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1. Cách ăn gạo lứt giảm cân hiệu quả
Thực đơn giảm cân với gạo lứt được xem là bí quyết lấy lại vóc dáng hiệu quả cho các chị em. Không chỉ sở hữu nguồn chất xơ dồi dào, thực phẩm này còn giảm cảm giác thèm ăn, tăng khả năng đốt cháy mỡ thừa.
Bạn có thể áp dụng thực đơn ăn kiêng bằng gạo lứt tối thiểu trong 7 ngày để có được kết quả tối ưu nhất.
– Bữa sáng: 1 cốc trà, 1 bát cơm gạo lứt, muối mè cùng rau củ quả luộc
– Bữa trưa: 1 bát cơm gạo lứt, 1 lát cá nhỏ, tôm hấp, rau củ quả
– Bữa tối: 1 bát cơm gạo lứt, 1 đĩa rau củ quả luộc, 1 quả táo.
2. Các cách giảm cân với yến mạch
Ăn kiêng với yến mạch là bí quyết giảm béo an toàn, tiết kiệm dành cho những chị em nào có nhiều thời gian. Đây không chỉ là thực phẩm giúp “xóa tan” nỗi lo thừa cân mà còn rất hữu ích cho sức khỏe.
Dưới đây là một số cách ăn bột yến mạch để giảm cân chị em có thể tham khảo:
Nấu cháo yến mạch ăn kèm trứng luộc
Thực đơn giảm cân bằng trứng và yến mạch là bí quyết “vàng” giúp giảm mỡ thừa, lấy lại vóc dáng. Sự kết hợp của yến mạch và trứng luộc sẽ cấp năng lượng cho cơ thể, giảm cảm giác kiệt sức khi giảm cân.
Các bạn có thể cho 2 muỗng yến mạch đun sôi với 350ml nước trong 10 phút. Sau đó kết hợp ăn cùng trứng gà luộc vào bữa sáng và trưa hoặc bữa tối.
Nấu cháo yến mạch giảm cân với thịt bằm
Kết hợp yến mạch cùng thịt bằm cũng là cách giảm cân mang lại tỉ lệ thành công lớn. Bạn chỉ cần cho bột yến mạch ngâm vào nước trong 10 phút rồi cho vùng thịt băm vào nồi đun 20 phút. Sau đó cho thêm 1 chút gia vị vừa miệng rồi tắt bếp.
Có thể chia cháo yến mạch thịt băm thành 2 – 3 bữa ăn trong ngày.
Bánh chuối yến mạch
Ăn chuối giảm cân rất được ưa chuộng tại Nhật, Hàn và cả Việt Nam. Kết hợp chuối và yến mạch sẽ giúp thúc đẩy trao đổi chất, giảm năng lượng tích tụ vào cơ thể.
Cách làm bánh ăn kiêng yến mạch và chuối
– Bước 1: Chuẩn bị 2 quả chuối chín, 200gram bột yến mạch, bơ, 1 chút bột nở
– Bước 2: Đánh đều yến mạch, bơ, bột nở với nước tạo hỗn hợp đặc sệt
– Bước 3: Cắt chuối thành miếng mỏng rồi trộn cùng bột bánh
– Bước 4: Cho vào lò vi sóng nước trong 5 phút
– Bước 5: Ăn bánh vào sáng và các bữa phụ.
3. Thực đơn giảm cân bằng khoai lang
Khoai lang giàu dưỡng chất, nhất là các loại vitamin A, C, D, Kali, chất xơ cũng như protein,…giúp cấp năng lượng cho cơ thể. Không những thế, ăn kiêng bằng khoai lang còn giúp giảm cân nhanh, vóc dáng thon gọn.
Cách chế biến khoai lang giảm cân cũng rất đơn giản và dễ thực hiện. Một số cách phổ biến như: khoai lang luộc, khoai lang nướng, cháo và súp khoai lang.
Ngoài ra, bạn có thể tham khảo chế độ ăn kiêng bằng khoai lang theo cách như sau:
– Bữa sáng: Ăn 1 củ khoai lang luộc kết hợp cùng sữa chua hoặc sinh tố hoa quả
– Bữa trưa: Ăn khoai nướng hoặc luộc 30 phút trước khi ăn trưa
– Bữa tối: Có thể ăn súp khoai lang kết hợp cùng các món ăn khác.
4. Thực đơn giảm cân với trứng và chuối
Chuối giúp cấp vitamin, Magie, không có chất béo, không cholesterol giúp tốt cho xương, tim mạch và cả hệ thần kinh. Đặc biệt, loại quả này còn giúp cải thiện tâm trạng, giúp hệ miễn dịch tốt hơn. Trong khi đó, trứng chứa nhiều protein tăng cảm giác no lâu, giúp ngăn cơn thèm ăn.
Giảm kiêng giảm cân với trứng và chuối chính là “cặp bài trùng” tăng cao hiệu quả giảm cân. Các chị em có thể xây dựng thực đơn giảm cân từ chuối và trứng thành 3 bữa ăn trong ngày để có hiệu quả nhanh hơn.
5. Cách lên thực đơn giảm cân bằng rau củ quả
Rau củ quả được xem là các loại thực phẩm giảm cân tối ưu, cải thiện sức khỏe được các chuyên gia khuyên dùng. Đặc biệt, hàm lượng vitamin A, C, B, acid amin trong các loại rau củ quả rất nhiều. Trong khi đó lượng calo lại thấp, giúp cơ thể không tích tụ mỡ thừa.
Việc giảm cân với rau củ quả sẽ giúp các bạn kiểm soát được tỉ lệ calo nạp vào, cùng với đó tăng hàm lượng nitrit giúp chuyển hóa mỡ trắng bị đốt cháy nhanh hơn trong khi luyện tập.
Các bạn có thể chế biến rau củ quả thành salad ăn trong các bữa ăn hoặc kết hợp cùng yến mạnh đều mang lại hiệu quả thần kỳ. Dưới đây là cách nấu cháo giảm cân cùng rau củ quả:
– Bước 1: Chuẩn bị nguyên liệu gồm yến mạch, rau củ quả tươi (cà rốt, hành, rau, khoai lang,…)
– Bước 2: Rửa sạch rau củ, cắt thành hạt lựu rồi cho vào nước sôi
– Bước 3: Cho bột yến mạch vào hỗn hợp nêu trên rồi tiếp tục đun lửa nhỏ tới khi chín nhừ thì cho thêm gia vị
– Bước 4: Ăn cháo vào bữa sáng và bữa tối.
Với những thực đơn ăn kiêng có khoa học và thông minh này bạn sẽ nhanh chóng lấy lại được vóc dáng trong mơ cho mình, bạn sẽ chăm sóc thật tốt cho bản thân và cũng đừng quên chăm sóc thực đơn bữa ăn cho những người thân yêu nhé!
Hãy lựa chọn thực phẩm tại organic food để có những bữa ăn thật ngon và thật tuyệt vời cho mình và những người thân, chúc bạn thành công với mục tiêu riêng mà bạn đặt ra cho mình!
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