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更年期體重控制原則(衛生福利部)

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發表於 2017-2-4 10:34:32 | 顯示全部樓層 |閱讀模式
更年期控制體重的原則
1.調整飲食
建議妳以均衡飲食型態為主。
早上吃得好、中午吃得飽、晚餐吃得少。
妳也可以依據自己生活習性與步調,來安排進餐時間。
不要讓自己處在過度飢餓狀況,讓熱量吸收更多。
避免高油、高糖,多攝食高纖食物可以減少飢餓感。
改變一下進食習慣,增加咀嚼動作來消耗熱量。
多喝水可幫助清洗體內廢物。
減肥時期也要注意鈣質攝取,以防止骨質流失的情形。
2.動態生活
運動可以減少熱量囤積,最好養成每週35次,每次3050分鐘的規律運動。
妳也可以隨身運動來累積運動時間,例如走一段路替代乘車;上樓以爬樓梯取代電梯;一邊看電視一邊做運動,建立動態生活消耗多餘熱量。
3.持之以恆
下定決心,減重才能持續!
配合飲食調整與動態生活,將減重初期目標設定在原先體重的5%,用15天減1公斤的速度,這樣一個月就可以看到效果呢!
出處:衛生福利部國民健康署

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發表於 2017-2-4 14:12:50 | 顯示全部樓層
更年期也是遵照原則才不會大走鐘~~~
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發表於 2017-3-27 11:49:12 | 顯示全部樓層
從年輕時開始養成習慣,以後才不會那麼辛苦喔!
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發表於 2017-4-1 17:21:27 | 顯示全部樓層
要活、要吃、也要動!
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發表於 2017-5-19 16:05:10 | 顯示全部樓層
動態生活很重要~~~~
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發表於 2017-9-18 10:02:15 | 顯示全部樓層

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