Lifestyle

節食越餓越難減!不吃飯麵總不滿足?吃這些來代替更低卡路里

若你是飯麵愛好者,也可以挑一些比較健康低卡的麵及麥類來充加飽足感啊!圖/Instagram @cleanketolifestyle、@plumcotfarm、@autoimmuneketo

倒數幾個月就到夏天,現在差不多要開始減肥計劃了,可以「減肥」總是掛在口邊,每次想吃少一點,想要少吃飯麵,但總是讓每餐吃得不滿足,而且還很快餓,有時候吃少了澱粉質,反而不小心吃多了脂肪,怎樣努力也徒勞無功。其實若你是飯麵愛好者,也可以挑一些比較健康低卡的麵及麥類來代替,這樣比完全戒掉更容易接受,也令人更有飽足感啊!

注意:想減肥的girls切勿完全戒掉碳水化合物,因為人體是很需要碳水化合物的營養,均衡的飲食也對健康很重要啊!

1/藜麥(Quinoa)

若你是無飯不歡,用藜麥取代飯是不錯的選擇!它不含麩質(Gluten),低升糖指數,而且有豐富蛋白質及多達9種必需胺基酸,還含有鎂、鉀、鋅和鐵等礦物質,所含的營養也足以讓你減少吃肉的份量,好處可說是非常多,難怪被印加稱為「五穀之母」!

View this post on Instagram

Ready to sink a fork into @dishingouthealth's Harissa Roasted Sweet Potato Salad! Packed with quinoa, greens, and fresh avocado, this hearty dinner salad is also #glutenfree!⁠ 👉To find the #recipe, (& all of the #Vegan#recipes featured on this account) click the link in profile 🎉Featured on the Dinner Salad Feed on our Website | thefeedfeed.com/dinner-salads (Feed edited by @loveleafco) ⭐Keep tagging "#feedfeed @thefeedfeed" and REGISTER on thefeedfeed.com for a chance to be featured here and on our site! . . #plantpowered #vegansofig #veganfoodshare#whatveganseat #veganfood #eatclean #cleaneating #healthyfood#dairyfree #veganfoodporn #bowls #salads #harissa #sweetpotatoes #eatfresh #healthydinner #dinnersalad #easyrecipes #quinoa #glutenfree

A post shared by feedfeed, Julie Resnick (@thefeedfeed.vegan) on

藜麥的做法簡單,只要以藜麥1:2的比例慢火煮,或以蒸的方法待約15分鐘,待藜麥吸滿水,就完成了。

View this post on Instagram

Nature’s Glory Red Quinoa is Certified Organic from South America. Quinoa is known to be a nutritious supergrain, high in protein, it has a complete source of essential amino acids, and rich in fibre. It has an excellent source of natural antioxidants 💚 This Red Quinoa Fried Rice is legit delicious 😋 By @miss_polkadot 😙 Thank you, Julia, for this feature and sharing your recipe with us 💖 Recipe: 1/2 cup uncooked Organic Red Quinoa from @naturesglorysg, cook in boiling water according to the package instructions. *Let it cool down Chopped carrots (blanch to soften) Broccoli florets (blanch to soften) 3 pcs Dried shiitake mushrooms, soaked to soften and slice thinly. Chopped cilantro & spring onions 1 clove Minced garlic (optional) Sunny side up eggs (optional) Sauce mixture: 2 teaspoons vegan oyster sauce (or @naturesglorysg Organic Tamari Sauce) 1 teaspoon chili sauce 1 teaspoon wochestershire sauce 1/2 teaspoon sesame oil Salt & pepper to taste Method: 1. Heat cooking pan with some olive oil, sauté minced garlic until fragrant. Add in slices mushrooms and stir for a while. 2. Add in cooked quinoa, broccoli & diced carrot, cook to combine. Add in sauce mixture and a little salt to taste. 3. Off the heat, squeeze a wedge of lemon or lime, top with sunny side up egg & serve immediately. . 🍃 #NaturesGlorySG https://www.natures-glory.com/organics-grains.asp

A post shared by Nature's Glory Pte Ltd®️天榮®️ (@naturesglorysg) on

不過要注意它含有一種叫植酸(Phytic Acid)的物質,會阻礙礦物質的吸收,但只要在煮之前浸泡一段時間,再多次沖水洗淨,就可以洗走了。

View this post on Instagram

Vegetable curry with quinoa 🍲 Finally something Jailnis and Knechti were able to cook together again after a loooong time 😁💘 Perfect recipe to use up the veggies that sit in your pantry and to spice up the regular rice-curry with protein loaded quinoa 🙏🏼 Ingredients (5 servings): 2 onions 3 medium sweet potatoes 5 carrots 1 large broccoli 1 can coconut milk 150g quinoa 1,5 tbsp Red curry paste Spices: curry, salt, pepper, paprika, turmeric Instructions: Slice the onions and fry for 3 min in a pan. Add chopped sweet potato and carrots and fry for 5 min. Add coconut milk and broccoli and all the spices and the red curry paste. Let it cook an medium heat for about 20 min! Meanwhile, bring the quinoa to boil in a separate pot and let it simmer on medium heat for 15-20 min or until soft. Drizzle some peanut butter or chopped peanuts, et voila 🤗 Easybreazy and makes everyone go 😍 😌 🤤 Jailnis and Knechti out! #jailnisandknechtieats

A post shared by Healthy Food Recipes 🍋🥑 (@jailnisandknechtieats) on

雖然藜麥很多時都是外國菜中加入沙律的菜式中,但如果你偏好熱吃,或東方口味,其實藜麥還可以配咖哩或其他醬汁,還可以做炒飯,而且它清爽的口感更容讓人喜歡上呢~

View this post on Instagram

are you a fan of kimchi? I think it’s one of those ingredients we buy bc we hear how healthy it is, but then it ends up sitting in the back of our fridge, half eaten and we don’t know how to use it up. can anyone relate? 🙋🏻‍♀️🤷🏻‍♀️ So here’s my new favorite way to use it: KIMCHI FRIED QUINOA! it only uses 5 ingredients, is ready in less than 10 minutes and is the perfect side dish, stir fry base or stand alone recipe 💃🏻 we made it last night again for dinner and served it with broccoli and crispy tofu. Took me less than 30 minutes for whole meal and it was awesome! (also makes great leftovers 😉) So tonight, reach for that jar of kimchi that’s crammed in the back of the fridge and make this beauty 🤩 you’re going to LOVE IT! (link in bio) — https://www.simplyquinoa.com/5-ingredient-kimchi-fried-quinoa/ — — — — #simplyquinoa #Vegan #veganfood #veganfoodshare #whatveganseat #bestofvegan #vegetarian #plantbased #plantpowered #Healthy #healthyfood #healthyfoodie #cleaneating #eatclean #kimchi #friedrice #friedquinoa #kimchifriedrice #kimchilover #healthyveganfood #easyveganmeals #healthydinnerideas

A post shared by Alyssa Rimmer (@simplyquinoa) on

 

2/蕎麥麵(Soba noodles)

蕎麥麵有很高的健康價值,而且它是低熱量食物,也含蛋白質及豐富膳食纖維,及低升糖指數,不易致肥,比起一般麵食、拉麵、烏冬等更健康,口感味道也和一般麵食相近,令人很容易接受!

除了可幫助減肥,蕎麥麵還有一個讓女性愛上的特性,就是它含有抗氧化物蘆丁(Rutin),能幫助維持心臟健康,也可好延緩老化!天呀,聽到這裡就覺得很吸引了啊~

至於蕎麥麵的食法,大家都會想起日式的冷麵,雖然這就已經很好吃了,不過蕎麥麵還可有更多料理方法,用來做湯麵也適合萬種配搭,不用每次都只吃冷麵了~

3/蒟蒻麵(Shirataki noodles)

蒟蒻麵接近零卡路里!而且部份都是水份,能給飽足感,所含的葡萄糖及甘露糖不易被人體吸收,也能不易令血糖上升,還能改善便秘問題,及富有彈牙的口感,是近年來大受女性歡迎的減肥食品之一!

View this post on Instagram

Easy Shirataki Noodle Bowl is perfect for sick days and cold nights. So flavorful and delicious. Use this recipe but add in whatever you want- I added flank steak, scallions, and a fried egg. 2 (7 oz) packs angel hair shirataki, prepared according to instructions 2 t sesame oil 2 cloves minced garlic 3 T coconut aminos 1 T Thai chili garlic sauce 1 T fish sauce 2 cups beef broth 3/4 cup water Heat a medium saucepan to low-medium heat and sauté the oil and garlic. Add in Thai chili garlic sauce, aminos, fish sauce, broth, and water. Bring to a boil, then reduce the heat to a simmer. Add in noodles and let cook for 5 minutes. Serve with steak and egg. #keto #shiratakinoodles #ketonoodlebowl #ramen #ketoramen #ketodinner #paleo #autoimmunedisease #hashimotos #ankylosingspondylitis #lowcarb #cleaneating #glutenfree #dairyfree

A post shared by Katie Austin (@autoimmuneketo) on

蒟蒻麵卡路里的特點聽起來就很吸引,不過另一問題是它所含的營養不多,大家食用時要選用其他健康食材進食喔~

View this post on Instagram

Keto Cajun Shrimp Lemon Fettuccine. So delicious and perfect for a Valentines dinner in. Lots of lemon flavor that’s complimented with some zesty and spicy Cajun seasoning. Recipe: 1 lb. medium shrimp, peeled and deveined 1 1/2 teaspoons Cajun seasoning 3 scallions, finely chopped 1 clove minced garlic 1 1/2 tablespoons coconut aminos 1 teaspoon sweetener 2 tablespoons olive oil Zest of half lemon Juice of one lemon 2 tablespoons chopped parsley 1/4 cup shredded parm or pecorino 2 (7oz.) bags shirataki Fettuccine, prepared according to instructions Mix the seasoning, scallions, garlic, aminos, sweetener, oil, zest, juice, and parsley in a large bowl. Add shrimp and toss to coat. Marinate in the refrigerator for at least one hour. Ad shrimp, marinade, and noodles to a large skillet set to medium heat and cook for 5-10 minutes. Top with cheese and extra chopped parsley. #keto #paleo #ketorecipes #ketoaf #ketopasta #shiratakinoodles #autoimmunedisease #cleaneating #healthyfood #lowcarb #shrimp

A post shared by Clean Keto Lifestyle (@cleanketolifestyle) on

大家最常吃到的蒟蒻,可能就是日式火鍋當中的芋絲,而蒟蒻麵到底怎樣煮才好?感覺它用來取代平常吃的粉絲菜式,還是做伴麵都很適合!

 

Rhea

Rhea

Girlab Managing Content Creator
對生活充滿好奇的問題女生,無聊幻想無界限。甚麼都愛吃但營養不良;表面外向,內裡是個科技宅,過著反差的人生。