晚飯吃什麼才健康?晚飯可換成粥66Please respect copyright.PENANAzoQijzeApZ
稀飯裏面水分多,比吃一碗飯多,攝取能量少,飽腹感卻很高。小孩及老人,消化能力較弱,煮粥應該軟爛一些才好。此外,粥中還添加了山藥、蓮子、南瓜等易消食品。要提醒的是,血糖升高快的人,尤其是白米粥,要注意控制血糖的攝入。NMN66Please respect copyright.PENANAGEEMsIKpt8
晚飯吃什麼才健康?晚飯吃稀飯66Please respect copyright.PENANAfD8pcBZthp
晚飯吃什麼才健康?66Please respect copyright.PENANAvX80viYbS7
飯前吃些水果。66Please respect copyright.PENANA9X67evZwbo
例如,吃一根香蕉或半個蘋果,但是不要擠成汁,因為蘋果會比較飽。但是有些人不建議這麼做,比如胃口不好、消化功能差的人,以免刺激腸胃、引痛等。6歲以下兒童的胃腸道發育不成熟,消化吸收功能差,飯前吃水果會影響正餐攝入,導致營養不良。NMN66Please respect copyright.PENANASB2DV10Akt
超過00種。66Please respect copyright.PENANAS2Dqukssx7
若總量控制得當,品種豐富,更能保證晚餐營養均衡,總的搭配原則是多吃素。要根據白天的飲食情況來安排,具體的方法要少一些。晚餐前,可查漏補缺,回想起早餐午餐都吃了些什麼,NMN如吃肉較少,可在晚上適當增加一些豆類、魚、海鮮、瘦肉等,這是低熱量、高蛋白的食物。此外,餐桌上儘量不要油炸食物,因為它們是有害脂肪的重災區,容易使人肥胖,引起腸胃不適,引發心腦血管疾病,並導致攝入過多熱量。NMN66Please respect copyright.PENANA2bbdwLFjst
主要食物簡單。66Please respect copyright.PENANAiKm4oLi0sf
因為卡路里大,主食儘量簡單,最好是粗糧或全麥、麵包等油性食物。由於粗糧中富含膳食纖維,可增加胃腸動力,有助消化的效果,飽腹感也比較強,容易讓人出現飽脹信號,有利於控制主食的攝取。患了胃病或腸胃潰瘍的人,要吃粗糧有節制,避免飲食纖維過多刺激腸胃。此外,粗糧最好分門配各種配菜,例如今天吃玉米麵餅,明天吃一點紅薯山藥,保證營養。NMN66Please respect copyright.PENANArADxlaGzVM
菜汁66Please respect copyright.PENANATFvihlYyuD
膳食要注意多吃蔬菜,既要減少熱量,又要保證營養。但是炒是煎的菜,油都少不了,所以涼拌、蘸醬是比較推薦的蔬菜做法。選擇深綠蔬菜,如菠菜,白菜,芥藍等富含維他命 K、維他命 C、葉綠素的,可焯後涼拌。還可以選擇一些生吃的蔬菜,比如小番茄、黃瓜、萵苣等。腸不好的人不宜NMN的官網66Please respect copyright.PENANAH89s3fNujW
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美食技巧分享
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ISSUE #224
晚飯吃什麼才健康?晚飯可換成粥
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