g7qIIP5AWB7sk1233KRaD5_cw1 女孩們因為以生俱來的『職責』,

所以腹部和臀部較男性易囤積脂肪。

瘦瘦當然也不例外~

所以,想要有平坦又性感的腹部,

就得付出更多的努力!

昨天在『HEALTH』雜誌上看到了消除腹部脂肪的好方法,

mint-trim-waist

10 Flat-Belly Tricks

來和大家分享唷~

有好幾個方法,瘦瘦倒目前都還在執行當中,

效果真的非常好!

大家可以參考參考唷~

一、吃在黃金時刻

snack-three-o-clock

“You must eat a snack that contains protein between 3 p.m. and 4 p.m. Go for a protein bar, a piece of low-fat cheese, or some almonds with an organic apple.
No matter what, do not miss that snack. It’s important because it boosts metabolism and balances blood sugar. The lower you keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Eating every three to four hours will keep your blood sugar even, but many people tend to go five or six hours between lunch and dinner without eating.”
Natasha Turner, naturopathic doctor, author of The Hormone Diet

在中午三點到四點的時刻,就是所為的黃金神奇時刻,

這時候,最好攝取高蛋白中間小點。

無論如何千萬別跳過這餐中間小點唷~

瘦瘦的【六餐六塊腹肌】中也必定少不了中間小點,

IMAG2274

簡單的天然無糖優格配上堅果和抗澱粉,

高蛋白高纖有飽足感就是瘦瘦最愛的中間小點!

這是為了要平衡血糖,不要讓血糖的波動太大。

每隔三小時進食一次,可以穩定血糖,

不會讓『腹部殺手』~胰島素促使脂肪堆積在軀幹中段。

二、吃越少糖份,腹部越平坦

pouring-sugar-glucagon

“Eat as close to zero grams of sugar as possible. This will keep insulin levels low and also keep levels of glucagon high. Glucagon, a hormone, is the best friend you could ever have in the struggle for a flat belly! Picture Ms. Pac-Man traveling around your waistline, gobbling up fat to be used as energy. That is glucagon.
The closer to zero grams of sugar you consume, the lower your insulin and the higher your glucagon...it’s as simple as that.”
Jorge Cruise, author of The Belly Fat Cure

很多朋友問到:『真的一點糖都不可以吃嗎?』

這就要視乎你想要有多平坦的小腹囉!?

瘦瘦對於腹部的平坦度和結實程度十分的在意,

所以一點精緻糖份、甜點都不攝取。

唯一用來調味的就是---無糖天然曝曬乾果。

葡萄乾已經是瘦瘦能忍受的最大極限,

至於天然蜂蜜、天然楓糖等...為了六塊腹肌.....

和容易發胖的下圍,瘦瘦是敬而遠之的!

IMAG2474 IMAG2154

這種富含乾果的天然燕麥片,

他們的甜味真的已經非常足夠!

加入鮮奶或者是無糖優酪乳就超級美味了~

為什麼一定不可以吃糖呢?

因為胰島素會讓腹部囤積脂肪,

相反的昇糖素(glucagon)會將脂肪轉換成能量。

所以說,越少吃糖,胰島素越低,昇糖素越高,脂肪消耗越快!

GLUCAGON胰高血糖激素胰臟的朗漢斯氏島細胞分泌的一種胰臟激素,功能為通過促進糖原分解而提高血糖濃度。

三、多咀嚼,遠離大腹婆

woman-smiling-eating-salad

“Chewing is the No. 1 tip I give to prevent bloating. Chew food until it is like applesauce in your mouth. Digestion begins in the mouth, and without proper chewing, food is not well-digested. Better-digested food means less gas and bloating.”
Dawn Jackson Blatner, RD, author of The Flexitarian Diet

這是非常有醫學根據的方法!

以前瘦瘦在醫院實習時,

大腸直腸外科主任都會請剛開完刀的病患馬上咀嚼口香糖。

因為所有腸子蠕動的反射都是從嘴巴開始!

另外,多多咀嚼食物,

可以讓食物更好的分解,更容易消化,

也就是說更能改善腹部脹氣的情況唷~

越難消化,停留在腸子的時間越久,

食物停留久了,就會發酵,產生很多氣體唷~

四、控制份量

HealthyPlate_9.9.11

“Eating portion-controlled meals that include whole-grain foods and monounsaturated fats (MUFAs) throughout the day is the best way to eat for a flat belly: People who eat whole grains lose more abdominal fat. And making most of the fats you eat MUFAs reduces ab flab, research says.” —Keri Glassman, RD, author of The O2 Diet and The Snack Factor Diet

IMAG2243

每天每餐固定份量,

每個正餐都包含抗澱粉(穀物類:非白米飯、白麵包、麵食類)

和健康油質。

研究指出:吃全穀物的族群,腹部平坦的比例較高!

【HEALTH雜誌推出的~終極平坦小腹餐單】

The ultimate flat-belly menu

Best breakfast<早餐>

501727e8d7a6b.preview-300

A slice of whole-wheat bread with natural peanut butter and 1 cup of your favorite berries.

一片全麥雜糧麵包、天然花生醬、一杯莓子
Best lunch<午餐>

wp

Spinach salad with sliced avocado, grilled firm tofu, and cherry tomatoes, drizzled with a little olive oil and fresh lemon juice.

菠菜沙拉、酪梨、烤豆乾、聖女番茄配上橄欖油和檸檬汁。
Best dinner<晚餐>

DSC03378

Grilled salmon, a roasted sweet potato, and sautéed asparagus with olive oil and garlic.

烤鮭魚、烤地瓜、川燙蘆筍配上橄欖油和蒜頭。
Best snack<中間小點>

webmd_rf_photo_of_sunflower_seeds_and_yogurt

A cup of fat-free yogurt with 2 tablespoons sunflower seeds.

低脂優格配上兩茶匙的南瓜籽。

資料來源:health.com10 Flat-Belly Tricks

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