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
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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」!

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。

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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。

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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~

 

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~

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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!

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~

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!

 

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Rhea

Rhea

Girlab Managing Content Creator
活著要充滿著好奇心,一起來發掘新奇好玩的事物吧!