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減肥 營養衛教
1.
營養衛教
2.
食物分為幾大類?????? 1.水果類 2.蔬菜類 3.全穀根莖類(熱量高!! 地瓜、南瓜、芋頭) 4.豆魚肉蛋類 5.低脂乳品類 6.油脂與堅果種子類
3.
4.
每日所需要的熱量該怎麼算??? 身高(公尺)×身高(公尺)×22×活動係數=每日所需熱量(大卡) 活動係數 基本活動(上課)→30 打球→
35 如果有需要增重或減重的 增重→每天而外加500~1000大卡 減重→每天減500卡 例子 身高170公分,體重70公斤的同學想減肥,但每天都有打球,每日所 需熱量為多少? 1.7×1.7×22×35-500=1725大卡
5.
一碗飯有280大卡 一碗菜25大卡(不含油脂的熱量) 三根手指大小的肉一塊有55大卡
6.
7.
8.
減肥的迷思!!! 減肥就是不吃東西?! 錯!!! 了! 營養均衡最重要!! 量減半就可以
9.
減肥的禁忌!! 戒掉吃零食的習慣(等瘦了之後,在吃!) 戒掉喝飲料的習慣(喝水最健康!) 戒掉吃消夜的習慣(等瘦了之後,在吃!) 不要喝奶茶 不要吃炸物 不可吃蛋糕、甜點等等!
10.
怎麼減肥才健康?? 營養均衡最重要 搭配運動更有效 不是不能吃,只要分量控制好就可以! 現在起,吃東西的量減為吃以前的7~8成就好! 適應了之後,再減為一半的量! 如果減肥過程中,真的餓到受不了,先吃點小餅乾, 不要餓昏頭了,然後要記得跟我說,我們在做調整。 飯量減半 多吃蔬菜(如果很油,要過水),水果 肥肉不要吃
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