營養師開的菜單不到我的基代? - 健身
By Mason
at 2014-04-03T10:30
at 2014-04-03T10:30
Table of Contents
基本資料
性別:(女)
年齡:35
身高:160
體重:68
BMI:忘了
體脂率:39%
我每週在女性健身房(curves-油壓管器材訓練,據說肌肉、有氧、伸展運動齊全,
運動強度約每30秒心跳22~27下,環形運動中每8分鐘測30秒心跳)運動3~4次,
從生完第二胎恢復運動1年只瘦了5公斤(餵母奶沒控制飲食),
有控制熱量(基代約1300多~1400)吃約1400~1600卡,二星期瘦體脂0.3公斤,
肌肉量有增加,體重沒變。
想瘦快一點,所以去桃園敏盛醫院做營養諮詢,營養師建議每日攝取熱量1200卡,
我問過吃不到基代可以嗎?她說沒有差很多沒關係。建議我菜單如下:
早餐:1.無糖豆漿500c.c.(建議喝完運動30分鐘,這點我做不到,她說那間隔一段時間
再吃2、3
2.一顆水煮蛋(or二個蛋白or二片豆干or一塊豆腐)
3.無油蔬菜
(早餐不攝取任何糖分,不能吃燕麥、水果等)
午餐:蛋白質1.5~2份、澱粉類約1/2碗飯、無油蔬菜
( 2小時之後,可以吃低gi水果)
晚餐:蛋白質2~2.5份、澱粉類約1/3碗飯、蔬菜、油脂2匙
( 2小時之後,可以吃低gi水果)
其他:不喝湯、不可吃甜食、含糖飲料、油炸類食物
日常作息時間:睡眠時間8小時,但因為有小孩,夜間睡眠常被打斷,醒來1~4次,
白天不會再小憩
生活型態:上班族
健康狀況:良好
我的問題:早餐內容讓我很餓,由於都是中午11點到13點去curves運動
所以會是餓著肚子去運動。昨天沒去運動但覺得頭痛不舒服,
會是飲食造成的嗎?
請各位給點意見,謝謝。
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Tags:
健身
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