吃超飽不發胖的秘密㊙️how to create a healthy plate？雀兒今日均衡健康餐盤：照燒腿排花椰菜藜麥飯/Today’s healthy Lunch : Turiyaki Chicken thigh vegetable quinoa rice!
🌟熱量營養macros：48...
吃超飽不發胖的秘密㊙️how to create a healthy plate？雀兒今日均衡健康餐盤：照燒腿排花椰菜藜麥飯/Today’s healthy Lunch : Turiyaki Chicken thigh vegetable quinoa rice!
🌟熱量營養macros：488kcal/65C/11F/28P
很多人都很好奇雀兒每天都吃得那麼飽那麼豐盛怎麼還能夠維持身材？
跟大家分享一個秘訣～只要把握好均衡健康餐盤的比例
40-45%碳水
35-40%蛋白質
25-30%脂肪
就能夠吃超飽、血糖穩定、不發胖！
最簡單的肉眼辨識法就是
一個拳頭的碳水
兩個拳頭的蔬菜
一個手掌大的低脂蛋白質
什麼都可以吃～什麼都適量平衡的吃
如果你知道這餐碳水多了
那就知道要多加點蛋白質和蔬菜來平衡
雀兒想分享給大家的
是我一直以來都使用的均衡飲食法
可以吃任何你想吃的東西
只要認出他的三大營養素並平均分配就ＯＫ！
今天的健康餐盤都是用好市多的素材
紅龍照燒腿排＋有機彩色花椰菜＋自煮藜麥米飯
比外面賣的丼飯還好吃！
健康又沒負擔
這樣一餐的熱量營養是
488kcal/65C/11F/28P
Many people are very curious about why I can eat so much everyday, but still keep fit?
The secret is KNOW HOW TO CREATE A HEALTHY PLATE!
This is how I arrange the macros of each meal:
40-45% carbs
35-40% protein
25-30% fat
You will be able to eat super full, stable blood sugar, and not get fat!
The simplest visual recognition method is
A fist of carbon water
Two fists of vegetables
A palm-sized low-fat protein
.
You can Eat everything but eat smart and balance!
If this meal has too much carbs
Then you just need to add more protein and vegetables to balance :)
.
Today's healthy plate:
Teriyaki chicken thigh + organic rainbow cauliflower + homemade quinoa rice
Homemade food is always the best!
Healthy delicious and very fulfilling
Hope today’s information is helpful for you guys :)
.
好市多method 在 Chelsea Chiang 雀兒 Youtube 的最讚貼文
Instagram:https://www.instagram.com/chelsea.chiang/
398kcal/23g蛋白質(Protein)
[食譜Recipe ]
三瓣蒜末
半顆洋蔥
熟的花椰菜數朵
義大利麵60g
100g蝦仁(好市多Costco買的去尾冷凍蝦仁)
卡宴辣椒粉2茶匙（不吃辣可不加）
香料鹽少許
黑胡椒粉少許
薑黃粉一茶匙
一大匙低脂牛奶約50ml
作法
先用滾水將義大利麵煮約7分鐘（7分熟）撈起。
熱鍋下蒜末、辣椒與洋蔥，接著下所有調味料，翻炒。
下花椰菜與蝦仁再加一匙低脂牛奶，一起翻炒到調味料都沾附均勻後下義大利麵，翻炒3-5分鐘後即可起鍋。
［METHOD］
Step 1
Add pasta to boiling, salted water and cook according to packet instructions or until al dente.
Step 2
In a large hot pan, fry garlic, chili, and shrimps. Once shrimps are cooked through, add broccoli cayenne pepper, salt, pepper . Simmer for 5 minutes. Then add the cooked, drained pasta and simmer on low heat for a further 5 minutes.
Step 3
Garnish with freshly parsley.
Enjoy 💖💖🍝😋
Follow @chelsea.chiang for more recipe!
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最近很想要吃義大利麵，索性利用假日來料理🍝非常美味好吃的義大利麵，這道料理讓愛吃義大利麵的你在減脂期也能安心享用喔～不到500卡，蛋白質充足、豐富纖維，異國香料提升代謝也增添風味，真的好吃的讓我一口接一口😋
🤍追蹤 @chelsea.chiang 訂閱更多健康食譜
🤍分享給愛吃義大利麵或愛下廚的他☑️
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