减糖瘦身133餐盘法

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减糖瘦身133餐盘法

减糖瘦身133餐盘法

$29.50

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“133餐盘法”是名医自创、超3万人次实证有效的减糖瘦身“武功秘籍”!

不用忍饥挨饿,不用放弃美食。每餐坚持“133低糖饮食”,能有效控制热量、均衡?养,又兼顾饱腹与美味。

“内分泌专家 营养师 厨师”联手打造的50个餐盘、60多道料理示范,全部由专业人员进行营养成分分析与计算,食材常见、做法简单,便于读者参照使用。更有自创的低糖点心配方,深受“133餐盘法”实践人群好评。

《减糖瘦身133餐盘法》还回答了减脂瘦身常见问题、易被忽视又重要的问题,以及饮食误区。

《减糖瘦身133餐盘法》彩印,图文并茂。食物分量表可剪下來贴在冰箱上,掌握正确吃法,非常方便实用。

《减糖瘦身133餐盘法》繁体版自2022年7月首次出版,已重印8次,深受广大读者的好评。

 
内容简介

《减糖瘦身133餐盘法》作者是行医30多年的内分泌专家。因为糖尿病家族史,加上酷爱美食,自己差点成为糖尿病患者。他自创“133餐盘法”,不吃药、不禁食,成功逆转糖尿病前期,并减肥24公斤。

《减糖瘦身133餐盘法》所述“133低糖瘦身餐”,经过3万多人次实证,能有效摆脱高血糖、高血压,有助于瘦身减脂,远离慢性病。随书附赠可裁剪的食材测量表。

“133餐盘法”=1份糖(碳水) 3份蛋白质 3份蔬菜。

1份糖(碳水):每餐只吃“1份糖”,约40克的白米饭、1/4个馒头的分量。

3份蛋白质:每餐搭配“3份蛋白质”,如早餐一杯豆浆+2个蛋,就能达标。

3份蔬菜:每餐搭配“3份蔬菜”,可提供饱腹感且减少血糖升幅。

《减糖瘦身133餐盘法》力求什么都可以吃的饮食法。超过50个餐盘、60道料理示范,包含中式料理、西式轻食等各式风味美食,吃得饱又吃得对。

作者简介

游能俊
身为新陈代谢科医师,却因家族病史,成为糖尿病高危人群。亲身实践多种饮食方法,并形成切实有效的“减糖瘦身133餐盘法”。
除了一般门诊,还成立“能Gym健身中心”,为患者提供运动处方;设立“巧味食糖餐厅”,将食育融入生活。

周玉琴(中西餐食谱设计)
拥有多项厨师执照与认证,与游医师共同设计本书减糖料理。

邱奕映(营养成分分析与计算)
营养师、护理师

郑佳惠(烘焙料理设计)
护理师

目  录

前言 / 我是糖尿病医师,也曾经历糖尿病前期

“133 减糖餐盘”使用说明


Part 1  中式小点,一份糖餐盘

一窥碳水的多样面貌【煎萝卜糕餐盘】

请专注于非蔬菜的糖【黑糖馒头餐盘】

蛋白质营养素从哪里来【小笼包餐盘】

食物脂肪不等于身体脂肪【水饺餐盘】

如何掌控空腹血糖值【肉包餐盘】

小心糖量“爆表”的早餐【葱抓饼餐盘】

豆浆还是牛奶好【蔓越莓馒头餐盘】

港点这样吃,安心不“爆糖”【叉烧包餐盘】


Part 2 米饭和根茎淀粉,一份糖餐盘

米饭测试,启动了低糖饮食的研发【白饭餐盘】

低糖身体不缺糖【卤萝卜】

秋葵可以降血糖吗【秋葵大餐】

小心菜里的淀粉【南瓜蒸鳕鱼餐盘】

“升糖指数”重要吗【香煎红甘鲹佐马铃薯泥餐盘】

控糖量,来一碗粥也行【小米粥餐盘】

减少油脂的烹调方式【海鲜麦片粥】

“抗性淀粉”是什么【板栗红薯佐豆腐餐盘】

日式料理的低糖饮食【握寿司餐盘】

大豆制品比肉类健康吗【卤鸡腿饭餐盘】

土豆品种丰富、食谱多【酸辣土豆丝】

营养丰富的蛋料理【番茄鸡蛋豆腐】

大豆家族好搭多变化【什锦蔬菜炒豆包】


Part 3 面食料理,一份糖餐盘

不用计算,也能控制好热量【海鲜粉丝汤餐盘】

进食顺序改变了什么【蔬菜干面佐香煎三文鱼餐盘】

吃饭比吃面更好控制血糖吗【炒泡面】

膳食纤维越多越好吗【番茄鸡蛋面餐盘】

自己“面对”好控糖【蔬菜干面佐时蔬餐盘】

意大利面是健康面食吗【挪威鲭鱼意大利面餐盘】

一人份的快煮餐【丝瓜文蛤面线】

这种“饭”可以多添一些【三文鱼意大利面】

外食面食的估糖方式【南瓜炒米粉】

韩式料理,需注意隐藏碳水【泡菜鲷鱼排佐贝壳面餐盘】

白肉比红肉健康吗【牛肉面】

鱼不是只有蛋白质【烤三文鱼墨鱼面餐盘】

吃足蛋白质的素炒面【凉拌豆干丝(面)】


Part 4 色拉轻食,一份糖餐盘

小心加工食物中的隐藏糖和油【水果总汇餐盘】

早餐的饮品、配料怎么选择【面包超人餐盘】

方便估准糖量的吐司【三色椒炒蛋佐吐司餐盘】

以水果替代一份糖主食【甜葡萄佐彩椒鸡腿肉餐盘】

生菜好还是熟菜好【牛油果沙拉餐盘】

一天可以吃几颗鸡蛋【爱心荷包蛋佐时蔬餐盘】

吃不腻的百变蛋料理【欧姆蛋长棍面包餐盘】

素食有助控糖减脂吗【柿子蔬食餐盘】

西式餐饮也能不“爆糖”【小牛角面包餐盘】


Part 5 水果的食用方式

水果的糖度与甜味,不能和血糖画上等号

水果该在什么时间吃

享用半份糖的综合水果

香蕉和其它钾含量高的水果

不易升糖的水果

真有对糖尿病有益的水果吗

番茄,是可以多吃一点的食物

红瓤西瓜、黄瓤西瓜,哪个好

吃柚子要注意的用药事项


Part 6 一份糖的烘焙点心

奶油小餐包

玛德莲蛋糕

红豆沙蛋黄酥

凤梨酥

黑糖葡萄干燕麦饼干

柠檬奶酪球

葱油饼


后记 / 除了饮食,也请加入运动

附录一 / 快速掌握一份糖①──米面类

附录二 / 快速掌握一份糖②──根茎杂粮&乳品类

附录三 / 快速掌握一份糖③──水果类

附录四 /“豆鱼蛋肉类”的手掌测量法

附录五 / 糖尿病患者的控糖日记

前  言
我是糖尿病医师,也曾经历糖尿病前期
我是代谢科医师,行医30年,照顾过许多糖尿病患者,也是糖尿病患者的家属,自己也曾经处于“糖尿病前期”。当时的我身高163厘米,体重却达78千克,BMI值接近30,已达医学认定的“肥胖”标准。后来我从饮食、运动着手,减重24千克,体重维持在53~54千克,体脂率在20%以下,并维持一年以上。这几年,我也用同样的方法协助许多人逆转糖尿病前期。

饥饿疗法,不再是治疗糖尿病的唯一方法从事糖尿病治疗已30年,我很清楚饮食控制是很重要的一环。糖尿病治疗随着时代也在改变,但每天的饮食调控一直很重要。糖尿病饮食到底要怎么调整?大家普遍知道的是不喝含糖饮品、不吃甜食、少吃米面等淀粉类食物。
在线试读
食物脂肪不等于身体脂肪
脂肪是宏量营养素之一,脂肪酸也是人类必需的营养素。1克脂肪提供9千卡热量,无油烹调会大大减少食用油,但无法从食物中获得完整的脂肪酸,会造成营养失衡。“饱和”“单不饱和”“多不饱和”是脂肪酸的分法,除了烹调用油外,三类脂肪酸也普遍同时存在于蛋白质食物中,例如鸡蛋约含35%的饱和脂肪酸、44%单不饱和脂肪酸、21%多不饱和脂肪酸,黄豆的脂肪中有80%以上的多不饱和脂肪酸。动物制品饱和脂肪酸较多,植物制品则多为不饱和脂肪酸。
书中仅呈现脂肪总量,并不刻意区分不同脂肪酸占比,主要原因是,这三类脂肪酸皆综合在油品及蛋白质食物中。先照顾饮食荤素偏好,再平衡油品选择,是简便有效的方法。 荤食者已经从动物食物中摄取了较多的饱和脂肪酸,油品就应该交替使用不饱和脂肪酸为主的植物油。不吃蛋类的素食者,油品就可使用少量含饱和脂肪酸的植物油(如椰子油、棕榈油)。
至于控制脂肪摄取量,主要是针对体重进行调整。挑选脂肪含量较低的食物,少用煎炸烹调,都能帮助热量控制。热量控制要同时注意来自坚果、种子的脂肪。热量当然来自餐桌上所有食物,包括糖类、蛋白质食物。烹调或是肉品选择,尽量每天三餐利用交替的方式取得平衡,避免餐餐油腻或是每餐无油,厨房油品可以备至少2种。以“水饺餐盘”的食谱为例,总脂肪65.5克,热量590千卡,占总热量的2/3,如果将所有蔬菜和肉片一起用2茶匙油炒,烹调油就会减少22.5克,热量就降低了200千卡。

“升糖指数” 重要吗
升糖指数经常在食物及血糖关联性的文章中被提到,在市售的食品或营养补充品标签上也可以看到被强调的“低升糖指数”这个词。这是以食用100克葡萄糖2小时所上升的血糖面积为基准,其他食物和这个基准值对应的比较结果。在台湾,选择低升糖指数食物,过去常被纳入控糖建议,但新的医学指导已经不再纳入。原因之一是,食用低升糖指数糖类,仍需平衡摄取量;而摄取高升糖指数食物,若是浅尝辄止,也不会使血糖严重恶化。
在一份糖量的测试中,我并不刻意挑选低升糖指数糖类,反而以高升糖指数食物(大部分是含糖的加工食品)刻意的测了几次,主要是观察自己的血糖代谢能力。一份糖的测试血糖上升较多的是:汤圆(9.2 毫摩 / 升)、甜粿(9.9毫摩 / 升)、3 小块马卡龙(8.8 毫摩 / 升)、80 克萝卜糕(9.7 毫摩 / 升)、3颗牛轧糖(9.7毫摩/升)、36克糯米枣(9.6毫摩/升)。这几次的血糖高峰,比我平常的测试平均高了约2.2毫摩/升,这时期我的糖化血红蛋白是5.7%,可以推论血糖代谢在较差的状态下,很容易使血糖峰值超过11.1毫摩/升。
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