7-11宵夜減肥2025必看攻略!(持續更新)

當然,再健康的食物,經常喫,還是會喫膩的,因此,除了上述10樣食物之外,我也找出了許多便利商店中適合減重者喫的食物,整理如下,讓大家有更多元的選擇。 壽司、御飯糰這類烹煮過後又冷卻的老化澱粉,含有較多的「抗性澱粉」。 我也是三天兩頭就跑便利商店的外食族,沒辦法,實在太方便了呀! 因此,我就目前便利商店販售的食物,挑出「10樣適合減重者」的好食材,不論是早午晚餐、甚至宵夜,需要在便利商店解決時,也可以有均衡健康的選擇。

天天運動、健身就是為了雕塑出完美的身材,每一位健身人或是正在減肥的民眾對於飲食非常要求,深怕喫錯一餐,就讓先前的努力都白白浪費。 對於每天都要工作的上班族來說,三餐都要事先準備好非常困難,這時候便利商店就是非常好的選擇,但其實便利店商品琳琅滿目,若喫錯東西,很可能會讓體態變得更糟。 便利商店的好處是餐點背後都有食品標示,可以計算整天攝取的熱量值,也盡可能選擇原型食物(如地瓜、雞胸肉等)。 1公斤相當於7,700大卡,若每天減少500大卡的攝取,那15天就可以減少約1公斤。 雞蛋含有豐富的蛋白質、不飽和脂肪酸、卵磷脂、膽鹼、生物素、維生素A及葉黃素等,營養素完整,故被稱之為「理想的營養庫」。 由於雞蛋中胺基酸種類齊全, 90%以上都能被人體吸收,其「生物價」遠高於其他食物;此外,其中的優質蛋白,能夠增加餐後飽腹感,延緩胃的排空速度,有助減少熱量攝取,達到控制體重的作用。

7-11宵夜減肥: 減肥零食12 小番茄

專家推「…,雖然便利商店販賣的幾乎都是現成的食物,但還是有不少能幫助減肥的夢幻逸品喔!…24小時全年無休的超商,真的是最方便 … 以下6款7-11和全家的減脂菜單精選,外食族快快收藏,精算熱量&營養成分、忍耐一個月,瘦出 … 減肥想喫更飽,可再搭配:茶葉蛋、生菜沙拉(和風醬). 減重者」的好食材,不論是早午晚餐、甚至宵夜,需要在便利商店解決. 鮪魚屬於低脂魚類,1份(30g)鮪魚僅有55 大卡,內含7 公克的蛋白質, … 7-11▸ 這就是大家熟悉的片狀雞排了,尺寸算正常並不會太小塊,肉質像雞胸肉比較紮實,但不會太乾硬,雖有骨頭但肉算多且大塊,整體口味微辣且醃製入味好喫,不過可能因為微波過後,外皮軟爛且比較油。

  • 比較新的觀念指出,只要不是卯起來狂喫,是不會影響血脂的,所以沒有必要特別控制蛋黃攝取量喔。
  • 雖作法簡單,但專家提醒,市面上許多即沖麥片其含糖分高,喝多不健康,建議選用無糖、無奶麥片,除有營養外,還含有大量纖維素,而牛奶中含有的胺基酸,還能讓腦部放鬆狀態、産生睡意,有效預防失眠。
  • 就靠喝湯來讓自己忘卻飢餓,但記得,晚餐想用喝湯來當一餐,盡量以青菜湯、豆腐湯或者是紫菜湯為主,千萬要避免「羹類或勾芡」的湯品,因為那些都是熱量。
  • 健身教練dasolmom這回就來教大家4個簡單的瘦手臂運動,搭配上手握裝水寶特瓶,7天有效瘦手臂、瘦蝴蝶袖,副乳也消失!

營養師推薦兩個做法,第一是涼麵的醬料用量減半,第二是直接喫醬料熱量低的麵食,好比說改喫日式蕎麥麵這種醬料基底是醬油的餐點,好喫之餘也沒有熱量負擔。 同樣是清爽表現,適合夏天喫得義大利麵還有它,香蒜白酒蛤蠣麵! 裡面蛤蠣給的大方,香蒜辣椒味道顯著,沒有酒味,麵條軟而不爛有彈性,天天喫也不會膩。 在下方這支影片中,有介紹了一個網友在dcard分享超商減肥餐的搭配,會發現他的超商減肥餐的搭配有熱量過低的現象,有點像在喫仙女餐,這可能是常喫超商又要減肥的你,需要注意的地方。

7-11宵夜減肥: 熱量:烤雞薑黃飯水煮蔬菜餐 約353大卡 /  義式烤雞花椰菜飯 約258大卡

會員有義務維持密碼及帳號之機密安全,任何依照規定方法輸入會員帳號及密碼與登入資料一致時,無論是否由本人親自輸入,均將視為會員本人所使用,利用該密碼及帳號所進行的一切行為,您同意負完全責任。 辛香料可多運用咖哩粉、孜然粉、胡椒粒/粉、義式香料等等,除了可以增添風味以外,嘗起來也不會有太大的負擔。 7-11宵夜減肥2025 用手機滑臉書、IG時,常會看到動態針對非本國語言提供「翻譯年糕」,對此,就有網友好奇,其名稱究竟是如何發想,又為何要叫「年糕」,而不是其他食物? 沒想到此文曝光後,意外引來許多人「好奇+1」,更釣出臉書翻譯小組來解答。

7-11宵夜減肥

如果喜歡喫肉,或是有在健身的人,也可以把加菜換成茶葉蛋或是微波雞胸肉包,蛋白質攝取會更充足。 最新最完整的運動健身資訊,World Gym Taiwan 團隊,用心打造! 所有你想知道的內容,包含:運動教學、瘦身方法、食物營養、減肥迷思、健康資訊、烹飪食物。。。 歡迎留言告訴我們想知道的資訊,也別忘了訂閱文章,讓我們用運動健身,開始對話。 根據醫學研究發現,其實睡前能不能喫宵夜,這完全取決於你個人的健康狀態和飲食習慣。

7-11宵夜減肥: 減肥零食8 魷魚乾

6.馬鈴薯:很多人認為馬鈴薯是澱粉類食物,喫了就會發胖? 其實不然,馬鈴薯能否減肥,關鍵在於如何料理它。 專家建議,如晚上餓了,不妨可喫些馬鈴薯來填飽肚子。 因馬鈴薯含有大量膳食纖維,能順腸通便,幫助人體及時排泄代謝毒素、防止便祕。

7-11宵夜減肥

如果我12點纔要睡,我會喫宵夜,如果我11點要睡,我就不喫,因為胃排空時間約兩個小時,10點喫東西到11點還沒消化完全,此時躺下睡覺胃會脹脹的(消化不良),因此要給胃足夠的消化吸收時間,喫宵夜要在睡覺兩個小時之前。 因全麥食品有助於減肥、緩解便祕、預防糖尿病、動脈粥樣硬化,另燕麥裡的「β-聚葡萄糖」能改善消化功能並促進腸胃的蠕動、有助於排宿便,多喫有益健康。 白粥的熱量一碗約140卡,熱量不高但易餓,因此可以搭配一些低熱量小菜,如一小碟醬瓜、青菜、豆腐乳,來達到飽足感。 ▲全榖雜糧類-正餐時間可以選擇高纖的全穀類,像是地瓜、玉米、蕎麥麵、全麥吐司等,若餐間肚子餓了可以穀類飲品當作點心。 出去外面喫,不是不行,只是要承擔一些不健康的風險;像我有時候就會翻一翻家裡的冰箱,隨便拿出幾樣青菜,像是紅蘿蔔、番茄、花椰菜,切一切一起下去煮湯,或者再加一兩塊排骨,簡單又方便,完全不需要功夫,而且還很好喫。

7-11宵夜減肥: 減肥也可以喫宵夜!7樣「激瘦宵夜」喫完不用怕♥

劉燦宏說明,假如民眾有喫宵夜習慣,久而久之身體飢餓素就會調整,到了喫宵夜時間飢餓素也會上升,並會不自覺想喫東西。 低(脫)脂溫牛奶240cc約80卡,不僅可以幫助入眠,牛奶含有的色胺酸高,有鎮定功效,不僅不會發胖還可以補充鈣。 關東煮在便利商店就可以輕易取得,但選對食物很重要,要以「原形食物」為第一首選,像是蔬菜類就是很好的選擇。 上班族工作忙碌高壓,外食通常是多數人的選擇,早餐蛋餅加奶茶、午餐還在忙先來一杯珍珠奶茶、晚上再來一頓大餐或是宵夜鹽酥雞犒賞一整天的辛勞,久而久之就有肥肚跟垂屁的身材困擾。 不愛喫生冷的生菜沙拉,也可以選擇熟食的關東煮 ,像是玉米筍、娃娃菜、玉米、白蘿蔔、筍子、杏鮑菇都是高纖、低熱量的好食材,需要留意的是,關東的湯含鈉量較高,喝多了恐造成水腫,宜盡量避免。 寒冷的天氣裡,最適合拿著熱騰騰的「烤地瓜」,小口小口邊吹邊喫,一小條約 100 公克的地瓜,熱量為 100 大卡左右,卻有實實在在的飽足感喔。

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” width=”607px” alt=”7-11宵夜減肥”/>

米粉的熱量與冬粉相同,一把大約才140卡,但比起冬粉,米粉的蛋白質較高,不會像冬粉一樣喫完容易餓。 不過記得要喫湯的米粉,纔不會喫進多餘的高熱量醬料喔。 油脂、甜分 高的食物多含有大量的鈉,熱量不僅易超標也會造成身體水腫、讓腸胃不能休息、消化時間變長;辛香料多的食物會刺激腸胃,有可能整晚腸胃都會不舒服、甚至跑廁所。 香蕉含有維生素C、鉀、鎂、膳食纖維、果糖等營養成分,豐富的膳食纖維,可以潤滑腸道、促進腸道蠕動,幫助消化以及排便;鉀離子可以補充汗水中流失的鉀,同時強化肌力及肌耐力,鎂則可以幫助預防運動後抽筋。 因此,不論是飯後助消化、運動前補充能量、運動後防抽筋,都很適合來根香蕉。 這些食物多半含有高鈉或不好的油脂,熱量也不低,像是火鍋或麻辣鍋,就不建議太常喫,大概一個月1 7-11宵夜減肥2025 ∼ 2 次就好了,喫多了身體會變得燥熱,隔天起牀可能就呈現水腫現象,還會口乾舌燥、嘴巴破,嚴重一點則是滿臉冒痘痘。

7-11宵夜減肥: 無糖綠能減肥?陳峙嘉揭「2飲料」真相…紅豆水根本喝心酸

由於這款熱量蠻低的,因此你可以再搭配舒肥雞胸 、三角飯糰、地瓜、豆漿、優格 或是泡一杯My protein透明分離乳清蛋白。 如果以一餐來看,只要碳水化合物含量是比較低的,蛋白質油脂含量比較高,就算是減醣飲食,但這款不太算是減醣飲食。 許多人因為看太多「瘦身報導」誤以為完全不喫「澱粉」就能變瘦。 但其實戒澱粉的定義是指避開精緻澱粉、蛋糕甜點等等。 ,而且口感是硬的,所以比其他水果花更久時間才能喫完。 順帶一提,「蘋果減肥法」以前就有很多人用過,而最近因為IU又從韓國紅回臺灣囉。

7-11宵夜減肥

不少人睡前常常覺得肚子餓,我建議可以把晚餐一分為二,晚餐喫平常分量的三分之二就好,保留三分之一在睡前喫,既能滿足慾望,又不用擔心喫過頭,避免肥胖。 喫宵夜之所以會發胖,主要原因並不是睡前喫,而是因為攝取了過多的食物。 我們以餐盤來比喻一般人一餐所喫的分量,比較容易讓大家理解。 7-11宵夜減肥2025 一般人一餐的分量如果以一個餐盤代表,那一天三餐就是喫了三個餐盤的食物,身體會慢慢調整到大約相同的消耗量,那麼就會維持在一個平衡狀態。 我發現大部分有喫宵夜習慣的人,都比較晚睡,問問周遭的親朋好友,大概在甚麼時間喫宵夜?

7-11宵夜減肥: 網站使用協定

我們平常的進食量和消耗量,通常會在身體的調整下逐漸達成平衡,而當你的三餐已經滿足一天所需的能量時,額外再多喫一頓宵夜,活動量卻沒有因此增加,那麼你的身體等於多攝取33%的熱量。 這系列與營養師聯名推出的健身餐,精選了各種調理方式的雞肉、烤豆腐、多色多樣蔬菜。 7-11宵夜減肥 澱粉上也用盡巧思,搭配根莖類豆芽菜、胡蘿蔔,米飯也是大麥飯,營養相當均衡。

豆漿屬於植物性蛋白質,富含大豆蛋白、抗氧化營養素及大豆異黃酮,其中的大豆蛋白為完整的植物性蛋白質,含9種必需胺基酸,且屬於蛋白質消化率強的優質蛋白質,有助於肌肉組織的生成。 7-11宵夜減肥2025 除此之外,其高纖、低脂、零膽固醇,平時喝無糖豆漿,高飽足感又低熱量;運動後喝低糖豆漿,迅速補充肌肉所需要的營養,確實是增肌減脂期間的好食材。 睡前可不可以喫宵夜,根據醫學的研究調查發現,這完全取決於個人的健康狀態和飲食習慣! 7-11宵夜減肥 其實一整天所喫的食物,只要不超過正常每日所需的總熱量,喫宵夜並不會妨礙健康,也不會影響到減肥效果,而且反而會讓你睡得更好。 像我每天看診,工作結束回到家,都已經晚上十點多了,肚子也會餓,所以我有每天喫宵夜的習慣,但是我就不會發胖啊!

7-11宵夜減肥: 減肥肚子餓喫什麼?20種零食幫你度過飢餓地獄

翠玉餃食落油膩感相對較少,但可能微波爐加熱與雪櫃儲存的關係抽乾了外皮水份,幸好,內裡的菜肉餡料足以濕潤口腔。 無任何商業行為,每個人生活習慣、使用習慣、感受感觀不同,實際效果依每人體驗為主。 因為我在7-11集滿了30點點數,決定要換cold stone買一送一,和同事一人花80元就喫到160的冰淇淋相當划算,為了晚餐的冰淇淋,午餐的便當完全不敢帶飯,就怕體重又胖回來…呵呵! 距8/31僅剩48天,距50還有11Kg,平均每天要減0.23Kg,目前停滯不動的體重,真令人覺得懊惱,我應該要再做點什麼,才能繼續瘦下去…

7-11宵夜減肥: 晚餐越早喫越好

如因業務需要有必要委託其他單位提供服務時,REME網站亦會嚴格要求其遵守保密義務,並且採取必要檢查程序以確定其將確實遵守。 為提供精確的服務,REME網站內部人員會將收集的問卷調查內容進行統計與分析,分析結果之統計數據或說明文字呈現,除供內部研究外,僅會視需要公佈統計數據及說明文字,但不涉及特定個人之資料。 隱私權保護政策內容,包括REME網站如何處理在您使用網站服務時收集 到的個人識別資料。

7-11宵夜減肥: 誰說零食不健康? 零食分成「3等級」…海苔、果凍要少喫

大家在選擇便利商店飲食時,可以注意包裝後面營養成分表, 可以將蛋白質總額稍微算過,當總額不足20公克時,可以選擇「蛋」、「豆類飲品」補足主食不夠的蛋白質。 比起喫得少,第一餐掌握500大卡內的餐都不算過分。 如果是喫素的人可以選擇植物性的蛋白質,像是豆漿、豆腐。 掌握好適當份量和選對食物,平時配合規律運動,讓你的減肥計畫不破功,睡前再也不哭餓。

7-11宵夜減肥: 熱量: 蒸蛋湯 139.4大卡

雞肉繼續穩打穩紮,不過醬汁只是單一的酸辣,如果屋企有用剩的M記泰式甜辣醬,不妨轉用一下。 網站內之內容均源自熱心網友提供,版權屬於原作者所有,若發現無意間侵犯到您的權益,請立刻來信告知,謝謝。 如果喫完宵夜馬上去睡覺,腸胃還在消化,不但影響睡眠品質,也容易引起消化不良。 本服務條款之解釋與適用,若有相關爭議,均應依照中華民國法律予以處理,並以臺灣臺北地方法院為第一審管轄法院。 帳號及密碼遭盜用、不當使用或其他REME網站無法辯識是否為本人親自使用之情況時,REME(網址)對此所致之損害,概不負責。

比起傳統計算一日熱量,控制卡路里攝取的減肥法,營養師夏子雯表示在選擇外食關鍵在於「蛋白質」與「碳水化合物」(澱粉)的攝取量。 大部分在增肌減脂的人都會自己料理餐點,對於忙碌上班族來說實在太難! 早餐店的蛋餅加奶茶、午餐後再來一杯手搖飲,加班時再用鹽酥雞犒賞一整天的辛勞,久而久之養成一圈肥肚跟的臃腫身材。 其實7-11、全家便利商店比在外面亂買食物來得更有營養價值!