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KingStone

【繁體】一日三餐減醣料理:單週無壓力消失2kg的美味計劃72道低醣速瘦搭配餐

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KingStone

【繁體】一日三餐減醣料理:單週無壓力消失2kg的美味計劃72道低醣速瘦搭配餐

Name: 【繁體】一日三餐減醣料理:單週無壓力消失2kg的美味計劃72道低醣速瘦搭配餐
Brand: KingStone
SKU: 3136001001
Price: 26.66 USD
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減醣衝刺14天！養成不嗜醣的易瘦體質。
跳脫「減肥就是吃得少！」、「一下子就餓了！」的負循環，
建立持久、成功的減醣飲食生活，一直幸福瘦下去！

★如果你有這些困擾，可以試試低醣速瘦搭配餐！

✔工作很忙，沒有多餘時間運動
✔屬於易胖體質，好像喝水也會胖
✔很想變瘦，卻無法克制不吃美食
✔產後身材難恢復，想重回少女身材

★三餐安排不苦惱，變化豐富選擇多！

‧美好早餐
建議多吃優質蛋白質、蔬菜、奶類、油脂和多穀雜糧等食物，獨創咖啡館風格的菜單，讓人更期待每日的早餐時光。

‧活力午餐
選擇飽足感佳、容易攜帶或重覆加熱也美味的菜色，就能迅速完成明天中午的便當菜。

‧輕食晚餐
晚餐的醣分及熱量攝取可比白天少一些，以海鮮、蔬菜及調味清淡的輕食料理為主，補充湯品增加飽足感，清爽無負擔。

★本書特色
‧隨書附贈詳細三餐食材速查表，營養成分一目瞭然。
‧第一本幫你設計好一天三餐的限醣食譜。
‧最符合台灣人飲食習慣和口味的限醣家常菜。
‧與營養師合作，結合素人經驗與專業背書。

★專業審訂泰安醫院營養師──李錦秋

由專精體重管理並成功輔導上千個體重管理個案找回健康身型的李錦秋營養師親自審訂，並匯整出執行時容易出現的問題解答，相信看完後減醣一定更輕鬆！
Q：醣分很低的食物可以大量吃嗎？
Q：遇到包裝沒有營養標示或是食品藥物管理署網站查詢不到的食材請問該怎麼辦？
Q：男生跟女生的減醣方式有分別嗎？
Q：哪些情況不能減醣？
Q：吃素也可以減醣嗎？不能吃葷該用什麼替代呢？
Q：為什麼減醣之後會便祕呢？
Q：請問減醣會減到胸部嗎？
Q：為了突破停滯我可以再減低醣分跟熱量嗎？

‧推薦序：減醣不減健康，最開心的瘦身法！
‧前言：我為什麼熱愛減醣，因為實在太幸福了！
‧減醣飲食帶給我的驚人變化
‧低醣飲食怎麼吃？
‧減醣瘦身法快速入門及維持
‧澱粉、水果等高醣食物真的吃不得？
‧超簡易三餐搭配原理
‧營養師來解惑！減醣期間容易碰到的問題們
‧本書使用方式：新手快速上手的準備要領、幫家人一起準備的省力訣竅
‧14日外食與在家料理搭配示範

Part1米飯與澱粉控的救星──澱粉食物製作與保存
糙米飯
烤南瓜
迷迭香海鹽薯條
萬用披薩餅
微笑全麥佛卡夏
胚芽可可餐包

Part2 日系咖啡館風的活力減醣早餐
蒸烤青花菜
番茄櫛瓜溫沙拉
油醋綠沙拉
薑煸紅椒油菜花
水煮蛋牛肉生菜沙拉
清蒸時蔬佐和風醬
神奇軟嫩漬雞胸肉片
青蔥炒肉
香草松阪豬
蘋果地瓜小星球
太陽蛋
嫩滑歐姆蛋
奶油蘑菇菠菜烤蛋盅
培根青花菜螺旋麵
雞蛋沙拉
蜂蜜草莓優格杯
紅茶歐蕾
燕麥豆漿
奇異果藍莓起司盅
溫檸檬奇亞籽飲
高纖蔬果汁
玫瑰果醋

Part3家常便當菜的豐盛減醣午餐
油醋彩椒
橙漬白蘿蔔
鵝油油蔥高麗菜
辣拌芝麻豆芽
芥末秋葵
三杯豆腐菇菇時蔬
涼拌香菜紫茄
椒麻青花筍
西芹胡蘿蔔燴腐皮
XO醬煸四季豆
宮保雞丁
乳酪雞肉捲
黑胡椒醬烤雞翅
韓國泡菜豬肉
台式豬排
蒜片牛排
炙烤牛小排
鹽蔥豆腐
豆腐漢堡排
筊白筍味噌湯
櫻花蝦海帶芽湯
冷泡麥茶

Part4豐富多變的輕食風減醣晚餐
小魚金絲油菜
薑煸菇菇玉米筍
青蔥番茄炒秀珍菇
冷拌蒜蓉龍鬚菜
奶油香菇蘆筍燒
木耳滑菇炒青江菜
檸檬雞腿排
黑胡椒洋蔥豬肉
韓式蔬菜牛肉
速蒸比目魚
鹽烤鮭魚
椒鹽魚片
居酒屋風炙烤花枝杏鮑菇
蒜辣爆炒鮮蝦
毛豆蝦仁
香煎奶油干貝
蒜苗鹽香小卷
鮮甜蔬菜玉米雞湯
薑絲虱目魚湯
麻油紅鳳菜湯
青蒜鱸魚湯
韓式泡菜蛤蜊鯛魚鍋

附錄
偶爾放鬆一下！減醣休息日這樣安排
營養成分速查表
減醣14天衝刺計畫表

自序／導讀

【推薦序】泰安醫院營養師李錦秋

減醣不減健康，最開心的瘦身法！

減重永遠是最夯的話題，現代人飲食多變化，三餐常常吃義大利麵、燉飯、牛肉麵、蛋糕、甜甜圈等，或者把含醣飲料當水喝，飲食中少了蔬菜和水果，這些不夠均衡的飲食行為造成身體肥胖，也造就了現代人許多的文明病。從這角度來看，如果可以適當的減醣、控醣，並且讓飲食能均衡些，何樂而不為呢？

每次提到減重，大家都知道不能吃炸的要少用油，甚至總是用清蒸水煮的方式來烹調食物，但過度的限制油脂反而讓身體沒有飽足感，也容易影響到身體的代謝，同時腸道缺乏適量的油脂，也造成有便祕問題的人，便祕情況越來越嚴重。

減醣健不健康，到底能不能執行呢？這也是很多民眾不斷問我的問題，其實如果適當的減醣並且不造成生酮的情況之下，在控制熱量的同時，攝取到大量的蔬菜、適當的蛋白質、油脂和水果，不但能幫助瘦身，也能讓身體攝取到足夠的維生素和礦物質，讓身體不再缺乏營養素，反而也是種好事。

每次在減重門診中，總會遇到病人來問有關減醣減重的相關問題，「醣類」是什麼？「醣類」與「糖類」哪裡不一樣？什麼樣的人不適合減醣，對於減醣有很多的迷思，在這本書中都可以找到答案。

這本減醣書是作者娜塔親自執行過的，所有的食譜也都是作者減醣減重時時常搭配的料理，按照食譜來製作，不但能享受到美食，同時也能瘦身達到雙贏的效果，各位愛美的女性不妨一起來試試減醣料理吧！

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