷食法的瘦身原理</span></h2><span style="font-size: large;">一般來說吃完一餐後,身體需要7-10小時來消耗掉儲存的肝糖,等於說7-10小時後身體才會大量使用身體內的脂肪,所以一天三餐的話只有睡覺時會有機會燃燒脂肪,而間接性斷食就是利用長時間不攝取食物,讓體內的消化酵素及胰島素能充分分解食物,也讓腸胃有充分的休息時間,增加身體燃燒脂肪的時間,也會讓精神變得更好。</span><span style="color: #38761d;"> <br /></span><h2 style="text-align: left;"><span style="color: #38761d;">168斷食如何執行</span></h2><h3 style="text-align: left;">依照個人作息時間做調整</h3><p><span style="font-size: large;">一開始可依個人作息時間一天禁食16小時。例如 : 晚上17點開始禁食,隔天9點才吃早餐,一天所需的能量則在9-17點的8小時內禁食完畢。若真不知如何下手,可先從晚餐少吃、戒消夜開始,再慢慢進入16/8斷食狀態。 </span> <br /></p><h3 style="text-align: left;">搭配充足睡眠時間</h3><p><span style="font-size: large;">日常作息也非常重要,即使執行了168斷食法卻過著日夜顛倒的作息,那也不會見效,反而還有導致肥胖的可能性。</span></p><h3 style="text-align: left;">水份攝取充足</h3><p><span style="font-size: large;">由於身體長達16小時未禁食,部分人會出現疲勞、頭痛、微脫水現象,因此要比平常更注意水分攝取。</span></p><h3 style="text-align: left;">注意蛋白質攝取 </h3><p><span style="font-size: large;">168斷食也有「掉肌肉」風險,建議在8小時內攝取足夠的蛋白質,不僅飽足感延長較久的時間,也能避免肌肉下降。</span></p><h3 style="text-align: left;">避免勾芡、淋湯汁食物</h3><p><span style="font-size: large;">勾芡食物熱量高,卻不容易有飽足感,容易愈吃愈多,而吃飯淋湯汁,湯汁很下飯,同樣也可能因此吃下過多的碳水化合物。</span><br /></p><p><br /></p><h2 style="text-align: left;"><span style="color: #38761d;">明星成功案例</span></h2><h3 style="text-align: left;"><span style="font-size: large;">1. 楊丞琳 <br /></span></h3><p><span style="font-size: large;"></span></p><blockquote class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/CBLKfbJBry5/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="13" style="background: none 0% 0% repeat scroll rgb(255, 255, 255); border-radius: 3px; border: 0px none; box-shadow: rgba(0, 0, 0, 0.5) 0px 0px 1px 0px, rgba(0, 0, 0, 0.15) 0px 1px 10px 0px; margin: 1px; max-width: 540px; min-width: 326px; padding: 0px; width: calc(100% - 2px);"><div style="padding: 16px;"><span style="font-size: large;"> <a href="https://www.instagram.com/p/CBLKfbJBry5/?utm_source=ig_embed&utm_campaign=loading" style="background: none 0% 0% repeat scroll rgb(255, 255, 255); line-height: 0; padding: 0px; text-align: center; text-decoration: none; width: 100%;" target="_blank"> <div style="align-items: center; display: flex; flex-direction: row;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div></div></div><div style="padding: 19% 0px;"></div> <div style="display: block; height: 50px; margin: 0px auto 12px; width: 50px;"><svg height="50px" version="1.1" viewbox="0 0 60 60" width="50px" xmlns:xlink="https://www.w3.org/1999/xlink" xmlns="https://www.w3.org/2000/svg"><g fill-rule="evenodd" fill="none" stroke-width="1" stroke="none"><g fill="#000000" transform="translate(-511.000000, -20.000000)"><g><path d="M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631"></path></g></g></g></svg></div><div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial, sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;"> 在 Instagram 查看這則貼文</div></div><div style="padding: 12.5% 0px;"></div> <div style="align-items: center; display: flex; flex-direction: row; margin-bottom: 14px;"><div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; transform: translateX(0px) translateY(7px); width: 12.5px;"></div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12.5px; margin-left: 2px; margin-right: 14px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px;"></div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; transform: translateX(9px) translateY(-18px); width: 12.5px;"></div></div><div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"></div> <div style="border-bottom: 2px solid transparent; border-left: 6px solid rgb(244, 244, 244); border-top: 2px solid transparent; height: 0px; transform: translateX(16px) translateY(-4px) rotate(30deg); width: 0px;"></div></div><div style="margin-left: auto;"> <div style="border-right: 8px solid transparent; border-top: 8px solid rgb(244, 244, 244); transform: translateY(16px); width: 0px;"></div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; transform: translateY(-4px); width: 16px;"></div> <div style="border-left: 8px solid transparent; border-top: 8px solid rgb(244, 244, 244); height: 0px; transform: translateY(-4px) translateX(8px); width: 0px;"></div></div></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"></div></div></a><p style="color: #c9c8cd; font-family: Arial, sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0px; margin-top: 8px; overflow: hidden; padding: 8px 0px 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a href="https://www.instagram.com/p/CBLKfbJBry5/?utm_source=ig_embed&utm_campaign=loading" style="color: #c9c8cd; font-family: Arial, sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" target="_blank">@rainie77 分享的貼文</a></p></span></div></blockquote><p><span style="font-size: large;"> <script async="" src="//www.instagram.com/embed.js"></script> 兩個月內瘦6公斤 的楊丞琳,「168斷食」中的空腹時間會拉長18~20小時。在Vlog中,她公開自己這段時間的菜單。基本上一天至少兩餐,第一餐會以地瓜為主,再搭配水煮青菜,不額外添加油脂烹飪的雞肉或牛排;第二餐則為高蛋白粉+無糖豆漿。再搭配一周3次運動,效果顯著。</span></p><h3 style="text-align: left;"><span style="font-size: large;"><span style="font-size: large;">2. 曾之喬 <br /></span></span></h3><p><span style="font-size: large;"><span style="font-size: large;"></span></span></p><blockquote class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/CHX3M34H9_Q/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="13" style="background: none 0% 0% repeat scroll rgb(255, 255, 255); border-radius: 3px; border: 0px none; box-shadow: rgba(0, 0, 0, 0.5) 0px 0px 1px 0px, rgba(0, 0, 0, 0.15) 0px 1px 10px 0px; margin: 1px; max-width: 540px; min-width: 326px; padding: 0px; width: calc(100% - 2px);"><div style="padding: 16px;"><span style="font-size: large;"><span style="font-size: large;"> <a href="https://www.instagram.com/p/CHX3M34H9_Q/?utm_source=ig_embed&utm_campaign=loading" style="background: none 0% 0% repeat scroll rgb(255, 255, 255); line-height: 0; padding: 0px; text-align: center; text-decoration: none; width: 100%;" target="_blank"> <div style="align-items: center; display: flex; flex-direction: row;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div></div></div><div style="padding: 19% 0px;"></div> <div style="display: block; height: 50px; margin: 0px auto 12px; width: 50px;"><svg height="50px" version="1.1" viewbox="0 0 60 60" width="50px" xmlns:xlink="https://www.w3.org/1999/xlink" xmlns="https://www.w3.org/2000/svg"><g fill-rule="evenodd" fill="none" stroke-width="1" stroke="none"><g fill="#000000" transform="translate(-511.000000, -20.000000)"><g><path d="M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631"></path></g></g></g></svg></div><div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial, sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;"> 在 Instagram 查看這則貼文</div></div><div style="padding: 12.5% 0px;"></div> <div style="align-items: center; display: flex; flex-direction: row; margin-bottom: 14px;"><div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; transform: translateX(0px) translateY(7px); width: 12.5px;"></div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12.5px; margin-left: 2px; margin-right: 14px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px;"></div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; transform: translateX(9px) translateY(-18px); width: 12.5px;"></div></div><div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"></div> <div style="border-bottom: 2px solid transparent; border-left: 6px solid rgb(244, 244, 244); border-top: 2px solid transparent; height: 0px; transform: translateX(16px) translateY(-4px) rotate(30deg); width: 0px;"></div></div><div style="margin-left: auto;"> <div style="border-right: 8px solid transparent; border-top: 8px solid rgb(244, 244, 244); transform: translateY(16px); width: 0px;"></div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; transform: translateY(-4px); width: 16px;"></div> <div style="border-left: 8px solid transparent; border-top: 8px solid rgb(244, 244, 244); height: 0px; transform: translateY(-4px) translateX(8px); width: 0px;"></div></div></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"></div></div></a><p style="color: #c9c8cd; font-family: Arial, sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0px; margin-top: 8px; overflow: hidden; padding: 8px 0px 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a href="https://www.instagram.com/p/CHX3M34H9_Q/?utm_source=ig_embed&utm_campaign=loading" style="color: #c9c8cd; font-family: Arial, sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" target="_blank">曾之喬喬喬(@chiaochiaotzeng)分享的貼文</a></p></span></span></div></blockquote><p><span style="font-size: large;"><span style="font-size: large;"> <script async="" src="//www.instagram.com/embed.js"></script>長期實施168斷食法的曾之喬,聽從中醫的建議,一天只吃1.5餐到2餐,這也讓她戒掉了甜食和油炸食物,飲食變得超養生呢,雖說斷食法是很有效率的瘦身方式,但也會因為每個人的體質與飲食習慣而有所不同,所以在採用斷食法之前還是要審慎評估自己身體的狀況,健康的變瘦、變美才是王道。</span></span></p><h3 style="text-align: left;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;">3. 瘦子 <br /></span></span></span></span></h3><p><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"></span></span></span></span></p><blockquote class="instagram-media" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/CHeravWJq4J/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="13" style="background: none 0% 0% repeat scroll rgb(255, 255, 255); border-radius: 3px; border: 0px none; box-shadow: rgba(0, 0, 0, 0.5) 0px 0px 1px 0px, rgba(0, 0, 0, 0.15) 0px 1px 10px 0px; margin: 1px; max-width: 540px; min-width: 326px; padding: 0px; width: calc(100% - 2px);"><div style="padding: 16px;"><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"> <a href="https://www.instagram.com/p/CHeravWJq4J/?utm_source=ig_embed&utm_campaign=loading" style="background: none 0% 0% repeat scroll rgb(255, 255, 255); line-height: 0; padding: 0px; text-align: center; text-decoration: none; width: 100%;" target="_blank"> <div style="align-items: center; display: flex; flex-direction: row;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"></div></div></div><div style="padding: 19% 0px;"></div> <div style="display: block; height: 50px; margin: 0px auto 12px; width: 50px;"><svg height="50px" version="1.1" viewbox="0 0 60 60" width="50px" xmlns:xlink="https://www.w3.org/1999/xlink" xmlns="https://www.w3.org/2000/svg"><g fill-rule="evenodd" fill="none" stroke-width="1" stroke="none"><g fill="#000000" transform="translate(-511.000000, -20.000000)"><g><path d="M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631"></path></g></g></g></svg></div><div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial, sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;"> 在 Instagram 查看這則貼文</div></div><div style="padding: 12.5% 0px;"></div> <div style="align-items: center; display: flex; flex-direction: row; margin-bottom: 14px;"><div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; transform: translateX(0px) translateY(7px); width: 12.5px;"></div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12.5px; margin-left: 2px; margin-right: 14px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px;"></div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; transform: translateX(9px) translateY(-18px); width: 12.5px;"></div></div><div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"></div> <div style="border-bottom: 2px solid transparent; border-left: 6px solid rgb(244, 244, 244); border-top: 2px solid transparent; height: 0px; transform: translateX(16px) translateY(-4px) rotate(30deg); width: 0px;"></div></div><div style="margin-left: auto;"> <div style="border-right: 8px solid transparent; border-top: 8px solid rgb(244, 244, 244); transform: translateY(16px); width: 0px;"></div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; transform: translateY(-4px); width: 16px;"></div> <div style="border-left: 8px solid transparent; border-top: 8px solid rgb(244, 244, 244); height: 0px; transform: translateY(-4px) translateX(8px); width: 0px;"></div></div></div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"></div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"></div></div></a><p style="color: #c9c8cd; font-family: Arial, sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0px; margin-top: 8px; overflow: hidden; padding: 8px 0px 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a href="https://www.instagram.com/p/CHeravWJq4J/?utm_source=ig_embed&utm_campaign=loading" style="color: #c9c8cd; font-family: Arial, sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" target="_blank">E.so(@mjfceo)分享的貼文</a></p></span></span></span></div></blockquote><p><span style="font-size: large;"><span style="font-size: large;"><span style="font-size: large;"> <script async="" src="//www.instagram.com/embed.js"></script> 前陣子發片的瘦子,在宣傳期執行168斷食法,不僅減了4公斤,體脂從17%狂降至11%,6塊肌線條更明顯了!她透漏自己的餐單多為雞胸肉、兩顆茶葉蛋配黑咖啡,基本上是以高蛋白質的食物為主,搭配高燃脂的運動,密集實行一個月左右。 </span></span> </span></p><p><b><span style="color: #38761d;"><span style="font-size: large;">延伸閱讀</span></span></b></p><p><span style="font-size: large;"><a href="http://slimrate.blogspot.com/2018/11/blog-post.html"><span style="font-size: large;">全民瘋斷食!168、52是什麼?</span></a> <br /></span></p><p><span style="font-size: large;"><a href="https://www.yannigo.com/baike-detail/5/10/356" target="_blank">168斷食完整功略!原理、斷食期間吃什麼與常見Q&A整理</a> </span></p><p><a href="https://www.yannigo.com/baike-detail/4/18/119" target="_blank"><span style="font-size: large;">斷食肚子餓必喝 — 防彈可可、防彈紅茶、防彈抹茶製作方法</span></a></p><p><span style="font-size: large;"></span></p><p><span style="font-size: large;"><a href="http://slimrate.blogspot.com/2019/09/fitnesseat.html">運動前、運動後怎麼吃?這樣吃有效幫助增肌減脂</a> </span><br /></p></div>亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-22635063242547926812020-11-15T00:41:00.001-08:002021-07-05T18:10:40.101-07:00MCT粉可以幫助你減肥嗎?MCT粉減肥指南<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnNg30FPUyCElcibJ3mmzbpbLI0jkHUDAQHKQoP-2JdUF0Ia9MkISOzjA37aSJO57KpQOgTvCFrfd6W3-_GCoO_B1AHoMctjTLrmKgfWRqbArnrkaAAp714-ZBRg5Cuy2HSvB6ZCCwVBM/s1600/MCT%25E7%25B2%2589%25E6%25B8%259B%25E8%2582%25A5%25E6%258C%2587%25E5%258D%2597-01.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="MCT粉可以幫助你減肥嗎?MCT粉減肥指南" border="0" data-original-height="840" data-original-width="1600" height="334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnNg30FPUyCElcibJ3mmzbpbLI0jkHUDAQHKQoP-2JdUF0Ia9MkISOzjA37aSJO57KpQOgTvCFrfd6W3-_GCoO_B1AHoMctjTLrmKgfWRqbArnrkaAAp714-ZBRg5Cuy2HSvB6ZCCwVBM/s640/MCT%25E7%25B2%2589%25E6%25B8%259B%25E8%2582%25A5%25E6%258C%2587%25E5%258D%2597-01.jpg" title="MCT粉可以幫助你減肥嗎?MCT粉減肥指南" width="640" /></a></div>
<span style="font-size: large;">隨著生酮飲食的盛行,大家都知道補充好的油脂,並不會造成肥胖,但你知道吃對油脂不僅有飽足感,還能夠幫助你燃燒脂肪嗎?小編整理了這篇,關於MCT幫助減肥的方法指南,想喝防彈咖啡減肥的水水們必看!</span><br />
<br /><a name='more'></a><span style="font-size: large;"><b><span style="font-size: x-large;"><span style="color: #660000;">MCT油粉如何幫助減肥</span></span></b><br />在一項MCT與椰子油比較的研究中,兩組體重超重的男性,分別將MCT椰子油與橄欖油加入飲食中,28天後研究人員發現,椰子組體內脂肪減少的更多,這歸因於能量消耗和燃燒脂肪的提升。MCT椰子油加速了他們的新陳代謝,與富含橄欖油的飲食相比,他們可以減掉更多的腹部脂肪並抑制食慾。<span style="color: red;">MCT可以幫助男性每天消耗大約460卡路里的熱量,而女性則可以消耗大約190卡路里的熱量。</span>MCT也會影響你的荷爾蒙,包括控制食慾的荷爾蒙,幫助你抑制食慾。</span><br />
<br /><span style="font-size: large;"><b><span style="color: #660000;"><span style="font-size: x-large;">椰子油 VS MCT粉</span></span></b><br />椰子油中的MCT油只是總脂肪的一部分,不是主要成分。 椰子油僅含有約14%的MCT,這意味著椰子油含有一些較長鏈的脂肪酸以及中等大小的脂肪(實際上椰子油中超過50%的脂肪不會被歸類為中鏈甘油三酯)。因此防彈咖啡原料,選擇MCT粉可以補充高劑量的MCT,並且不會補充到較長鏈的脂肪酸。(推薦閱讀:<a href="http://slimrate.blogspot.com/2018/09/mctcoffee.html" target="_blank">為什麼防彈咖啡加要MCT粉?選擇MCT粉的5個理由</a></span><span style="font-size: large;">)</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh108OaDUStp8Chl65j4F_OLYIkxZqkA2PPYWaIwU4ye2ypWANoR2vbfD3SAa4657AUKb-labEdeoRSWJHTiatBlJEi3Xr8k9dbzDOQxAf8cJVNUxhWp0O3kmKjZUAyfegYiAae_-JD3K8/s1600/mct%25E6%25B2%25B9vs%25E6%25A4%25B0%25E5%25AD%2590%25E6%25B2%25B9-01.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="MCT中鏈脂肪酸油與椰子油比較" border="0" data-original-height="971" data-original-width="971" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh108OaDUStp8Chl65j4F_OLYIkxZqkA2PPYWaIwU4ye2ypWANoR2vbfD3SAa4657AUKb-labEdeoRSWJHTiatBlJEi3Xr8k9dbzDOQxAf8cJVNUxhWp0O3kmKjZUAyfegYiAae_-JD3K8/s640/mct%25E6%25B2%25B9vs%25E6%25A4%25B0%25E5%25AD%2590%25E6%25B2%25B9-01.jpg" title="MCT中鏈脂肪酸油與椰子油比較" width="640" /></a></div>
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<span style="font-size: large;"><b><span style="font-size: x-large;"><span style="color: #660000;">MCT防彈咖啡的做法</span></span></b><br />• 準備材料<br />黑咖啡500ml、MCT粉 2湯匙(約20g)<br /><br />• 做法<br />將黑咖啡與MCT粉混合即可,使用MCT粉取代草飼奶油、椰子油,不需要乳化方便快速,更能完整補充中鏈甘油三酯。<br />(推薦閱讀:<a href="https://www.yannigo.com/baike-detail/4/18/119" target="_blank">花式防彈特調-防彈可可、防彈紅茶、防彈抹茶製作方法</a>)<span style="color: red;">建議防彈咖啡取代早餐,儘量下午2:00後不再飲用防彈咖啡。</span></span><br />
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<span style="font-size: large;"><b><span style="color: #660000;"><span style="font-size: x-large;">MCT一次吃多少,有副作用嗎?</span></span></b><br />目前沒有研究顯示MCT粉的副作用,大多數食用後的不適症狀,都是因為過量的補充,造成腸胃無法吸收過多脂肪導致腹瀉的狀</span><span style="font-size: x-large;">況,建議剛開始少量補充,等身體適應後再慢慢增加。</span><div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><span style="font-size: large;"><b>延伸閱讀:</b></span></div>
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<a href="http://diabeteslive99.blogspot.com/2017/08/FastingKetoDiet.html" target="_blank"><span style="font-size: large;">生酮、低碳期間的間歇性斷食法 </span></a></div>
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<a href="http://slimrate.blogspot.com/2018/09/mctgood.html" target="_blank"><span style="font-size: large;">MCT油與椰子油一樣嗎?MCT的6大好處</span></a></div>
</div>亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-57461207377751085782020-10-30T01:33:00.001-07:002021-07-05T18:07:54.558-07:00為什麼防彈咖啡加要MCT粉?選擇MCT粉的5個理由<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEMnZ2K0bbq5NlDZqYRd2t3Th6b15sUaCPAcgE3LNfnngoHmJGA69hBZUhGkizm5cFvwCqSFy4b0Qpn-0Tbs4x2Owlx5RVgwwRaixWpTx9TujMUvktfi55VAjMr_7j-eSJfV5mi09zMnM/s1600/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1%25E5%258A%25A0MCT%25E7%25B2%2589%25E5%25A5%25BD%25E8%2599%2595-01.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="為什麼防彈咖啡加要MCT粉?選擇MCT粉的5個理由" border="0" data-original-height="840" data-original-width="1600" height="334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEMnZ2K0bbq5NlDZqYRd2t3Th6b15sUaCPAcgE3LNfnngoHmJGA69hBZUhGkizm5cFvwCqSFy4b0Qpn-0Tbs4x2Owlx5RVgwwRaixWpTx9TujMUvktfi55VAjMr_7j-eSJfV5mi09zMnM/s640/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1%25E5%258A%25A0MCT%25E7%25B2%2589%25E5%25A5%25BD%25E8%2599%2595-01.jpg" title="為什麼防彈咖啡加要MCT粉?選擇MCT粉的5個理由" width="640" /></a></div>
<span style="font-size: large;">為什麼防彈咖啡加MCT粉比加椰子油好呢?防彈MCT咖啡減肥有效嗎?MCT真的那麼好嗎?告訴你5個使用MCT粉做防彈咖啡的理由。</span><br />
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<span style="font-size: large;">MCT油或中鏈甘油三酯(MCT's)是天然存在於椰子油和棕櫚油中的獨特脂肪酸。它們具有顯著的穩定血糖和增強酮體生成的能力。</span><br />
<span style="font-size: large;">中鏈脂肪酸定義為含有6至12個碳鏈的脂肪酸,包括:</span><br />
<span style="font-size: large;">C6 - 己酸</span><br />
<span style="font-size: large;">C8 - 辛酸</span><br />
<span style="font-size: large;">C10 - 癸酸</span><br />
<span style="font-size: large;">C12 - 月桂酸</span><br />
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<span style="font-size: large;">防彈咖啡最初的設計,是透過好的油脂轉換為酮體,提供身體所需能量,做為早餐可以延長斷食時間,達到減肥的效果。</span><br />
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<span style="color: purple; font-size: large;">1.MCT粉容易消化:</span></h2>
<span style="font-size: large;">MCT粉容易消化,不需要膽汁的生產和利用。大多數脂肪酸取決於膽汁鹽乳化以被代謝和吸收。</span><br />
<span style="font-size: large;">有營養不良或吸收不良的人可以很容易地吸收和利用這些MCTs。這包括患有胰腺炎,囊性纖維化和克羅恩氏病等人。</span><br />
<span style="font-size: large;">網友實測>><a href="http://ramuree.pixnet.net/blog/post/349098487" target="_blank">MCT防彈咖啡減肥,瘦了3KG!</a></span><br />
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<span style="color: purple; font-size: large;">2.MCT粉快速溶解:</span></h2>
<span style="font-size: large;">喝膩了熱的防彈咖啡,卻因為椰子油低溫凝固的特性而無法加冰塊,MCT粉能夠快速溶解,變化性較高,可以加入紅茶、豆漿、可可等飲品中,是做花式防彈的優質選擇。</span><br />
<span style="font-size: large;"><a href="https://yoyo54320.blogspot.com/2018/10/mctmctmct.html" target="_blank">防彈咖啡-為什麼要加MCT?MCT粉的還是MCT油好?</a></span><br />
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<span style="color: purple; font-size: large;">3.改善提升記憶力和注意力:</span></h2>
<span style="font-size: large;">研究表明,MCT補充能夠增加循環酮體,通過酮的生成提供直接和間接的腦燃料來源。酮能讓大腦中的BDNF更為活躍,BDNF能夠修復、保護和增強腦細胞和神經網絡的功能。因此取代一餐正餐,喝上一杯MCT粉防彈咖啡,有助於集中注意力、提升記憶。</span><br />
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<a href="https://www.instagram.com/slimrate/?hl=zh-tw" target="_blank"><img border="0" data-original-height="158" data-original-width="300" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOURsqo3x_Gnp3vWOOc54AF0375ObuB8-SEjIklNto6OJzY3AWdoPgM8-pGuujZA3rCjtVGFccIYkfzE0tvH4RjuQcWTXLN5Fiwu94MUdGR8f8EiffmBl7JV3zvPFcnzlowEoPZqe7QQQ/s400/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1%25E6%25AF%2594%25E4%25BE%258B%25E7%25B4%25A2%25E5%258F%25962.gif" width="400" /></a></div>
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<span style="color: purple; font-size: large;">4.減肥和改善體重管理</span></h2>
<span style="font-size: large;">一項研究發現,每天補充MCT油,與每天補充椰子油的人相比,食用MCT油的人在正餐的攝取上,明顯吃得較少。MCT油可以幫助增加飽足感,甚至提高身體功能的代謝率。MCT油可以直接進入肝臟轉化為能量被身體吸收,因此不會形成體脂肪,若進行生酮飲食,其所產生的酮體不僅能提供能量,更能夠促進身體脂肪燃燒!</span><br />
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<span style="color: purple; font-size: large;">5.取代椰子油、草飼奶油,口感佳不易反胃</span></h2>
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<span style="font-size: large;">有些人不喜歡椰子味、油脂味道,MCT粉經過萃取不會有椰子味,因粉狀特性相較於油脂口感更滑順不怕反胃,適合防彈咖啡入門者食用。</span></div>
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<span style="font-size: x-large;"><b>MCT粉最佳食用時機</b></span></h2>
<span style="color: purple; font-size: large;"><b>(一)取代一餐</b></span><br />
<span style="font-size: large;">在其中一餐的咖啡或茶中加入MCT,若正餐只喝一杯防彈咖啡,則可提供飽足感延長斷食時間。建議可選擇MCT粉取代奶油、椰子油,不需要乳化,且MCT更好被人體吸收! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5wOF0ANNjLqz_V9oOul6YMomB3m-dL8cbS4Gbj6P-8vj1ifIKx02wC0KOwulAD1n7aO0GkTp6H-gagg_AT0MMKHIiAsJlerIK3WUhAmsfLCP666stghTKd97YQeIgJ3g-tVz3tTb7QEw/s1600/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1%25E9%25A3%25B2%25E7%2594%25A8%25E6%2599%2582%25E9%2596%2593-01.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="防彈咖啡最佳飲用時間、取代一餐、早餐晚餐都適合" border="0" data-original-height="901" data-original-width="901" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5wOF0ANNjLqz_V9oOul6YMomB3m-dL8cbS4Gbj6P-8vj1ifIKx02wC0KOwulAD1n7aO0GkTp6H-gagg_AT0MMKHIiAsJlerIK3WUhAmsfLCP666stghTKd97YQeIgJ3g-tVz3tTb7QEw/s640/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1%25E9%25A3%25B2%25E7%2594%25A8%25E6%2599%2582%25E9%2596%2593-01.jpg" title="防彈咖啡最佳飲用時間、取代一餐、早餐晚餐都適合" width="640" /></a></div>
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<span style="color: purple; font-size: large;"><b>(二)運動前</b></span><br />
<span style="font-size: large;"></span><br />
<span style="font-size: large;">因為MCT可快速被吸收,在幾分鐘內轉化為酮,你的肌肉細胞可以抓住這些酮並用它們作為燃料來提供你運動時所需的體力。因此可在運動前補充MCT粉,提升你的體能表現。</span><br />
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<div class="separator" style="clear: both; text-align: left;"><span style="font-size: large;"><b>延伸閱讀:</b></span></div>
<div style="text-align: left;">
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2013/11/Bulletproofcollagen.html" target="_blank">生酮防彈咖啡為什麼要添加膠原蛋白</a>?</span></div>
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<a href="http://slimrate.blogspot.com/2018/09/mctgood.html" target="_blank"><span style="font-size: large;">MCT油與椰子油一樣嗎?MCT的6大好處</span></a></div>
亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-54634044397442685322020-09-29T13:30:00.001-07:002020-09-30T00:11:44.167-07:00【秋冬減肥】中秋節烤肉注意事項,教你吃烤肉小訣竅<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQdzXDybkbNfa_jdeInkfmtaNu5AGnL0MdoBxQ9QQhg9cqiGJQSDgP9FXRUsLwyJIGUTH_vddwYp0bO-IodIPZHO07fR9MQZ2LlEL4SzGioFcxBV0mB6ZQ83P-7msVoea-5dyayDQ48uQ/s1600/%25E6%259C%25AA%25E5%2591%25BD%25E5%2590%258D-1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="怎麼吃最健康" border="0" data-original-height="510" data-original-width="973" height="334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQdzXDybkbNfa_jdeInkfmtaNu5AGnL0MdoBxQ9QQhg9cqiGJQSDgP9FXRUsLwyJIGUTH_vddwYp0bO-IodIPZHO07fR9MQZ2LlEL4SzGioFcxBV0mB6ZQ83P-7msVoea-5dyayDQ48uQ/s640/%25E6%259C%25AA%25E5%2591%25BD%25E5%2590%258D-1.png" title="中秋節烤肉注意" width="640" /></a></div>
<span style="font-size: large;">「中秋節到了,要準備去哪烤肉呢?」中秋節,在瀰漫著烤肉香氣的煙霧中,欣賞月亮、享受天倫之樂與友人同歡的情境。在享受烤肉所帶來的歡樂氣氛同時,烤肉對於健康負面新聞總是不絕於耳。</span><br />
<a name='more'></a> <span style="font-size: large;">下面是中秋節烤肉需要注意的事項:</span><br />
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<span style="color: #783f04;">1.香腸滴油旺火,油煙可能致癌</span></h2>
<span style="font-size: large;">「要先烤香腸啦!香腸會滴油讓火更旺!」「但是油滴到碳裡都會冒出好多煙,這樣好嗎?」朋友有烤肉過的話應該都有類似的經驗,通常剛升起火時,會先烤油脂含量高的食物,油脂滴到木炭上,幫助火焰燃燒更旺。</span><br />
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<span style="font-size: large;">但毒物專家卻有不同的看法,<span style="color: #783f04;">油脂加熱會產生含多環碳氫化合物(PAH)的煙霧</span>,如果烤肉場所不通風,<span style="color: #783f04;">吸入過量毒氣,輕則傷害健康,重則致癌。</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-rZCwRnSKWC4AKFrCnZWqelomqou7c4xWbsaPTkhfxi2fCOR8oQHEUZfw2KabtWpaflvGWYXd8iu4oy0M6w0HvZ-RYtil1Sseoo8ExrwjKcmLpgPmDO6ET1SBG9BmEPDaJvEJ1Lzww-s/s1600/%25E7%25AA%2588%25E7%25AA%2595%25E9%2581%258E%25E4%25B8%25AD%25E7%25A7%258B_%25E5%25B7%25A5%25E4%25BD%259C%25E5%258D%2580%25E5%259F%259F+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="971" data-original-width="971" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-rZCwRnSKWC4AKFrCnZWqelomqou7c4xWbsaPTkhfxi2fCOR8oQHEUZfw2KabtWpaflvGWYXd8iu4oy0M6w0HvZ-RYtil1Sseoo8ExrwjKcmLpgPmDO6ET1SBG9BmEPDaJvEJ1Lzww-s/s640/%25E7%25AA%2588%25E7%25AA%2595%25E9%2581%258E%25E4%25B8%25AD%25E7%25A7%258B_%25E5%25B7%25A5%25E4%25BD%259C%25E5%258D%2580%25E5%259F%259F+1.jpg" width="640" /></a></div>
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<span style="color: #783f04;">2.炭火剛升就烤 煙熏有礙健康</span></h2>
<span style="font-size: large;">建議朋友烤肉的最佳地點為戶外的通風處,除了比較不會吸入過多的有毒煙霧,也可降低一氧化碳中毒的風險。</span><br />
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<span style="font-size: large;">另外,食物也不要在炭火剛升起時、冒出很多煙霧的當下,就急著放在爐子上烤,吃太多「煙熏」食物會危害健康。</span><br />
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<span style="color: #783f04;">3.鋪錫箔紙再烤 焦黑就要更換</span></h2>
<span style="font-size: large;">有人會在烤肉架上鋪上一層錫箔紙,但常常要更換,有些人會覺得麻煩。避免食物與碳火的直接接觸,鋪錫箔紙是正確的做法。用錫箔紙把肉或菜包起來,讓食物受熱平均較容易熟。肉類暴露在高溫下,恐產生異環胺等致癌物質。若錫箔紙有任何焦黑,即應立即換新。<span style="font-size: small;"> </span></span><br />
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<span style="font-size: large;"><img alt="「Shop foil barbecue」的圖片搜尋結果" height="225" src="https://s-media-cache-ak0.pinimg.com/originals/41/21/e8/4121e8e8e74c1a85ebe48dae23f3f4ad.jpg" width="400" /></span></div>
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<span style="font-size: large;">那麼該怎麼包呢?<span style="color: #783f04;">霧面比較吸熱,朝向外面</span>,亮面包裹食物才比較容易熟。<span style="color: #783f04;">勿將檸檬汁或其他酸性物質包在錫箔紙上,容易產生有害物質。</span></span><br />
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<span style="color: #783f04;">4.加工肉品易致癌 用水煮熟再烤</span></h2>
<span style="font-size: large;">香腸、臘肉、火腿、熱狗、培根等肉品是烤肉常客,這些加工肉品多含有硝酸鹽及亞硝酸鹽。高溫調理這類的肉品會產生亞硝胺致癌物。</span><br />
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<span style="font-size: large;">建議先將<span style="color: #783f04;">加工肉品用水煮熟後再烤,亞硝酸鹽會隨著烹煮過程流失</span>,毒素產生量也會比較少。搭配大量蔬果或綠茶食用,也會減少亞硝胺致癌物合成。<span style="color: #783f04;">烤肉時吃的蔬果總量,應多於所吃的肉量2倍以上。</span></span><br />
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<a href="https://www.mamago.co/HerbalTea/" target="_blank"><img border="0" data-original-height="491" data-original-width="971" height="201" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXY3xPunL0ZnaK3U6hQaZOt8nCvFsBXZlplXVb2Rg86lxzdl8tCj-K6BWxwvmjHw9zmx6qi_3iNbchre7tqMbdokFmXtJnsgaCHJO9s7y0-324oyCtnXoOcQC2SzgQmWtMrOwN98QoveY/s400/animated2.gif" width="400" /></a></div>
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<span style="color: #783f04;">5.烤得焦焦脆脆 還是別吃的好</span></h2>
<span style="font-size: large;">烤焦脆的食物雖好吃,但烤焦的黑色地帶是危險地帶。食物燒焦的部分最好不要吃,像蛋白質食物烤焦後,就會出現異環胺等致癌物質。</span><br />
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<span style="color: #783f04;">6.烤半熟再塗醬 降低烤焦機率</span></h2>
<span style="font-size: large;">朋友享受烤肉時,小心攝取過量的糖、鈉。有塗烤肉醬加水稀釋醬汁,在食物烤熟或烤至半熟時塗抹,可以減少食物燒焦,也較能夠控制鈉的攝取。</span><br />
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<span style="color: #783f04;">
7.愛吃奶油鮮菇 絲瓜取代奶油</span></h2>
<span style="font-size: large;">愛吃烤肉又怕胖,在選擇食材時購買帶骨的肉類或是帶殼的海鮮類取代肉片,減少高油脂蛋白質的攝取。</span><br />
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<img alt="奶油屬於飽和性脂肪,攝取過多不僅熱量高,也造成心血管的負擔。" height="266" src="https://media1.popsugar-assets.com/files/thumbor/4D0TC4BOHioYtxBW00w9rnGa_9Y/fit-in/2048xorig/filters:format_auto-!!-:strip_icc-!!-/2017/03/31/749/n/1922195/eb9aa1ae2a76d857_butter.png" title="絲瓜取代奶油" width="400" /></div>
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<span style="font-size: large;">此外,奶油也是烤肉時常見的配角,奶油屬於飽和性脂肪,攝取過多不僅熱量高,也造成心血管的負擔。奶油金針菇是常見的烤肉料理,用絲瓜替代奶油,增加甘甜味,吃得又健康。</span></div>
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<span style="color: #783f04;">8.生熟分開處理 以免交叉汙染</span></h2>
<span style="font-size: large;">處理烤肉食材應生熟分開料理,並使用不同碗筷砧板,以免交叉汙染。注意,<span style="font-size: large;">海鮮類更要與熟食做區分,且要烤至全熟再食用,避免感染海洋弧菌引起腸胃炎。</span></span><br />
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<span style="color: #783f04;">吃烤肉小訣竅</span></h2>
<span style="color: #444444; font-size: large;">1.瘦肉代替肥肉、有骨代替無骨、白肉代替紅肉、去皮代替有皮</span><br />
<span style="color: #444444; font-size: large;">2.吃海鮮或雞肉是熱量較低的肉類</span><br />
<span style="color: #444444; font-size: large;">3.洋蔥、絲瓜、香菇、金針菇、青椒、玉米、茭白筍等蔬菜量增加,少吃肉</span><br />
<span style="color: #444444; font-size: large;">4.<a href="http://slimrate.blogspot.tw/2013/09/blog-post.html">烤肉</a>配無糖的茶水,增加飽足感、解油膩口感</span><br />
<span style="color: #444444; font-size: large;">5.肉烤七八分熟再涂醬料</span><br />
<span style="font-size: large;">6.以普通醬油,依個人口味添加蒜末、八角、五香粉、黑胡椒、米酒、檸檬汁。</span><br />
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<span style="color: #783f04;">延伸閱讀</span></h2>
<span style="font-size: large;"><a href="http://slimrate.blogspot.tw/2013/08/blog-post_20.html" target="_blank">中秋節吃不胖減肥特輯 </a></span><br />
<a href="http://slimel.blogspot.com/2013/09/blog-post_17.html" target="_blank"><span style="font-size: large;">中秋節各式烤肉美食【 熱量表】</span></a><br />
<a href="http://slimel.blogspot.com/2012/09/blog-post_520.html" target="_blank"><span style="font-size: large;">一個月餅=三碗飯,中秋月餅如何吃才不會胖?</span></a><br />
<a href="https://www.yannigo.com/baike-detail/4/11/188" target="_blank"><span style="font-size: large;">4個不一樣的 2018「中秋禮盒」推薦!</span></a>亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-83747546988928254782020-09-15T01:30:00.001-07:002023-04-24T18:29:24.071-07:00教你中秋烤肉怎麼吃不會胖,再多續攤我不怕!<div class="separator" style="clear: both; text-align: center;">
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<span style="color: blue; font-size: large;"><span style="color: black;">中秋節是團圓的節日,親朋好友一同烤肉,常常我們的烤肉不止一攤,整個中秋連假除了烤肉,月餅、柚子更是不可少的,這些高熱量的食物吃下來,體重可能都要胖個3公斤不止,這樣真是太可怕了,本文教你如何中秋大吃烤肉不變胖的秘訣!</span> </span><br />
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<span style="color: red;"><span style="color: #38761d;"><b><span style="font-size: large;">中秋烤肉「隱藏熱量」發胖食物</span></b></span></span></h2>
<span style="font-size: large;">烤肉常見的玉米、豬血糕,常誤認是蔬菜或蛋白質類,事實上它們都是澱粉類,隱藏驚人熱量,1根玉米或4小塊豬血糕就相當於一碗飯熱量,烤肉必吃的「吐司夾肉」,同樣也是熱量容易破表的危險吃法,因為2片土司就相當於是一碗白飯熱量,約250至300大卡。 </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy_Jxi-VwSfctX3rbkdDuvBh5yPCw1fz8V88Bi8gVvmG2K5SU1O6fedQzSzAs9PID3kgm1MviiDXzAOGFy_T5lE6O4WFeg3UkzEVQvMCUNcZX2DyRfZZbBwLxLwDq8PLZ-Iq0-JvO_LSk/s1600/%25E7%2583%25A4%25E8%2582%2589%25E8%2582%25A5%25E8%2583%2596%25E9%25A3%259F%25E7%2589%25A9_%25E5%25B7%25A5%25E4%25BD%259C%25E5%258D%2580%25E5%259F%259F+1.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="800" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy_Jxi-VwSfctX3rbkdDuvBh5yPCw1fz8V88Bi8gVvmG2K5SU1O6fedQzSzAs9PID3kgm1MviiDXzAOGFy_T5lE6O4WFeg3UkzEVQvMCUNcZX2DyRfZZbBwLxLwDq8PLZ-Iq0-JvO_LSk/s640/%25E7%2583%25A4%25E8%2582%2589%25E8%2582%25A5%25E8%2583%2596%25E9%25A3%259F%25E7%2589%25A9_%25E5%25B7%25A5%25E4%25BD%259C%25E5%258D%2580%25E5%259F%259F+1.jpg" width="640" /></a></div>
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<span style="color: red;"><b><span style="font-size: large;">中秋烤肉照著這個順序吃就不易變胖!</span></b></span><br />
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<span style="font-size: large;">烤肉原則上,先</span><span style="color: #38761d; font-size: large;"><b>吃海鮮>再吃蔬菜類>再吃肉類>最後再吃少量的加工食品。</b></span><br />
<span style="color: #38761d;"><span style="color: #38761d; font-size: large;"><b><br /></b></span></span>
<span style="color: #38761d;"><b><span style="font-size: large;">1、不沾市售烤肉醬</span></b></span><br />
<span style="font-size: large;">烤肉醬雖然能增添美味,但是在製作過程中已添加大量食鹽或味精,這些看不到的高鹽分和高油脂,一旦攝入過多,會讓水分滯留在體內,臉部或下半身易浮腫。</span><br />
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<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/AHgWTcjvOFg" width="560"></iframe></div>
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<b style="color: #38761d;"><span style="font-size: large;">2、不要吃加工食品</span></b><br />
<span style="font-size: large;">甜不辣、花枝丸、貢丸、小香腸等一些比較難避免在烤肉裡出現的加工食物,能不吃就不要吃。</span><br />
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<span style="color: #38761d;"><b><span style="font-size: large;">3、澱粉類少吃</span></b></span><br />
<span style="font-size: large;">豬血糕、甜不辣、玉米,是烤肉時不可避免的,但都是非常容易胖跟熱量很高的食物,另外吐司是非常高GI的精緻澱粉,如果真的想吃最多也吃一片就好了</span><br />
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<b><span style="color: #38761d;"><span style="font-size: large;">4、不喝含糖飲料</span></span></b><br />
<span style="font-size: large;">水是最優先的選擇,因為烤肉時不可避免的我們會吃進比較多的塩份,也就是鈉,這時多喝水可以幫助代謝,或可自製消脂茶飲,取代含糖飲料,去油解膩消肉。</span><br />
<a href="https://www.youtube.com/watch?v=97mGrIKXvmg" target="_blank"><b><span style="font-size: large;">大口吃肉靠「纖美茶」去油解膩促消化 </span></b></a><br />
<br />
<b><span style="color: #38761d;"><span style="font-size: large;">5、多吃海鮮類</span></span></b><br />
<span style="font-size: large;">蝦、花枝、透抽、蛤蜊、鯛魚、冰魚,等一些蛋白質豐富,但脂肪含量較低的海鮮類,都是可以多吃的食材。</span><br />
<br />
<b><span style="color: #38761d;"><span style="font-size: large;">6、多吃蔬菜類</span></span></b><br />
<span style="font-size: large;">多吃花椰菜、洋蔥、青蔥、茭白筍、鮮香菇、甜椒等,先吃青菜增加飽足感,可用萵苣、高麗菜葉取代吐司夾肉片,減低熱量,還可以多攝取纖維,促進腸胃蠕動。</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgGHqZdHLwo4p8P7EuYqgCV14M7El1s8F6nC5dThiuRM2VSj_Xc0AUxB16KLqdmZ1XN-l7ESKb0qJkuXCMB8CkfN3qXuPvjIRURNdjyiwpD1GWg70UF1MZgrY4LJTHBnfqXJqRG_LHwuA/s1600/%25E7%25AA%2588%25E7%25AA%2595%25E9%2581%258E%25E4%25B8%25AD%25E7%25A7%258B_%25E5%25B7%25A5%25E4%25BD%259C%25E5%258D%2580%25E5%259F%259F+1.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="教你中秋烤肉怎麼吃不會胖" border="0" data-original-height="640" data-original-width="640" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgGHqZdHLwo4p8P7EuYqgCV14M7El1s8F6nC5dThiuRM2VSj_Xc0AUxB16KLqdmZ1XN-l7ESKb0qJkuXCMB8CkfN3qXuPvjIRURNdjyiwpD1GWg70UF1MZgrY4LJTHBnfqXJqRG_LHwuA/s640/%25E7%25AA%2588%25E7%25AA%2595%25E9%2581%258E%25E4%25B8%25AD%25E7%25A7%258B_%25E5%25B7%25A5%25E4%25BD%259C%25E5%258D%2580%25E5%259F%259F+1.jpg" title="教你中秋烤肉怎麼吃不會胖" width="640" /></a></div>
<span style="font-size: large;"><br /></span>
<b><span style="color: #38761d;"><span style="font-size: large;">7、適量吃肉類</span></span></b><br />
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<span style="font-size: large;">烤肉我們必吃的都是里肌肉,里肌肉是豬肉裡還不錯的食材,至於牛小排、培根、肥牛、肥羊、雞翅等的食物,因含有脂肪含量較高,吃多了對身體也是一種負擔。</span><br />
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<span style="font-size: large;"><a href="https://slimrate.blogspot.com/2013/10/WeightlossStagnation.html" target="_blank">減肥遇到停滯期怎麼辦?6大招提升基礎代謝!</a></span></div>
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<span style="font-size: large;"><a href="http://slimel.blogspot.com/2012/09/blog-post_520.html" target="_blank">一個月餅=三碗飯,中秋月餅如何吃才不會胖?</a></span></div>
亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-3090678861151904252020-08-30T09:30:00.000-07:002020-09-06T17:56:33.691-07:00運動前、運動後怎麼吃?這樣吃有效幫助增肌減脂<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMMHv7sgP7WlRufhNpFK0sEmzsafzKY3kk9usDNBpz6SszZ73idkPoKV-Bds6fHUDWajMnxJDfPjDcsoKbUSI870-PkbtPBFJgMnh3dhYD4oWFva_MJYAz_UJ1yaF2pck6QKbfC2lzIw8/s1600/%25E9%2581%258B%25E5%258B%2595%25E5%2589%258D%25E5%25BE%258C%25E9%2580%2599%25E6%25A8%25A3%25E5%2590%2583%25E6%259B%25B4%25E5%25A5%25BD%25E7%2598%25A6-01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="840" data-original-width="1600" height="334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMMHv7sgP7WlRufhNpFK0sEmzsafzKY3kk9usDNBpz6SszZ73idkPoKV-Bds6fHUDWajMnxJDfPjDcsoKbUSI870-PkbtPBFJgMnh3dhYD4oWFva_MJYAz_UJ1yaF2pck6QKbfC2lzIw8/s640/%25E9%2581%258B%25E5%258B%2595%25E5%2589%258D%25E5%25BE%258C%25E9%2580%2599%25E6%25A8%25A3%25E5%2590%2583%25E6%259B%25B4%25E5%25A5%25BD%25E7%2598%25A6-01.jpg" width="640" /></a></div>
<span style="font-size: large;">「飲食」與「運動」是減肥不可缺少的,正確的時間補充對的營養,對降低體脂肪或增加肌肉扮演著非常重要的角色,除此之外運動前後吃的營養不同,對減肥得效果也有很大的差異。本篇分享正確的運動前後飲食計畫,運動前後該吃什麼,以及如何調配蛋白質、脂肪、碳水化合物的攝取比例,照著做有效幫助你增肌減脂!</span><br />
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<h2>
<span style="font-size: medium;"><span style="color: #cc0000; font-size: x-large;">『運動前』怎麼吃有效幫助增肌減脂</span></span></h2>
<div>
<span style="font-size: large;">運動前補充碳水化合物、脂肪,</span><span style="font-size: large;">可以幫助提升運動表現、減少肌肉損失。</span></div>
<div>
<ul>
<li><span style="font-size: large;"><b>碳水化合物</b></span></li>
</ul>
<span style="font-size: large;">為短時間高強度運動的主要能量來源,運動前補充適量碳水化合物可以提升肌肉爆發力</span><span style="font-size: large;">;對於長時間的運動,碳水化合物的使用程度則取決於訓練的強度、時間長短及整體飲食。肌肉儲存的肝醣含量有限,當肝糖含量開始降低,運動表現以及強度也會隨之下降。</span></div>
<div>
<ul>
<li><span style="font-size: large;"><b>脂肪</b></span></li>
</ul>
<span style="font-size: large;">長時間中低強度運動的能量來源,增加耐力。</span><br />
<ul>
<li><span style="font-size: large;"><b>蛋白質</b></span></li>
</ul>
<span style="font-size: large;">研究證明運動前補充蛋白質可以達到較佳的合成反應、增加肌肉表現。</span><br />
<h2>
<span style="font-size: medium;"><span style="color: #cc0000; font-size: x-large;">『運動後』吃什麼有效幫助增肌減脂</span></span></h2>
<span style="font-size: large;">很多人認為運動後身體吸收速度變快,為了不變胖選擇不吃東西,這個觀念是錯誤的!運動後</span><span style="font-size: large;">身體會嘗試重建其肝醣儲存庫,並修復和再生肌肉中的蛋白質,所以在運動後補充碳水化合物、蛋白質非常重要!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2OcP80ikkICDVWgXb8BuWxEnsRJQ6jOJdHPrYSjv6dcEDl2f-Pn3OcSq9sul_cjuA9GzM3da8A1icqK_dtRk32N8pvr0Eh3J7QrDCj55ArofJVAxMJDwkooG0ACdD-tWwXsoEcsY14og/s1600/%25E9%2581%258B%25E5%258B%2595%25E5%25BE%258C%25E6%2580%258E%25E9%25BA%25BC%25E5%2590%2583%25E6%259B%25B4%25E7%2598%25A6-01.jpg" imageanchor="1" style="font-size: medium; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="971" data-original-width="971" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2OcP80ikkICDVWgXb8BuWxEnsRJQ6jOJdHPrYSjv6dcEDl2f-Pn3OcSq9sul_cjuA9GzM3da8A1icqK_dtRk32N8pvr0Eh3J7QrDCj55ArofJVAxMJDwkooG0ACdD-tWwXsoEcsY14og/s400/%25E9%2581%258B%25E5%258B%2595%25E5%25BE%258C%25E6%2580%258E%25E9%25BA%25BC%25E5%2590%2583%25E6%259B%25B4%25E7%2598%25A6-01.jpg" width="400" /></a></div>
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<span style="font-size: large;"></span><br />
<span style="font-size: large;"><br /></span>
<b><span style="font-size: large;">運動後補充蛋白質的好處</span><span style="font-size: large;">:</span></b><br />
<ol>
<li><span style="font-size: large;">減少肌肉蛋白質分解。</span></li>
<li><span style="font-size: large;">增加肌肉蛋白質合成(生長)。</span></li>
<li><span style="font-size: large;">幫助身體恢復</span></li>
</ol>
<h2>
<span style="color: #cc0000; font-size: x-large;">運動前、運動後飲食安排時間很重要!</span></h2>
<div>
<span style="font-size: large;">為了有更好的運動鍛煉效果,運動前後進食的時間點非常重要。為了提升運動的表現,建議可以在運動前2-3小時以前,吃一頓有碳水化合物、蛋白質、脂肪的完整膳食。如果是在運動前40-50分鐘,選擇易消化</span><span style="font-size: large;">碳水化合物,才不會導致消化不良。</span><br />
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 80.0px;" valign="top"><span style="color: black; font-family: "pingfang tc"; font-size: large; font-stretch: normal; line-height: normal;">運動前</span></td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 205.0px;" valign="top"><span style="font-size: large;"><span style="color: black; font-family: "helvetica neue"; font-stretch: normal; line-height: normal;">2~3</span><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">或以上</span></span></td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 205.0px;" valign="top"><span style="font-size: large;"><span style="color: black; font-family: "helvetica neue"; font-stretch: normal; line-height: normal;">2</span><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">小時前</span></span></td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 205.0px;" valign="top"><span style="font-size: large;"><span style="color: black; font-family: "helvetica neue"; font-stretch: normal; line-height: normal;">1</span><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">小時內</span></span></td>
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<td style="background-color: #ebebeb; border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 80.0px;" valign="top"><span style="color: black; font-family: "pingfang tc"; font-size: large; font-stretch: normal; line-height: normal;">飲食原則</span></td>
<td style="background-color: #ebebeb; border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 205.0px;" valign="top"><span style="color: black; font-family: "pingfang tc"; font-size: large; font-stretch: normal; line-height: normal;">含碳水化合物、蛋白質、脂肪完整的一餐</span></td>
<td style="background-color: #ebebeb; border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 205.0px;" valign="top"><span style="color: black; font-family: "pingfang tc"; font-size: large; font-stretch: normal; line-height: normal;">碳水化合物、蛋白質</span></td>
<td style="background-color: #ebebeb; border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 205.0px;" valign="top"><span style="color: black; font-family: "pingfang tc"; font-size: large; font-stretch: normal; line-height: normal;">好吸收的碳水化合物﹝避免運動時胃部不適﹞</span></td>
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<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 13.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 80.0px;" valign="top"><span style="font-size: large;"><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">補充菜單</span><span style="color: black; font-family: "helvetica neue"; font-stretch: normal; line-height: normal;">1</span></span></td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 13.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 205.0px;" valign="top"><span style="font-size: large;"><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">全麥土司</span><span style="color: black; font-family: "helvetica neue"; font-stretch: normal; line-height: normal;">1</span><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">片、水煮蛋蔬菜沙拉、堅果</span><span style="color: black; font-family: "helvetica neue"; font-stretch: normal; line-height: normal;">1</span><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">把</span></span></td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 13.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 205.0px;" valign="top"><span style="font-size: large;"><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">一杯燕麥、</span><span style="color: black; font-family: "helvetica neue"; font-stretch: normal; line-height: normal;">1</span><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">條香蕉</span></span></td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 13.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 205.0px;" valign="top"><span style="color: black; font-family: "pingfang tc"; font-size: large; font-stretch: normal; line-height: normal;">營養棒</span></td>
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<tr>
<td style="background-color: #ebebeb; border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 80.0px;" valign="top"><span style="font-size: large;"><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">補充菜單</span><span style="color: black; font-family: "helvetica neue"; font-stretch: normal; line-height: normal;">2</span></span></td>
<td style="background-color: #ebebeb; border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 205.0px;" valign="top"><span style="font-size: large;"><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">水煮蛋、綜合烤蔬菜</span><span style="color: black; font-family: "helvetica neue"; font-stretch: normal; line-height: normal;">+</span><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">酪梨醬、地瓜半條</span></span></td>
<td style="background-color: #ebebeb; border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 205.0px;" valign="top"><span style="font-size: large;"><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">全麥榖物</span><span style="color: black; font-family: "helvetica neue"; font-stretch: normal; line-height: normal;">+</span><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">鮮奶</span></span></td>
<td style="background-color: #ebebeb; border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 205.0px;" valign="top"><span style="font-size: large;"><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">希臘優格</span><span style="color: black; font-family: "helvetica neue"; font-stretch: normal; line-height: normal;">+</span><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">水果</span></span></td>
</tr>
<tr>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 80.0px;" valign="top"><span style="font-size: large;"><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">補充菜單</span><span style="color: black; font-family: "helvetica neue"; font-stretch: normal; line-height: normal;">3</span></span></td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 205.0px;" valign="top"><span style="font-size: large;"><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">烤雞胸肉綜合蔬菜、花生醬</span><span style="color: black; font-family: "helvetica neue"; font-stretch: normal; line-height: normal;">1</span><span style="color: black; font-family: "pingfang tc"; font-stretch: normal; line-height: normal;">匙</span></span></td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 205.0px;" valign="top"><span style="color: black; font-family: "pingfang tc"; font-size: large; font-stretch: normal; line-height: normal;">蛋白粉香蕉奶昔</span></td>
<td style="border-color: #000000 #000000 #000000 #000000; border-style: solid; border-width: 1.0px 1.0px 1.0px 1.0px; height: 14.0px; padding: 4.0px 4.0px 4.0px 4.0px; width: 205.0px;" valign="top"><span style="color: black; font-family: "pingfang tc"; font-size: large; font-stretch: normal; line-height: normal;">半條香蕉</span></td>
</tr>
</tbody>
</table>
</div>
<div>
</div>
</div>
<br />
<span style="font-size: large;">一般建議在運動後45分鐘內進食,鍛煉後用餐的主要目標是為</span><span style="font-size: large;">提供</span><span style="font-size: large;">身體適當的營養,以便充分康復,並最大限度地提高您的鍛煉效果增肌,可</span><span style="font-size: large;">選擇容易消化的食物,促</span><span style="font-size: large;">營養</span><span style="font-size: large;">進更快吸收。</span><span style="font-size: large;">以下為運動後飲食建議清單:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b style="background-color: yellow;">蛋白質</b></span><br />
<ul>
<li><span style="font-size: large;">高蛋白粉</span></li>
<li><span style="font-size: large;">雞蛋</span></li>
<li><span style="font-size: large;">希臘優格</span></li>
<li><span style="font-size: large;">鮭魚</span></li>
<li><span style="font-size: large;">三文魚</span></li>
<li><span style="font-size: large;">雞胸肉</span></li>
<li><span style="font-size: large;">鯖魚</span></li>
<li><span style="font-size: large;">金槍魚</span></li>
</ul>
<div>
<span style="font-size: large;"><br /></span></div>
<div>
<span style="font-size: large;"><b style="background-color: yellow;">碳水化合物</b></span></div>
<ul>
<li><span style="font-size: large;">地瓜</span></li>
<li><span style="font-size: large;">藜麥</span></li>
<li><span style="font-size: large;">水果(漿果,香蕉,奇異果)</span></li>
<li><span style="font-size: large;">紫米飯</span></li>
<li><span style="font-size: large;">燕麥</span></li>
<li><span style="font-size: large;">馬鈴薯</span></li>
<li><span style="font-size: large;">意大利麵條</span></li>
<li><span style="font-size: large;">深綠色蔬菜(花椰菜)</span></li>
</ul>
<br />
<span style="font-size: large;"><b style="background-color: yellow;">脂肪</b></span><br />
<ul>
<li><span style="font-size: large;">酪梨</span></li>
<li><span style="font-size: large;">堅果</span></li>
<li><span style="font-size: large;">堅果油</span></li>
</ul>
<h2>
<span style="color: #cc0000; font-size: x-large;">運動前補充的營養品,增加訓練能力!</span></h2>
<span style="font-size: large;"><b>肌酸</b></span><br />
<span style="font-size: large;">肌酸主要是讓身體ATP-PC系統更具能量,ATP-PC系統是使用於10秒內的瞬間爆發力動作,運動前補充飢酸,可以提高肌肉力量和爆發力,還能促進肌肉合成生長</span><span style="font-size: large;">。</span><br />
<br />
<span style="font-size: large;"><b>CLA紅花籽油</b></span><br />
<span style="font-size: large;">來自紅花籽油的CLA是一種強大的天然脂肪燃燒器,它也能提高新陳代謝率,從而有助於控制體重,提高卡路里燃燒,運動鍛煉期間的新陳代謝率,並提升自己肌肉質量。</span><br />
<span style="font-size: large;"><a href="https://soweny.blogspot.com/2019/09/cla.html" style="font-size: medium;" target="_blank"><span style="font-size: large;">【</span><span style="font-size: large;">網友</span><span style="font-size: large;">分享】CLA紅花籽油!增加代謝讓我瘦了不少</span></a></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>支鏈氨基酸(BCAAs)</b></span><br />
<span style="font-size: large;">BCAAs是指必需氨基酸纈氨酸,亮氨酸和異亮氨酸。</span><span style="font-size: large;">研究表明,在鍛煉前服用BCAAs有助於減少肌肉損傷並增加肌肉蛋白質合成,建議在</span><span style="font-size: large;">運動前一小時服用5克。</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>咖啡因</b></span><br />
<span style="font-size: large;">咖啡因可以提高</span><span style="font-size: large;">運動</span><span style="font-size: large;">性能、增加力量,有助於減少疲勞感並刺激脂肪燃燒。</span><span style="font-size: large;">咖啡因可以在透過茶類、黑咖啡、防彈咖啡中補充。</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>你還要知道</b></span><br />
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2019/09/bmrtdee.html" target="_blank">減肥第一步:先了解基礎代謝率BMR、每日消耗熱量TDEE!</a></span><br />
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2013/01/blog-post_9.html" target="_blank">如何提高基礎代謝率?熱量消耗快躺著也能瘦!</a></span><br />
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2019/08/blog-post_20.html" target="_blank">為什麼喝防彈咖啡可以幫助你減肥?它有效嗎?</a></span><br />
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2019/08/30cla.html" target="_blank">運動前30分鐘補充「紅花籽油CLA」幫助燃脂、提升代謝</a></span>亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-67996712664228961712020-08-10T10:30:00.000-07:002020-08-13T17:15:21.011-07:00每天來一杯黑咖啡!甩油解便秘超厲害<div class="separator" style="clear: both; text-align: center;">
<img alt="咖啡對身體的好處很多,是非常健康的飲品,但如果為了使它美味,添加糖、奶精,反而破壞它的優點,那到底要怎麼喝咖啡才對?喝黑咖啡可以瘦身?喝咖啡還有哪些好處?小編整理了咖啡的秘密檔案,一次了解咖啡減肥的方法全攻略。" border="0" data-original-height="840" data-original-width="1600" height="334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL26PWZzxRWQwiAW7YDjywkvQXIEAAEBZBCI0m77LOL3yCn06zjvlrYv_D4NqF4nkAiqV1BkXIfvbd0uAAckfvPxiBAxo-2pUAmL5R8ULL9CvTSKqyBPWyPZ24homze1ZhypKwYNVHoXo/s640/%25E9%25BB%2591%25E5%2592%2596%25E5%2595%25A1%25E6%25B8%259B%25E8%2582%25A5%25E6%2595%2599%25E6%2588%25B0%25E6%2589%258B%25E5%2586%258A-01.jpg" title="黑咖啡減肥方法" width="640" /></div>
<span style="font-size: large;">咖啡對身體的好處很多,是非常健康的飲品,但如果為了使它美味,添加糖、奶精,反而破壞它的優點,喝黑咖啡可以減肥瘦身甩油脂解便秘</span><span style="font-size: large;">?</span><span style="font-size: large;">喝咖啡還有哪些好處?一次了解咖啡減肥的方法及全攻略</span><span style="font-size: large;">食譜大分享</span><span style="font-size: large;">。</span><br />
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<h2>
<span style="color: #b45f06; font-size: large;">喝黑咖啡的好處</span></h2>
<span style="background-color: #fff2cc; font-size: large;"><b>預防心血管疾病</b></span><br />
<span style="font-size: large;">日本研究顯示,一天喝1-2杯黑咖啡的人,不僅減少38%死於心血管疾病的機率,中風率也少了20%。但是喝過量反兒會造成身體負擔,每天喝「一杯」咖啡,則有助於心血管暢通,甚至能減少罹患中風與心臟病的風險!</span><br />
<span style="background-color: #fff2cc; font-size: large;"><b>提神</b></span><br />
<span style="font-size: large;">吃完飯,血液中的糖分上升,會讓人想睡覺,喝咖啡提神,主因為於咖啡因,可刺激中樞神經,釋放興奮訊息,因此降低疲倦和焦慮的感覺,且提高思考和學習能力。</span><br />
<span style="background-color: #fff2cc; font-size: large;"><b>讓心情愉快</b></span><br />
<span style="font-size: large;">咖啡刺激中樞神經所產生的多巴胺、血清素、正腎上腺素等神經傳導物質,可以增加正面情緒反應,能讓人變得比較不容易憂鬱,也減少自殺率。美國國家衛生研究院還曾發表過一項研究,指出每天喝咖啡的人比較不容易罹患憂鬱症。 </span><br />
<span style="background-color: #fff2cc; font-size: large;"><b>燃燒脂肪</b></span><br />
<span style="font-size: large;">咖啡有利尿效果,可以改善水腫現象,且咖啡因可提高人體消耗熱量的速率,有助控制體重,研究發現,100毫克咖啡因(約1杯咖啡)就能讓人體新陳代謝率增快3~4%,運動前的30分鐘喝下一300ml黑咖啡,運動後的三小時還能多燃脂15%!
</span><br />
<span style="font-size: large;"><b style="background-color: #fff2cc;">順暢排便</b></span><br />
<span style="font-size: large;">早晨喝一杯熱咖啡還能幫助腸道蠕動。研究指出有30%的人喝咖啡之後會有便秘。專家表示咖啡含有綠原酸的關係</span><span style="font-size: large;">,如果為腸胃道疾病患者,較不適合以刺激性較大咖啡幫助排便。</span><br />
<h2>
<span style="color: #b45f06; font-size: large;">黑咖啡排便減肥餐三日減肥食譜 </span></h2>
<span style="font-size: large;"><b style="background-color: #fff2cc;">第一天</b></span><br />
<span style="font-size: large;">早餐:黑咖啡或茶(無糖),烤吐司一片,花生醬2湯匙,葡萄柚半個 </span><br />
<span style="font-size: large;">午餐:黑咖啡或茶(無糖),烤吐司一片,水煮鮪魚半罐 </span><br />
<span style="font-size: large;">晚餐:黑咖啡或茶(無糖),蘋果一個,任何肉3盎司(大概一個紙杯的量),四季豆一杯,紅葡萄一杯,香草冰淇淋一杯 </span><br />
<span style="font-size: large;"><b style="background-color: #fff2cc;">第二天</b></span><br />
<span style="font-size: large;">早餐:黑咖啡或茶(無糖),烤吐司一片,水煮蛋一個(煮久一點),香蕉半根</span><br />
<span style="font-size: large;">午餐:黑咖啡或茶(無糖),優格一杯,鹹餅乾2片(有一種蘇打餅上面有灑鹽)</span><br />
<span style="font-size: large;">晚餐:黑咖啡或茶(要無糖的),紅葡萄半杯,香蕉半根,熱狗2根,綠花菜一杯 </span><br />
<span style="font-size: large;"><b style="background-color: #fce5cd;">第三天</b></span><br />
<span style="font-size: large;">早餐:黑咖啡或茶(無糖),蘋果一顆,鹹餅乾一片</span><br />
<span style="font-size: large;">午餐:黑咖啡或茶(無糖),烤吐司一片,香草冰淇淋一杯(小美冰淇淋),水煮蛋一個(煮久一點) </span><br />
<span style="font-size: large;">晚餐:黑咖啡或茶(要無糖的),紅葡萄一杯,香蕉半根,水煮鮪魚一罐,低脂乳酪 一片,白花菜一杯,香瓜或哈密瓜一杯</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">以上材料一律只需水煮,只可加黑胡椒,鹽巴及檸檬汁,一杯就是一般紙杯的量,每次只吃三天休四天,一次約可減3公斤,可循環吃直到減至滿意為止,吃減肥餐時平常只能喝黑咖啡或茶(要無糖的)或白開水.(這些餐是營養師開的它會在體內產生燃脂作用)
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<h2>
<span style="font-size: medium;"><span style="font-size: large;"><span style="background-color: white; color: #b45f06;">
防彈咖啡減肥法 </span></span></span></h2>
<span style="font-size: large;">防彈咖啡創始人戴夫阿斯普雷(Dave Asprey)在他得書說到,當你感到強烈的飢餓感,覺得我現在非吃東西不可時,這就代表你稍早吃的東西並沒有真的滿足你,因為那些食物無法製造瘦素或抑制飢餓素的產生。</span><br />
<span style="font-size: large;">控制飲食的目的不該是忽略飢餓感,而是要讓控制飢餓感的荷爾蒙恢復平衡。透過防彈飲食法,吃下含有高品質脂肪的食物和足夠的熱量,就不會再受飢餓感的困擾,同時還能比以往更快速地輕鬆減重。<a href="http://slimrate.blogspot.tw/2017/07/ketodiet-constipation.html">生酮飲食期間便祕解析!改善便祕問題需要這麼做</a></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b>準備材料</b></span><br />
<span style="font-size: large;">2杯(500毫升)黑咖啡(建議要挑好一點的咖啡豆) </span><br />
<span style="font-size: large;">2湯匙(30毫升)無鹽草食牛奶油) </span><br />
<span style="font-size: large;">2湯匙(30毫升)的MCT油 使用攪拌機混合,直到奶油乳化(產生微泡micelle),看起來像拿鐵!</span><span style="font-size: large;"> </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglChBvM-ZdGEgpScqbayN8WW92_kgxtHJPNMsMk1fvHEpjHKmptB7VzGWToFOnjuFblKjNu2r2t7KxBK8Cztb1QR9djEIlfsl6aM8Hp_lThlkCwJ0H-FDstF1OM9qlpbcFRKeh7krzzdI/s1600/%25E5%25B7%25A5%25E4%25BD%259C%25E5%258D%2580%25E5%259F%259F+1%254072x-100.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="瘦身生酮" border="0" data-original-height="800" data-original-width="800" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglChBvM-ZdGEgpScqbayN8WW92_kgxtHJPNMsMk1fvHEpjHKmptB7VzGWToFOnjuFblKjNu2r2t7KxBK8Cztb1QR9djEIlfsl6aM8Hp_lThlkCwJ0H-FDstF1OM9qlpbcFRKeh7krzzdI/s400/%25E5%25B7%25A5%25E4%25BD%259C%25E5%258D%2580%25E5%259F%259F+1%254072x-100.jpg" title="防彈咖啡做法" width="400" /></a></div>
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<span style="background-color: #fff2cc; font-size: large;">(建議早上取代早餐,儘量下午2:00後不再飲用防彈咖啡)</span><br />
<iframe allow="autoplay; encrypted-media" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/GjsdB0DskQ8" width="560"></iframe>
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<h2>
<span style="color: #b45f06; font-size: large;">喝咖啡減肥注意事項 </span></h2>
<span style="font-size: large;">一天約2-3杯咖啡,不要喝太多
雖然咖啡的好處很多,但攝取太多、不斷預支體力,會讓人對咖啡過於依賴,反而愈喝愈累,一旦停喝還可能產生戒斷症狀,諸如頭痛、疲倦、憂鬱、煩躁、噁心嘔吐等不適反應。過量攝取咖啡因影響健康,根據歐盟食品科學專家委員會評估,每人每日咖啡因攝取量最好控制在300毫克以下,大約2~3杯咖啡。
不要空腹喝咖啡
咖啡會刺激胃酸分泌,即便在不空腹狀態下飲用,也會對胃有刺激性。<span style="background-color: #fff2cc;">空腹喝咖啡容易引起「胃受氣」,嚴重者會導致胃潰瘍。建議在喝咖啡前,先吃點東西墊肚子。</span></span>
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<h2>
<span style="color: #b45f06; font-size: large;">延伸閱讀</span></h2>
<span style="font-size: large;"><a href="http://slimrate.blogspot.tw/2018/01/MgO.html">想擁有順腸人生!便祕快試看看『鎂』</a></span><br />
<span style="font-size: large;"><a href="http://slimrate.blogspot.tw/2012/08/blog-post_9.html">如何改善便秘體質?吃地瓜減肥餐來排毒超有效</a></span><br />
<span style="font-size: large;"><a href="http://slimrate.blogspot.tw/2013/08/blog-post_14.html">減肥不吃早餐易便秘!5個不吃早餐的壞處</a></span><br />
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<a href="https://www.yannigo.com/webpage/9" target="_blank"><img alt="減肥計算器 bmi基礎代謝率" border="0" data-original-height="566" data-original-width="800" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjQR1xE_8p2jjSSvYX_PJIFVb7gYZ0yAACQcUlsyAqh0ISO-FlPoC-h1y2vldTOS4h8xyhyphenhyphenpaYyS241zt6nsL_jYkOx04nFchO6iDy5B60VnI-FvVfrVDnarJIDTokaUEs7OX6QjXuZiw/s400/%25E6%25B8%259B%25E8%2582%25A5-01.jpg" title="減肥計算器 bmi基礎代謝率" width="400" /></a></div>
<br />亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-47599178808377115822020-07-30T23:27:00.000-07:002020-08-13T17:14:36.781-07:00帶著寶寶也能瘦!親子產後瘦身運動<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">帶孩子和鍛煉身體並不矛盾!下面的4式親子瘦身操動作,不需要特殊的場地,也無時間限制,可以隨時在家裡進行。長期堅持不但能讓媽媽的腰、腹、背、臀、腿部得到充分鍛煉,迅速恢復纖細腰肢,而且還能訓練寶寶的聽力、抓握能力和空間感,讓寶寶體會到和媽媽在一起運動的快樂。</span><br />
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<span style="font-size: large;">(產後3個月以上適用)</span><br />
<span style="background-color: #fff2cc; font-size: large;">1. 小猴晃晃 鍛煉腹直肌</span><br />
<span style="background-color: #fff2cc; font-size: large;">2. 小馬快快跑 燃燒臀部脂肪 </span><br />
<span style="background-color: #fff2cc; font-size: large;">3. 快樂的木偶 減去腹部贅肉</span><br />
<span style="background-color: #fff2cc; font-size: large;">4. 單腿搖籃 纖細腰肢</span><br />
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<span style="font-family: "verdana" , "arial" , "georgia" , "helvetica" , sans-serif; font-size: large;"><span style="letter-spacing: 0.6px;">產後瘦身運動1. 小猴晃晃 鍛煉腹直肌</span></span></h2>
<span style="font-family: "verdana" , "arial" , "georgia" , "helvetica" , sans-serif; font-size: large;"><span style="letter-spacing: 0.6px;">仰臥屈腿,全腳落地。讓寶寶趴在您的小腿上。抓住寶寶的小手或胸部兩側,舉腿,使大腿與上體成直角,小腿呈水平狀。收縮骨盆底,提髖並收膝約至胸部,呼氣。再慢慢落下髖部至輕觸地,腿回到准備姿勢,吸氣。如果體力允許,可以在屈膝到胸部同時,進一步提起上身,去吻寶寶的前額。寶寶在媽媽的帶動下,身和媽媽的面孔一會兒接近、一會兒遠離,仿佛有趣的藏貓貓游戲。 </span></span></div>
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<span style="font-family: "verdana" , "arial" , "georgia" , "helvetica" , sans-serif; font-size: large;"><span style="letter-spacing: 0.6px;">產後瘦身運動2. 小馬快快跑 燃燒臀部脂肪</span></span></h2>
<span style="letter-spacing: 0.6px;"><span style="font-family: "verdana" , "arial" , "georgia" , "helvetica" , sans-serif; font-size: large;"></span></span><br />
<span style="font-family: "verdana" , "arial" , "georgia" , "helvetica" , sans-serif; font-size: large;"><span style="letter-spacing: 0.6px;">媽媽仰臥,屈腿,全腳落地。寶寶坐在媽媽身上,媽媽抓住寶寶的小手,固定寶寶的身體不要搖晃。收臀提髖,使大腿和背成一條直線,保持一段時間。呼氣,保持收緊狀態,落下髖部。臀部著地後,放松骨盆底肌,吸氣。重復動作。寶寶在上下運動的過程中,體驗方位變換的快樂。</span></span><br />
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<span style="font-size: large; letter-spacing: 0.6px;">產後瘦身運動3. 快樂的木偶 減去腹部贅肉</span></h2>
<span style="letter-spacing: 0.6px;"><span style="font-family: "verdana" , "arial" , "georgia" , "helvetica" , sans-serif; font-size: large;"></span></span><br />
<span style="font-family: "verdana" , "arial" , "georgia" , "helvetica" , sans-serif; font-size: large;"><span style="letter-spacing: 0.6px;">仰臥屈腿,全腳落地。寶寶坐在媽媽的腹部,背靠在媽媽的大腿上。媽媽抓住寶寶的小手,輕輕地從地板上抬起上身,使肩胛骨不再與地面接觸。保持這一姿勢,小心地拉著寶寶的手向上伸展寶寶雙臂,呼氣落下上身,使肩胛骨接觸地面。將寶寶雙臂落下,吸氣。練習要控制速度,不能太快。寶寶的胳膊起落,像小木偶一樣可愛,同時擴大了寶寶肩部的活動半徑!</span></span></div>
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<span style="font-size: large;">產後瘦身運動4. 單腿搖籃 纖細腰肢</span></h2>
<span style="font-size: large;">寶寶躺在媽媽的腹部上,媽媽雙手在寶寶身側保護寶寶。媽媽抬起右腿,與地面成直角。慢慢將右腿擺至左側,使腳輕觸地面。髖部一起轉至同側,呼氣。將寶寶保持在媽媽上身的對等一側,作為配重加強訓練難度。保持一段時間後,舉腿回到准備姿勢,呼氣。寶寶滑回媽媽上體中間位置。換左腿重復。媽媽分開雙腿搖擺的同時,寶寶也在練習如何保持平衡。</span><br />
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<span style="font-size: large;"><b style="color: #666666;"><span style="color: white; line-height: normal;"><span style="background-color: red;">產後瘦身餵母乳可以消耗更多熱量,讓減重更具成效。</span></span></b></span></div>
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<span style="font-size: large;"><br /><b><span style="color: blue;"> </span></b></span></div>
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<span style="font-size: large;"><b><span style="color: blue;">►產後肥胖和普通肥胖是不一樣的。</span></b><span style="color: red; line-height: normal;"> </span></span></div>
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<span style="font-size: large;"><span style="color: red; line-height: normal;">有些媽媽會感覺減肥怎麼這麼難?</span></span><br />
<span style="font-size: large;">這實際是身體內部代謝發生了問題。<br /> </span></div>
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<span style="font-size: large;">對於尚在哺乳期中的媽媽,不節食、適量運動。<span style="color: red; line-height: normal;">根據研究發現,餵母乳可以消耗更多熱量,讓減重更具成效,最新的報告還發現吃母乳的寶寶將來長大後比較沒有肥胖的問題,所以餵母乳真的是好處多多,身為女性千萬不要辜負這項大自然賜予的權利與任務。<span class="Apple-converted-space"></span></span>這項研究成果刊登在最新一期的國際母乳哺育期刊(International Breastfeeding Journal)上。</span></div>
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<b><span style="color: blue;"><span style="font-size: large;"><a href="http://blog.youthwant.com.tw/raymama/slim/60/" style="text-decoration: none;">►產後瘦身減肥:產後的健康減肥方針</a></span></span></b></div>
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<span style="font-size: large;">「一直以來,大家就認知餵母乳可以加速回復身材。」台安醫院婦產科主任周輝政指出,母乳媽媽可別因為想加速瘦身,結果刻意減少飲食,建議一天應該維持攝取2000到2300大卡熱量,比較適當。</span></div>
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<span style="font-size: large;">母乳協會陳昭惠醫師表示,重要的是,母乳媽媽一定要營養均衡,不能吃太少;但也別以為寶寶需要,就大吃特吃,反而不利。</span></div>
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<span style="font-size: large;">中醫師吳明珠指出,臨床一些患者,因為正確飲食調理後,乳汁很豐沛,完全不用刻意減重,就瘦得很漂亮;反而是有些人,為了減重,營養不充裕,影響哺乳,反而奶汁不足、瘦得也不快。</span></div>
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<span style="font-size: large;">「營養是母乳的基本。」吳明珠建議,母乳媽媽餵母乳的時候多補充優質蛋白質,但澱粉類的食物不宜過度,烹調也應該選擇較健康的方法,例如最好避開燒烤類食物。</span></div>
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<span style="font-size: large;">最重要的一點,減肥的目的應該是讓身體從不健康走向健康。如果把健康當成減肥代價,那就是本末倒置了。</span></div>
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<span style="font-size: large;"><b>延伸閱讀</b></span></div>
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<span style="font-family: "verdana" , "arial" , "georgia" , "helvetica" , sans-serif;"><span style="letter-spacing: 0.6px;"><a href="http://slimrate.blogspot.com/2019/02/GarciniaCambogia.html" target="_blank">快速減肥、產後瘦身必看!藤黃果減肥QA總整理</a></span></span></div>
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<a href="https://www.blogger.com/"><span id="goog_297061639"></span><img border="0" data-original-height="840" data-original-width="1600" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXO8K3FMLZFucrDCwoHxXRQdo1FqaHw6maouGtNoXa29IIL85GZ3UfgQQykJeNMv1BEi9QoJkiX2W9NP_mdtOZvm_SRK-eRu0jgwRd5pApe7t2u3-llv4EABqQ_d89S32oBicSfhT9RdM/s400/%25E8%2597%25A4%25E9%25BB%2583%25E6%259E%259C%25E6%25B8%259B%25E8%2582%25A5QA-01.jpg" style="background: transparent; border-radius: 0px; border: 1px solid transparent; box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px; position: relative;" width="400" /></a></div>
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<span style="font-size: medium;"><a href="http://slimrate.blogspot.com/2012/07/5-5-1510g-5-5-10g-www.html" target="_blank">加速燃燒脂肪,提高基礎代謝率的8種食物 </a></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNq5mBGIDGagZijWu7PchLL2Ourc9G5eyUhSNDzulx1hDrWxZdfX3jpCtvUPlbBrx2kfiaVz-F53SN_cjd32MnpgDNrTDuGWfGufiTg9OIh-6zWwKg71ErQFIGzMysXmh1Aowh4D5ASow/s1600/8%25E7%25A8%25AE%25E9%25A3%259F%25E7%2589%25A9%25E6%258F%2590%25E9%25AB%2598%25E4%25BB%25A3%25E8%25AC%259D_%25E5%25B7%25A5%25E4%25BD%259C%25E5%258D%2580%25E5%259F%259F+1.jpg" imageanchor="1" style="background-color: white; color: #14a3ac; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 16px; margin-left: 1em; margin-right: 1em; text-decoration-line: none;"><img alt="8種提升基礎代謝食物,燃燒脂肪" border="0" data-original-height="366" data-original-width="706" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNq5mBGIDGagZijWu7PchLL2Ourc9G5eyUhSNDzulx1hDrWxZdfX3jpCtvUPlbBrx2kfiaVz-F53SN_cjd32MnpgDNrTDuGWfGufiTg9OIh-6zWwKg71ErQFIGzMysXmh1Aowh4D5ASow/s400/8%25E7%25A8%25AE%25E9%25A3%259F%25E7%2589%25A9%25E6%258F%2590%25E9%25AB%2598%25E4%25BB%25A3%25E8%25AC%259D_%25E5%25B7%25A5%25E4%25BD%259C%25E5%258D%2580%25E5%259F%259F+1.jpg" style="background: transparent; border-radius: 0px; border: 1px solid transparent; box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px; position: relative;" title="8種提升基礎代謝食物" width="400" /></a></div>
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亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-63637232555806028382020-07-10T03:25:00.001-07:002023-04-24T18:32:41.557-07:00【產後減肥】 便秘好難瘦?6招有效改善排便 清宿便<div class="separator" style="clear: both; text-align: center;">
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<span style="color: black; font-size: large;">產後</span><span style="color: black; font-size: large;"><span style="color: black; font-size: large;">很多媽媽</span>為了恢復身材減肥,刻意節食導致養分悉數被腸胃道吸收,難以形成足量體積的排泄物,加上喝水不夠量,大便乾結偏硬造成便秘。有便秘困擾的媽咪,快看看這篇改善便祕的方法,讓你產後減肥之路更順暢。</span></div>
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<span style="color: black; font-size: large;"><span style="color: black; font-size: large;"><b><span style="color: blue;">為什麼會便祕?便祕原因有哪些 </span></b></span></span></h2>
<span style="color: black; font-size: large;"><span style="color: black; font-size: large;"><span style="background-color: #cfe2f3;">不愛運動或運動少</span></span></span><br />
<span style="color: black; font-size: large;"><span style="background-color: white;"><span style="color: black; font-size: large;"><span style="color: black; font-size: large;">不愛運動或運動少</span></span></span>導致腸道肌肉鬆弛,蠕動功能減弱,食物殘渣在腸道停留的時間延長,當水份被腸道吸收,造成大便干結、排便的肌肉無力,使糞便排不乾淨,從而發生便秘問題。</span><br />
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<span style="color: black; font-size: large;"><span style="background-color: #cfe2f3;">沒有攝取</span><span style="background-color: #cfe2f3;">纖維食物</span></span><br />
<span style="color: black; font-size: large;">平時飲食方面<span style="background-color: white;">沒有攝取纖維食物</span>,導致腸內容物過少,體積不夠刺激大腦排泄中樞引起排便反射。</span><br />
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<span style="color: black;"><span style="font-size: large;"><span style="background-color: #cfe2f3;">平時飲水不足</span></span></span><br />
<span style="color: black;"><span style="font-size: large;"><span style="background-color: white;">導致腸道乾燥</span>,糞便缺乏水份,不易排出。此外,</span><span style="font-size: large;">壓力、失眠也都是便秘的主要原因。說了這麼多成因,</span></span><span style="font-size: large;">來看看有哪些方法能幫助嗯嗯順暢吧!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF6-qLEsVxRa3nTfZ-rlnemx-CTsPwLOvLWaccxXwVvO3QTrtOcIhwsmJ4TkYUdDvuWKwA_eXGWyVgW1uDuq2Lx1Ggj7LVnNVPMnXeDJ_PTb40OESmzVQX9OkTs-rjXbkvI1jLPYqehCk/s1600/%25E6%258E%2592%25E4%25BE%25BF%25E5%259C%2596%25E6%2596%25876.png" style="margin-left: 1em; margin-right: 1em;"><img alt="輕鬆大便" border="0" data-original-height="630" data-original-width="889" height="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF6-qLEsVxRa3nTfZ-rlnemx-CTsPwLOvLWaccxXwVvO3QTrtOcIhwsmJ4TkYUdDvuWKwA_eXGWyVgW1uDuq2Lx1Ggj7LVnNVPMnXeDJ_PTb40OESmzVQX9OkTs-rjXbkvI1jLPYqehCk/s400/%25E6%258E%2592%25E4%25BE%25BF%25E5%259C%2596%25E6%2596%25876.png" title="排便六招" width="400" /></a></div>
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<span style="color: blue;">改善產後便祕六大方法</span> </h2>
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<span style="background-color: #cfe2f3;">1.飯後走動幫助腸胃蠕動 </span></h2>
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<span style="color: black;"><span style="font-size: large;"> 飯後休息半個小時,在家附近走動30分鍾左右。如果是午餐時間可以多走走校園或辦公室,就會不知不覺有「大號」的沖動了。</span><span style="font-size: large;"> </span></span></div>
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<span style="background-color: #cfe2f3;">2.餐餐一盤綠色蔬菜</span>
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<span style="color: black; font-size: large;"> 蔬菜含有豐富的維生素、礦物質,以及纖維素,對身體好處多多,幫助身體輕鬆排便</span><span style="color: black; font-size: large;">,無論是涼拌或鮮炒蔬菜都是不錯的選擇。</span><br />
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<b><span style="background-color: #cfe2f3;"><span style="color: black; font-size: large;">3.多吃助便食物</span></span></b></h2>
<span style="color: magenta;"><span style="font-size: large;">黑木耳-膳食纖維高 </span></span><br />
<span style="font-size: large;">想助排便,補充纖維素是首要目標,乾的黑木耳膳食纖維含量高,每100公克有6.5公克膳食纖維,黑木耳富含水溶性纖維素,能穩定血糖,幫助腸道好菌生長,促進腸胃蠕動,建議每天食用3片手掌大小的黑木耳。</span></div>
<span style="color: black; font-size: large;"><br /><span style="color: magenta;">香蕉-安神經助排便</span><br />有些人對便祕感到焦慮,反而更容易大不出來,建議可吃香蕉,不只含水溶性膳食纖維,還有鉀、鎂礦物質,有助穩定神經,放鬆心情,也有助排便,建議1天吃1根,在餐前吃,或加豆漿打成果汁在早上時飲用。<br /> </span><br />
<span style="color: black; font-size: large;"><span style="color: magenta;">奇亞籽-潤腸</span> </span><br />
<span style="color: black; font-size: large;">如果腸道阻塞嚴重,可選擇富含Omega-3的奇亞籽,不僅有飽足感,還可以幫助補充膳食纖維 </span><br />
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<span style="color: magenta;"><span style="font-size: large;">鳳梨酵素-緩解脹氣</span></span><br />
<span style="font-size: large;">由於鳳梨含有鳳梨酵素、維生素C,鳳梨酵素有助消化腸道過多的蛋白質,減緩脹氣,且有研究指出,鳳梨酵素能減輕發炎症狀,建議1天吃1個拳頭份量,在餐前吃效果更好,但有腸胃潰腸疾病的人不宜空腹食用。</span>
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<span style="font-size: large;"><span style="color: magenta;">紅棗-補氣養血</span> </span><br />
<span style="font-size: large;">許多女生因血氣不足導致便秘,紅棗有補氣養血的功能,能幫助血氣不足的人排便順暢。紅棗還可以增強人體免疫力、養顏美容。每天吃大概四、五顆就足夠了,空腹吃的時候效果最好。超市有許多真空包裝壓縮的紅棗,建議最好不要買添加糖份的紅棗,容易導致身體發胖,便祕成因可能因為血氣不足吃紅棗補血氣。</span><br />
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<span style="color: magenta;"><span style="font-size: large;">氧化鎂-放鬆腸道促排便 </span></span><br />
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<span style="font-size: large;">氧化鎂MgO為目前臨床使用治療便秘的藥物,又稱軟便劑,因不被腸壁吸收又溶於水,故能在腸中吸收水分,使大便容量增加,達到通便作用,此類藥物較不易產生依賴性。 </span></div>
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<span style="font-size: large;"><a href="https://www.blogger.com/"><span id="goog_133478767"></span>想擁有順腸人生!便祕快試看看『鎂<span id="goog_133478768"></span></a>』</span></div>
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<span style="color: magenta;"><span style="font-size: large;">火龍果-助胃腸蠕動</span></span><br />
<span style="font-size: large;"> 吃火龍果特別能通便,但吃多了會有腹瀉的現象。建議每天最多吃一顆火龍果。火龍果果肉中黑色籽粒中含有多種酶、不飽和脂肪酸及抗氧化物質,有助胃腸蠕動,達到潤腸效果,對便秘有輔助治療的作用。 </span><br />
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<a href="https://blog.wonderfulfood.com.tw/wp-content/uploads/2015/05/d41d8cd98f00b204e980153.jpeg" style="margin-left: 1em; margin-right: 1em;"><img alt="每天最多吃一顆火龍果" border="0" height="280" src="https://blog.wonderfulfood.com.tw/wp-content/uploads/2015/05/d41d8cd98f00b204e980153.jpeg" title="吃火龍果特別能通便" width="400" /></a></div>
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<span style="color: black;"><span style="background-color: #cfe2f3;">4.早上起床喝一杯白開水</span> </span></h2>
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<span style="color: black; font-size: large;">早上起床第一件事情是喝一杯白開水,加了鹽的能幫助去火、清腸胃,還能利尿,排毒,消除體內廢物,達到通便的效果。平常也要養成喝水的習慣,若沒有喝水習慣可以選擇纖美荷本茶取代含糖飲料、幫助排便。</span><span style="text-align: center;"> </span></div>
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<span style="color: black; font-size: large;"><a href="http://slimrate.blogspot.tw/2013/05/tea.html" target="_blank">補充水分有效改善便秘,自製瘦身茶</a></span> </div>
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<span style="font-size: large;"><b><span style="background-color: #cfe2f3;">5.改善便秘穴道按摩</span></b><br />以肚臍為中心,順時針輕輕畫圓按摩1分鐘後,將手掌內側放在肚臍上,由上往下輕推20下,也能夠促進排便。</span><br />
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<span style="font-size: large;"> </span><span style="text-align: left;"><span style="font-size: large;"><a href="https://youtu.be/8taLWV04vuA" target="_blank">有效改善排便!靠穴道按摩</a></span></span><iframe allow="autoplay; encrypted-media" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/8taLWV04vuA" width="560"></iframe> </div>
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<span style="font-size: large;"><b><span style="background-color: #cfe2f3;">6.規律上廁所</span></b> <br />常有便祕的人,自覺便意稍縱即逝,長久下來更難排便,建議養成規律如廁時間,如晨起盥洗完就可嘗試蹲一下培養便意。 <br /><span style="color: magenta;">注意!禁止玩手機</span><br />上廁所最忌分心,尤其容易便祕者,在排便時,玩手機、看書等,恐會增加便祕症狀,且還會延長如廁時間,若每次上廁所時間過久,長期下來直腸靜脈容易曲張,恐引發痔瘡困擾。 <br /><span style="color: magenta;">偷吃步─拿矮凳墊腳</span><br />若有難解便的狀況,建議可倚賴物理原理,拿一張約15公分高的矮凳將雙腳墊高,可幫助髖關節呈適度彎曲狀,改善排便。矮凳高度可視個人雙腿長度調整,採舒服的姿勢即可。</span><br />
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<a href="http://slimrate.blogspot.com/2018/02/Constipation.html" target="_blank"><span style="font-size: large;">有宿便困擾嗎?教你五招增加順暢「排便力」</span></a></div>
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<span style="color: black; font-size: large;"><a href="https://www.google.com.tw/search?q=%E4%BA%9E%E5%B0%BC%E5%A5%87%E4%BA%9E%E7%B1%BD&rlz=1C1GGRV_enTW751TW752&ei=Lm4CWsn9LIa30AT336_YCQ&start=0&sa=N&biw=1745&bih=818">推薦─有機奇亞籽</a> </span></div>
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<span style="color: black;"></span><a href="https://slimrate.blogspot.tw/2012/08/blog-post_9.html" target="_blank"><span style="color: black; font-size: large;">吃飽飽真享瘦,今天就從地瓜開始吧</span></a><span style="color: black;"> </span></div>
亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-56683651095555550762020-07-10T00:00:00.000-07:002020-08-13T17:14:16.658-07:00減肥第一步:先了解基礎代謝率BMR、每日消耗熱量TDEE!<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">減肥的人相信都對這兩個名詞不陌生:</span><span style="font-size: large;">基礎代謝率(BMR)和每日總消耗熱量(TDEE)。到底這兩個英文密碼各自代表什麼含義?怎麼計算?又和減肥有什麼關係呢?想減肥先了解身體各項指數,安排屬於自己的減肥計畫!</span><br />
<a name='more'></a><br />
<h2>
<span style="color: #0b5394; font-size: large;">基礎代謝率 BMR 是什麼?</span></h2>
<span style="font-size: large;">基礎代謝率(Basal Metabolic Rate , BMR)是指一個人一天內最基本需要消耗的熱量,也就是說躺著都不動的情況下,維持人體一天最基本的體能消耗最少需要吸取的熱量,包括了維持身體內各個器官的活動、腺體的分泌、神經及細胞的正常運作。 </span><br />
<h2>
<span style="color: #0b5394; font-size: large;">每日總消耗熱量 TDEE 是什麼?</span></h2>
<span style="font-size: large;">每日總消耗熱量(total daily energy expenditure,簡稱 TDEE)指的是人體在一天內消耗的熱量,除了基礎代謝率所需的能量以外,還包括運動和其他活動消耗的熱量,像是走路、上下樓梯、活動肌肉等等。因此可想而知,運動量越大的人,TDEE 也越高。</span><br />
<h2>
<span style="color: #0b5394; font-size: large;">如何計算基礎代謝率BMR</span></h2>
<ul>
<li><span style="font-size: large;">男性</span><span style="font-size: large;">:</span><span style="font-size: large;">10 x 【體重/kg】 + 6.25 x 【身高/cm】 – 5 x 【年紀】 + 5</span></li>
</ul>
<ul>
<li><span style="font-size: large;">女性:</span><span style="font-size: large;">10 x 【體重/kg】 + 6.25 x 【身高/cm】 – 5 x 【年紀】 -161</span></li>
</ul>
<span style="font-size: large;">平均而言,女性的基礎代謝率會落在 1100~1400 大卡、男性則是 1400~1700 大卡的範圍較為常見。</span><br />
<h2>
<span style="color: #0b5394;"><span style="font-size: large;">如何計算每日總消耗熱量</span><span style="font-size: large;">TDEE</span></span></h2>
<span style="font-size: large;">得到 BMR 之後,就可以來算 TDEE。TDEE 的算法非常簡單,只要根據平均一天的活動量,將 BMR 乘上不同數字就可以了。實際的數據如下表所示:</span>
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<span style="font-size: large;"></span><br />
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="background: #C6D9F1; border: solid windowtext 1.0pt; mso-background-themecolor: text2; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span style="font-size: large;"><b><span style="border: 1pt none; color: #3a3a3a; font-family: , serif; padding: 0cm;">活動量</span></b><b><span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;"><o:p></o:p></span></b></span></div>
</td>
<td style="background: #C6D9F1; border-left: none; border: solid windowtext 1.0pt; mso-background-themecolor: text2; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span style="font-size: large;"><b><span style="color: #3a3a3a; font-family: , serif;">活動量描述</span></b><b><span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;"><o:p></o:p></span></b></span></div>
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<td style="background: #C6D9F1; border-left: none; border: solid windowtext 1.0pt; mso-background-themecolor: text2; mso-background-themetint: 51; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span style="font-size: large;"><b><span lang="EN-US" style="border: 1pt none; color: #3a3a3a; font-family: "arial" , sans-serif; padding: 0cm;">TDEE </span></b><b><span style="border: 1pt none; color: #3a3a3a; font-family: , serif; padding: 0cm;">公式</span></b><b><span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;"><o:p></o:p></span></b></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span style="font-size: large;"><span style="color: #3a3a3a; font-family: , serif;">久坐</span><span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span style="font-size: large;"><span style="color: #3a3a3a; font-family: , serif;">幾乎沒有運動,像是坐辦公室的上班族</span><span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;"><span style="font-size: large;">BMR x 1.2<o:p></o:p></span></span></div>
</td>
</tr>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span style="font-size: large;"><span style="color: #3a3a3a; font-family: , serif;">輕量活動</span><span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span style="font-size: large;"><span style="color: #3a3a3a; font-family: , serif;">每週運動</span><span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;">1-3</span><span style="color: #3a3a3a; font-family: , serif;">天</span><span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;"><span style="font-size: large;">BMR x 1.375<o:p></o:p></span></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span style="font-size: large;"><span style="color: #3a3a3a; font-family: , serif;">中度活動量</span><span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;"><o:p></o:p></span></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span style="font-size: large;"><span style="color: #3a3a3a; font-family: , serif;">每週運動</span><span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;">3-5</span><span style="color: #3a3a3a; font-family: , serif;">天</span><span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;"><span style="font-size: large;">BMR x 1.55<o:p></o:p></span></span></div>
</td>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span style="font-size: large;"><span style="color: #3a3a3a; font-family: , serif;">高度活動量</span><span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span style="font-size: large;"><span style="color: #3a3a3a; font-family: , serif;">每週運動</span><span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;">6-7</span><span style="color: #3a3a3a; font-family: , serif;">天</span><span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;"><o:p></o:p></span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;"><span style="font-size: large;">BMR x 1.725<o:p></o:p></span></span></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span style="font-size: large;"><span style="color: #3a3a3a; font-family: , serif;">非常高度活動量</span><span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , sans-serif;"><o:p></o:p></span></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span style="color: #3a3a3a; font-family: , serif;"><span style="font-size: large;">幾乎每天都做高強度的運動,像是建築工人等勞力型的工作</span></span><span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , "sans-serif"; font-size: 13.0pt;"><o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt;" valign="top"><div class="MsoNormal">
<span lang="EN-US" style="color: #3a3a3a; font-family: "arial" , "sans-serif"; font-size: 13.0pt;">BMR x 1.9<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<h2>
<span style="color: #0b5394;"><span style="font-size: large;">減肥應該怎麼吃?跟</span>TDEE有什麼闗系?</span></h2>
<span style="font-size: large;">TDEE 是我們一天估計會消耗的熱量,那麼攝取等量的熱量,就表示體重不會增減,而如果攝取比 TDEE 少的熱量,則可以促進身體消耗體內堆積的脂肪,達到減重的效果。反過來說,如果想要增肥,攝取比 TDEE 多的熱量就可以達到。</span><br />
<span style="font-size: large;"><b><span style="color: red;">一般來說,會建議想減肥的人維持熱量赤字,吃比 TDEE 少300大卡的熱量;想增肥或增加肌肉的人,則吃多300大卡的熱量。</span></b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">另一方面,想減重除了減少熱量攝取,也可以提高熱量消耗,也就是我們常聽到的「提升基礎代謝率」,使 TDEE 的數值上升,如此一來不需要改變飲食,也可以達到減重效果。當然,多運動增加活動量,也可以提高 TDEE 的數值。</span><br />
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<div style="text-align: center;">
<span style="font-size: large;"><b>延伸閱讀>><a href="http://slimrate.blogspot.com/2013/01/blog-post_9.html" target="_blank">如何提高基礎代謝率?熱量消耗快躺著也能瘦!</a></b></span></div>
<div style="text-align: center;">
<br /></div>
<span style="font-size: large;">總結來說,基礎代謝率低,代表身體需要的基本能量少;基礎代謝率高,則代表身體需要的基本能量多。如果從食物攝取的熱量不足以應付基礎代謝率需要的能量,身體就會開始分解平時囤積的養分,像是脂肪和蛋白質,以維持正常生理機能。</span><br />
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<span style="font-size: large;"><b>你還要知道</b></span><br />
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2019/08/blog-post_20.html" target="_blank">為什麼喝防彈咖啡可以幫助你減肥?它有效嗎?</a></span>
<span style="font-size: large;"><br /></span><span style="font-size: large;"><a href="http://slimrate.blogspot.com/2019/08/30cla.html" target="_blank">「紅花籽油CLA」如何幫助燃脂、提升代謝?</a></span><br />
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2019/02/GarciniaCambogia.html" target="_blank">快速減肥、產後瘦身必看!藤黃果減肥QA總整理</a></span><br />
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2019/08/blog-post_29.html" target="_blank">想減肥就按這裡!提升代謝、燃脂穴道總整理</a></span>亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-50659170500218366062020-06-08T22:25:00.000-07:002020-06-08T18:57:49.049-07:00如何提高基礎代謝率?熱量消耗快躺著也能瘦!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga3z3VewQz68tA3ICJNCw1EcKYZgtlRIiwIJzCUW77uvskYKn_fB3x7MLwfGT1m6tE1yh1T5vVUoPn0MKioZv-an8j6no_vG2B1PDdi0auu3QNLIzf5sP8CBB8QuK3UVXZQc1HTXJs_FM/s1600/%25E6%258F%2590%25E5%258D%2587%25E5%259F%25BA%25E7%25A4%258E%25E4%25BB%25A3%25E8%25AC%259D%25EF%25BC%2595%25E5%25A4%25A7%25E6%258B%259B-01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="840" data-original-width="1600" height="335" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga3z3VewQz68tA3ICJNCw1EcKYZgtlRIiwIJzCUW77uvskYKn_fB3x7MLwfGT1m6tE1yh1T5vVUoPn0MKioZv-an8j6no_vG2B1PDdi0auu3QNLIzf5sP8CBB8QuK3UVXZQc1HTXJs_FM/s640/%25E6%258F%2590%25E5%258D%2587%25E5%259F%25BA%25E7%25A4%258E%25E4%25BB%25A3%25E8%25AC%259D%25EF%25BC%2595%25E5%25A4%25A7%25E6%258B%259B-01.jpg" width="640" /></a></div>
<span style="font-size: large;">想減肥的人,常面臨到減肥減到停滯、體重難下降,貨是隨著年紀增加不吃也會胖,</span><span style="font-size: large;">這些可能是你的基礎代謝太低了,所以減肥前要先了解自己基礎代謝率。正確的瘦身方法,教你5招提升基礎代謝率,</span><span style="font-size: large;">熱量消耗快躺著也能瘦!</span><br />
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<span style="font-size: large;">基礎代謝率反映人體重要器官功能運作,如呼吸、心跳、血液循環等生理活動,</span><span style="font-size: large;">及食物消化吸收的效率、肌肉活動所需最低消耗熱量。基礎代謝低的人,</span><span style="font-size: large;">吃同樣的食 物會比代謝率高的人容易胖。一般來說,嬰兒時期的基礎代謝率最高,</span><span style="font-size: large;">到了孩童時期會下降,青少年時期又上升,18-25歲時到達新高點,過25歲後,</span><span style="font-size: large;">代謝率又開始下降。</span><br />
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<span style="font-size: large;">5大招教你如何提高代謝率</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRqbdbiCUh66UhWWKt8NKhLt_70AA98V8GVCoAE7DIR84PvB-74oUVPZmIcngZfRRV0ZPUhV0hMPXIr2IphI4K2XI0-_rPDaUPCgaAsxKVTIKu9QQEUolYBH-oUx2QSo-jjjjlTyUKRHI/s1600/%25E6%259C%2589%25E6%2595%2588%25E6%258F%2590%25E5%258D%2587%25E4%25BB%25A3%25E8%25AC%259D%25E7%25AA%2581%25E7%25A0%25B4%25E5%2581%259C%25E6%25BB%25AF%25E6%259C%259F-01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="有效提高代謝率的方法" border="0" data-original-height="900" data-original-width="900" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRqbdbiCUh66UhWWKt8NKhLt_70AA98V8GVCoAE7DIR84PvB-74oUVPZmIcngZfRRV0ZPUhV0hMPXIr2IphI4K2XI0-_rPDaUPCgaAsxKVTIKu9QQEUolYBH-oUx2QSo-jjjjlTyUKRHI/s640/%25E6%259C%2589%25E6%2595%2588%25E6%258F%2590%25E5%258D%2587%25E4%25BB%25A3%25E8%25AC%259D%25E7%25AA%2581%25E7%25A0%25B4%25E5%2581%259C%25E6%25BB%25AF%25E6%259C%259F-01.jpg" title="有效提高代謝率的方法" width="640" /></a></div>
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<span style="color: #38761d; font-size: large;"><b>1、需要持之以恆的有氧運動:</b></span><br />
<span style="font-size: large;">運動是提高基礎代謝率最好、最有效的方法遵守(3.3.3) 原則(每週運動三天、每次30分鐘、運動強度心跳每分鐘130下) 。有效的有氧運動不僅在當下燃燒到體脂肪;之後體脂肪還可持續燃燒長達6小時 。</span><br />
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<span style="color: #38761d; font-size: large;"><b>2、增加肌力運動:</b></span><br />
<span style="font-size: large;">除了有氧運動讓體脂肪燃燒外,另一方面也要增加肌力訓練提高瘦肉組織,才會提高基礎代謝率。根據研究發現,平日1公斤體脂肪能消耗4-10卡;但1公斤肌肉組織卻消耗75-100卡,慢跑、登階、舉啞鈴是不錯的肌力運動。</span><br />
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<span style="color: #38761d; font-size: large;"><b>3、運動後泡熱水澡</b></span><br />
<span style="font-size: large;">人體體溫上升1℃;基礎代謝率就會上升13%,在38-40度水中基礎代謝率也會同樣效果。但需注意身體感覺到溫熱出汗才會有效果,以10~15分鐘為宜。運動後泡熱水澡不僅讓脂肪持續燃燒,基礎代謝率也會上升,所以運動後泡熱水澡睡覺也能瘦身。 </span><br />
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<span style="color: #38761d; font-size: large;"><b>4、一天2000cc白開水</b></span><br />
<span style="font-size: large;">人體60-70%的重量由水組成,體內所有生化反應都在水的幫助下,才會完成代謝體內多餘廢物。</span><br />
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<span style="color: #38761d; font-size: large;"><b>5、均衡營養</b></span><br />
<span style="font-size: large;">減肥過程中大多數的人會採取極低熱量的飲食方式,但攝取卡路里過分短少的情況下,反而造成肌肉組織的消耗與基礎代謝率的降低。長時間過低熱量的飲食方式,身體會有自我調節能力,對於任何熱量的支出,首先都是以肌肉作為因應才能維持基本生命現象。</span><br />
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<span style="font-size: large;">可幫助提升代謝減肥輔助食品</span></h2>
<span style="color: #38761d; font-size: large;"><b>紅花籽油CLA</b></span><br />
<span style="font-size: large;">「紅花籽油」是所有植物油當中 CLA 含量最高的。 CLA 可以改變體組成,降低體脂肪、增加肌肉比例,如此可促進新陳代謝。目前證實的機轉是 CLA 能促進脂肪分解酵素的活性 (促進脂肪燃燒),在運動及禁食時,會優先燃燒脂肪做為能量來源,減少肌肉肝醣耗損,維持肌肉量。因此,如想達到更好的保健效果,CLA 可以在運動前補充。</span><br />
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<span style="color: #38761d; font-size: large;"><b>胺基酸</b></span><br />
<span style="font-size: large;">外食、挑食、經常吃加工再製的劣質蛋白質食物,甚至是過度減肥營養不良,這些都會使得「胺基酸」攝取不足,導致新陳代謝變差、免疫力降低,因此適當的補充「胺基酸」可以促進新陳代謝、調節生理機能,睡前吃也能改善睡眠品質。 </span><br />
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<span style="color: #38761d; font-size: large;"><b>MCT油 / MCT粉</b></span><br />
<span style="font-size: large;">又稱中鏈甘油三酯,是通過從椰子油或棕櫚油中提取MCT而製成的油脂。MCT油可以增加脂肪燃燒,減少飢餓感並在減肥期間保護肌肉質量。</span><br />
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<span style="font-size: large;">唯有定食定量均衡營養增加運動才能讓基礎代謝率持續上升。 總之,儘管基礎代謝率會隨著年齡下降,只要遵守上列要點每天持之以恆,減肥瘦身效果是你想像不到喔!</span><br />
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<a href="http://slimrate.blogspot.com/2019/08/blog-post_29.html" target="_blank"><img border="0" data-original-height="336" data-original-width="640" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiRdbAyXY3b9lLy-e8axZgfNz9M_38kuv7gl-hLJFiYSRCxkBJ_T-Gj3TIuN4dTT_WU-cZAbLlKyjevCFQuEn5Lsnl0Dttt_rkIgiPeHk3uxujxt9pRclM9d_wUnwrQFHpNo2gV-rBSBk/s400/%25E6%258F%2590%25E5%258D%2587%25E4%25BB%25A3%25E8%25AC%259D%25E7%25A9%25B4%25E9%2581%2593%25E5%25A4%25A7%25E5%2585%25A8-01+%25281%2529.jpg" width="400" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2019/08/blog-post_29.html" target="_blank">提升代謝、燃脂穴道總整理</a></span></div>
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<a href="http://slimrate.blogspot.com/2019/08/30cla.html" target="_blank"><img border="0" data-original-height="332" data-original-width="640" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQi-J0_358YbcShuPmItCZb9-i-5Aps4qkP9YRVsRIoSie_wYnW2BrU90iS0jhJ1ThrFtXwT58l11JNs6zeWQIAc4qccohc6ZpGgOO2FwHwfvfTgV8maBSGIdaJ2DbTznMDlmpO95UCwA/s400/cla-01.jpg" width="400" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2019/08/30cla.html" target="_blank">「紅花籽油CLA」如何幫助燃脂、提升代謝?</a></span></div>
亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-85953623313417962542020-04-26T02:10:00.001-07:002021-07-05T18:12:34.170-07:00減肥不必節食!歐美最夯瘦身法-間歇性斷食<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUEL6WX2OKv_f0PeziqxhWGmUbXgrYNk9jMHrCsrGisZ0pLeAFB_PapGcN6ye54Cq9NX2m0fDpdhIGOdMGEodvlWBANCO6d2xi5ZnmJX77U6XU1f0IJemY3Yfpt5deisnbRQsbtisOpu0/s1600/%25E9%2596%2593%25E6%25AD%2587%25E6%2580%25A7%25E6%2596%25B7%25E9%25A3%259F.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="快速瘦身方法 : 間歇性斷食:方法、好處、注意事項" border="0" data-original-height="366" data-original-width="706" height="330" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUEL6WX2OKv_f0PeziqxhWGmUbXgrYNk9jMHrCsrGisZ0pLeAFB_PapGcN6ye54Cq9NX2m0fDpdhIGOdMGEodvlWBANCO6d2xi5ZnmJX77U6XU1f0IJemY3Yfpt5deisnbRQsbtisOpu0/s640/%25E9%2596%2593%25E6%25AD%2587%25E6%2580%25A7%25E6%2596%25B7%25E9%25A3%259F.jpg" title="快速瘦身方法 : 間歇性斷食:方法、好處、注意事項" width="640" /></a></div>
<span style="font-size: large;">相信大家嘗試「間歇性斷食」的主要原因大多是因為減肥。間歇性禁食減肥法是一種在瘦身時保持肌肉質量的好方法,本篇將討論間歇性斷食的執行方法以及怎麼運用在飲食計畫中,如何幫助您健康瘦身。<br /><span style="color: #0b5394;"><b></b></span></span><br />
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<span style="font-size: large;"><span style="font-size: x-large;"><b><span style="color: #0b5394;">間歇性斷食如何對減肥有幫助?</span></b></span></span></h2>
<span style="font-size: large;">透過長時間斷食,可以將身體的胰島素水平降到最低,而胰島素是身體儲存能量的一大推手,所以只要胰島素減少了,我們就可以開開心心的大肆利用身體裡積存已久的能量,也就是體脂肪,如此一來就可以輕鬆瘦啦!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjART-lRWysGibQLMvIC77F73nqsaO5Teos-hv74N6rgOaVK13ar-7-6JDKIlsbp8kwRAV19KGonAJ58g9nScYemgz1VqNgkGceXH6l5wC0yZ8gTeODd2mi8BxOP1oHR2ONisSwvjXQrHM/s1600/99963.JPG" style="margin-left: 1em; margin-right: 1em;"><img alt="如何靠間歇性斷食減重,18/6斷食執行方法" border="0" data-original-height="417" data-original-width="745" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjART-lRWysGibQLMvIC77F73nqsaO5Teos-hv74N6rgOaVK13ar-7-6JDKIlsbp8kwRAV19KGonAJ58g9nScYemgz1VqNgkGceXH6l5wC0yZ8gTeODd2mi8BxOP1oHR2ONisSwvjXQrHM/s640/99963.JPG" title="如何靠間歇性斷食減重,18/6斷食執行方法" width="640" /></a></div>
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<span style="font-size: x-large;"><span style="color: #0b5394;"><b>間歇性斷食的方法</b></span></span></h2>
<span style="font-size: large;">在斷食期間,你可以吃很少或根本不吃,這些是最流行的間歇性斷食方法:</span><br />
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<span style="font-size: large;"><b>16:8輕斷食法</b>:一天進食時間集中在8小時內,例如早上9時到下午5時可以吃東西,剩下的16小時禁食,以喝水、黑咖啡、花草茶等飲料的方式補充水分。<span style="color: blue;">但是一般人初期要直接採行一日兩餐,會有飢餓難耐的感覺,於是防彈咖啡便成了一個度過飢餓的好方法</span>。 <span style="color: red;">延伸閱讀 : <a href="https://www.yannigo.com/baike-detail/4/18/119" target="_blank">教你60秒泡好防彈咖啡</a></span></span><br />
<span style="font-size: large;"><br /><b>6:1輕斷食法</b>:周1天輕斷食,其餘6天可以正常進食。輕斷食當天的總攝入熱量應控制在700大卡左右,此法很適合在星期天執行。</span><br />
<span style="font-size: large;"><br /><b>5:2飲食</b>:以1星期為單位,任選2天為少吃日,少吃日的熱量攝取,女性不超過600大卡,男性不超過700大卡,其餘5天,正常飲食即可。</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha6TGQGhWFyx63vCWwIj_og2hc-S_LOY80x3vvpk0SRxdO6mCy-P9NUzXibFKyumGa7R1Ftp6iByG_vd-qxw8URg0G3RA_c2kupMtz1Tjdn9Dj2xG9CsdhTTZYQDmb9AorMCp4aPM-fYw/s1600/%25E5%2588%259D%25E5%25AD%25B8%25E8%2580%2585%25E9%2596%2593%25E6%25AD%2587%25E6%2580%25A7%25E6%2596%25B7%25E9%25A3%259F-01.jpg" style="margin-left: 1em; margin-right: 1em;"><img alt="初學者的16:8間歇性斷食減肥方法" border="0" data-original-height="901" data-original-width="901" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha6TGQGhWFyx63vCWwIj_og2hc-S_LOY80x3vvpk0SRxdO6mCy-P9NUzXibFKyumGa7R1Ftp6iByG_vd-qxw8URg0G3RA_c2kupMtz1Tjdn9Dj2xG9CsdhTTZYQDmb9AorMCp4aPM-fYw/s640/%25E5%2588%259D%25E5%25AD%25B8%25E8%2580%2585%25E9%2596%2593%25E6%25AD%2587%25E6%2580%25A7%25E6%2596%25B7%25E9%25A3%259F-01.jpg" title="初學者的16:8間歇性斷食減肥方法" width="640" /></a></div>
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<b><span style="color: #0b5394;"><span style="font-size: large;"><span style="font-size: x-large;">間歇性斷食如何影響你的細胞和激素</span></span></span></b></h2>
<span style="font-size: large;">當你禁食時,你的身體會在細胞和分子水平上發生一些事情。例如,您的身體調整激素水平,使儲存的身體脂肪更容易接近。您的細胞也會啟動重要的修復過程並改變基因的表達。以下是您禁食時身體發生的一些變化:</span><br />
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<span style="font-size: large;">人體生長激素(HGH):將生長激素水平焰火,增加多達5倍。這對減少脂肪和肌肉得到好處。</span><br />
<span style="font-size: large;"><br />胰島素: 胰島素敏感性改善,胰島素水平急劇下降。較低的胰島素水平使儲存的身體脂肪更容易獲得。</span><br />
<span style="font-size: large;"><br />細胞修復:當禁食時,您的細胞會啟動細胞修復過程。這包括自噬,其中細胞消化和移除積聚在細胞內舊和不正常的蛋白質。<br /> </span><br />
<span style="font-size: large;">基因:增加長壽和防止疾病。</span><br />
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<b><span style="color: #0b5394;"><span style="font-size: large;"><span style="font-size: x-large;">斷食期間的運動</span></span></span></b></h2>
<span style="font-size: large;"><span style="color: red;">• 禁食時間保持低強度的有氧運動</span><br />呼吸是一個衡量運動強度的良好的標準─能保持對話的中等速度的運動最理想。但是,如果你感到頭暈或暈眩,請觀察你的身體反應並停止鍛煉。如果你的運動強度或持續時間太長,你的鍛煉反而對你的身體是個折磨。<br /><br /><span style="color: red;">• 只在進食之後進行高強度運動</span><br />在運動期間,飲食的安排有嚴謹的規則,以盡可能燃燒脂肪,同時仍然保持身體有足夠的能量。一般來說,在越靠近你的最後一餐的時間安排中度至高強度的運度,效果越佳。這樣,你仍有足夠的肝醣來為你的運動提供燃料,並且你會降低低血糖的風險。此時可以攝取富含碳水化合物的小點心搭配高強度運動。</span><br />
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<b><span style="color: #0b5394;"><span style="font-size: x-large;">不適合間歇性斷食族群</span></span></b><br />
<span style="font-size: large;">• 癌症、三高、慢性腎臟病患者<br />• 長期服用藥物者<br />• 痛風與營養不良水腫者<br />• 睡眠品質不好<br />• 成長發育中的孩子<br />• 孕婦、生理期 </span><br />
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<span style="font-size: large;"><br />無論您決定採取間歇性禁食的方法, <span style="color: red;">每天補充水份是非常重要的,喝大量水可以使毒素從尿液,糞便和皮膚流出身體。</span><br /><br /><span style="color: red;">我希望大家從斷食中得到好處。但任何斷食和減肥計劃的最終和最重要的方面是:</span> <span style="color: blue;">更改我們的飲食習慣</span>。<span style="color: red;">可以肯定的是,羅馬不是一天建成的。人是完美的,有時你會想逃避或虛弱的時刻。但如果你能持續堅持,那麼你已經走上了健康之路。</span></span><br />
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<b><span style="font-size: medium;"><span style="color: red;"><span style="color: black;"><span style="font-size: x-large;">延伸閱讀</span></span></span></span></b></h2>
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2018/09/mctcoffee.html" target="_blank">為什麼防彈咖啡加要MCT粉?選擇MCT粉的5個理由</a><br /><a href="http://slimrate.blogspot.com/2018/10/blog-post.html" target="_blank">瘦小腹運動教學 : 瘦肚子最快最有效的6個運動</a> <br /><a href="http://slimrate.blogspot.com/2017/08/Keto-flu-vitamin.html" target="_blank">11種維他命營養,減少生酮不適症</a></span><div class="separator" style="clear: both; text-align: left;"><span style="font-size: large;"><a href="http://slimrate.blogspot.com/2018/09/3dweightloss.html">減肥秘招這樣做! 輕鬆索取纖美電子書</a></span></div>
<span style="font-size: large;"><span style="color: red;"><span style="color: black;"><span style="font-size: large;"> </span></span> </span></span><span style="font-size: large;"><span style="color: red;"></span></span>亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-1034110469662300412020-03-15T20:50:00.000-07:002020-03-15T23:13:09.540-07:00瘦腿必殺技「敲膽經」每天敲200下保證瘦大腿!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIa0S3oTZcH00-lPltLTBM5Shgh-OmKUEWfgJP-6rH1xxMooRAb4-H8RqGWCv__RnM6l2zdKlP7pLNlZxRHU0JNyn2q1L_OhK_flXuh166J1MVv0MB2k_3-0d5h-wiyXnCXKiaJXCnBDQ/s1600/%25E6%259C%25AA%25E5%2591%25BD%25E5%2590%258D-1_%25E5%25B7%25A5%25E4%25BD%259C%25E5%258D%2580%25E5%259F%259F+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="366" data-original-width="706" height="330" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIa0S3oTZcH00-lPltLTBM5Shgh-OmKUEWfgJP-6rH1xxMooRAb4-H8RqGWCv__RnM6l2zdKlP7pLNlZxRHU0JNyn2q1L_OhK_flXuh166J1MVv0MB2k_3-0d5h-wiyXnCXKiaJXCnBDQ/s640/%25E6%259C%25AA%25E5%2591%25BD%25E5%2590%258D-1_%25E5%25B7%25A5%25E4%25BD%259C%25E5%258D%2580%25E5%259F%259F+1.jpg" width="640" /></a></div>
<span style="font-size: large;">大腿相信是各位女生公認最難減的位置,而瘦腿的方法百百種,如何讓大腿不粗?如何有效瘦腿?快來試試最有效的瘦腿方法「敲膽經」 讓你小腿不粗,大腿立刻變瘦。想擁有修長雙腿,快加入敲膽經行列吧!</span><br />
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<b><span style="color: #cc0000;"><span style="font-size: large;">敲膽經不只可瘦腿還可排毒</span><span style="font-size: large;">!</span></span></b><br />
<span style="font-size: large;">中醫常說,『症現於四肢五官,病存於五臟六腑』,當臟器<br />功能失調時,只要刺激相關的經絡就能有效強化臟腑機能,最簡單又方變的養生好方法,就是敲經絡。</span><br />
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<span style="font-size: large;">主要在強迫膽汁的分泌,提升人體的吸收能力,造血系統。使大腿外側堆積的垃圾排出,使臀部和大腿外側的脂肪減少,約一至二個月就會感覺褲管變大外氣色也變好。 </span><br />
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<span style="font-size: large;"><br />膽經是一條從頭到腳的經絡,在大腿外側的一段,只有一條膽經。膽經不通的人,大腿外側會堆積脂肪 ( 實際上是人體排不掉的垃圾 )。愛好強烈運動的人,這些垃圾就會往下流動,而堆積在小腿肚上。因此大腿內、外側較胖 ( 現代女人的主要煩惱 ) 或蘿蔔腿 ( 愛好有氧、跑步運動的女人多數如此 ) 的人,膽功能必定不好。 </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHmtNr9T3ENU6aOgdkbiX6daPTmXPVZtVjV0sfg150OZTbSYCysGoZHJc8mYz50EyNbIKwwvbrWbFmOdWWnpdovRwECIqTSUD37TpHGMiNylMlB1ZwwH09anKJUkC7MpxW7CpnNsgHT1U/s1600/%25E6%2595%25B2%25E8%2586%25BD%25E7%25B6%2593%25E7%2598%25A6%25E5%25A4%25A7%25E8%2585%25BF-01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="敲膽經瘦大腿的瘦腿方法" border="0" data-original-height="971" data-original-width="971" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHmtNr9T3ENU6aOgdkbiX6daPTmXPVZtVjV0sfg150OZTbSYCysGoZHJc8mYz50EyNbIKwwvbrWbFmOdWWnpdovRwECIqTSUD37TpHGMiNylMlB1ZwwH09anKJUkC7MpxW7CpnNsgHT1U/s640/%25E6%2595%25B2%25E8%2586%25BD%25E7%25B6%2593%25E7%2598%25A6%25E5%25A4%25A7%25E8%2585%25BF-01.jpg" title="敲膽經瘦大腿的瘦腿方法" width="640" /></a></div>
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<span style="font-size: large;"><span style="color: #cc0000;"><b>敲膽經方法</b></span> </span><br />
<span style="font-size: large;">屁股凹處至大腿外側的四個穴位點依序敲打:<span style="color: red;">「環跳穴」 →「風市穴」 →「中瀆穴」 → 「膝陽關穴」。</span></span><br />
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<span style="font-size: large;">每敲打四下算一次,每天敲左右大腿各五十次,也就是左右各兩百下。由於大腿肌肉和脂肪都很厚,因此必需用力,而且以每秒大約兩下的節奏敲,才能有效刺激穴位。 </span><br />
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<span style="font-size: large;"><b><span style="color: #cc0000;"><a href="https://www.yannigo.com/webpage/9" target="_blank"><img alt="bmi測驗" border="0" data-original-height="566" data-original-width="800" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0RdgZzYSlqA8AFUxeFjp8OjiIzcHkKzXzPSS2cfh321bwTzkP-MKPUA62elWvwGiN09YswP4hwW7vZq_q4hnQXas1Rsqr2uBVQ9ysFeH5ix2I5ua5Tyt36cGqa92qXCPNtcFbVZYYKV4/s320/%25E6%25B8%259B%25E8%2582%25A5-01.jpg" title="減肥測驗" width="320" /></a></span></b></span></div>
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<span style="font-size: large;"><b><span style="color: #cc0000;">敲到烏青才有效?錯了!</span></b><br />不管是用敲打或推揉法,只要按到有痠漲感即可,不一定要有紅痧或烏青才行。如果選擇推揉的方式,建議先抹上少許精油,如果手力不夠,也可以用瑜珈棍輔助。</span><br />
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<b><span style="color: #cc0000;"><span style="font-size: large;">不是每個人都能敲,有以下禁忌:</span></span></b><br />
<span style="font-size: large;">1、飯後一小時別敲</span><br />
<span style="font-size: large;">2、孕婦及月經來勿敲</span><br />
<span style="font-size: large;">3</span><span style="font-size: large;"><span style="font-size: large;">、</span>晚上11點後不敲(睡前不敲)</span><br />
<span style="font-size: large;">4</span><span style="font-size: large;"><span style="font-size: large;">、</span>老人體弱者少敲</span><br />
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<span style="font-size: large;">不想被被別人說成大象腿,從現在開始實施你的瘦腿計劃,敲膽經瘦腿法不妨是一種好的選擇哦!</span><br />
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<span style="font-size: large;">延伸閱讀</span><br />
<span style="font-size: large;"><a href="https://slimrate.blogspot.com/2012/08/blog-post_1498.html" target="_blank">睡覺也能燃燒脂肪?了解胺基酸減肥法</a> </span><br />
<span style="font-size: large;"><a href="https://slimrate.blogspot.com/2012/01/blog-post.html" target="_blank">『 體脂肪如何燃燒』圖解體脂肪分解過程!</a> </span><br />
<a href="https://slimrate.blogspot.com/2013/07/blog-post.html" target="_blank"><span style="font-size: large;">6種夏日消脂減肥茶飲,取代飲料輕盈無負擔!</span></a><br />
<span style="font-size: large;"><a href="https://slimrate.blogspot.com/2017/11/VegetableJuice.html" target="_blank">什麼是「綠拿鐵」?改善便秘體質減肥排毒超健康</a> </span>亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-12276691975140353822019-10-05T18:24:00.000-07:002019-10-05T00:31:56.329-07:00產後瘦不下來?把握3大重點幫你快速瘦身!<div style="text-align: left;">
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<span style="font-size: large;">女人都想擁有完美的身型,尤其很多產後媽媽,以為生完就會瘦,沒想到一個不注意產後一年、兩年肚子還是瘦不下去。</span><span style="font-size: large;">如何靠</span><span style="font-size: large;">減肥餐菜單+運動輕鬆享瘦?產後人妻們,產後快速瘦身秘訣在這,</span><span style="font-size: large;">過了產後6個月</span><span style="font-size: large;">黃金減肥期,還是可以輕鬆瘦下來!</span><br />
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<span style="font-size: large;">產後有效快速減肥</span><span style="font-size: large;">3大重點</span></h2>
<span style="font-size: large;"><b style="background-color: #fff2cc;">1. 維持運動習慣</b></span><br />
<span style="font-size: large;">產後可以依照個人狀況,</span><span style="font-size: large;">開始運動行程</span><br />
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<li><span style="font-size: large;">自然產,約一星期後就能開始。</span></li>
<li><span style="font-size: large;">剖腹產,約一個月後就能開始,記得先確認傷口癒合狀況。</span></li>
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<span style="font-size: large;">運用「531」的原則,即「一星期五天、一次三十分鐘、心跳達110下」。最初先從低強度的有氧運動開始;一個月後,再慢慢加入簡單的肌力訓練</span><span style="font-size: large;">;</span><span style="font-size: large;">一般產婦可在產後六個月到一年內回到正常規律的運動,建議可以慢慢增加運動頻率到「一週 2~3 次有氧運動和一週 2 次肌力訓練」,</span><span style="font-size: large;">雖然大家都說產後六個月內是產後黃金瘦身期,但仍然得傾聽身體的聲音,按部就班循序漸進,狀況不許可就不進行激烈運動。</span><br />
<span style="font-size: large;"><span style="color: #38761d;">推薦閱讀>> <a href="http://slimrate.blogspot.com/2013/08/7.html" target="_blank">產後減肥運動三階段動作示範總整理</a></span></span><br />
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<span style="background-color: #fff2cc; font-size: large;"><b>2. 飲食控制</b></span><br />
<span style="font-size: large;">飲食控制和運動相輔相成,達到減重效果,按照「國人膳食營養素參考攝取量(DRIs)」建議,產婦在哺乳期的營養補充,每天以增加500大卡為宜,因此哺乳媽咪不用擔心,只要均衡攝取營養、不挑食,還是可以健康得哺乳</span><span style="font-size: large;">。</span><br />
<span style="font-size: large;"><br /></span>
<span style="color: #38761d;"><span style="font-size: large;">推薦閱讀>></span><span style="font-size: large;"><a href="http://slimel.blogspot.com/2012/12/20.html#more" target="_blank">產後瘦身餐單四大重點:多攝取500大卡熱量+補鈣!</a></span></span><br />
<div>
<br />
<span style="background-color: #fff2cc; font-size: large;"><b>3. 提升基礎代謝率6大招</b></span><br />
<ul>
<li><span style="font-size: large;">多喝水</span></li>
<li><span style="font-size: large;">有氧運動</span></li>
<li><span style="font-size: large;">重量訓練</span></li>
<li><span style="font-size: large;">攝取蛋白質</span></li>
<li><span style="font-size: large;">補充燃脂食物</span></li>
<li><span style="font-size: large;">充足睡眠</span></li>
</ul>
<br />
<span style="color: #38761d; font-size: large;">推薦閱讀>></span><span style="color: #38761d; font-size: large;"><a href="http://slimrate.blogspot.com/2012/07/5-5-1510g-5-5-10g-www.html" target="_blank">加速燃燒脂肪,提高基礎代謝率的8種食物</a></span><br />
<br />
<h2>
<span style="font-size: large;">產後一年可以補充的減肥輔助食品</span></h2>
<div>
<span style="font-size: large;"><br /></span></div>
<h2>
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<span style="font-size: large;"><br /></span></div>
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<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 200.0pt;" valign="top" width="267"><div class="MsoNormal">
<span style="font-size: large;"><span style="font-family: , serif;">功效</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: , serif;">適合誰</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: , serif;">藤黃果</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: , serif;">藤黃果是一種生長在亞洲、非洲與波利尼西亞群島的果樹。果肉與果皮富含羥基檸檬酸(</span><span lang="EN-US"> Hydroxycitric
acid </span><span style="font-family: , serif;">,簡稱</span><span lang="EN-US"> HCA </span><span style="font-family: , serif;">),能抑制脂質生成、增加肝臟的肝糖合成,並且抑制食慾與減少體重。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 160.4pt;" valign="top" width="214"><div class="MsoNormal">
<span style="font-size: large;"><span style="font-family: , serif;">產後坐月子顧小孩,食量不知不覺增大,可補充藤黃果抑制食慾,適合剛開始執行飲食控制的媽咪。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: , serif;">紅花籽油</span><span lang="EN-US">CLA<o:p></o:p></span></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 200.0pt;" valign="top" width="267"><div class="MsoNormal">
<span style="font-size: large;"><span style="font-family: , serif;">紅花籽油為所有植物油中,含</span><span lang="EN-US">CLA</span><span style="font-family: , serif;">量最高的。共軛亞麻油酸</span><span lang="EN-US"> (CLA) </span><span style="font-family: , serif;">的功能,是降低身體儲藏脂肪的能力,並促使已儲存的脂肪轉化為能量。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: , serif;">適合體脂肪過高、中廣型、下半身肥胖,想減肥與降體脂肪的媽咪。</span><span lang="EN-US"><o:p></o:p></span></span></div>
</td>
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<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 54.4pt;" valign="top" width="73"><div class="MsoNormal">
<span style="font-size: large;"><span style="font-family: , serif;">綠咖啡</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 200.0pt;" valign="top" width="267"><div class="MsoNormal">
<span style="font-size: large;"><span style="font-family: , serif;">咖啡豆含有綠原酸,是一種酚酸類的物質,過去有研究指出,綠原酸能幫助控制血糖、脂肪細胞代謝;但咖啡豆如果經過烤焙,綠原酸就會大量流失,只有綠咖啡才能保留豐富的綠原酸。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span style="font-size: large;"><span style="font-family: , serif;">隨著年紀增長代謝降低,綠咖啡可以幫助提升代謝,適合在家或上班久坐,少運動的媽咪。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<span lang="EN-US"><span style="font-size: large;">MCT<o:p></o:p></span></span></div>
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<span style="font-size: large;"><span lang="EN-US">MCT</span><span style="font-family: , serif;">油中文為中鏈脂肪酸,是一種飽和脂肪酸。能直接從腸細胞進入門靜脈作爲即時能量使用或轉換成酮體,幫助延長斷食時間。</span><span lang="EN-US"><o:p></o:p></span></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 160.4pt;" valign="top" width="214"><div class="MsoNormal">
<span style="font-size: large;"><span style="font-family: , serif;">想減肥的媽咪可以喝一杯</span><span lang="EN-US">MCT</span><span style="font-family: , serif;">防彈咖啡取代早餐</span><span lang="EN-US"><o:p></o:p></span></span></div>
</td>
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</tbody></table>
</h2>
<div>
<br /></div>
<br /></div>
</div>
<div style="text-align: left;">
<span style="font-size: large;"></span><br />
<span style="color: blue; font-size: large;"><b>延伸閱讀</b></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://slimrate.blogspot.com/2019/02/GarciniaCambogia.html" target="_blank"><img alt="快速減肥、產後瘦身必看!藤黃果減肥QA總整理" border="0" data-original-height="336" data-original-width="640" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXO8K3FMLZFucrDCwoHxXRQdo1FqaHw6maouGtNoXa29IIL85GZ3UfgQQykJeNMv1BEi9QoJkiX2W9NP_mdtOZvm_SRK-eRu0jgwRd5pApe7t2u3-llv4EABqQ_d89S32oBicSfhT9RdM/s400/%25E8%2597%25A4%25E9%25BB%2583%25E6%259E%259C%25E6%25B8%259B%25E8%2582%25A5QA-01.jpg" title="快速減肥、產後瘦身必看!藤黃果減肥QA總整理" width="400" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2019/02/GarciniaCambogia.html" target="_blank">快速減肥、產後瘦身必看!藤黃果減肥QA總整理</a></span></div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://slimrate.blogspot.com/2019/01/NaturalAppetite.html" target="_blank"><img alt="吃對才會瘦!10大抑制食慾食物清單,再也不怕胖!" border="0" data-original-height="336" data-original-width="640" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSDJiAcfWIk9SJ0eWsi9706GPOs8KXgDhR4uDXNUM3i043gKQpf8KtNKlfmyNg7tLvPNN2OwmeE2kpcaVYBuePAApsxbHXlBzGaavQNvOuhv0mxUVCO2gCGClXquJXu_K2E2KcPOYslc0/s400/%25E6%258A%2591%25E5%2588%25B6%25E9%25A3%259F%25E6%2585%25BE%25E6%2583%25B3%25E7%2598%25A6%25E5%2590%2583%25E9%2580%2599%25E4%25BA%259B-01.jpg" title="吃對才會瘦!10大抑制食慾食物清單,再也不怕胖!" width="400" /></a></div>
<div style="text-align: center;">
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2019/01/NaturalAppetite.html" target="_blank">吃對才會瘦!10大抑制食慾食物清單,再也不怕胖!</a></span></div>
</div>
亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-80574498498878141292019-08-29T17:07:00.000-07:002019-09-03T00:07:35.176-07:00想減肥就按這裡!提升代謝、燃脂穴道總整理<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYegVBlmUJIi5_oXXyPvyH2h0cdHCBGQwoG24byskpqJqLzbJzAjZCyof3MOmS1Wsc5q0Bgd7wF5Em72YXNJcnYlBw_NHh1RXgkLIOqdGWOBrHXYP5fSvryH3VwzUsXO5o3bPyHJwZGFM/s1600/%25E6%258F%2590%25E5%258D%2587%25E4%25BB%25A3%25E8%25AC%259D%25E7%25A9%25B4%25E9%2581%2593%25E5%25A4%25A7%25E5%2585%25A8-01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="840" data-original-width="1600" height="330" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYegVBlmUJIi5_oXXyPvyH2h0cdHCBGQwoG24byskpqJqLzbJzAjZCyof3MOmS1Wsc5q0Bgd7wF5Em72YXNJcnYlBw_NHh1RXgkLIOqdGWOBrHXYP5fSvryH3VwzUsXO5o3bPyHJwZGFM/s640/%25E6%258F%2590%25E5%258D%2587%25E4%25BB%25A3%25E8%25AC%259D%25E7%25A9%25B4%25E9%2581%2593%25E5%25A4%25A7%25E5%2585%25A8-01.jpg" width="640" /></a></div>
<span style="font-size: large;">擁有完美身材絕對不可忽略減肥這件事,為有效打擊「肥胖」,從節食、斷食到特殊食材瘦身法,但其實提升基礎代謝率才是成功減肥不復胖的不二法門,除了靠運動、飲食控制外,還可以按摩穴道增加代謝。告訴你瘦身必知的8大穴位,幫你越按越瘦輕鬆燃脂!</span><br />
<a name='more'></a><span style="font-size: large;">以中醫的觀點來說,每一個經絡所對應的器官不同,按對穴道可以疏通氣血、刺激相對應的器官運作以達到提升新陳代謝,有研究顯示穴道按摩可以抑制肥胖賀爾蒙的分泌。</span><br />
<span style="font-size: large;"><br /></span>
<br />
<ul>
<li><span style="color: red;"><b><span style="font-size: large;">按摩方式:以拇指對準穴位按壓,以稍微有痛感的力道按壓,各6~8次</span><span style="font-size: large;">。</span></b></span></li>
</ul>
<h2>
<span style="font-size: large;">8穴道提升代謝瘦小腹</span></h2>
<div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigSpFLkOCNUa5CM7V2xX9ZLGy1Ufs5Zb-Vq7Wf3FIMCNYdw7FCCmMebvUVvSFTEzyPOlIN7hQ2ZqX1A5nU0C-7E3s5mxKCmDjfx5M2K9g7Dy47al76DPba9CeUZKHFmFhn7M0MavKtV-w/s1600/%25E6%258F%2590%25E5%258D%2587%25E4%25BB%25A3%25E8%25AC%259D%25E7%25A9%25B4%25E9%2581%2593-01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="971" data-original-width="971" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigSpFLkOCNUa5CM7V2xX9ZLGy1Ufs5Zb-Vq7Wf3FIMCNYdw7FCCmMebvUVvSFTEzyPOlIN7hQ2ZqX1A5nU0C-7E3s5mxKCmDjfx5M2K9g7Dy47al76DPba9CeUZKHFmFhn7M0MavKtV-w/s640/%25E6%258F%2590%25E5%258D%2587%25E4%25BB%25A3%25E8%25AC%259D%25E7%25A9%25B4%25E9%2581%2593-01.jpg" width="640" /></a></div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">1.中脘穴</span></div>
<div>
<span style="font-size: large;"></span><br />
<div>
<span style="font-size: large;">功效:提升代謝,改善胃的運作</span></div>
<span style="font-size: large;">
</span>
<br />
<div>
<span style="font-size: large;">位置:位於肚臍與劍突(胸骨尾端)連線的中間點</span></div>
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</span>
<br />
<div>
<span style="font-size: large;"><br /></span></div>
<span style="font-size: large;">
</span>
<br />
<div>
<span style="font-size: large;">2.水分穴</span></div>
<span style="font-size: large;">
</span>
<br />
<div>
<span style="font-size: large;">功效:有助於消水腫、促進新陳代謝,可避免食用冰飲造成氣血循環不佳和肥胖問題</span></div>
<span style="font-size: large;">
</span>
<div>
<span style="font-size: large;">位置:在肚臍以上約1指寬處</span></div>
<span style="font-size: large;">
<div>
<br /></div>
<div>
3.大橫穴</div>
<div>
功效:調理腸胃蠕動、保健大腸</div>
<div>
位置:天樞外側三指寬處</div>
<div>
<br /></div>
<div>
4.帶脈穴</div>
<div>
<br /></div>
<div>
功效:幫助全身新陳代謝、調帶脈、助瘦身、利腰腹</div>
<div>
位置:側腹部第十一肋游離端(章門)直下一寸八分,與肚臍相平處</div>
<div>
<br /></div>
<div>
5.天樞穴(左右各1個穴道)</div>
<div>
功效:助於促進脂肪代謝,尤以避免腹部脂肪囤積最有效,此穴亦有增加腸胃蠕動、避免便祕的效果</div>
<div>
位置:肚臍兩側約3指寬</div>
<div>
<br /></div>
<div>
6.氣海穴</div>
<div>
功效:幫助脂肪燃燒,可順通氣血循環,還可以改善經期不順、生理痛、白帶分泌異常、浮腫等問題</div>
<div>
位置:肚臍下2指寬處</div>
<div>
<br /></div>
<div>
7.大巨穴(左右個1個穴道)</div>
<div>
功效:消除腹部脹滿、減少便秘助排便、排出體內多餘水分</div>
<div>
位置:肚臍下3指寬,再往左/右各3指</div>
<div>
<br /></div>
<div>
8.關元穴</div>
<div>
功效:消除水腫,緩解經痛、益腎氣</div>
<div>
位置:肚臍下4指寬。</div>
<div>
<br /></div>
<h2>
<span style="font-size: large;">瘦腿5穴道增加循環</span></h2>
<div>
1.三陰交穴<br />
功效:三陰交穴即是肝經、脾經及腎經的交會處。下半身循環不好,容易水腫虛胖的人,可以多按這個穴位!刺激經脈的暢通,活絡代謝!<br />
位置:雙腿內側,腳踝上方四指寬處<br />
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2.陰陵泉<br />
功效:多按陰陵泉這個穴位,可以祛濕,因此代謝不好的女生,可以多按這個穴位,來幫助循環!<br />
位置:膝蓋下方,拇指與食指扣住脛骨兩側凹下處,由膝蓋往下可找到一處凹陷處<br />
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3.然古穴<br />
功效:適度刺激「然古穴」能幫助改善腎臟機能,進而促進代謝,將人體導向易瘦的體質。<br />
位置:手指從腳踝內側往足弓的方向移動,在隆起的骨頭下方邊緣有一凹陷處,那裡就是穴位。<br />
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4.血海穴<br />
功效:按血海穴能順暢淋巴循環,讓你大腿、小腿一起瘦!<br />
位置:血海穴的位置在大腿內側,膝蓋上方三指處按下去若有痠痛感,表示你找對位置了。<br />
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5.足三里<br />
功效:長期按壓此處不僅能讓你瘦腿,還能舒緩痛經、加強消化系統,對於女性的婦科症狀大有幫助<br />
位置:位於小腿外側上方處,可從膝蓋以下三指處開始找,壓到有痠痛感就代表你找對位置了<br />
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亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-80489608176665617692019-08-21T10:00:00.000-07:002019-08-21T22:28:42.656-07:00提升基礎代謝這樣做!「兩個動作」快速增加你的基礎代謝<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtJN9erEO7R-0uc07fjI1s6CrRzyQDUOWiTBXfhjWHJfEmcw-3gWZnKUF4g-n1rVJVqRi2GOTrrKBwpkJmgK7qmGwuepVbm0c-1UY-m5aRWmYjFyHDHX07yRVcucLe1NjGrQW4XRJ2-e8/s1600/%25E9%2581%258B%25E5%258B%2595%25E5%25A2%259E%25E5%258A%25A0%25E4%25BB%25A3%25E8%25AC%259D.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="366" data-original-width="706" height="330" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtJN9erEO7R-0uc07fjI1s6CrRzyQDUOWiTBXfhjWHJfEmcw-3gWZnKUF4g-n1rVJVqRi2GOTrrKBwpkJmgK7qmGwuepVbm0c-1UY-m5aRWmYjFyHDHX07yRVcucLe1NjGrQW4XRJ2-e8/s640/%25E9%2581%258B%25E5%258B%2595%25E5%25A2%259E%25E5%258A%25A0%25E4%25BB%25A3%25E8%25AC%259D.jpg" width="640" /></a></div>
<span style="font-size: large;"><br />想要增加代謝最快的方式是什麼呢?答案是:「練肌肉」。透過力量訓練,是同時可以提高你基礎代謝的好方法,而全身大約70%的肌肉聚集在大腿、臀部等處,因此鍛鍊這二處的肌肉,推薦兩個簡單動作「深蹲、弓箭步」,能更有效率提高基礎代謝,打造代謝好的易瘦體質!</span><br />
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<span style="color: #274e13;"><span style="font-size: x-large;">為什麼提升代謝要「練肌肉」?</span></span></h2>
<span style="font-size: large;"><span style="font-size: large;">你也許會好奇為什麼增加肌肉量基礎代謝率就能提升,原因是</span></span><span style="font-size: large;">1公斤肌肉可消耗6-7卡路里的熱量,而脂肪消耗的熱量約是肌肉的1/3,約為1公斤脂肪消耗2-3卡路里的熱量。也就是肌肉消耗熱量是脂肪的三倍左右!</span><br />
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<span style="font-size: large;">由此可知,</span><span style="font-size: large;">肌肉比脂肪使用更多的卡路里,所以即使你在休息時,加強你的肌肉也會讓你成為一種更有效的卡路里燃燒機器。</span><br />
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<span style="color: #274e13;"><span style="font-size: x-large;">「臀部」佔全身70%肌肉量,想提高基礎代謝練這裡!</span></span></h2>
<span style="font-size: large;">臀部,是人體肌肉量分布最多的地方,因此鍛鍊肌肉時先從肌肉量最多的地方開始練,不僅可以消耗熱量,同時增加肌肉,讓你每天所需的基礎代謝變高,可以燃燒更多脂肪。</span><br />
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<span style="font-size: x-large;"><span style="color: #274e13;">你需要經常以這兩個動作鍛鍊你的肌肉</span></span></h2>
<span style="font-size: large;">一、深蹲</span><br />
<span style="font-size: large;"><span style="font-size: large;">深蹲這個動作能鍛煉到臀腿部85%的肌肉群,幾乎整個下肢都能鍛煉到。</span></span><br />
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<span style="color: #990000;"><span style="font-size: large;">如何正確練深蹲</span></span><br />
<span style="font-size: large;">① 自然站立,雙腿要打開至與肩膀同寬<br />② 兩手自然的垂放於兩側,眼光注視著前方。<br />③ 腳掌外向45度,膝蓋朝著腳掌向著的方向。<br />④ 下蹲時候,雙手向前伸直,肩膀與腳是同一直線上的,蹲至與大腿成直線時再站立。<br />⑤ 腰部不要踏腰,把重心放在臀部,站立時也是讓臀腿來發力 。</span><br />
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<span style="font-size: large;">不論是徒手深蹲或持壺鈴深蹲,增加雙腳之間的距離都有助增加臀部肌肉受到的刺激,因此建議深蹲時雙腳可以站得比臀部更寬,同時讓腳趾指向45度斜前方。 </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbLGBQODjDEDQ6Zt5f6NXzR_YpOQygZTlE-4AUnqwmumsfZlUxOBAxon8KmQOqNmHSuPn5FH57ZgzhTqjC1phkgBS4g9CIh-2cXYR0PEBXmRPfx13DurJsNVYRrxl1AE1LxrYE3CMLzMc/s1600/15-Exercises-To-Strengthen-And-Tone-Lower-Body-At-Home.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="練深蹲可增加身體全身代謝" border="0" data-original-height="810" data-original-width="720" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbLGBQODjDEDQ6Zt5f6NXzR_YpOQygZTlE-4AUnqwmumsfZlUxOBAxon8KmQOqNmHSuPn5FH57ZgzhTqjC1phkgBS4g9CIh-2cXYR0PEBXmRPfx13DurJsNVYRrxl1AE1LxrYE3CMLzMc/s400/15-Exercises-To-Strengthen-And-Tone-Lower-Body-At-Home.jpg" title="練深蹲可增加身體全身代謝" width="355" /></a></div>
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<span style="font-size: large;">二、弓箭步</span><br />
<span style="font-size: large;">練腿力不見得只能深蹲,弓箭步有助於強化下半身肌力,不用太重的器材就可以帶來很好的效果,而且跟日常走路、爬樓梯的動作相似,是值得練習的好動作。</span><br />
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<span style="font-size: large;"><span style="color: #990000;"><span style="font-size: large;">如何正確練弓箭步</span></span></span><br />
<span style="font-size: large;">① 軀幹保持自然直立,兩腳與髖同寬,腳尖皆朝向正前方,雙手叉腰或垂於身體兩側。<br />② 右腿向後跨一個大弓箭步,用腳尖抵住地面。接著右膝彎曲,讓臀部下沉(右大腿應該會跟地面呈垂直),直到右膝靠近地面。<br />③ 前腳膝蓋應該不會超出腳尖太多,如果發現前膝在腳尖前並感覺有壓力,請試著將重心後移。<br />④ 最後,右腳出力向上將大腿收回站立姿勢,即算完成一下。</span><br />
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<span style="font-size: large;"><span style="font-size: large;">進行弓步深蹲時微微向前傾、讓雙手直直地向下延伸到腳踝位置,能夠將部分股四頭肌與膝蓋的負擔轉移到臀部,有助自然地強化臀部肌肉。 </span> </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiywnNheBH_slgGSyLePe5ryKjPkYN62GZa6IT9ho-wSv0Qrr8KKaA1nWuuv9-sgwlliEGlXudJo9Oqq79PlyGiTO8i9fV3jbgERgoBq9JTEnD008_U6rej6OcezkEN2PyLVQhZ3gSbcuo/s1600/%25E6%258F%2590%25E5%258D%2587%25E4%25BB%25A3%25E8%25AC%259D%25E7%25B7%25B4%25E8%2587%2580%25E9%2583%25A8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="練弓箭步可增加身體全身代謝" border="0" data-original-height="600" data-original-width="600" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiywnNheBH_slgGSyLePe5ryKjPkYN62GZa6IT9ho-wSv0Qrr8KKaA1nWuuv9-sgwlliEGlXudJo9Oqq79PlyGiTO8i9fV3jbgERgoBq9JTEnD008_U6rej6OcezkEN2PyLVQhZ3gSbcuo/s400/%25E6%258F%2590%25E5%258D%2587%25E4%25BB%25A3%25E8%25AC%259D%25E7%25B7%25B4%25E8%2587%2580%25E9%2583%25A8.jpg" title="練弓箭步可增加身體全身代謝" width="400" /></a></div>
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<span style="font-size: large;"><span style="font-size: large;">一星期訓練到四次臀部是能夠讓臀部肌群成長最快的方式 ,而</span>你所做的不僅僅是幫助你增加基礎代謝。你的心臟、骨骼,甚至你的心情都會跟著受益喔!</span><br />
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<span style="color: #990000;"><b><span style="font-size: large;">推薦閱讀</span></b></span><br />
<a href="https://slimrate.blogspot.com/2019/08/30cla.html" target="_blank"><span style="font-size: large;">運動前30分鐘補充「紅花籽油CLA」幫助你燃脂、提升代謝</span></a><br />
<span style="font-size: large;"><a href="https://slimrate.blogspot.com/2013/05/slimmingfoodCLA.html" target="_blank">減肥聖品:紅花籽油CLA如何幫助你減脂 </a></span><br />
<a href="https://slimrate.blogspot.com/2013/10/WeightlossStagnation.html" target="_blank"><span style="font-size: large;">減肥遇到停滯期怎麼辦?6大招提升基礎代謝!</span></a><br />
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2018/10/blog-post.html" target="_blank">瘦小腹運動教學 : 瘦肚子最快最有效的6個運動</a></span>亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-61897314110086608702019-08-20T22:28:00.000-07:002019-09-26T00:21:11.467-07:00減肥停滯期會多久?克服停滯期的飲食與運動方法<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZlWluYPWoI5d6lRRehS2X3iOCEYPr29AzQwMa_yIN7SshjSyeyCpsIwJKA2_KpknCgn4SZHiM4MQN_XRRGQid19qEPF-GVgm3vHnMEXIkt7tj9uZMBnkYyNeTXkmdeDl4YO13nVsuhNU/s1600/%25E6%25B8%259B%25E8%2582%25A5%25E5%2581%259C%25E6%25BB%25AF%25E6%259C%259F%25E6%2594%25BB%25E7%2595%25A5%25E6%2589%258B%25E5%2586%258A-01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="減肥控制飲食一段時間後,身體攝取的熱量開始減少,產生適應現象,進入一個新平衡狀態,以致於體重遲遲無法下降,小編發現很多人在這段時間心裡會有壓力,甚至一度放棄減肥的決心。其實,這只是體重控制上的一個停滯期,只要繼續努力就會再度下降。先來了解自己是不是遇到擾惱人的停滯期,該怎麼靠飲食+運動度過呢?" border="0" data-original-height="840" data-original-width="1600" height="334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZlWluYPWoI5d6lRRehS2X3iOCEYPr29AzQwMa_yIN7SshjSyeyCpsIwJKA2_KpknCgn4SZHiM4MQN_XRRGQid19qEPF-GVgm3vHnMEXIkt7tj9uZMBnkYyNeTXkmdeDl4YO13nVsuhNU/s640/%25E6%25B8%259B%25E8%2582%25A5%25E5%2581%259C%25E6%25BB%25AF%25E6%259C%259F%25E6%2594%25BB%25E7%2595%25A5%25E6%2589%258B%25E5%2586%258A-01.jpg" title="克服停滯期飲食與運動" width="640" /></a></div>
<span style="font-size: large;">減肥控制飲食一段時間後,身體攝取的熱量開始減少,產生適應現象,</span><span style="font-size: large;">進入一個新平衡狀態,以致於體重遲遲無法下降,小編發現很多人在這段時間心裡會有壓力,甚至一度放棄減肥的決心。</span><span style="font-size: large;">其實,這只是體重控制上的一個<b>停滯期</b>,只要繼續努力就會再度下降。先來了解自己是不是遇到擾惱人的停滯期,該怎麼靠飲食+運動度過呢?</span><br />
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<h2>
<span style="color: #38761d; font-size: x-large;">為什麼會遇到減肥停滯期?</span></h2>
<span style="font-size: large;"></span><br />
<span style="font-size: large;">減肥停滯期是一種人體生理保護機制。</span><span style="font-size: large;">在減肥的前幾週,為了減肥徹底貫徹運動、少吃,會讓身體誤以為你正處於挨餓狀態,便自動開啟保護機制,儘量吸收攝取的熱量,也會降低身體的基礎代謝率,減少能量消耗,進而進入減肥停滯期。</span><br />
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<h2>
<span style="color: #38761d; font-size: x-large;">如何判斷是否在停滯期</span></h2>
<span style="font-size: large;">1.</span><span style="font-size: large;">減重計劃仍在施行,但體重停滯已達一個月、</span><span style="font-size: large;">甚至兩個月以上。</span><br />
<span style="font-size: large;">2.</span><span style="font-size: large;">每天都吃得很少,但體重卻沒有下降。症狀</span><br />
<span style="font-size: large;">3.</span><span style="font-size: large;">持續維持著運動習慣,體重卻沒有變化。</span><br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3lBnqOeDNoCfkS_YQBIyNA7uYe1gHLtQW8mSHd9qb_6D6w589OVAlEw5UhXT6nYLcMAin-6x41hyphenhyphenF9FE0c5DTVJaPusWgWAkrmb4jyg-_6DhHesltzPTLbUoe1OWfXSw3swzksyl_hNQ/s1600/14c07aa7c4e832.jpg" style="font-size: x-large; margin-left: 1em; margin-right: 1em; text-align: right;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3lBnqOeDNoCfkS_YQBIyNA7uYe1gHLtQW8mSHd9qb_6D6w589OVAlEw5UhXT6nYLcMAin-6x41hyphenhyphenF9FE0c5DTVJaPusWgWAkrmb4jyg-_6DhHesltzPTLbUoe1OWfXSw3swzksyl_hNQ/s1600/14c07aa7c4e832.jpg" /></a></div>
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<h2>
<span style="color: #38761d; font-size: x-large;">減肥停滯期多久?</span></h2>
<span style="font-size: large;">停滯期通常不會維持太久,一般是2~3週至一個月左右。</span><span style="font-size: large;">很多減肥人,遇到停滯期就灰心,這是很可惜的,因為只要渡過停滯期,體重還是會繼續下降的。 </span><br />
<span style="font-size: large;">減肥像下樓梯一樣</span><span style="font-size: large;">,</span><span style="font-size: large;">要一步步慢慢下</span><span style="font-size: large;">,</span><span style="font-size: large;">通常在你減到自己理想的體重前</span><span style="font-size: large;">,</span><span style="font-size: large;">可能會遇到好幾次的減肥停滯期,但是只要你努力突破</span><span style="font-size: large;">,</span><span style="font-size: large;">經過一次停滯期</span><span style="font-size: large;">,</span><span style="font-size: large;">就離你的減肥理想近一點</span><span style="font-size: large;">,</span><span style="font-size: large;">也不易出現復胖的情形。 </span><br />
<h2>
<span style="color: #38761d; font-size: x-large;">如何突破減肥停滯期-提高基礎代謝率</span></h2>
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<span style="font-size: large;">基礎代謝率(Basal Metabolic Rate, BMR)是人體為了維持呼吸、心跳、血液循環、體溫、腎臟過濾作用、肌肉張力、神經傳導、內分泌、細胞代謝等基本生理運作,所需要最低熱量的消耗情形。<b>因此突破減肥停滯期最需要的是「提高基礎代謝率」</b>。</span><br />
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<h2>
<span style="color: #38761d; font-size: x-large;">突破減肥停滯期小妙招</span></h2>
<b><span style="font-size: large;">1.</span><span style="font-size: large;">增加活動量</span></b><br />
<span style="font-size: large;">降低熱量攝取體重減不下來時</span><span style="font-size: large;">,</span><span style="font-size: large;">請檢視你的飲食運動量狀況</span><span style="font-size: large;">,</span><span style="font-size: large;">最有可能是你吃得太多但是運動量不夠</span><span style="font-size: large;">,</span><span style="font-size: large;">或是你的運動量充足但是熱量依然太高</span><span style="font-size: large;">,</span><span style="font-size: large;">以身體能附和的范圍為依據</span><span style="font-size: large;">,</span><span style="font-size: large;">增加你的活動量</span><span style="font-size: large;">,</span><span style="font-size: large;">降低熱量的攝取</span><span style="font-size: large;">,</span><span style="font-size: large;">停滯期一定能輕易突破。推薦閱讀:<a href="https://slimrate.blogspot.com/2019/08/metabolize.html" target="_blank">「兩個動作」快速增加你的基礎代謝</a></span><br />
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<span style="font-size: large;"><b>2.調整減肥方式</b></span><br />
<span style="font-size: large;">當某種減肥法遇到停滯期時</span><span style="font-size: large;">,</span><span style="font-size: large;">你可以藉由調整減肥方法突破</span><span style="font-size: large;">,</span><span style="font-size: large;">例如節食減肥加運動減肥、更換運動方式</span><span style="font-size: large;">,</span><span style="font-size: large;">不要讓你的身體習慣某一種減肥法</span><span style="font-size: large;">,</span><span style="font-size: large;">減肥效果才會好。 </span><br />
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<span style="font-size: large;"><b>3.多喝水</b></span><br />
<span style="font-size: large;">千萬不要怕這段期間水分會滯留在體內,就不敢喝水事實上人體體內有70%是水分;足夠的水分不但可以加速新陳代謝,更有助於排出因減重時所產生的廢物。</span><br />
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<span style="font-size: large;"><b>4.補充紅花籽油CLA</b></span><br />
<span style="font-size: large;">紅花籽油的CLA是一種強大的天然脂肪燃燒器,CLA多年來一直被用作減肥補充劑,也是健身界擁有更多肌肉,它也能提高新陳代謝率,從而有助於控制體重,提高卡路里燃燒,運動鍛煉期間的新陳代謝率,並提升自己肌肉質量。</span><br />
<span style="font-size: large;"><a href="https://soweny.blogspot.com/2019/09/cla.html" style="font-size: medium;" target="_blank"><span style="font-size: large;">【</span><span style="font-size: large;">網友</span><span style="font-size: large;">分享】CLA紅花籽油!增加代謝讓我瘦了不少</span></a></span><br />
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<span style="font-size: large;"><b>5.充足的睡眠</b></span><br />
<span style="font-size: large;">美國哥倫比亞大學(Columbia University)曾發表一份論文,研究以睡 7 小時的人為基準,發現睡 5 小時的人肥胖率高達 52%,睡 4 小時的人肥胖率更高達 73%。如果除了肥胖之外,還有睡眠不足的問題,表示肥胖也很可能是睡眠不足所導致,因此充足的睡眠也能幫助突破停滯期。</span></div>
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<span style="font-size: large;">停滯期幾乎可以說是減肥的人都會碰到</span><span style="font-size: large;">的問題,</span><span style="font-size: large;">這時候最重</span><span style="font-size: large;">要的就是要保持信心,千萬不要遇到減肥停滯期就放棄了,這樣非常可惜喔﹗一定要堅持下去,持之以恆。</span><br />
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<a href="http://slimrate.blogspot.com/2013/05/slimmingfoodCLA.html" target="_blank"><img border="0" data-original-height="332" data-original-width="640" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwsKzcgdw0nXMR3ALNuu1v5wJb0_MkdOaveZAEUXqO_zJ5deLM-cZTZTcDIXeL96-dbUO9odgkv0qCXHBR7nMNMC207leMwydZdCkcqcVp0niP8XqN6psS6_2yMaf_I9xmNnOV03h73ss/s400/%25E7%25B4%2585%25E8%258A%25B1%25E7%25B1%25BD%25E6%25B2%25B9%25E5%25A6%2582%25E4%25BD%2595%25E5%25B9%25AB%25E5%258A%25A9%25E6%25B8%259B%25E8%2582%25A5.jpg" width="400" /></a></div>
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<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2013/05/slimmingfoodCLA.html" target="_blank">紅花籽油CLA如何幫助你減脂</a></span></div>
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<a href="http://slimrate.blogspot.com/2019/08/bmr.html" target="_blank"><img border="0" data-original-height="332" data-original-width="640" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ5XhfOe55Jc3MbX-scSTjgGEkl6DUvKK4zWEOe1g-uSpkgyBtpQmKnXN5t0FAUBf9UrrHf3Oe4HsxBs3hINabiQb7xv6AmvlsftCEb5uIj4awBUHi0uYnOTtzykH_qhMn_3oje2981Os/s400/BMITDEE_%25E5%25B7%25A5%25E4%25BD%259C%25E5%258D%2580%25E5%259F%259F+1.jpg" width="400" /></a></div>
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<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2019/08/bmr.html" target="_blank">線上基礎代謝BMR 計算器</a></span></div>
亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-48222925473942068252019-08-18T00:04:00.000-07:002019-11-21T01:26:51.282-08:00運動前30分鐘補充「紅花籽油CLA」如何幫助燃脂、提升代謝?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhR99TLD6JcfPqs84MsCWW6hgIVwnrfR2q5XsroSZJa3YCVld5SxihBbev8dTDW70yXNG84q3uznhAZM7fEdZEAFEIPZ-zWTSEQz8dlYgv9SIAyRvzLf9vSs42LvOqtkIZfxTqMMdU7gk/s1600/cla-01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="763" data-original-width="1472" height="330" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhR99TLD6JcfPqs84MsCWW6hgIVwnrfR2q5XsroSZJa3YCVld5SxihBbev8dTDW70yXNG84q3uznhAZM7fEdZEAFEIPZ-zWTSEQz8dlYgv9SIAyRvzLf9vSs42LvOqtkIZfxTqMMdU7gk/s640/cla-01.jpg" width="640" /></a></div>
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<span style="font-size: large;">想減肥好辛苦,我們都知道『運動』是增加基礎代謝率最主要、而且最有效的方法,但你知道嗎?運動前30分鐘補充CLA紅花籽油,可以讓你燃脂效率大增,讓你不用動得那麼辛苦也能輕鬆甩掉體脂肪,但您知道是什麼原因嗎?</span></div>
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<span style="font-size: large;">來自紅花籽油的CLA是一種強大的天然脂肪燃燒器,</span><span style="font-size: large;">CLA多年來一直被用作減肥補充劑,也是健身界擁有更多肌肉,</span><span style="font-size: large;">它也能提高新陳代謝率,從而有助於控制體重,</span><span style="font-size: large;">提高卡路里燃燒,運動鍛煉期間的新陳代謝率,並提升自己肌肉質量。</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc0rbHcJ_czDPXuReCNVeDLVCP2me99bKy_HiNb2uY5IjBu52PJ4WUDgaGMTTYXCs72Ewv-yz2gW2w8_EUTyNvkg2pLqEtskvWkeWzeHI-Z6LCRbDn7kvyY6yM8IiEu3IHeNDa26OM4qI/s1600/%25E7%25B4%2585%25E8%258A%25B1%25E7%25B1%25BD%25E6%25B2%25B9cla.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="366" data-original-width="706" height="330" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhc0rbHcJ_czDPXuReCNVeDLVCP2me99bKy_HiNb2uY5IjBu52PJ4WUDgaGMTTYXCs72Ewv-yz2gW2w8_EUTyNvkg2pLqEtskvWkeWzeHI-Z6LCRbDn7kvyY6yM8IiEu3IHeNDa26OM4qI/s640/%25E7%25B4%2585%25E8%258A%25B1%25E7%25B1%25BD%25E6%25B2%25B9cla.jpg" width="640" /></a></div>
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<span style="color: #990000; font-size: x-large;">運動前補充CLA紅花籽油有助提升代謝?</span></h2>
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<span style="font-size: large;">共軛亞麻油酸屬於不飽和脂肪酸,市面上的錠劑多從紅花籽和芥菜籽中萃取。能夠減少脂肪酸被細胞儲存至體內,降低脂肪合成,並促進脂肪氧化,每天建議服用3~4公克(這已是最高劑量建議)。潘筱君表示,YuanG等人於2015年的Journalofagriculturalandfoodchemistry中發表,在萃取的共軛亞麻油酸中分析出2種型態,分別是「t9,c11-CLA」、「t10,c12-CLA」,其中只有後者對減少體脂肪有效,但是對於減輕體重無益,<span style="color: red;">須搭配運動才能看到效果</span>!</span></div>
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<span style="font-size: large;">CLA確實可以幫助降低體脂肪,而使用者有更好的體態(特別針對腹部及臀部)。而<span style="color: red;">CLA的使用(每日三公克)必須搭配中度運動(每週至少三天,每次至少三十分鐘),並持續至少三個月</span>,則可以有效的降低體脂肪增加肌肉組織,避免復胖。若是僅有使用CLA但是沒有搭配運動,則效果有限。</span></div>
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<a href="https://loseweightdiet05.blogspot.com/2019/11/cla.html" target="_blank"><span style="font-size: large;"><span style="font-size: large;">【</span><span style="font-size: large;">網友</span><span style="font-size: large;">分享】CLA紅花籽油!增加代謝讓我瘦了不少</span></span></a></div>
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<h2>
<span style="color: #990000; font-size: x-large;">那麼運動前你應該補充多少CLA?</span></h2>
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<span style="font-size: large;">如果您想減肥、增加基礎代謝,建議您補充約3,000毫克的CLA。CLA通常以膠囊形式出售,在飯後補充最佳。</span></div>
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<span style="font-size: large;">從現在起,減重可以不用再這麼辛苦,運動前補充輔助食品攝取足夠的「共軛亞麻油酸」(CLA)增加代謝又降低體脂肪,輕鬆甩肉不復胖。</span></div>
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<span style="font-size: large;">延伸閱讀</span></div>
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<span style="font-size: large;"><a href="https://slimrate.blogspot.com/2013/05/slimmingfoodCLA.html" target="_blank">減肥聖品:紅花籽油CLA如何幫助你減脂</a></span></div>
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<a href="https://slimrate.blogspot.com/2019/08/metabolize.html" target="_blank"><span style="font-size: large;">「兩個動作」快速增加你的基礎代謝!</span></a></div>
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<span style="font-size: large;"><a href="https://slimrate.blogspot.com/2012/07/5-5-1510g-5-5-10g-www.html" target="_blank">加速燃燒脂肪,提高基礎代謝率的8種食物</a></span></div>
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<span style="font-size: large;"><a href="https://slimrate.blogspot.com/2019/08/bmr.html" target="_blank">如何知道基礎代謝率?線上基礎代謝BMR 計算器</a></span></div>
亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-129289245894548722019-08-06T19:14:00.000-07:002019-08-21T22:52:32.373-07:00減肥遇到停滯期怎麼辦?6大招提升基礎代謝!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeMYF-FngH8qUnwum6oKTMAQpD7mFqq3PTGOh8GV3oITjzdEn7EvoNOD6gNzw3IHVJOgTkB_uru7OI_8D4DYzFEZAkWHj1aCBwuPwCo3kYnsExkaeEJaqxs5fqlbdZ0j5gRNt66aLIwAk/s1600/%25E7%25AA%2581%25E7%25A0%25B4%25E5%2581%259C%25E6%25BB%25AF%25E6%259C%259F6%25E5%25A4%25A7%25E6%258B%259B-01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="840" data-original-width="1600" height="330" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeMYF-FngH8qUnwum6oKTMAQpD7mFqq3PTGOh8GV3oITjzdEn7EvoNOD6gNzw3IHVJOgTkB_uru7OI_8D4DYzFEZAkWHj1aCBwuPwCo3kYnsExkaeEJaqxs5fqlbdZ0j5gRNt66aLIwAk/s640/%25E7%25AA%2581%25E7%25A0%25B4%25E5%2581%259C%25E6%25BB%25AF%25E6%259C%259F6%25E5%25A4%25A7%25E6%258B%259B-01.jpg" width="640" /></a></div>
<span style="font-size: large;">努力節食好久,體重卻降了一點就不動了?減肥最怕遇到惱人停滯期,有的人很快就能跨越關卡,有的人卻無法突破,甚至減肥失敗。</span><span style="font-size: large;">減肥遇到停滯期怎麼辦?告訴你6大招提升基礎代謝</span><span style="font-size: large;">率</span><span style="font-size: large;">! </span><br />
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<span style="font-size: large;"><b>所謂『減肥停滯期』就是醫學上宣稱的 "適應現象" ,是人體生理上的一種自我保護機制。</b></span><span style="font-size: large;">就算是以健康的方式減重,也一定會進入停滯期。不過,當身體再度取得平衡時,體重就會再一次下降,邁向窈窕,稱為績優停滯期。</span><br />
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<span style="font-size: large;">在績優停滯期時,注意不要以太過激烈的方式,克服停滯期。避免反而導致身體代謝下降,進入危險停滯期。另外,雖然停滯期長短有個人差異,但如果以運動等方式增加能量消耗,給身體刺激,將更容易擺脫停滯期。</span><br />
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<b><span style="font-size: x-large;">6招突破減肥停滯期</span></b></h2>
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<b><span style="color: orange; font-size: large;">1.</span><span style="color: orange; font-size: large;">提升基礎代謝率</span></b><br />
<span style="color: #444444; font-size: large;">人體消耗熱量消耗的途徑有:基礎代謝率、身體活動、食物的熱效應,其中基礎代謝率的佔比最高(65%~70%),因此擁有高基礎代謝率的人,身體燃燒的總消耗熱量會比一般人來得更多,意思是同樣都是坐著,他不用比別人多做什麼就燃燒比別人還多的熱量。</span><br />
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<span style="color: #444444; font-size: large;">延伸閱讀>><a href="http://slimrate.blogspot.tw/2013/01/blog-post_9.html" target="_blank">五招快速提高基礎代謝率方法 </a></span><br />
<span style="font-size: large;"><br /></span><span style="color: orange;"><span style="font-size: large;"><b>2.根據TDEE調整飲食份量</b></span></span><br />
<span style="font-size: large;">記錄每日攝取的卡路里,減肥的過程隨著體重減輕,TDEE也會有所不同,應隨時記錄、調整,以維持熱量赤字。</span><br />
<b><span style="font-size: large;">►</span><span style="font-size: large;">TDEE - 300 = </span><span style="font-size: large;">減肥減脂每日建議熱量攝取</span></b><br />
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<span style="font-size: large;">延伸閱讀>></span><span style="font-size: large;"><span style="color: orange;"><a href="http://slimrate.blogspot.com/2019/08/bmr.html" target="_blank">免費計算BMR、TDEE基礎代謝率</a></span></span><br />
<span style="font-size: large;"><span style="color: orange;"><span style="font-size: medium;"><br /></span></span><span style="color: orange;"><span style="font-size: small;"><b>3.多喝水</b></span></span></span><br />
<span style="font-size: large;">千萬不要怕這段期間水分會滯留在體內,就不敢喝水事實上人體體內有70%是水分;足夠的水分不但可以加速新陳代謝,更有助於排出因減重時所產生的廢物。<br /> </span><br />
<span style="color: orange;"><span style="font-size: large;"><b>4.改變運動方式</b></span></span><br />
<span style="font-size: large;">當你一遍又一遍地做同樣的運動時,你的身體會逐漸適應運動模式,遇到停滯期時,建議可以適時調整訓練菜單,有助於輕鬆突破卡闗。</span><br />
<span style="font-size: large;"><br /></span><b style="color: orange; font-size: x-large;">5.增加重量訓練</b><br />
<span style="font-size: large;">突破減肥停滯期,最好的辦法就是增加肌肉量!雖然有氧運動的過程中會消耗卡路里,但同時也有可能消耗你的肌肉,這對後續維持身材來說是非常危險的!</span><span style="font-size: large;">增加肌肉量可以增加每天燃燒的卡路里數量,提升基礎代謝率,能夠更有效的突破停滯期。</span><br />
<span style="font-size: large;"><br /></span><span style="color: orange; font-size: large;"><b>6.充足的睡眠</b></span><br />
<span style="font-size: large;">美國哥倫比亞大學(Columbia University)曾發表一份論文,研究以睡 7 小時的人為基準,發現睡 5 小時的人肥胖率高達 52%,睡 4 小時的人肥胖率更高達 73%。如果除了肥胖之外,還有睡眠不足的問題,表示肥胖也很可能是睡眠不足所導致,因此充足的睡眠也能幫助突破停滯期。</span><br />
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<span style="font-size: large;">※減重過程不是下降的曲線圖,應該如階梯般,下降一段時間會停滯一陣子,因為身體的代謝率已漸漸平穩,然後體重 便會漸漸下降,<b>千萬不要遇到減肥停滯期就放棄了,這樣非常可惜喔﹗一定要堅持下去,持之以恆。</b><br /><br />在體重順利減下幾公斤之後,會有一段時間好像不管怎麼努力,體重也不會下降。這是因為身體出現了防禦機能所產生的停滯現象。不要慌喔!這時候如果妳心灰意冷、而放棄的大吃大喝,那真是前功盡棄囉! </span><br />
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<span style="font-size: large;"><br /></span>
<span style="font-size: large;">►<a href="http://slimrate.blogspot.tw/2011/11/10.html" target="_blank">吃很少卻又瘦不下來嗎? 10個你少吃又瘦不下來的減肥問題</a></span><br />
<span style="font-size: large;">►<a href="http://slimrate.blogspot.tw/2013/10/blog-post_20.html" target="_blank">驚人的超慢跑減肥瘦身法 </a></span><br />
<span style="font-size: large;">►<a href="http://slimrate.blogspot.tw/2012/01/blog-post.html" target="_blank">如何降低體脂肪?先了解體脂肪如何分解哦! </a></span><br />
<span style="font-size: large;">► <a href="http://slimrate.blogspot.tw/2012/10/blog-post.html" target="_blank">幫你抑制食欲-檸檬蜂蜜水 </a></span></div>
亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-75016692084390171702019-08-01T23:35:00.001-07:002019-08-21T23:05:54.138-07:00怎麼增加代謝率?六種增加代謝率與五種降低代謝率的食物<span style="font-size: large;">每當我們的體重降不下來時,都覺得是新陳代謝不夠好。到底該怎麼增加代謝率呢?除了運動之外,飲食也是個非常大的因素,有些食物吃了能增加代謝率,有些食物則會減少代謝率。這裡有六種增加代謝率以及五種降低代謝率的食物,想要瘦身成功可以參考看看。</span><br />
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<a name='more'></a><span style="color: #990000; font-size: large;"><b>六種促進新陳代謝的最佳食物</b></span><br />
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<span style="font-size: large;">一、酪梨</span></h3>
<span style="font-size: large;">酪梨富含多元不飽和脂肪酸,這類「好脂肪」有助於降低壞膽固醇、提升好膽固醇;比起紅肉、奶油的飽和脂肪酸,來得健康,酪梨還可以增加飽足感,有研究發現午餐吃半個酪梨,有助於減少他們下午想吃點心的慾望。</span><span style="font-size: large;">由於酪梨熱量高,一顆將近有250大卡,相當於一碗飯的熱量,一天吃半顆較為適當。</span><br />
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<span style="font-size: large;">二、辣椒</span></h3>
<span style="font-size: large;">有研究表示,吃辣椒等辛辣食物有助於加速新陳代謝。2017年6月發表在“ 生物科學報告 ”的一項分析發現辣椒素是辣椒中的一種活性化合物,有助於加速新陳代謝,並可能在減肥中發揮作用。不妨在用餐時加入一些辣椒、辣椒醬,有助達到加速新陳代謝的效果。</span><br />
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<span style="font-size: large;">三、豆類</span></h3>
<span style="font-size: large;">豆類是優質蛋白質來源,因為裡面有胺基酸,食用會產生飽足感 ,豐富的蛋白質可以幫助維持肌肉量,在身體休息時燃燒更多的卡路里。</span><span style="font-size: large;">更有研究發現,每天吃豆類或豆類飲品,體重會減輕。</span><br />
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<span style="font-size: large;">四、全穀物</span></h3>
<span style="font-size: large;">與精製穀物不同,全穀物含有豐富纖維,具有抗發炎作用,可以有助於控制體重。像燕麥就是一種,燕麥富含可溶性纖維,有助於降低膽固醇,也有助於讓你在吃完飯後更長時間感到飽足。</span><br />
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<span style="font-size: large;">五、雞蛋</span></h3>
<span style="font-size: large;">雞蛋不僅熱量低,而且擁有蛋白質和健康脂肪,可以避免飢餓。雞蛋也有維生素B,維生素B可以促進新陳代謝,將你吃的食物轉化為能量。</span><br />
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<span style="font-size: large;">六、紅花籽油</span></h3>
<span style="font-size: large;">「紅花籽油」是所有植物油當中 CLA 含量最高的。 CLA 可以改變身體組成,降低體脂肪、增加肌肉比例,如此可促進新陳代謝。《推薦閱讀:<a href="https://slimrate.blogspot.com/2013/05/slimmingfoodCLA.html" target="_blank">CLA可以幫助你減掉腹部脂肪嗎?</a>》</span><br />
<span style="font-size: large;">CLA在一般食品中含量不高,主要來源為動物性產品,特別是反芻動物牛肉、起司、牛奶、蛋黃、羊肉與火雞肉,</span><span style="font-size: large;">因此平日中無法攝取足夠的CLA,必須適時補充CLA營養補充品,才能維持好體態。</span><br />
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<span style="font-size: large;"><b><span style="color: #990000;">五種減少代謝率的食物</span></b></span><br />
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<span style="font-size: large;">一、精緻穀物</span></h3>
<span style="font-size: large;">加工的麵包、吐司、義大利麵和米飯中的精製穀物缺乏纖維,多吃還可能導致血糖飆升,可能會破壞減肥的效果,甚至吃多了會感到疲倦以及腦袋遲鈍。</span><br />
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<span style="font-size: large;">二、含糖飲料</span></h3>
<span style="font-size: large;">喝含糖飲料會減緩新陳代謝,會導致身體儲存更多脂肪。</span><span style="font-size: large;">過量攝入會增加腹部和肝臟的脂肪堆積,</span><span style="font-size: large;">還會引發多種疾病,包括糖尿病、胰島素抵抗。</span><span style="font-size: large;">在一項為期12周的研究中,體重超標和肥胖的人食用保持體重的飲食,其中攝入的含果糖飲料佔總熱量的25%,結果發現他們的代謝率顯著下降。</span><br />
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<span style="font-size: large;">三、酒</span></h3>
<span style="font-size: large;">酒精會減弱人體的脂肪代謝,我們的身體可以儲存很多營養物質,如蛋白質,碳水化合物,和脂肪,但是不能儲存酒精。</span><span style="font-size: large;">酒精含有卡路里,攝入後也會對血糖產生負面影響,因此可能會在喝了幾杯葡萄酒後想再吃點東西。</span><br />
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<span style="font-size: large;">四、含糖麥片</span></h3>
<span style="font-size: large;">在一些受歡迎品牌的麥片中,糖的成分達到35%以上,</span><span style="font-size: large;">含糖的麥片會導致血糖激增,釋放胰島素,降低代謝率。選擇全穀物、</span><span style="font-size: large;">堅果製成的麥片,並避免添加糖和油的全麥麥片最好。</span><br />
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<span style="font-size: large;">五、大豆油</span></h3>
<span style="font-size: large;">大豆油含有高卡路里和</span><span style="font-size: large;">omega</span><span style="font-size: large;">-6脂肪酸,會增加體重,降低新陳代謝。</span><span style="font-size: large;">將大豆油和其他富含omega-6脂肪酸的油換成橄欖油或亞麻籽油,或吃鮭魚等脂肪魚代替。所以選擇食物盡量不要選擇加工食品,因大部分加工食品都有添加這種油。</span><br />
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<a href="https://www.mamago.co/bmi/" target="_blank"><img alt="立即測驗BMI基礎代謝" border="0" data-original-height="283" data-original-width="400" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj86d1PFdD7kg4b4IsmbLpeSk8Klt1kQGqnS7Qo35QRU3780nkMPxDJcG4HcW3CC_ncFDuBM_PJ0PPCXXAOOsJ36jm2hUZuqEJJhF83JURPAJ9eFXJxMLKH5f-YxWjoyhaR73Req7A9SV4/s320/%25E9%2583%25A8%25E8%2590%25BD%25E6%25A0%25BC%25E5%25BB%25A3%25E5%2591%258A%25E5%259C%2596.jpg" title="立即測驗BMI基礎代謝" width="320" /></a></div>
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<span style="font-size: large;"><a href="https://slimrate.blogspot.com/2019/08/bmr.html" target="_blank">如何知道基礎代謝率?線上基礎代謝BMR 計算器</a></span></div>
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<span style="font-size: large;">延伸閱讀:</span><br />
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2018/10/blog-post.html" target="_blank">瘦小腹運動教學 : 瘦肚子最快最有效的6個運動</a> </span><br />
<span style="font-size: large;"><a href="https://slimel.blogspot.com/2018/12/blog-post.html" target="_blank">少吃多動,瘦不下來?基礎代謝率下降搞的鬼!</a></span><br />
<span style="font-size: large;"><a href="http://slimrate.blogspot.com/2017/08/insulin.html" target="_blank">容易肚子餓,想瘦先控制好「胰島素」!</a><br /><a href="http://slimrate.blogspot.com/2018/08/greatoil.html" target="_blank">正確吃好油,讓你更瘦!8種好脂肪食物 不怕胖!</a></span>亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-88568482098621631602019-07-28T20:03:00.001-07:002023-04-24T18:26:37.564-07:00加速燃燒脂肪,提高基礎代謝率的8種食物 <div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">隨著年紀增長,身體的新陳代謝明顯變差,沒有吃比較多但很容易變胖脂肪囤積,唯有提高你的新陳代謝率才是最佳減肥方法,一些天然食物已被證明可以增加新陳代謝,促進脂肪減少。這裡有8種燃燒脂肪食物,幫助你達到理想瘦身目標。</span><br />
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<b><span style="color: #990000;"><span style="font-size: large;"><span style="font-size: large;">雞蛋</span></span></span></b><br />
<span style="font-size: large;"><span style="font-size: large;">雞蛋是一種高蛋白食物,可幫助減少飢餓感,增加飽腹感。此外,蛋中含有的甲硫胺酸對肝臟有幫助,可以提高代謝、排出肝臟毒素,避免肝臟脂肪囤積。不妨將其中一餐的主食(飯、麵、麵包等)換成2顆雞蛋替代。</span></span><br />
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<b><span style="color: #990000;"><span style="font-size: large;"><span style="font-size: large;">紅花籽油</span></span></span></b><br />
<span style="font-size: large;"><span style="font-size: large;">「紅花籽油」是所有植物油當中 CLA 含量最高的。 CLA 可以改變體組成,降低體脂肪、增加肌肉比例,如此可促進新陳代謝。<span style="color: #990000;">《推薦閱讀:<a href="https://soweny.blogspot.com/2019/09/cla.html" style="font-size: medium;" target="_blank"><span style="font-size: large;">CLA紅花籽油,增加代謝讓我瘦了不少</span></a>》</span></span></span><br /><div class="separator" style="clear: both; text-align: center;"><br /></div>
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<span style="font-size: large;"><span style="font-size: large;"><b><span style="color: #990000;">辣椒</span></b> </span></span><br />
<span style="font-size: large;"><span style="font-size: large;">辣椒中所含有的辣味成分「辣椒素」,能增加人體的新陳代謝,幫助減重者消耗更多的卡路里。無論是生的、乾的,甚至於經過加工的辣椒粉,都有辣椒素的存在。不妨在用餐時加入一些辣椒、辣椒醬,有助達到加速新陳代謝的效果。 </span></span><br />
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<b><span style="color: #990000;"><span style="font-size: large;"><span style="font-size: large;">MCT油 / MCT粉</span></span></span></b><br />
<span style="font-size: large;"><span style="font-size: large;">又稱中鏈甘油三酯,是通過從椰子油或棕櫚油中提取MCT而製成的油脂。MCT油可以增加脂肪燃燒,減少飢餓感並在減肥期間保護肌肉質量。已被證明能增加在幾項研究中代謝率(<a href="https://www.ncbi.nlm.nih.gov/pubmed/12634436" target="_blank">1</a>,<a href="https://www.ncbi.nlm.nih.gov/pubmed/10232626" target="_blank">2</a>)。每天用2湯匙MCT油代替飲食中的一些脂肪可以優化脂肪燃燒。 <span style="color: #990000;">《推薦閱讀:<a href="https://www.yannigo.com/baike-detail/4/18/119" target="_blank">如何製作防彈咖啡、比例及特調喝法報你知</a>》</span></span> </span><br />
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<span style="font-size: large;"><b><span style="color: #990000;">咖啡</span></b> </span><br />
<span style="font-size: large;">咖啡因是茶及咖啡苦味的來源,可以刺激腦部活動,振奮心情,同時還有利尿效果。咖啡因能促進脂肪分解,把脂肪釋放在血液中,減少脂肪囤積在體內的機會,自然就能達到減肥的效果。</span><br />
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<span style="font-size: large;"><b><span style="color: #990000;">綠茶</span></b> </span><br />
<span style="font-size: large;">含有咖啡因和EGCG,兩者都可以促進新陳代謝,促進體重減輕,保護心臟健康,降低患癌症的風險,每天喝多達四杯綠茶可以提供許多健康益處,包括可能增加你燃燒的卡路里量。 </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQNw4XWKeNNfq8zesyFf61aoFuihDZuAqP5Y8SJhone6-crcN5Lj3tPboPLat1t5u2zdLrQ4Bd51oNWvlHEAhT9N8k9EJqITg5y5xtt_kgBwgc_TKFTdI7zICmsJTST99NATjDe5V6NI8/s1600/%25E6%258F%2590%25E5%258D%2587%25E5%259F%25BA%25E7%25A4%258E%25E4%25BB%25A3%25E8%25AC%259D%25E9%25A3%259F%25E7%2589%25A9.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="971" data-original-width="971" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQNw4XWKeNNfq8zesyFf61aoFuihDZuAqP5Y8SJhone6-crcN5Lj3tPboPLat1t5u2zdLrQ4Bd51oNWvlHEAhT9N8k9EJqITg5y5xtt_kgBwgc_TKFTdI7zICmsJTST99NATjDe5V6NI8/s640/%25E6%258F%2590%25E5%258D%2587%25E5%259F%25BA%25E7%25A4%258E%25E4%25BB%25A3%25E8%25AC%259D%25E9%25A3%259F%25E7%2589%25A9.jpg" width="640" /></a></div>
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<span style="font-size: large;"><b><span style="color: #990000;">肉桂</span></b> </span><br />
<span style="font-size: large;">肉桂能夠刺激生理循環,增加20倍血糖代謝率,每天半小匙肉桂,就能降低血糖、三酸甘油脂及總膽固醇,達到瘦身效果。</span><br />
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<b><span style="color: #990000;"><span style="font-size: large;"><span style="font-size: large;">水</span></span></span></b><br />
<span style="font-size: large;"><span style="font-size: large;">水是人體最大的組成成分,佔人體重量約60~70%。身體大部分的化學反應幾乎都需要在水的環境下才能完成,包括脂肪分解利用也需要水。因此,多喝水能加速身體的化學反應,增加體內新陳代謝率,將廢物排出體外。</span></span><br />
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<span style="font-size: large;"><b><span style="color: #990000;">麥片</span></b><br />雖然它不能消除脂肪,但燕麥是幫助減肥的有效工具。“燕麥富含可溶性纖維,有助於降低膽固醇,也有助於讓你在吃完飯後更長時間吃飽</span><br />
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<span style="font-size: large;"><b><span style="color: #990000;"><span style="font-size: x-large;">想要有效率的減肥,一定要先計算出基礎代謝率</span></span></b><br />基礎代謝率是會隨年紀增加、而逐漸下降,除了吃對的食物,幫助「越吃越瘦」的發生可能,另一個就是透過運動,讓身體消耗更多熱量、避免囤積脂肪。</span><br />
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<a href="https://www.mamago.co/bmi/"><img alt="https://www.mamago.co/bmi/" border="0" data-original-height="283" data-original-width="400" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0AvBjPp-PWJSwp9xA6d6EGb0s0Hca2qYP7OGpm0U9IWAPAngA-E6IPZMQIUdPcrn_1sEMclKOjkVDgGW-5Lwlo05LEgGqAJPs90sDIzm2A1Q1bbi9zcqSPAAMpUGGbjij0ha-bVOjdtk/s400/%25E9%2583%25A8%25E8%2590%25BD%25E6%25A0%25BC%25E5%25BB%25A3%25E5%2591%258A%25E5%259C%2596.jpg" title="計算基礎代謝率" width="400" /></a></div>
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<span style="font-size: large;">假如計算出,你的基本代謝率是1200大卡,即使整天在睡覺,沒有從事任何活動,這天消耗的熱量就是1200大卡,因此必須補充足量的1200大卡,吃太少反而會降低代謝率。</span><br />
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<span style="font-size: large;"><a href="https://slimel.blogspot.com/2018/12/blog-post.html" target="_blank">少吃多動,瘦不下來?基礎代謝率下降搞的鬼!</a></span>亞尼活力纖比例http://www.blogger.com/profile/17054659997836885882noreply@blogger.com0tag:blogger.com,1999:blog-2286127315715008116.post-47221133393947053062019-07-10T23:34:00.000-07:002019-12-16T23:21:11.702-08:003分鐘了解防彈咖啡做法、食譜、比例與配方 E-BOOK<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7-6vi10xth8vCdbCm3CmvAs3JLe5TwDKC3YucB3lHjWfV0PZjxr-HuWCQmzd19jyXwifA08Q9Omfi-wgbcrgLahVx78Ah2Ocfs0Un0Bv8mzWVJpdMeNYg-t1ZY2PhsYxAv9wYsWvleZs/s1600/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1%25E6%25AF%2594%25E4%25BE%258B%25E7%25B4%25A2%25E5%258F%2596-08.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="844" data-original-width="1600" height="329" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7-6vi10xth8vCdbCm3CmvAs3JLe5TwDKC3YucB3lHjWfV0PZjxr-HuWCQmzd19jyXwifA08Q9Omfi-wgbcrgLahVx78Ah2Ocfs0Un0Bv8mzWVJpdMeNYg-t1ZY2PhsYxAv9wYsWvleZs/s640/%25E9%2598%25B2%25E5%25BD%2588%25E5%2592%2596%25E5%2595%25A1%25E6%25AF%2594%25E4%25BE%258B%25E7%25B4%25A2%25E5%258F%2596-08.jpg" width="640" /></a></div>
<span style="font-size: large;">防彈咖啡真的有這麼神奇嗎?</span><span style="font-size: large;">防彈咖啡高油脂攝取</span><span style="font-size: large;">,</span><span style="font-size: large;">利用</span><span style="font-size: large;">椰子油或MCT,搭配生酮飲食、間歇性斷食法,</span><span style="font-size: large;">取代早餐</span><span style="font-size: large;">提供身體快速能量來源,</span><span style="font-size: large;">如何製作出《防彈咖啡》的完美比例?</span><br />
<span style="font-size: large;"></span><br />
<a name='more'></a><span style="font-size: large;">1、傳統防彈咖啡比例</span><br />
<span style="font-size: large;">2、</span><span style="font-size: large;">防彈MCT可可比例</span><br />
<span style="font-size: large;">3、</span><span style="font-size: large;">防彈MCT抹茶綠拿鐵比例</span><br />
<span style="font-size: large;">4、</span><span style="font-size: large;">防彈MCT豆漿比例</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">3分鐘了解防彈咖啡做法、食譜、比例與配方,跟著做</span><span style="font-size: large;">一杯香濃好喝的防彈咖啡出場啦!</span><br />
<span style="font-size: large;">接收到這些免費的指南請填寫下列資料</span><br />
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放心,你的隱私將會得到保護您的信息不會被出售或共享 </span><br />
<span style="font-size: large;">我們希望在你減肥努力過程中一切順利!</span><br />
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