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木頭人

2020-10-27

觀看次數:null

Lambs

間歇性斷食挑戰(下)

<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>前情提要:<a href="https://www.hahago.app/blog/blog-article-1596754931812-ddpwe1b" style='font-size: 17px; color: #01A1DD; font-family: "Microsoft JhengHei", sans-serif;'>間歇性斷食挑戰(上)</a></p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>哈囉~還記得之前木頭人正在實施的『間歇性斷食挑戰』嗎?</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>上次發文提及開始實施約一個月的初步成果如下</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>體  重:↓1.4 kg</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>體  脂:↓1.6 %</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>內臟脂肪:↓0.5%</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'> </p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>這次木頭人為期三個月共13週的成果出爐</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>體  重:↓5.1 kg</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>體  脂:↓3.5 %</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>內臟脂肪:↓2.0%</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'> </p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>看起來似乎發揮了一點小成效呢!</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>間歇性斷食法的原理已在上篇說明</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>這次就來分享這三個月飲食上的調整內容</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'> </p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>平日飲食內容</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>0930~1000:一杯黑咖啡500 ml</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>1000~1200:水500 ml</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>1200~1400:水500 ml</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>1400~1600:水500 ml</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>1600~1800:水500 ml</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>1900~2100:吃足1500~1800大卡食物</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'> </p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>那麼木頭人晚餐時段都吃些什麼呢?</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'> </p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>套餐A:好市多熟食區的牛肉捲+凱薩雞肉沙拉</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>熱量約為:1657 大卡(實際約1357大卡,凱薩醬只會添加約2/5)</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>菜單熱量清單如下</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>牛肉捲一份約:832 大卡</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>凱薩雞肉沙拉約:825 大卡(凱薩醬約500 大卡,可斟酌添加)</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'> </p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>套餐B:自助餐雞腿排一份+蒸魚排一片+五穀飯一碗+配菜如花椰菜、高麗菜、番茄炒蛋、茄子...等</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>熱量約為:1500 大卡</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>菜單熱量清單如下</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>雞腿排一份約:200 大卡</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>蒸魚排一片約:200 大卡</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>五穀飯一碗約:500 大卡</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>配菜們約:600 大卡</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'> </p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>套餐C:便利商店便當一份+香蕉一條+地瓜一顆+茶葉蛋兩顆+特濃無糖豆漿兩瓶</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>熱量約為:1523 大卡</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>菜單熱量清單如下</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>便當一份約:600 大卡</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>香蕉一條約:100 大卡</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>地瓜一顆約:300 大卡</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>茶葉蛋兩顆約:150 大卡</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>高蛋白無糖豆漿兩瓶約:373 大卡</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'> </p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>以上菜單僅供參考</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>單純是木頭人個人覺得熱量方便計算且食材較為原型的搭配</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>盡量避免糖份、油炸、精緻澱粉的攝取</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>因木頭人基礎代謝率約1740大卡</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>以上套餐吃完還會有約200 大卡需補充</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>偶爾會再搭配一些堅果類食用</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'> </p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>木頭人的目標是把內臟脂肪降到正常值(4~6%)</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>但目前每天的運動量極低</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>每日步數不到兩千步</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>久坐對身體健康的影響相信大家都不陌生</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>看來除了使用間歇性斷食法</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>還必須搭配運動</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>雙管齊下才能早日達成目標</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>在此預告木頭人下個階段挑戰:每日6000步挑戰</p>
<p style='font-size: 17px; font-family: "Microsoft JhengHei", sans-serif;'>讓木頭人動起來變成火柴人吧!(謎之音:Fire!Fire!)</p>

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