營養保健-減重怎麼吃? – 中時電子報
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營養保健-減重怎麼吃?
2015年07月16日 04:10
中國時報 林宜慧/台北報導
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什麼是最有效的減重方式?這是愛美人士亙古不變的疑問,坊間也紛紛推出瘦身餐、代餐等減重方法;但營養師強調,代餐是給沒時間吃飯的人方便其中一餐進食,不應天天吃,況且若不以運動消耗脂肪,恐怕連基礎代謝率也跟著降低。台北國泰醫院營養師林元媛強調,減重沒有特別門路,「均衡營養、少吃多動」永遠是不二法門。飲食應多選擇低升糖指數(低GI值)的食物,例如有較多纖維的五穀雜糧、蔬菜、地瓜、玉米、水果等,少吃精緻食物。
營養保健-減重怎麼吃? - 中時電子報
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營養保健-減重怎麼吃?
2015年07月16日 04:10
中國時報 林宜慧/台北報導
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什麼是最有效的減重方式?這是愛美人士亙古不變的疑問,坊間也紛紛推出瘦身餐、代餐等減重方法;但營養師強調,代餐是給沒時間吃飯的人方便其中一餐進食,不應天天吃,況且若不以運動消耗脂肪,恐怕連基礎代謝率也跟著降低。台北國泰醫院營養師林元媛強調,減重沒有特別門路,「均衡營養、少吃多動」永遠是不二法門。飲食應多選擇低升糖指數(低GI值)的食物,例如有較多纖維的五穀雜糧、蔬菜、地瓜、玉米、水果等,少吃精緻食物。
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GI值用來表示食物促使血糖上升的能力,以往用在糖尿病患者控制血糖上,林元媛指出,這套觀念也可同樣運用在減重者上。高GI值食物通常含精緻糖、精緻後澱粉,例如白飯、白麵條、白麵包、蛋糕甜點、果汁(不含糖仍屬高GI食物)。林元媛說明,當吃下高GI食物,體內血糖會快速上升,身體為了保持平衡會大量分泌胰島素,以降低血糖至正常範圍,但過多胰島素會促進體脂肪形成,血糖快速下降後也會造成飢餓感,反倒讓人吃的更多;相反,低GI食物讓血糖維持穩定,讓人不會囤積過多脂肪,也不易暴食。針對代餐,林元媛強調,坊間許多代餐宣稱替代澱粉攝取,但每天適量的澱粉、油脂跟蛋白質,其實有助於減重,其中澱粉除了能穩定提供身體能量,還可幫助燃燒脂肪,也避免掉產生能量的過程消耗掉肌肉所需的蛋白質,導致基礎代謝率下降;代餐僅適合在外奔波的業務等特殊職業,因為沒時間定時吃三餐而使用,且一天僅限一餐。診所復健科主任陳易進則指出,肌肉本身就是燃燒脂肪的利器,透過運動,脂肪量與肌肉量百分比可漸漸適度反轉,一般體脂肪較原本降5%~10%,減重效果就會明顯出來,若希望減更低,可間格時間搭配有氧運動與重量訓練,增加肌肉質量,消耗脂肪速率將跟著變快。(中國時報),