減磅增磅必勝秘笈

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近年,無論男女老幼都開始關注身材,唔再盲目追求過瘦身型,要健康均勻先叫好睇。其實身型要fit係需要健康飲食配合運動,咁先會事半功倍。今次同各位分享減磅增磅貼士,齊齊為summer body努力!

Nowadays, peoples of all ages have been on the hunt for the most effective and efficient methods to lose weight. Yet, here’s a note from the editor to all of you: beauty is defined by the size of your heart and not the size of your jeans. Nevertheless, here are two major tips on how to healthily gain or lose weight for a fit summer body.

thanksgiving dinner GIF by Spirited Away
Source: GIPHY

每個人身邊總會有個食極唔肥嘅朋友,個個都話鬼咁羨慕,其實佢地要面對增磅困難嘅煩惱都好辛苦架!想增磅千其唔好狂食高卡路里食物,好似煎炸食物、快餐同汽水咁,呢類食物係絕對無助健康增磅既!大家應該多食嘅係高能量食物,而唔係大家高卡路里食物。想增磅但又好快飽?最好嘅方法係少食多餐。除左正常三餐之外,可以食多啲高蛋白質既零食,例如堅果同雞蛋。最重要嘅原則係,每日進食嘅能量要多過消耗嘅,能量有進有出,多吸收嘅先會轉化成為肌肉。大家可以參考以下嘅高能量食物:

Ever had a friend who will not gain a single pound from eating loads but you might gain a kilogram just from breathing? Been there, done that. It isn’t just important to maintain a healthy diet but also know your sources of specific nutrients and what functions they help bring forth. Take a look at this chart:

營養素 Nutrient

來源 Source(s)

主要作用 Function

維生素A
Vitamin A
食用色澤鮮艷的蔬果和深綠色蔬菜(如青江菜、白菜、胡蘿蔔、菠菜、蕃茄及甘藷等),可將其中的 ß-胡蘿蔔素轉化成維生素A
Examples: carrots, sweet potatoes, winter squash, cantaloupe, apricots, spinach, kale, and collard greens
保持皮膚、黏膜、骨骼、牙齒、毛髮;視力和生殖機能的健康。
Helps your body form healthy teeth, bones, soft tissues, and skin. Also wards off bacterial and viral infections, prevent night blindness, and keep your hair and nails healthy.
維生素D
Vitamin D
通過曬太陽而由人體合成。也存在於動物肝臟;魚肝油和含油的魚(如鱒魚、鯖魚、沙丁魚、金槍魚和罐頭鮭魚);人造黃油;蛋黃;煉乳;全脂乳酪;牛奶和其他乳製品中
Examples: seafood, such as salmon, herring, catfish, trout, and oyster, milk, eggs, shiitake mushrooms
有助於鈣和磷的吸收;促進骨骼生長和健康。
Good for bones and immune system, also lowers the risk of developing colorectal cancer.
維生素E
Vitamin E
存在於大多數食物中,特別是綠葉蔬菜、堅果和種子、植物油、蛋黃、全穀類食品、麥芽、人造黃油
Examples: sunflower seeds and almonds, spinach, Swiss chard, and turnip greens, bell peppers, asparagus
製造紅血球;起抗氧化劑的作用。
A powerful antioxidant that protects your cells from damage. It also helps your body use vitamin K and repair muscle cells.
維生素B1
Vitamin B1
麥芽;堅果和全穀食品(包括糙米;啤酒酵母及酵母提取物);海產;動物肝臟;肉;家禽;豆類;馬鈴薯;牛奶
Examples: Wheats, poultry, beans, potatoes, milk
為神經系統保持正常功能所必需;有助於 釋放碳水化合物中的能量。Maintains a healthy nervous system and improves the cardiovascular functioning of the body.
維生素B2
Vitamin B2
綠葉蔬菜;豆類;全穀類食物;動物肝臟;腎臟;肉、家禽:蛋:乳酪、酸乳酪、啤酒酵母及酵母提取物;魚
Examples: Beans, wheats, animal intestines, poultry, eggs, yoghurt, fish
有助於人體吸收食物中的能量。
It helps the body break down carbohydrates, proteins and fats to produce energy, and it allows oxygen to be used by the body.
維生素B3
Vitamin B3
堅果;花生;乾果;豌豆;小扁豆和蠶豆;大米;肉類,特別是肝和腎;家禽;魚;啤酒酵母及酵母提取物
Examples: Nuts, meats, poultry, fish
維持神經和消化系統正常功能;幫助攝取食物中的能量;控制血液中的膽固醇含量。
Helps balance cholesterol levels and triglycerides, also improves heart health.
維生素B12
Vitamin B12
多種動物性食品,特別是肝、腎和其他肉類;魚;蛋黃;乳製品,特別是乳酪
Examples: Meats, fish, egg yolk, dairy products such as yoghurt
製造紅血球和遺傳物質。
Helps keep the body’s nerve and blood cells healthy and helps make DNA.
維生素C
Vitamin C
最好生吃。水果和果汁,特別是柑橘類水果和黑醋栗;薔薇果和糖漿;蔬菜,包括馬鈴薯;綠葉蔬菜胡椒。
Examples: Citrus, potatoes, green peppers
製造紅血球,保進新陳代謝和保持神經系統的健康。
Assists in the formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.
葉酸
Folic Acid
新鮮水果;蔬菜;麥芽;蠶豆和小扁豆;動物臟、腎藏以及其他肉類;啤酒酵母及酵母提取物。
Examples: Fresh fruits, wheats, beans
促進骨骼和牙齒的生長和健康;修復組織;抵抗感染。
Essential for women who are pregnant. Folic acid is vital for making red blood cells.

礦物質 Minerals

來源 Source(s)

主要作用 Function


Calcium
綠葉蔬菜;加鈣的早餐殼類食品、白麵粉及其製品;乳製品;硬水;魚,特別是沙丁魚、沙瑙魚和其他連骨食用的魚
Examples: dairy products like milk, cheese and yogurt; seafood, leafy greens, legumes, dried fruit, tofu
促進骨骼和牙齒的生長和健康;有助於允肉收縮和血液凝結功能。
Benefits beyond bone health, such as lowering risks of cancer, diabetes and high blood pressure.

Iron
堅果,特別是杏仁,無花果乾;蠶豆、豌豆和小扁豆;杏乾、可可;麵粉、殼類製品;紅肉,特別是肝和腎。
Examples: Nuts, especially almonds, dried figs, broad beans, cocoa beans; red meat, wheats
有助於製造紅血球;在血液和允肉中輸送氧。
Helps metabolize proteins and produces hemoglobin and red blood cells

Potassium
大多數食品,特別是新鮮水果;蔬菜,包括馬鈴薯;肉;全麥麵粉、殼類及其製品;牛奶;咖啡;茶。還存在於鹽代用品和防腐劑中。
Examples: fresh fruits, vegetables, meats, wheats, milk, coffee, tea
有助於傳輸神經脈衝,控制允肉收縮和維持正常血壓。
Enhances muscle strength, metabolism, water balance, electrolytic functions, and the nervous system.

Zinc
大多數常物,特別是動物臟和紅肉;蛋黃;牛奶和其他乳製品;全麥麵粉、殼類及其製品;海產,尤其是牡蠣。
Examples: red meat, eggs yolk, milk, dairy products, seafood
是進行新陳代謝和消化必需的要素;有助於癒合傷口,修復組織,促進生長和生殖器官發育。
Boosts the immune system, treats common cold and recurrent ear infections, and prevents lower respiratory
infections.

來源: http://www.dtes.chc.edu.tw/offices/of_4/dteslunch/new_page_14.htm

大家亦可以參考我地之前介紹五款夏日沙冰嘅食譜,試下整出好味、健康、消暑既夏日飲品!

Now that you know where to get your nutrients from, feel free to check out our recommended recipes on healthy summer smoothies!

mike wazowski lol GIF by Disney Pixar
Source: GIPHY

減磅原則係消耗嘅能量比進食嘅能量多,所以第一步可以從減少攝取能量入手,但咁樣絕對唔係叫大家捱餓!其實,只要延長每餐進食時間,慢慢咀嚼同吞嚥,咁樣大腦就會有時間發出「飽肚信號」,從而減少因為狼吞虎嚥而唔知飽,導致過量進食。

Whether your goal is fat loss, muscle gain, or athletic performance, high-intensity interval training (HIIT) will help you achieve your goals. HIIT is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. The work-to-rest ratio can vary from 1:1 (for example, 30 seconds on, 30 seconds off) to 1:4 or more, and the rounds can be just a few or 15 or more.

至於減磅最重要嘅一環,當然就係運動啦!其實網上有好多教授減磅運動嘅短片,可以針對最想減嘅部位每日運動,就算冇時間到戶外運動都可以喺屋企跟住做。近年好興一種HIIT嘅減磅運動,即係高強度間歇訓練。呢種訓練係短時間高耗能嘅訓練,適合生活忙碌嘅朋友。如果大家想配合器材運動,例如啞鈴健身球健身輪,可以去Carousell揀下有咩岩!

HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism. Certain sets may require sports equipment such as dumbbells, an exercise ball, or an ab wheel.

其實,無論減磅增磅都係冇捷徑嘅,每人嘅身體狀況都唔同,新陳代謝速度亦唔一樣。大家記住要量力而為,健康為上!

Everyone has different dietary preferences and different ideas of their perfect body. It all boils down to have a balanced lifestyle and healthy mindset. Carousell hereby wishes all of you the best of luck; have a nice summer and stay healthy!

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