燕麥吃多會肥?!😱
我每次這樣說的時候,每一個人臉都瞬間變成這個emoji😱。屁啦! Vita 你騙我,燕麥明明就很健康,那個某某跟某某健身網紅都嗎這樣說!
的確,常常看到健康達人或是網紅們分享吃燕麥的好處,它含有豐富的維生素B群、E及鐵、鋅、鎂等礦物質,尤其當中的膳食纖維,能增加飽足感又有利於排便。
因此不少人認為它的纖維質多,熱量應該比較低,所以『多吃』沒有關係。但其實是錯的!
燕麥本身也有熱量,1碗白米飯與1碗熟燕麥,熱量差不多都是280大卡,如果吃太多,身體無法利用過多的熱量時,也一樣會胖!
試想,你為了減肥不敢吃白米飯,卻在那邊拼命地吃燕麥,而且可能還吃的都是含了麥芽糊精、果糖、高油的加工燕麥!母湯喔🙅🏻♀️
若你正在減脂~
❌燕麥早餐地雷組合:加工燕麥+牛奶+水果+堅果+果乾
我常常收到你們私訊問我:『Vita我的早餐很健康喔,都是吃以上這種組合,怎麼體脂還是麥丁麥動,一點想要往要降的意願都沒有😭。』
當然不會降囉,因為這樣的組合是高糖、高碳水、高脂的地雷啊。💣
燕麥是碳水(高升糖兩大匙約30克= 1/4碗白飯熱量。加工調味燕麥可能更高)
果乾是碳水(高升糖)
水果是碳水(高升糖)
牛奶(乳糖)
堅果(脂肪)一日建議量不超過五顆,不然熱量爆表!我自己是不吃超過3顆,你若抓一把放,我會搖頭說母湯。🤦🏻♀️
💚那到底怎麼健康吃又不會發胖呢?
✔️選擇剛切燕麥(steel cut oats):
它是燕麥中加工程度最少,保持最完整的纖維及營養,升糖指數最低,讓你可以獲取燕麥中最高品質的營養。我通常是用水煮,你也可以用無糖豆漿。
✔️搭配組合:
低脂無糖希臘優格(蛋白質)
乳清蛋白粉(蛋白質)
泡過水的奇亞籽1大匙(含有豐富纖維和蛋白質)
脂肪:無糖純杏仁醬(1茶匙)、或5顆無調味堅果
✔️水果:我會選擇低糖的藍莓、綠色奇異果、覆盆子。水果擁有纖維酵素,適量食用對身體有益,但果糖是脂肪肝的頭號敵人,所以一日量我不會超過掌心大。
✔️肉桂粉:撒上肉桂粉不但會增添風味,讓你有吃甜食的錯覺,它可以增加新成代謝並有降血糖、將血脂的好處。但孕婦忌、及患病者,請依照醫師或營養師指示服用。
💚為什麼減脂期間我會提高⬆️蛋白質的量,減少⬇️糖分(碳水)的攝取。
因為蛋白質跟碳水相比,人體需要燃燒更多的能量,及更多的時間來消化吸收蛋白質,所以,提高蛋白質的量不但會延長你飽足的時間,更會增加你燃脂的機會。
而碳水因為會抓住身上的水分,所以,一旦你的碳水量一降低,你會先排水消水腫。這也就是為什麼減脂初期你不吃澱粉,馬上就可以瘦個幾公斤,但其實,瘦的都只是水分,並非真正的脂肪!
💚吃燕麥吃錯會胖,這裡有兩部影片跟你分享:
從6:50~8:45開始看
https://youtu.be/NQm9jqhoZ0Y
以下這部是我最愛的一位營養師上傳的,她講解的非常清楚
https://youtu.be/7YW-j5YXLzU
💚水果不能吃多: 從11:01開始看
https://youtu.be/M4chH0nEvRs
🖤Oatmeal makes me FAT? !
I often received your message asking me: Vita, I am having oat for breakfast, I thought it supports to be very healthy but how came my fat % still so high? 😭
Indeed, Oats are rich in vitamin B complex, E, and minerals such as iron, zinc, and magnesium. In particular, the dietary fiber in it can increase satiety and defecating. Therefore, many people think that it is high in fibres and low in calories, so "eat more" does not matter.
Might you, Oatmeal isn’t free of calories, so if you eat too much of it, it’s just as likely to cause fat gain as any other food, especially if you load up your bowl with calorie-rich extras such as milk, fruit, nuts & dried fruit.
☝️Here is why your so-called healthy breakfast bowl might cause you a fat gain!
Oats are carbs (30 grams = 1/4 bowl of rice calories. Processed & flavored oats will have higher calories!)
Dried fruit is sugar
Fruit is sugar
Milk (lactose is sugar!)
Nuts (high in nutritions but also high in calories)
💚How to eat oats to avoid FAT GAIN?
✔️Choose steel cut oats:
It is the least processed oats which it remains the most complete fibre and nutrition, and the lowest glycemic index, allowing you to obtain the highest quality nutrition in oats. I usually cook it with water.
✔️Extras:
Protein: Low-fat & low carbs Greek yogurt
Protein: Whey protein powder
Fibre & Protein: 1 tablespoon of soaked chia seeds
Fat: 5 Raw nuts or 100% pure almond butter
✔️Fruit: I prefer low-sugar blueberries, green kiwis, and raspberries. Fruits contain fiber enzymes, and eating them in moderation is good for the body, but fructose is the number one enemy of fatty liver, so the daily amount will not exceed the palm of my hand.
✔️Cinnamon powder: Sprinkle with cinnamon powder will not only add flavor and give you the illusion of eating sweets, it can increase new metabolism, lower blood sugar, and reduce blood fat. However, pregnant women will need to consult with your doctor or dietitian.
💚Why do I increase ⬆️ protein?
Compared with carbohydrate, your body needs to burn more energy and take more time to digest and absorb protein. Therefore, increasing the amount of protein will not only prolong your satiety, but also increase your chances of burning fat.
#燕麥 #燕麥粥 #瘦身減肥 #燕麥早餐 #fatlosstips #減肥餐 #減脂餐 #fatlosstips #fatlossmotivation #oatmealbowl #oatsforbreakfast #oatsmeal
#健康飲食 #健康瘦身 #減肥方法 #減肥菜單 #減脂肪
同時也有11部Youtube影片,追蹤數超過2萬的網紅營養師媽媽Priscilla,也在其Youtube影片中提到,燕麥可以降脂減肥嗎? 即食燕麥片, 快熟燕麥片, 如何選擇不同選擇的燕麥片? 營養師推介的簡易營養的高纖燕麥食譜. #營養師媽媽Priscilla #燕麥功效 #燕麥降膽固醇 免費下載: 超級食物保健餐單: https://deft-thinker-8848.ck.page/61adf16d3e...
「steel cut oats」的推薦目錄:
- 關於steel cut oats 在 La Dolce Vita in Oz 澳洲微甜人生 Facebook 的精選貼文
- 關於steel cut oats 在 桶子葉の吐司記 Barrel Leaf's Toast NoteBook Facebook 的最佳貼文
- 關於steel cut oats 在 桶子葉の吐司記 Barrel Leaf's Toast NoteBook Facebook 的最佳解答
- 關於steel cut oats 在 營養師媽媽Priscilla Youtube 的最佳解答
- 關於steel cut oats 在 Nora Hsu- Barrel Leaf Youtube 的最佳貼文
- 關於steel cut oats 在 Leanne Wu Youtube 的最讚貼文
steel cut oats 在 桶子葉の吐司記 Barrel Leaf's Toast NoteBook Facebook 的最佳貼文
用不同的音樂剪輯同樣的影片就有很不一樣的感覺
來看看濃縮版的鋼切燕麥粥影片
是不是有很不一樣的感覺呢? 你喜歡哪個
(PS.完整版在 YouTube)
Just upload a new video on YouTube and want to have more fun by using different pieceof music. Using different music for clips can really make a differece!
I love music and really enjoy editing my videos using Epidemic Sound lately.Hope you enjoy the songs I've choosen as much as I do. Their music is really great for all types of creator. :)
https://www.epidemicsound.com/referral/mcrmf4/
Also taking this oppotunity to take part in the #EpidemicNoRulesChallenge
Make sure stay til the end because that's my favorite part!
#oatmeal
steel cut oats 在 桶子葉の吐司記 Barrel Leaf's Toast NoteBook Facebook 的最佳解答
用不同的音樂剪輯同樣的影片就有很不一樣的感覺
來看看濃縮版的鋼切燕麥粥影片
是不是有很不一樣的感覺呢? 你喜歡哪個
(PS.完整版在 YouTube)
Just upload a new video on YouTube and want to have more fun by using different pieceof music. Using different music for clips can really make a differece!
I love music and really enjoy editing my videos using Epidemic Sound lately.Hope you enjoy the songs I've choosen as much as I do. Their music is really great for all types of creator. :)
https://www.epidemicsound.com/referral/mcrmf4/
Also taking this oppotunity to take part in the #EpidemicNoRulesChallenge
Make sure stay til the end because that's my favorite part!
#oatmeal
steel cut oats 在 營養師媽媽Priscilla Youtube 的最佳解答
燕麥可以降脂減肥嗎? 即食燕麥片, 快熟燕麥片, 如何選擇不同選擇的燕麥片? 營養師推介的簡易營養的高纖燕麥食譜.
#營養師媽媽Priscilla #燕麥功效 #燕麥降膽固醇
免費下載:
超級食物保健餐單: https://deft-thinker-8848.ck.page/61adf16d3e
支持: Patreon: https://www.patreon.com/nutritionmama
訂閱: 營養師媽媽 頻道: https://bit.ly/2CJUtum
聯絡: priscilla@nutritionmama.online
營養師媽媽的嬰幼兒美味食譜 (電子版)
http://reurl.cc/exXg6L
Facebook page (營養師媽媽): http://www.facebook.com/mama.nutrition
Facebook page (身心營養師): http://www.facebook.com/dietitianhk
網站: https://www.nutritionmama.online
免責聲明:
營養師媽媽Priscilla頻道純粹用作一般參考及資訊用途。頻道內的資訊並不構成對一般情况或任何個別人士或病人個案的醫學及營養建議、診斷或治療,亦不應取代專業醫學及營養建議、診斷或治療。如有任何健康飲食或醫療問題,應向合資格的醫生及註冊營養師查詢。營養師媽媽Priscilla頻道盡力提供最新及最準確的資訊,但不會為其準確性、可用性或時效作出任何保證。不會就任何因本網站提供的資訊而引起的損失或損害承擔任何責任。
![post-title](https://i.ytimg.com/vi/YgOKH9OCF3c/hqdefault.jpg)
steel cut oats 在 Nora Hsu- Barrel Leaf Youtube 的最佳貼文
這次是久違的 iHerb 開箱影片 ( Click 點開看更多 👇)
除了買了先前就常買的幾款我愛的產品,也有買了一些先前一直想買
但是卻又有一點害怕的產品 (因為先前飲食失調而產生的心理害怕)
所以這次就決定要來吃這些我有點害怕的食物!
希望這支影片中的分享對你有所幫助,不管在任何方面! :)
若你有什麼想法或想說什麼,歡迎直接在下面留言喔!
謝謝你們。
❤ Nora 葉子
✗ 我的食譜電子書 - http://bit.ly/nora-ebook-bundle
✗ 支持創作 Patreon - https://www.patreon.com/barrelleaf
» 我如何變成全植飲食者 - https://youtu.be/Jtjf87f7s4Y
» Vegan 一日飲食+近期改變 - https://youtu.be/xriXu9Ic5KA
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CONNECT WITH ME
• Instagram: @barrelleaf
https://www.instagram.com/barrelleaf/
• E-mail: nora@barrelleaf.com
• Facebook - http://fb.me/barrelleafstoastnotebook
• Website - https://www.barrelleaf.com/
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影片中提到的
[食材]
• 花生醬 - https://iherb.co/4VQktTfo
• 黑巧克力豆 - https://iherb.co/f6Hht6rL
• 鋼切燕麥片- https://iherb.co/EgEwN294
• 椰子乾片 - https://iherb.co/fi1yW1YQ
• B12 - https://iherb.co/kDVA3c4N
• 墨西哥脆片 - https://iherb.co/wWPmPtWm
• 花生醬熊貓泡芙 - https://iherb.co/uYu4ihLc
• Cheerios 穀片 - https://iherb.co/tcoZvuP3
• 可可豆奶 - https://wonderfulapple.net/2gphY
[食譜]
• 怎麼煮鋼切燕麥 (+4種口味) - http://bit.ly/steel-cut-oats-recipe
• Vegan 胡蘿蔔蛋糕 - https://bit.ly/vegan-no-bake-carrot-cake-zh
• 燕麥穀片 - http://bit.ly/date-sweetened-granola
→ 其它開箱影片 - https://bit.ly/shopping-haul-YT-list
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常用器具 (2020)
• 食物處理機 - https://amzn.to/2WyvG0N
• 調理機 - https://amzn.to/2WXFKBY
• 小調理杯 - https://amzn.to/2PIjGHG
• 不沾炒鍋 - http://bit.ly/woll-28-pan
• 密封盒 - https://igrape.net/2U_TZ
• 密封罐 - https://shoppingfun.co/2e4f1
• 壓力鍋 - https://dreamstore.info/2dleJ
WHAT I USE {BARREL LEAF KITCHEN} (2020)
• Food processor - https://amzn.to/2WyvG0N
• Blender - https://amzn.to/2WXFKBY
• Blender Container - https://amzn.to/2PIjGHG
• Sauté Pan - https://amzn.to/2ntgnLc
• Air-tight containers - https://amzn.to/2K87U9V
• Mason jars - https://amzn.to/2WPofUj
• My Kitchen Staples - https://www.barrelleaf.com/shop/
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I often buy ingredients on iHerb
Get 5-10% Off with Code: MOK5777
http://www.iherb.com/?rcode=MOK5777
我常在 iHerb 上採買食材
用折扣碼 MOK5777 享 9-95 折
http://www.iherb.com/?rcode=MOK5777
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可能對你有幫助 HELPFUL LINKS
• 我的器具 & 食材 - https://www.barrelleaf.com/shop/
• 常見問答 - https://www.barrelleaf.com/recipe-measurement/
• iHerb 購物︱經驗&開箱 - https://www.barrelleaf.com/iherb-first-buy/
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Music
Eric Reprid - Test Me - https://thmatc.co/?l=2DD9D6D4
5Gil Wanders - Ako - https://thmatc.co/?l=D376D0B3
*影片無贊助
*此頁面含聯盟連結,結透過點擊連結購買產品,您的消費金額不變,但能讓我從廠商/合作聯盟處獲得少許分潤佣金,來維持創作與網站營運。謝謝你對創作的支持! :)
#iherb #iherb開箱 #飲食失調復原 #unboxing #eatingdisorderrecovery #EDrecovery
![post-title](https://i.ytimg.com/vi/w5oc8ol10wA/hqdefault.jpg)
steel cut oats 在 Leanne Wu Youtube 的最讚貼文
#鋼切燕麥 #steelcutoat #highprotein
四個超簡單的高蛋白鋼切燕麥食譜!分別是健康甜燕麥粥、水波蛋大啡菇南瓜偽risotto、蘋果肉桂烤燕麥及三色能量球~
我用到的材料連結放在下面,你們也可以發揮創意改成自己喜歡的味道!
做了記得在IG (Leannethephysio) 標記我?好想知道大家都做了什麼味道~
⭐Myprotein買的(60%off折扣碼: LEANNE):
乳清蛋白粉(牛奶味沒貨了): https://www.myprotein.com.hk/sports-nutrition/impact-whey-protein/10530943.html
素食者可買純素蛋白粉:https://www.myprotein.com.hk/ranges/myvegan/protein.list
低脂花生粉(覺得比PB2好吃):https://www.myprotein.com.hk/sports-nutrition/powdered-peanut-butter/11413392.html?autocomplete=productsuggestion
Break Bat(稍健康版KitKat):https://www.myprotein.com.hk/sports-nutrition/protein-break-bar/12053063.html
⭐iHerb買的(折扣碼: NIN3018):
鋼切燕麥:https://hk.iherb.com/search?kw=steel%20cut%20oat
營養酵母:https://hk.iherb.com/pr/Frontier-Natural-Products-Nutritional-Yeast-Flakes-0-81-oz-23-g/73470
洋車前子粉:https://hk.iherb.com/pr/Now-Foods-Psyllium-Husk-Powder-12-oz-340-g/8934
無糖糖漿:https://hk.iherb.com/pr/Walden-Farms-Pancake-Syrup-Calorie-Free-12-fl-oz-355-ml/39774
無糖可可粉:https://hk.iherb.com/pr/Navitas-Organics/79887
奇亞籽:https://hk.iherb.com/pr/Nutiva/23976
椰子油:https://hk.iherb.com/pr/California-Gold-Nutrition-Cold-Pressed-Organic-Virgin-Coconut-Oil-16-fl-oz-473-ml/78063
Music by Gil Wanders - Dreams - https://thmatc.co/?l=2B7AA10A
Music by Chinsaku - Blossom - https://thmatc.co/?l=68377D6
Music by Reggie San Miguel - Daydream - https://thmatc.co/?l=2783337
Music by Ashton Edminster - Shades of Blue - https://thmatc.co/?l=AA493B17
![post-title](https://i.ytimg.com/vi/h4z7bHQWjmM/hqdefault.jpg)
steel cut oats 在 Steel-cut oats - Wikipedia 的相關結果
Steel -cut oats (US), also called pinhead oats, coarse oatmeal (UK), or Irish oatmeal are groats of whole oats which have been chopped into two or three ... ... <看更多>
steel cut oats 在 Quaker ® Steel Cut Oats 的相關結果
Every oat in your morning oatmeal starts out as a hulled and toasted wholegrain called a groat. Steel Cut Oats (also known as Irish Oats) are ... ... <看更多>
steel cut oats 在 Steel Cut Oats | How to Cook the Perfect Bowl - Well ... 的相關結果
Steel Cut Oats : The best bowl of oatmeal. The oats are left whole and cut into pieces with a steel mill. Steel cut oats are the least processed and therefore ... ... <看更多>