外食百科大全！外出吃饭亦能瘦瘦瘦~
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">马上要到五一假期了，<span style="color: black;">伴侣</span>聚会，旅游多起来了~</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">火锅、麻辣烫、冒菜轮流开吃！披萨、汉堡、家常菜<span style="color: black;">同样</span><span style="color: black;">亦</span><span style="color: black;">不可</span>少！</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">都说外食易胖，<span style="color: black;">然则</span>总免不了会跟<span style="color: black;">一块</span>组局外食，<span style="color: black;">这般</span>吃吃吃……下去那还了得？</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><img src="https://q4.itc.cn/q_70/images03/20240416/b5cd9f1d25034dbc814ea801194eab66.jpeg" style="width: 50%; margin-bottom: 20px;"></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">贴心的人马妞当然不会放任<span style="color: black;">大众</span><span style="color: black;">这般</span>胖下去！在即将到来五一假期之前，特地整理献上</span><strong style="color: blue;"><span style="color: black;">【外食减脂大全】</span></strong><span style="color: black;">！让<span style="color: black;">大众</span>即使外食<span style="color: black;">亦</span>能不长胖！</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;">外食长胖百科</span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">° </p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">超大热量摄入——热量计算</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">长胖最大的<span style="color: black;">原由</span><span style="color: black;">便是</span>管不住嘴，摄入了太多的热量，而<span style="color: black;">没</span>法被身体消耗。外食则<span style="color: black;">更加是</span>如此，一不小心就会忍不住吃<span style="color: black;">非常多</span>高热量<span style="color: black;">食品</span>，<span style="color: black;">因此</span>，热量计算和<span style="color: black;">掌控</span>，<span style="color: black;">便是</span><span style="color: black;">咱们</span>首要做的。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><img src="https://q0.itc.cn/q_70/images03/20240416/d6b887dc901f430dafb8532114a55eed.gif" style="width: 50%; margin-bottom: 20px;"></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">这个操作其实非常简单，只要把你今天要吃的<strong style="color: blue;"><span style="color: black;"><span style="color: black;">食品</span>名<span style="color: black;">叫作</span>回复到在人鱼线VS马甲线公众号</span></strong>，就<span style="color: black;">能够</span><span style="color: black;">得到</span>相对应的热量、蛋白质、碳水和脂肪数据。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><img src="https://q2.itc.cn/q_70/images03/20240416/3b539329ae4f4947b1d7b4e165505605.jpeg" style="width: 50%; margin-bottom: 20px;"></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">估算热量不力求<span style="color: black;">非常</span>准确，<span style="color: black;">重点</span>是为了让你对自己吃进去的东西的热量有一个<span style="color: black;">认识</span>。大热量的<span style="color: black;">食品</span><span style="color: black;">选取</span>性的少吃<span style="color: black;">或</span>不吃，<span style="color: black;">能够</span>很直接的避免长胖。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">° </p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">隐匿</span>式热量摄入——<span style="color: black;">选取</span>性摄入</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">外食<span style="color: black;">食品</span>为了加重美味，在味道和烹饪<span style="color: black;">办法</span>上，都会偏离清淡的标准，<span style="color: black;"><strong style="color: blue;">重油、重糖、重盐是非常<span style="color: black;">平常</span>的，烹饪上多以炒、炸、烤等为主，</strong></span>这些<span style="color: black;">隐匿</span>热量会然给<span style="color: black;">本来</span>热量不高的食材瞬间变得高热量。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><img src="https://q6.itc.cn/q_70/images03/20240416/5120a470d62a4ee9aa6331f9ef88310f.gif" style="width: 50%; margin-bottom: 20px;"></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">因此</span>在外食时，还需<span style="color: black;">重视</span>这些<span style="color: black;">隐匿</span>热量，<span style="color: black;"><strong style="color: blue;">在就餐前<span style="color: black;">能够</span>有<span style="color: black;">认识</span>的<span style="color: black;">选取</span>少油、清淡的<span style="color: black;">膳食</span>，<span style="color: black;">或</span>叮嘱店家少放油盐。<span style="color: black;">倘若</span>真的<span style="color: black;">没</span>法避免要摄入高油的<span style="color: black;">食品</span>，<span style="color: black;">能够</span><span style="color: black;">尽可能</span>把油沥掉，以减少油脂的摄入。</strong></span></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">° </p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">边吃边聊吃<span style="color: black;">更加多</span>——<span style="color: black;">保持</span>7分饱</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">外食十次会有七八次是吃撑的，有的是<span style="color: black;">由于</span>管不住嘴，<span style="color: black;">亦</span>有人是<span style="color: black;">由于</span>和<span style="color: black;">伴侣</span>边吃边聊不知不觉就摄入量超标了。<span style="color: black;">况且</span>吃饭时间越长，越容易不自觉就摄入。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;">不想摄入<span style="color: black;">太多</span><span style="color: black;">食品</span>，<span style="color: black;">能够</span>在吃饭前先喝汤，<span style="color: black;">能够</span>占据<span style="color: black;">必定</span>的胃容量，再摄入蔬菜、肉类等，最后吃主食，<span style="color: black;">能够</span>有效的减少热量摄入。<span style="color: black;">同期</span><span style="color: black;">保持</span>7分饱原则，吃到7分饱就放下筷子。</span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><img src="https://q1.itc.cn/q_70/images03/20240416/43f27f8a8f684401a71d6fa8fce281f4.png" style="width: 50%; margin-bottom: 20px;"></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">同期</span>，在吃饭时<span style="color: black;">能够</span>有<span style="color: black;">认识</span>的摄入<span style="color: black;">饱含</span>蛋白质和膳食纤维<span style="color: black;">食品</span>，<span style="color: black;">能够</span><span style="color: black;">增多</span>持久的饱腹感，减少正餐外热量的摄入。<span style="color: black;">况且</span>蛋白质的<span style="color: black;">弥补</span>，能够<span style="color: black;">加强</span>身体代谢，促进脂肪的燃烧分解，膳食纤维则能促进肠胃蠕动和消化。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><img src="https://q7.itc.cn/q_70/images03/20240416/1f3b5f0a26074bf7812f70b462ef5b3d.jpeg" style="width: 50%; margin-bottom: 20px;"></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;">外食减脂百科</span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">倘若</span>看了上面的内容，<span style="color: black;">大众</span>还是<span style="color: black;">不可</span>非常<span style="color: black;">知道</span>的<span style="color: black;">认识</span>应该怎么做，<span style="color: black;">亦</span><span style="color: black;">不碍事</span>。下面人马妞就举几个<span style="color: black;">详细</span>的例子来告诉<span style="color: black;">大众</span>，<span style="color: black;">咱们</span>应该<span style="color: black;">怎样</span>正确对待外食。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">° </p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">冒菜、火锅、麻辣烫</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;">肥胖<span style="color: black;">原由</span>1：</span></strong></span><span style="color: black;">一次吃太多</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">“点多了”几乎是每次吃火锅都会<span style="color: black;">出现</span>的事情。<span style="color: black;">尤其</span>是一大群人<span style="color: black;">一块</span>吃火锅，很难估计到底要点多少才算合适，最后经常是吃到撑！</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><img src="https://q5.itc.cn/q_70/images03/20240416/e436b491989144f79a4b2a7538ab07d8.jpeg" style="width: 50%; margin-bottom: 20px;"></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;">处理</span>办法：</span></strong></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">怎样</span>点菜是关键，<span style="color: black;"><strong style="color: blue;">永远点预计<span style="color: black;">食品</span>的2/3就<span style="color: black;">能够</span>了。</strong></span><span style="color: black;">倘若</span><span style="color: black;">不足</span>，<span style="color: black;">能够</span>随时再加。<span style="color: black;">然则</span>，一旦点多，<span style="color: black;">常常</span>是要吃完吃撑才罢休。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;">肥壮</span><span style="color: black;">原由</span>2：</span></strong></span><span style="color: black;">锅底、调料。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">在吃火锅、麻辣烫、冒菜的<span style="color: black;">同期</span>，<span style="color: black;">各样</span>调料少不了。<strong style="color: blue;"><span style="color: black;">高油的辣椒酱、麻酱，<span style="color: black;">协同</span>起来味道是超级棒了，可是热量<span style="color: black;">亦</span>超标了。</span></strong>更别说<span style="color: black;"><strong style="color: blue;">火红火红的红油锅底，会让<span style="color: black;">咱们</span>吃进去<span style="color: black;">更加多</span>的盐、油和热量。</strong></span></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><img src="https://q4.itc.cn/q_70/images03/20240416/f595df3e6570483eab0bf3b88851ce15.jpeg" style="width: 50%; margin-bottom: 20px;"></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;">处理</span>办法：</span></strong></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;">用剁椒代替辣椒油，<span style="color: black;">同期</span><span style="color: black;">尽可能</span>少吃麻辣红油锅底，</span></strong><span style="color: black;"><span style="color: black;">由于</span>这种锅底中的油多，涮菜时容易吃进去<span style="color: black;">非常多</span>的油。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">° </p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">外卖</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;">肥壮</span><span style="color: black;">原由</span>：</span></strong></span><span style="color: black;">咸、油腻、<span style="color: black;">膳食</span>搭配。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><span style="color: black;">此刻</span>的外卖种类繁多，<span style="color: black;">选取</span><span style="color: black;">亦</span>多，且有的<strong style="color: blue;"><span style="color: black;"><span style="color: black;">广泛</span>偏油腻，盐<span style="color: black;">亦</span>会放<span style="color: black;">非常多</span>，吃的时候不知不觉就会吃进<span style="color: black;">非常多</span>油。</span></strong>加上大<span style="color: black;">都数</span>人不懂营养搭配，容易过量摄入热量。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><img src="https://q9.itc.cn/q_70/images03/20240416/50e3a2042e13402db45d703e55596a64.jpeg" style="width: 50%; margin-bottom: 20px;"></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;">处理</span>办法：</span></strong></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">多吃蔬菜多吃白肉，<strong style="color: blue;"><span style="color: black;"><span style="color: black;">增多</span>粗纤维和蛋白质的摄入，</span></strong>重辣重油的菜过水；菜汤是<span style="color: black;">各样</span>油脂、盐、糖的聚集地，能少吃就少吃，<span style="color: black;">乃至</span><span style="color: black;">尽可能</span>不吃菜汤。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;">° </p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">披萨、汉堡、三明治</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;">肥壮</span><span style="color: black;">原由</span>：</span></strong></span><span style="color: black;">高脂、高碳水、高热量。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">快速食品里大多为油炸食品，高油、高盐是毋庸置疑的。且大<span style="color: black;">都数</span>汉堡、披萨、三明治主材都是白面包，再<span style="color: black;">协同</span>高油、高脂肪的培根和肉饼，其热量不是<span style="color: black;">通常</span>的高。</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><img src="https://q5.itc.cn/q_70/images03/20240416/56a22033f9e543589ce8e2cd022737dd.jpeg" style="width: 50%; margin-bottom: 20px;"></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;">处理</span>办法：</span></strong></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><strong style="color: blue;"><span style="color: black;"><span style="color: black;">能够</span>把白面包换成全麦面包，不要加酱，</span></strong><span style="color: black;"><span style="color: black;">能够</span>减少<span style="color: black;">必定</span>的热量摄入，<span style="color: black;">通常</span>面包店都会有全麦面包的选购。<span style="color: black;">倘若</span>是汉堡一类<span style="color: black;">不可</span>换面包的，<span style="color: black;">能够</span><span style="color: black;">选取</span>少吃<span style="color: black;">有些</span>，<strong style="color: blue;"><span style="color: black;">每次吃2/3个就好。</span></strong></span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">好啦，今天人马妞给<span style="color: black;">大众</span>整理的【外食减脂百科】，你都记好了吗？记得出去吃饭的时候<span style="color: black;">必定</span>要用上哦~</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">部分<span style="color: black;">照片</span><span style="color: black;">源自</span>于网络</span></p>
<p style="font-size: 16px; color: black; line-height: 40px; text-align: left; margin-bottom: 15px;"><span style="color: black;">后台回复关键字，获取<span style="color: black;">更加多</span>实用健身干货</span></p>
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感谢楼主分享，祝愿外链论坛越办越好！ “BS”（鄙视的缩写） 你的见解独到，让我受益匪浅，非常感谢。
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