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减肥不掉秤的十大原因!(附正确减肥方法)
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控制菜量才能少食(第1页)

控制菜量才能少食

肥胖多与所消耗的能量有关,摄入的总能量往往与进食量相关,控制食物总量、各餐次的量和选择合理的餐食种类,都是减肥的必修课。

一组相关研究显示,实验中的肥胖组儿童表现出单餐大份额、高能量密度饮食的特点,尤其米饭、猪肉、鸡肉、冰激凌、薯片摄入量明显高于对照组,而蔬菜单餐量低于对照组。从生活观察中也会发现,肥胖者多的家庭,餐桌上的餐具普遍较大,食物单份量也较多。共同进餐时,不知不觉便吃下了高于自身需求量的食物,长此以往,积累的过剩能量便会让身体产生多方面的负面变化。

在家就餐,从备餐时就要开始注意控量,而不是一桌饭菜端上桌后再靠自控力来压抑食欲,控制进食量。此时与人性做斗争是更加痛苦的,因而成功率也大大降低。面对美食,进食者往往会暗示自己,先吃了这顿美食,下顿再说减肥。因此,日常备餐时根据对家人以往的了解,应减少三分之一的食材量,上桌前做好每个人的分餐,各吃各的单份量,做到每餐控量,减少能量摄入,控制体重。

此外,家庭就餐中还有一种情况,老人和妈妈容易出现此类问题,餐后发现盘中、碗中就剩几口食物,怕浪费或不想再存储,便干脆吃掉。最后每天每餐几口多余食物的积累足以导致肥胖的发生和减肥的失败。

举个例子,一碗米饭116千卡,一两鸡肉90千卡,以十分之一的剩米饭和半两鸡肉,也就是几小口的量为例,午餐和晚餐各吃下这样一份多余的食物。一个月下来便多出约3396千卡能量,每7000千卡的能量会让我们长出近1000克脂肪,这一个月的几口剩饭菜就会让我们多出近500克脂肪,一年下来就是近6000克脂肪,常年保持此类习惯的后果可想而知。

在外就餐时,先观察旁边可见菜肴的单份量,再按本桌就餐人数估量,菜式或所含食材可以多样,但总量不过量。对减肥者要注意尽量做到每份限量夹取,最好提前分好个人餐份,注意搭配好合理的种类结构,这样既满足营养需求,又有利于控量。

如果没有做到量的控制,很容易在自然进餐过程中,结构不均衡,总量超标。尤其食客在闲聊的环境中就餐时间较长,更容易聊天时夹取一口这个,吃一口那个,最后总量在无负担感的情况下,大大超标。

少做点,少点餐,少吃点,不做此类行为的积少成多,对减肥非常重要。

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