wbnryb

wbnryb

體重控製：如何製定卡路裏攝入和消耗計劃

wbnryb (2011-12-01 22:24:30) 評論 (0)
1. 了解自己的基本需要量：http://walking.about.com/cs/calories/l/blcalcalc.htm
2. 了解食物的卡路裏含量：http://www.calorieking.com/foods/calories-in-breads-white-bread_f-ZmlkPTY4MDkz.html
3. 製定食物種類和份量：
FoodOne Serving Equals . . .
Breads, pasta, cereal, cooked grain, etc.
(100克大米=130 卡；100克麵粉=364卡，1片麵包=24卡）
  • One slice of bread (size of CD case)
  • Half a bagel (size of a hockey puck)
  • One-cup cereal (two hands cupped together)
  • Half-cup cooked grain or pasta (one cupped palm)
Fruits
  • One piece of fruit (size of a tennis ball)
  • Half-cup cut-up fruit, raw, cooked, frozen, or canned (size of seven cotton balls)
  • One-quarter cup dried fruit
  • Three quarters cup 100 percent fruit juice
Veggies
  • Half cup cut up veggie, raw, cooked, frozen, or canned (looks like the bulb part of a lightbulb)
  • Half-cup cooked, canned or frozen legumes
  • One-cup leafy greens
  • Three quarters cup 100 percent vegetable juice
Meat, chicken, or fish（1個雞蛋=70～90卡，100克瘦肉=165卡）
Dairy（1杯牛奶：skim=91卡，2%脂肪=122卡，全脂=250卡）
  • One ounce of cheese (two nine-volt batteries)
  • Half-cup ice cream, cottage cheese, or pudding
  • One-cup milk or yogurt
Nuts
  • One-third cup (small handful)
  • One-tablespoon nut butter (size of both your thumbs)

4. 製定卡路裏消耗計劃（要知道1磅脂肪=3500卡）：計算步行速度和距離
http://walking.about.com/library/cal/uccalc1.htm