又是一個簡單的減肥 Tips 趕快記下來!瘦身無須節食,只要學會這個方法就可以了

 

要成功減肥,無非要做到 2 件事,一是控制飲食,二是運動。對於一眾吃貨來說,要節食比登天更困難,一想起要放棄世上的美食,減肥彷彿變得不再有意義。

不過,其實要成功減肥,雖然控制飲食是重點,不過實行起來卻可以很輕鬆,只要學會這個方法就可以了!

 

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Pot Lemon Garlic Chicken⁠ By @lifemadesweeter⁠ .⁠ —-⁠ Ingredients:⁠ 6-8 boneless chicken thighs (skinless or with skin)*⁠ sea salt and pepper, to taste⁠ ½ teaspoon garlic powder⁠ 2 tablespoons olive oil⁠ 3 tablespoons butter, divided⁠ 1 small onion, chopped⁠ 4 garlic cloves, sliced or minced⁠ 1½ tablespoons Italian seasoning⁠ Juice and zest of one lemon⁠ ⅓ cup homemade or low sodium chicken broth⁠ Chopped fresh parsley and lemon slices for garnish, if desired⁠ —-⁠ Instructions:⁠ Season chicken with salt, pepper and garlic powder.⁠ Press the Sauté function (Normal setting) on the Instant Pot and add the olive oil to the pot.⁠ Place chicken in the Instant Pot and allow to sear on each side for 2 minutes, or until golden brown. This helps to seal in the juices and keep it tender. (You may have to work in batches depending on the size and amount of chicken you are using). Once browned, remove from Instant Pot and set aside.⁠ Melt butter in Instant Pot and stir in the onions and garlic. Add lemon juice to deglaze pan. Cook for 1 minute then add Italian seasoning, lemon zest, and chicken broth.⁠ Place the chicken back into the Instant Pot, lock the lid, and turn the valve to SEAL.⁠ Select the Manual (older models) or Pressure Cook (newer models) button and adjust the timer to 8 minutes.⁠ It will take about 5-10 minutes to come to pressure and start counting down.⁠ When done, allow to naturally release for 3 minutes then using a long spoon push the valve to RELEASE, then remove your Instant Pot lid.⁠ Sprinkle with chopped parsley and serve hot with your favorite sides. Spoon sauce over chicken and garnish with lemon slices, if desired.

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沒錯!今天要說的就是挑戰進食的順序,不要小看這個簡單的動作,它不但可以讓你吃得飽,亦可以讓你無形中更容易控制飲食的份量,輕鬆地瘦身。

健康的飲食,最先應該吃蔬菜,因為蔬菜有著膳食纖維,可以讓腸道更容易消化之後的食物;之後就應該吃高蛋白質的食物,例如肉類和魚類,蛋白質是人體必需的營養素,除了可以維持飽腹感覺,亦可以讓血糖變得穩定,不容易感到肚餓。

最後就是吃澱粉質的時間,例如飯麵等,澱粉質的食物會容易讓體內血糖升高,所以建議擺在最後進食,而且在進食過蔬菜和肉類後,飽腹感覺會比較強,這樣也會進食比較少的澱粉質,對於減重亦更有幫助。

SOURCE : Healthline

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