MyFitnessPal,拿出了食物小秤。我170cm,體重54Kg.我目前在試carb/protein/fat50/30/20.MyFitnessPalsaysIneedtoeat2230calories.如果有運動的話還得把運動消耗的吃回來。感覺不特意多吃還是很難吃夠的。一天吃2230不難,難的是天天吃這麽多。昨天運動570calories,所以應該吃2800,玩命吃了一天,才吃了2555calories.光吃不胖的姑娘們咱們真是吃的還是不夠多呀。而且我是大飯量的人,小時候西四包子鋪[
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瓜子仁自己盛,我很貪心舀了好幾勺兒。大家估計目測會覺得脂肪高,不過我體脂21%,血液指標正常,所以基本比較健康的脂肪就隨便吃了,不太控製。不過這份分量有些少,撐不住四個小時不餓。像紅燒肉,牛尾之類的大油我就淺嚐輒止。
色拉盒也是我喜歡的。除了三文魚隨便盛。我又是貪心的先放滿一盒子葉子菜,再放一層各種豆子把菜葉壓下去,然後再碼到不能碼[
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1.我媽在國內血糖6點多,應該是6.4以下,6以上。指標肯定是糖前期,但是好像國內醫生並不強迫吃藥,閾值好像比較寬泛。所以她在是藥三分毒的理論下,不吃藥。正確嗎?
2.她說粗糧,雜糧,豆子不能多吃,主食還是以白米和白麵為主,可以摻入少些粗糧。理論是粗糧破壞胃,尤其是胃黏膜。我查了一下中文網站主流也確實是這個觀點。能反駁嗎?我想這也是一定程度上[
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)
我的糖尿病基因肯定是不好。媽媽這邊所有姨都是糖尿病,大姨三十年前50歲左右就糖尿病去世了,可能是以前控製,治療的也不好。小姑也是糖尿病。今天nofastingHbA1c34mmol/mol(5.3%)雖然是正常範圍,但是比去年壞了一點點.去年是節前測的,這次節後測得,看來聖誕節胡吃,每天2-3個蛋撻,芒果隨便吃很不好。今年立個flag,控糖,即便我老公經常烤白麵包誘惑我。
其他指標[
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![](/upload/album/60/d3/29/d98012837453Dzf8d4A4.jpeg)
勿置頂,隻是和大家共勉一下就好了。
我能做到大家都能做到,不需要極度自律。我35歲以前從沒鍛煉過,就是隔一天一次健身房一小時,中午groupclass隨便上一個就好了。時間湊巧的話,再接一個瑜伽或是普拉提拉伸一下。平常正常活著也能走個一萬五千步,主要接送小孩。我不是特別driven,不想參加任何比賽。自己一個人懶得練所以隻能上groupclass,大家一起很歡樂。今天[
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![](https://bbs.wenxuecity.com/include/editor/ckeditor/plugins/smiley/images/wxc/002.gif)
首先聲明這裏經常冒泡的達人們已經是很健身自律的了,估計在人群裏算是top5%,在花布頭的帶領下向top1%ortop0.1%努力。所以路過的普通看客覺得我們自律的已經令人發指是很正常的,就不用噴了。好像至少百分之80的人都達不到recommendedexercise,所以我們隻要經常動動就是top5%了,這個沒啥難度
我是隨意健身,沒追求,就戴個華為手環,估計數據也不是很準。據手環顯示,onav[
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