「想瘦身,請你跟我這樣吃」演講摘要
2020.06.10周幸蓉藥師
健康飲食第一步
- 計算目標熱量(每日所需熱量>目標熱量>基礎代謝率)
- 計算網站:
![](data:image/png;base64,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)
健康飲食第二步
- 體重:每日早上起床後量測
- 水分:體重X 30 CC
- 設定營養占比:
- 107年版「每日飲食指南」建議三大營養素比例為醣類(碳水化合物)50-60%、蛋白質10-20%、脂質20-30%
健康飲食第三步
- 借用MyFitnessPal APP免費版紀錄飲食
- 健康餐盤簡約比例為五穀雜糧:豆魚蛋肉:(菜+水果)=1:1:2
- 六大類食物詳細說明請參見國民健康署「國人膳食營養素參考攝取量」第8版。
- 皇帝豆的碳水化合物多,食用時要注意碳水化合物的熱量攝取。
- 鯖魚的熱量高油脂多。豬肉可考慮大里肌、小里肌(腰內肉)、豬頰肉。牛肉可考慮菲力、翼板(厚盤)、去油的紐約客。