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瘦身女王郑多燕 1天吃6餐 13年不发胖的甩肉秘诀(4)

发布日期：2014-09-27 11:12:44编辑：Chen

白色食物就像新种病毒“激肥素”！主食（碳水化合物）一定要选择褐色食物！

我所说的白色食物包括白米、面粉与砂糖（白砂糖），如果不刻意节制，这三种食物很容易让我们一口接一口，停不下来。从另一种角度来说，选择食物时只要刻意避开这三种，就能瞬间提升减肥饮食的品质。

尽管饮食量变少，也要确实摄取均衡营养，让身体随时都能补充适度适当的营养，才是减肥成功的关键。可惜的是，白米和面粉经过精制加工，去除了许多有助于减肥的优质成分。

再加上这三种食材制成的食品都很顺口，一吃就上瘾，很容易吃太多，也会造成血糖值急速上升，控制血糖值也是减肥成功的重点之一。

请各位一定要避开以精制、纯糖类制成的白色食品，尽量选择未精制的糙米、全麦面粉与五谷杂粮为主食。

即使吃同样的料理，有的人会胖，有的人却不会。关键就在进食顺序的不同！

 由于婆婆的关系，我开始研究糖尿病养生餐，深入研究之后才发现，适合糖尿病患者的饮食习惯不仅能维持家人健康，对于我的减肥计画以及抗老冻龄都很有帮助。

日常饮食最重要的就是以GI值为选择基准，避免血糖升高，就算是吃同样的料理，只要注意进食顺序，就能展现出不同效果。请先从“富含食物纤维的蔬菜”开始吃，例如沙拉或凉拌菜。接着再吃鱼和肉等含有蛋白质和脂肪的主菜，最后再吃饭、面包等碳水化合物（糖分），谨记这个进食顺序。这也是一般宴客料理或是套餐料理的出餐顺序。

光是遵循这个进食顺序，结果就会截然不同，总之就是先从食物纤维开始吃。严格来说，就是要从不会使血糖升高的低GI值食物开始吃。记住“先吃蔬菜”就对了！

请遵循蔬菜（凉拌菜、沙拉）→主菜（肉、鱼）→碳水化合物（饭、面包）的顺序进食！在餐厅单点义大利面时，最好加点沙拉，并从沙拉开始吃，就能改变饮食结果喔！

绝对要记住的饮食十大守则

一、一天吃六到八餐，绝对不挨饿。

少量多餐是不挨饿的黄金法则，只要是吃进肚里的食物，都算要计入每餐的食量。

二、无须计算卡路里！

与其在意热量，补充身体必须的营养素才是重要关键。

三、禁食减肥法会导致复胖&易胖体质！

禁食减肥法会逐渐降低代谢速度，导致易胖体质，千万不要让自己的体质变成“不吃还变胖”！

四、主食（碳水化合物）要在傍晚之前吃掉。

碳水化合物是提供身体热量的重要营养素，不过晚上摄取碳水化合物则会变成体脂肪，一定要注意！

五、在意食量之前请先思考饮食顺序！

只要改变饮食顺序就能改变营养素的吸收率，既然要瘦，就要聪明吃、聪明瘦！

六、不吃白色食品（白米、砂糖、面粉）。

白色食品可说是“激肥素”，就像新种病毒一样！基本上碳水化合物一定要选择褐色。

七、不知该怎么吃的时候，就吃彩色食材！

富含抗氧化作用的彩色食材不只能打造完美肉体，还能有效抗老！

八、重口味是引起过食的原因，饮食口味请务必清淡。

巧妙使用香草与辛香料就能满足味觉，也能避免吃太多喔！

九、睡前三小时，绝对不能进食！

晚上是身体休息的时间，因此每天的最后一餐一定要在睡前三小时吃完。

十、每周设定一天身心解放日，纾解压力！

过度忍耐会引发压力，久而久之就会吃太多，请务必适度犒赏身心！

后记

我认为减肥没有终点，因为变美是永无止尽的追求，所以减肥唯有终生持续才有意义。想要长久持续、养成习惯，最重要的当然就是不能半途而废，而且一开始不要设定太高远的目标。建议各位先设定一个可以轻松实现、门槛较低的目标，逐渐累积成功经验，从中获得成就感，就能鼓励自己坚持下去。

一开始设定的小目标可以每天都不一样，也能一直持续到养成习惯为止，例如“没运动的日子一定要擦窗户或扫地”“每天一定要吃五种颜色的蔬菜”“开车出门时，一定要将车停在离目的地较远的停车场，增加步行距离”等，都是很好的小目标。或许各位会认为这些目标太不起眼了，但唯有积少成多、积沙成塔，才是永保美丽的最佳捷径。

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