> 红薯减肥 > “月瘦8斤不反弹”！协和医院专家开出一份减肥食谱
减肥已成了人们的“家常便饭”，无论是超重的“胖友”，还是爱美人士，往往都走在减肥路上。方法用了许多，成效却微乎其微，甚至可能越减越胖……
portant; overflow-wrap: break-word !important;”>医生》节目现场有两名嘉宾，一人半年成功减重55斤！
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portant; overflow-wrap: break-word !important;”>另一名8个月减重72斤！
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portant; overflow-wrap: break-word !important;”>不反弹减肥食谱”
减肥人群应遵循总热量控制原则：
- portant;”>portant; overflow-wrap: break-word !important;”>男性每天最多摄入1500大卡
- portant;”>portant; overflow-wrap: break-word !important;”>女性每天最多摄入1200大卡
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portant;”>早餐：1个窝头+1个水煮蛋+1盘清炒蔬菜+1杯250ml豆浆；
portant;”>米饭+手掌大小（2~3两）的瘦肉+1盘炒蔬菜；
portant;”>水果；
portant;”>晚餐：1碗杂米饭+1个紫薯+1盘炒蔬菜。
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减肥人群每天摄入的总热量应在1200~1500大卡，其中碳水化合物主食占50%，约等于5碗米饭，但其中应该包括谷类、薯类、蔬果等，尤其是优质碳水物。
portant; overflow-wrap: break-word !important;”>具体是哪些食物呢？
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portant; overflow-wrap: break-word !important;”>portant; overflow-wrap: break-word !important;”>富含“瘦菌”的食物
肥胖会“传染”，如果身边有“胖友”，你也可能被“传染”，跟着长胖。
portant; overflow-wrap: break-word !important;”>portant; overflow-wrap: break-word !important;”>（胖菌）的人容易胖，分支杆支菌属portant; overflow-wrap: break-word !important;”>（瘦菌，如：portant; overflow-wrap: break-word !important;”>乳杆菌）易瘦。
增加酸奶、泡菜等富含益生菌的食物，可以辅助增加肠道内的瘦菌，有助于减肥。
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portant;”>portant; overflow-wrap: break-word !important;”>豆类、薯类、低糖水果、绿色蔬菜
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portant; overflow-wrap: break-word !important;”>种类→
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- portant;”>绿豆、红豆等
- portant;”>portant; overflow-wrap: break-word !important;”>红薯、山药、土豆、芋头等
- portant;”>苹果、葡萄、柚子、菠萝、橙子等
- portant;”>菠菜、小油菜、茼蒿、油麦菜等
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portant; overflow-wrap: break-word !important;”>中国营养学会推荐摄入量
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portant;”>portant; overflow-wrap: break-word !important;”>想减肥，这些误区不能要！
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portant; overflow-wrap: break-word !important;”>0portant;”>体重衡量肥胖
portant; overflow-wrap: break-word !important;”>很多人减肥最大误区是通常用体重来衡量自己胖不胖，这并不科学。首先，你应该确定你是否需要减肥？
体重指数（BMI）来衡量一个人胖瘦的标准，BMI=体重（公斤）除以身高（米）平方。
根据《中国成人超重和肥胖症预防控制指南》，当BMI值＞24时为超重，BMI值＞28时为肥胖，只有超重或肥胖的才需要减肥。
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portant; overflow-wrap: break-word !important;”>0portant;”>不吃、少吃主食
portant;”>或者少吃主食，会使机体缺乏碳水化合物。要知道大脑只能利用葡萄糖作为能量来源，这样极易造成头晕、乏力，严重时会昏迷甚至死亡。
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portant; overflow-wrap: break-word !important;”>0portant;”>晚饭减肥
晚上就放弃吃饭，其实不吃晚饭并不助于减肥。
营养科主任周燕在2016年04月29日《健康时报》饮食版刊文解释，在饥饿状态下，通过饮食摄入的热量将更容易被转化为脂肪而储存在体内。
早餐、午餐将更容易转化为脂肪，这就与减肥背道而驰了。
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蛋白质会剥夺女性骨骼中的钙，造成骨密度下降和其他必需营养素的缺乏。还会打破身体酸碱平衡，产生酮血症和酮尿症，增加肝肾负担。
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portant; overflow-wrap: break-word !important;”>0portant;”>吃水果减肥
我们机体的蛋白质、脂肪长期过度分解，产生乏力，贫血，抵抗力也会跟着走下坡路，最后诱发各种感染。
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portant; overflow-wrap: break-word !important;”>0portant;”>产品”减肥
产品都是刺激性泻药，通过刺激肠道，加速其蠕动，使肠道内容物快速排到体外。在这种刺激下反复腹泻，会给肠道健康留下后患，如果长期使用，会对身体带来严重伤害，适得其反。
portant; overflow-wrap: break-word !important;”>减肥是一件技术活
portant; overflow-wrap: break-word !important;”>要学会科学减肥！
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