新『文』分享～平坦腹部的饮食方法

女孩们因为以生俱来的『职责』，

所以腹部和臀部较男性易囤积脂肪。

瘦瘦当然也不例外～

所以，想要有平坦又性感的腹部，

就得付出更多的努力！

昨天在『HEALTH』杂志上看到了消除腹部脂肪的好方法，

【10 Flat-Belly Tricks】

来和大家分享唷～

有好几个方法，瘦瘦倒目前都还在执行当中，

效果真的非常好！

大家可以参考参考唷～

一、吃在黄金时刻

“You must eat a snack that contains protein between 3 p.m. and 4 p.m. Go for a protein bar, a piece of low-fat cheese, or some almonds with an organic apple.
No matter what, do not miss that snack. It’s important because it boosts metabolism and balances blood sugar. The lower you keep your blood sugar, the lower you keep your insulin, and insulin makes you store fat around your middle. Eating every three to four hours will keep your blood sugar even, but many people tend to go five or six hours between lunch and dinner without eating.”
—Natasha Turner, naturopathic doctor, author of The Hormone Diet

在中午三点到四点的时刻，就是所为的黄金神奇时刻，

这时候，最好摄取高蛋白中间小点。

无论如何千万别跳过这餐中间小点唷～

瘦瘦的【六餐六块腹肌】中也必定少不了中间小点，

简单的天然无糖优格配上坚果和抗淀粉，

高蛋白高纤有饱足感就是瘦瘦最爱的中间小点！

这是为了要平衡血糖，不要让血糖的波动太大。

每隔三小时进食一次，可以稳定血糖，

不会让『腹部杀手』～胰岛素促使脂肪堆积在躯干中段。

二、吃越少糖份，腹部越平坦

“Eat as close to zero grams of sugar as possible. This will keep insulin levels low and also keep levels of glucagon high. Glucagon, a hormone, is the best friend you could ever have in the struggle for a flat belly! Picture Ms. Pac-Man traveling around your waistline, gobbling up fat to be used as energy. That is glucagon.
The closer to zero grams of sugar you consume, the lower your insulin and the higher your glucagon...it’s as simple as that.”
—Jorge Cruise, author of The Belly Fat Cure

很多朋友问到：『真的一点糖都不可以吃吗？』

这就要视乎你想要有多平坦的小腹啰！？

瘦瘦对于腹部的平坦度和结实程度十分的在意，

所以一点精致糖份、甜点都不摄取。

唯一用来调味的就是---无糖天然曝晒干果。

葡萄干已经是瘦瘦能忍受的最大极限，

至于天然蜂蜜、天然枫糖等...为了六块腹肌.....

和容易发胖的下围，瘦瘦是敬而远之的！

这种富含干果的天然燕麦片，

他们的甜味真的已经非常足够！

加入鲜奶或者是无糖优酪乳就超级美味了～

为什么一定不可以吃糖呢？

因为胰岛素会让腹部囤积脂肪，

相反的升糖素（glucagon）会将脂肪转换成能量。

所以说，越少吃糖，胰岛素越低，升糖素越高，脂肪消耗越快！

GLUCAGON：胰高血糖激素胰脏的朗汉斯氏岛细胞分泌的一种胰脏激素,功能为通过促进糖原分解而提高血糖浓度。

三、多咀嚼，远离大腹婆

“Chewing is the No. 1 tip I give to prevent bloating. Chew food until it is like applesauce in your mouth. Digestion begins in the mouth, and without proper chewing, food is not well-digested. Better-digested food means less gas and bloating.”
—Dawn Jackson Blatner, RD, author of The Flexitarian Diet

这是非常有医学根据的方法！

以前瘦瘦在医院实习时，

大肠直肠外科主任都会请刚开完刀的病患马上咀嚼口香糖。

因为所有肠子蠕动的反射都是从嘴巴开始！

另外，多多咀嚼食物，

可以让食物更好的分解，更容易消化，

也就是说更能改善腹部胀气的情况唷～

越难消化，停留在肠子的时间越久，

食物停留久了，就会发酵，产生很多气体唷～

四、控制份量

“Eating portion-controlled meals that include whole-grain foods and monounsaturated fats (MUFAs) throughout the day is the best way to eat for a flat belly: People who eat whole grains lose more abdominal fat. And making most of the fats you eat MUFAs reduces ab flab, research says.” —Keri Glassman, RD, author of The O2 Diet and The Snack Factor Diet