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少食多餐到底怎么吃?不妨试试这个时间表~

儗非其伦2020-04-17

原标题:少食多餐到底怎么吃?不妨试试这个时间表~

通过少食多餐能减少饥饿感,避免出现暴饮暴食,能一直让人们保持高代谢水平,从而达到减肥瘦身目的。但是少食多餐具体要怎么吃效果更好呢?今天就带大家了解一下~

少食多餐怎么吃好

8点到9点

8:00~9:00是吃早餐的最佳时机,营养丰富的早餐能提高基础代谢率,以复合碳水化合物为主食,能维持一上午繁忙的工作和学习。

含优质蛋白质早餐能更好地抵御饥饿感。早餐可选择奶类豆类,鸡蛋、火腿,然后搭配燕麦粥和新鲜水果。

10:30

精力紧张的重脑力或重体力劳动后会感觉到饥饿,此时可以吃一小把坚果,如葵花籽、杏仁或花生,能给人们一定的饱腹感,避免午餐暴饮暴食。

11:30~13:00

午餐在一天中起着至关重要作用,不能缺少主食,同时搭配优质蛋白质和蔬菜,能避免缺乏膳食纤维而引起便秘,吃七分饱即可。

若肚子非常饥饿的话可以吃八分饱。午餐可以吃杂粮饭,鸡胸肉、绿叶蔬菜和鱼肉等。

13:00~15:00

不能吃任何食物,因为直接在小肠运行,若吃食物的话会干扰内分泌,影响胃肠道消化,从而引起便秘。

15:00~16:00

一般15:00~16:00很多人会感觉到饥饿,此时可以喝酸奶或吃水果,避免到晚餐过度饥饿而暴饮暴食。此阶段可以吃开心果杏仁,水果、玉米或奶制品。

17:30~19:00

17:30~19:00是吃晚餐的时间,尽量选择清淡的饭菜或粥类,吃5分饱即可。晚餐要适当的吃淀粉,若不吃的话会影响身体健康,降低新陈代谢速度。此时间段可以喝粥、豆制品或各种颜色蔬菜。

晚间

晚间尽量不要吃宵夜,如果饥饿难忍的话可影响睡眠,不妨喝杯牛奶加麦片,睡觉前一个小时不能吃任何食物,可以喝杯水充饥。

温馨提示

通过少量多餐确实能达到减肥目的,但每餐间隔时间不能超过三小时,若时间太长的话会导致后面几餐吃饭太晚。

若间隔时间太短的话,会增加进食次数而导致热量超标。减肥期间饮食要注意营养均衡,每餐食物合理搭配,保证每天摄入的食物种类丰富多样,只有保证食物多样化才能全面摄入营养,不仅能减肥,而且能维持身体健康。

尽量选择低热量、高密度食物,远离高糖分、高油脂和高盐分等加工食物。

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