完美女人始於優質蛋白質

苼莛生技雜誌 > Body > 完美女人始於優質蛋白質
  • 9 3 月, 2023
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變胖！怪誰？別自責，蛋白質有話要說。

站上體重機這件事，對很多女孩而言，宛如踏上刑場，電子數字定格那一刻，就像劊子手手起刀落，宣告著這次減肥計畫，又是失敗告終。
變胖！怪誰？妳十之八九會把矛頭指向脂肪，但今天，請妳放過它。我要教妳正確認知肥胖根源，讓「蛋白質」說說話。


不會吃、不懂吃；吃得少、胖得快。

完美女人始於優質蛋白質


請妳思考一下，中午走進自助餐廳，琳瑯滿目的擺盤美食，好餓喔！這時妳一定會跳出一個念頭 ，肉吃一點、魚吃一點、澱粉少一點、青菜多一點。傍晚打開外送平台，目不暇給的滿星推薦，又餓了！然後妳又會跳出一個念頭，點個炒飯或炒麵就好，不要加小菜或湯品。

妳肯定以為這樣吃營養均衡、份量不多，省錢又減肥，一兼二顧，殊不知一段時間下來，體重機上的數字，非但紋絲不動，似乎還蠢蠢欲動往上走。妳滿腹疑問 : 奇怪，我吃得少怎麼胖得快？變胖，不是妳的錯，我知道妳很努力控制飲食，死命壓抑瘋狂進食的慾望、拚命維持妳認定的少量減重鐵律。但親愛的，妳錯了，與其逼迫自己吃得少，不如跟著我吃得對。


吃不飽、更會胖！吃得對、才會瘦！

首先，拋掉【少吃就會瘦】的觀念。國外研究證實，長期限制卡路里攝取，白話叫「吃不飽」，反倒會刺激食慾。也會導致讓身體有飽足感的瘦素（leptin）減少、新陳代謝速度變慢。

華盛頓大學研究，持續節食 6 個月，飢餓素增加 24％。麻州菲奇堡州立大學研究，更嚴苛的減脂節食計畫，6 個月讓飢餓素增加 4成，白話叫「越減，越餓」。然後，最可怕的事情來了，好不容易靠餓肚子稍微看到的減重成效，卻在恢復正常飲食後消失殆盡。甚至因為吃太少而暴增的「飢餓素」作祟，造成食慾一發不可收拾，體重迅速反彈，肥胖問題不減反增，結論是「越減，越胖」。


不用餓肚子! 優質蛋白質吃到飽，減肥減到好!

對，吃飽飽也能變瘦，還越吃越健康，減肥不是非得餓到頭昏眼花、四肢發軟。我要教妳的第一步，就是認識蛋白質。

1.【控制進食量】

富含蛋白質的飲食可以增加飽足感，讓妳不容易餓，自然吃得少。

2.【降低飢餓感】

蛋白質能增加肌肉量，看看健身房那一票猛男猛女，把高蛋白當水喝就知道，身上肌肉愈多，飢餓素分泌越少，食慾也會降低。總結來說，每日攝取足夠蛋白質，首先能降低食用其他易胖食物的機會，再者，因為有效控制飢餓素分泌，也就避開了解禁後反彈復胖的風險。人體每日所需蛋白質，大概是一天總熱量的 25-30%，吃好吃滿並不容易。
因此我建議，從早餐開始讓蛋白質進入妳的飲食習慣。因為妳最能掌握吃什麼的，就是早餐。我很推薦全脂牛奶，補充優質蛋白質同時也滿足鈣質需求，再搭配水煮蛋或炒蛋荷包蛋。中午晚上如果只能外食，那請記得要從魚蛋肉豆攝取多樣蛋白質來源。
@動物性蛋白質好消化好吸收。
@植物性蛋白質能同時攝取抗氧化植化素、膳食纖維。
溫馨小提醒~~菠菜跟花椰菜都是蛋白質豐富的蔬菜，多吃無害喔！


當個蛋白質美人！吃得飽還能吃得又瘦又健康！

完美女人始於優質蛋白質

飲食失調是導致肥胖的主要原因，一昧少吃多動，可能導致減肥大計功虧一簣。在我的經驗中，攝取優質蛋白質是同時維持體態、兼顧健康，最簡單又有效的方法，真的很多人在我的建議下，利用攝取足量優質蛋白質，幫助自己達到一直以來遙不可及的體重目標，而且皮膚變得更有彈性、不容易水腫，甚至排便都順暢不少。

完美女人始於優質蛋白質

現在開始，請為自己制定一個蛋白質減重計畫，不用斤斤計較吃了多少卡路里，當妳的身體攝取到足夠蛋白質，它會告訴妳「我不需要其他熱量了」。沒空運動、天天外食、再也不是減肥失敗的藉口。請記得，完美女人始於優質蛋白質！

延伸閱讀

所有減肥法中最好吃又不復胖的「地中海飲食法」！養成Omega飲食習慣，吃出易瘦體質、終生苗條不反彈

懶人快速消水腫！韓國紅遍的激瘦纖腿襪 蘿蔔腿、象腿掰掰 高鉀食物終結代謝不良型肥胖

每天這1招養成燃脂體質、終生瘦用！提升代謝救星「Omega-3」助減重瘦身、擊潰深層體脂肪！

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