炭水化物と甘い物を抜くにはどうしたら良い?
炭水化物は、1回の食事の60%がバランスの良い食事だと言われている。
その60%を抜いておかずを増やすとなると、塩分や脂質やカロリーなどが増えてしまう。
そうなるとやせないし、栄養分がかたよって身体に不調をきたしてしまう。
やせるには炭水化物と甘い物を減らし、その代わりになる物を食べれば良い
- 炭水化物と甘い物を食べない。
- 主食の代わりになる物を食べる。
- 糖質の少ない肉や野菜を多めに取る
1.炭水化物と甘い物を食べない。
炭水化物 → ご飯、麺類、パンなど、 甘い物 → 果物、スイーツ、おかし、ドリンクなど
2.主食の代わりになる物を食べる。
ご飯 → もち麦、マンナンライス、豆腐ライス、ブロッコリーライスなど 麺類 → 糖質0g麺、しらたきなど パン → ブランパン、ふすまパンなど ドリンク → 朝食にバターコーヒーや甘くないドリンクなど
【6食材】今流行りのダイエットや糖質制限に良いと言われている食材をまとめてみた
3.糖質の少ない肉や野菜を多めに取る。
例)鍋や野菜スープ、サラダを先に食べるなど ※市販のサラダのドレッシングは糖質が多めなのでマヨネーズなどを使用する。
【糖質量一覧】どの食材に糖質が多く含まれているのかまとめてみた
私はこれで体重を15kg落として、血糖値をコントロールできるようになった
上記のことを行うと、身体がケトン体質になり脂肪をエネルギーとして消費するようになる。
それで私は体重を減らす事ができ、糖質を取らないので血糖値の上昇を抑えています。
しかし、私は糖尿病を患っているので、実際には何らかの影響で徐々に血糖値が上がってしまいます。
その上がった血糖値を下げるために、ウォーキングなどの運動が必要です。
まとめてみると、
主食の炭水化物のかわりに低糖質の食べ物を食べるとやせる事ができます。 より効果を得たいなら運動もおこなう。
それだけでやせる事ができます。
それだけですが、それを行うのは簡単そうでむずかしいので、私が行った方法をこのブログで紹介していきたいと思います。
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