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夏季饮食瘦身小常识

http://eat.csonline.com.cn 2007年07月13日11时34分星辰美食网

　　·大量饮水

　　每次就餐前喝一大杯水，有助于压抑过旺的食欲。

　　·不饿不食

　　不饿的时候，不要吃东西，有饱的感觉时要马上停止吃东西。

　　·用小碗盘装食物

　　可以让一次取用的食物量不致过多。

　　·少吃盐

　　因为盐分令身体里的细胞水分滞留过久。

　　·减少摄入的热量

　　若每天平均减少摄入50千卡热量，一年就能减少18250千卡，相当于减少15．9公斤肉。

　　·节食只限一餐

　　减肥饮食小常识

　　1、高盐份食物致肥

　　高盐食物的主要成份是钠，它容易令水份滞留在身体，不易排出，是令身体浮肿的原因之一。

　　想瘦方法：肚饿时，最好尽量避免买些含有多盐的食物吃，例如杯面、零食、罐头等，要吃生菜沙律、生果、三文治等少盐食物。煮菜时尽量减少盐份，尽量用其他的调味料调。记住少食杯面、零食、罐头等。

　　2、高热量食物致肥　赶走脂肪应谢绝以下食物>>>

　　高热量的食物不单令人容易肥，阻碍血液循环，还会变化成一块块脂肪，它会积聚在大腿、腰等地方，想瘦的美少女还是少吃为妙。

　　想瘦方去：煮菜时尽量将油的份量减到最低，尽量选瘦的肉类，肥肉不要吃。吃沙律时尽量减少沙律酱，因沙律含有好高热量。

　　3、记住少食雪糕、朱古力、沙律酱、油炸食物等。

　　4、含钾、高纤食物及水：钾可以帮助排泄，促进细胞再生，更能帮你排除身体内多余的水份，防止水肿的情况发生。记住多食豆类、蔬菜、水果、鱼类等。纤维不但热量低，更可透过吸收水分的过程中，帮你排除体内积存的废物。

　　5、记住多食燕麦、马铃薯、小麦。

　　饮水瘦身

　　饮用做法

　　大清早：喝杯暖水清肠胃

　　一早起床，在吃个丰富早餐前先喝一大杯暖开水，有助推动肠脏蠕动，令你产生便意，帮大肠来一次大扫除，肚腩当然不再骄傲。

　　午饭时段：餐前饮水减食量

　　尝试每餐前尽量饮一杯清水，一来可以填饱咕噜咕噜响的五脏庙，降低饮食分量；二来补充身体所需的水分，加速新陈代谢。

　　怕被人发现你以饮水减肥而尴尬的话，可以一边吃饭一边喝水，分散人的注意力，而且可以拖慢进食速度，令饱意更快出现。

　　下午茶时段：闻花水戒零食

　　一到TeaTime，食欲又发作，拿出随身零食，薯片、曲奇、汽水———都是致肥美食，一个下午茶的热量高过一顿午餐呀！自问自制力不够的姐妹们，不妨在办公座位周围喷下花香喷雾，闻着可以抑制食欲。

　　晚餐时段：喝水瘦身

　　只喝水的节食瘦身法是不健康的，正确的饮水瘦身法是借摄取蛋白质和蔬菜，以降低对碳水化合物和糖分的摄取量。饮大量水后，若摄取过量碳水化合物，胃便会膨胀，所以每餐菜单应以蔬菜为主，卡路里低又不怕有胃胀情况，而且还要慢慢咀嚼，有人试过一个月内瘦10磅呢。

　　喷雾做法：将10cc无水酒精、1滴玫瑰花油（或薰衣草油亦可）先后倒入喷雾式瓶内，然后加入90cc矿泉水摇匀。

　　用法：朝天花板上喷，令全室充满花香，深呼吸一下。

　　睡前水疗沐浴瘦身法

　　最理想的减肥方法是舒服的热水浸浴，一边泡澡一边出汗，既可冲走肌肤表面的污垢，排走积聚体内的多余水分和废物，消除浮肿同时促进新陈代谢。据说入浴一小时可消耗100卡路里。

　　饮水做法

　　早餐：荷包蛋、清菜沙律

　　午餐：白饭半碗、鸡肉一片、大量蔬菜

　　晚餐：白饭一碗、肉或鱼、大量蔬菜（每日要饮1．5升水）

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