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Archive for June, 2014

Millet Couscous with Roasted Carrots Recipe – Bon Appétit

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INGREDIENTS

  • 4 tablespoons olive oil, divided, plus more for drizzling
  • 1 cup millet
  • ½ teaspoon cumin seeds
  • 2 ¼ cups low-sodium chicken broth
  • 6 medium carrots, peeled, cut into 1” pieces
  • Kosher salt, freshly ground pepper
  • ¼ cup roasted almonds, chopped
  • ¼ teaspoon cayenne pepper
  • ¼ cup fresh cilantro leaves with tender stems
  • Lemon wedges (for serving)

NUTRITIONAL INFORMATION

Calories (kcal) 400 Fat (g) 19 Saturated Fat (g) 2.5 Cholesterol (mg) 5 Carbohydrates (g) 50 Dietary Fiber (g) 8 Total Sugars (g) 9 Protein (g) 9 Sodium (mg) 520

PREPARATION

  • Preheat oven to 400°. Heat 1 Tbsp. oil in a medium saucepan over medium-high heat. Add millet and cumin seeds and cook, stirring, until beginning to brown, about 2 minutes. Add broth and bring to a boil. Reduce heat, cover, and simmer, stirring occasionally, until millet is tender, 25–35 minutes.
  • Meanwhile, toss carrots with 2 Tbsp. oil on a rimmed baking sheet; season with salt and pepper. Roast until tender and golden brown, 15–20 minutes.
  • Heat remaining 1 Tbsp. oil in a small skillet over medium-low heat; cook almonds and cayenne, stirring occasionally, until fragrant, about 2 minutes.
  • Serve millet drizzled with oil and topped with carrots, cilantro, almond mixture.

via Millet Couscous with Roasted Carrots Recipe – Bon Appétit.

Budget King: Track your expenses and income, get gorgeous reports and graphs | App Saga

budgetking

Budget King
(5 stars with 95 Ratings) 
iPhone App
$2.99 → Free for a limited time

 

Keeping track of your finances is often a boring, tedious, and tiresome task. However, it’s also a necessary evil, and one that you want to have the right tools to work with. That’s where an app like Budget King comes into play.

Budget King gives you another budgeting tool in your arsenal so you can keep tabs on everything that’s happening financially. It allows you to track both your income and expenses, giving you the tools to input data in a simple and fast way. You can even put a schedule for future income and expenses, as well as recurrences so you don’t have to keep doing it yourself. The app will then give you reports and graphs that show you your habits, as well as future projections. The app features a beautiful design with a slick interface. If you’re looking for a great way to track your money, Budget King could be it.

App Screenshots

via Budget King: Track your expenses and income, get gorgeous reports and graphs | App Saga.

Foreign doctors face GMCs English language tests

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Previously only doctors from outside Europe could face tests

 

New powers allowing the medical regulator to check doctors’ English language skills have come into force.

Previously only doctors from outside Europe could have their language skills tested by the General Medical Council (GMC), but this has now been extended to European doctors coming to Britain.

The GMC hailed the change in law as an “important milestone”.

Ministers said “for the first time ever” there was now a “full system of checks” of doctors’ language skills.

Necessary knowledge

The change gives the GMC the power to ask European doctors for evidence of knowledge of English, and to order them to have a language test if “serious concerns” are raised about them.

GMC chief executive Niall Dickson said: “This is an important milestone in creating better, safer care for patients.

“Everyone has a right to expect to be treated by doctors who can communicate effectively in English and this will help us achieve this.”

Mr Dickson said that under European law the GMC was not allowed to check every doctor, but said the change was a “vital first step”.

He said it did not “absolve” medical employers of their duties to check doctors were “qualified and competent”.

The risk of a doctor not being fluent in English was highlighted by a lethal mistake made by Dr Daniel Ubani, a German doctor doing an out-of-hours shift who gave a lethal dose of a painkiller to patient David Gray.

As a German citizen he was able to register to work in the UK without passing a language test.

At the end of April, there were 27,641 doctors registered with the GMC who had qualified in European countries.

Health Minister Dan Poulter said: “For the first time ever, we have a full system of checks in place to prevent doctors working in the NHS who do not have the necessary knowledge of English from treating patients.

“This is a huge step forward for patient safety. I am pleased to have played my part in making this happen.”

via BBC News – Foreign doctors face GMCs English language tests.

Savile: Reports reveal a terrible picture – Jeremy Hunt

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Health Secretary Jeremy Hunt apologises to the victims of Jimmy Savile on behalf of the government and the NHS.

Ex-BBC DJ Jimmy Savile sexually assaulted victims aged five to 75 in NHS hospitals over decades of unrestricted access, according to reports investigating the alleged abuses in 28 hospitals.

“If we cannot undo the past, I hope that honesty and transparency about what happened can at least alleviate some of the suffering,” Mr Hunt said in the House of Commons on Thursday. “It’s the least we owe them.”

via BBC News – Savile: Reports reveal a terrible picture – Jeremy Hunt.

Call to halve target for added sugar

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Sugar: There are growing concerns about sugar and health

 

People need to more than halve their intake of added sugar to tackle the obesity crisis, according to scientific advice for the government in England.

A draft report by the Scientific Advisory Committee on Nutrition (SACN) says sugar added to food or naturally present in fruit juice and honey should account for 5% of energy intake.

Many fail to meet the old 10% target.

The sugar industry said “demonising one ingredient” would not “solve the obesity epidemic”.

The body reviewed 600 scientific studies on the evidence of carbohydrates – including sugar – on health to develop the new recommendations.

One 330ml can of fizzy pop would take a typical adult up to the proposed 5% daily allowance, without factoring in sugar from any other source.

“There is also an association between sugar-sweetened beverages and type-2 diabetes.

“In children there is clear demonstration that sugar-sweetened beverages are associated with obesity.

“By reducing it to 5% you would reduce the risk of all of those things, the challenge will be to get there.”

The target of 5% of energy intake from free sugars amounts to 25g for women (five to six teaspoons) and 35g (seven to eight teaspoons) for men, based on the average diet.

Daily added sugar intake by age group

‘Silver bullet’

Public Health England will now reconsider its recommendations on fruit juice and smoothies in its five-a-day campaign.

The current advice from the NHS is that juice counts as a maximum of one portion a day, while a smoothie may count as more than one portion, depending on how it is made.

It will also investigate measures to protect children from food advertising while online and whether a sugar tax would have any merit.

Dr Alison Tedstone, the chief nutritionist at Public Health England, said: “We are very concerned around sugar intakes in England.

“It doesn’t mean having a completely different diet from today, it is thinking about swapping high sugar foods for a lower sugar alternative.

“Instead of fizzy drink, have water or low-fat milk, instead of a chocolate bar, have a piece of fruit.”

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Analysis

By James Gallagher, Health editor, BBC news online

Orange juice

There’s something noticeably missing from a call to halve added sugar – how would you go about doing it?

This group was set up to assess the science and determine what we should be eating. Its role was not to come up with policies.

The target of 5% is a huge challenge when teenagers are currently getting 15% of their calories from added sugar.

One option that doctors have called for is a tax on sugary drinks. The measure is being tried in Mexico, although there is still little evidence on its impact.

The tough decisions are all still to come – what measures will the public accept and how can we be encouraged to eat less sugar without driving us back into the arms of saturated fat and salt?

line break

The SACN advice echoes an announcement by the World Health Organization in March.

Its draft guidelines reiterated that sugars should constitute no more than 10% of energy intake and that people and governments should be aiming for 5%.

The limits would apply to all sugars added to food, as well as sugar naturally present in honey, syrups, fruit juices and fruit concentrates.

The Food and Drink Federation, which represents manufacturers, said: “SACN’s comprehensive analysis of the evidence on carbohydrates has looked at the role of carbohydrates, including sugars and fibre in the diet. We will look at the content of the report and its recommendations over the next few weeks with the intention of engaging in the consultation process and related discussions.”

Dr Julian Cooper, head of food science at AB Sugar, said targeting sugar was not a “silver bullet” and people should balance their calorie intake against how much they exercise.

‘Fantastic’

The campaign group, Action on Sugar, said the development was “fantastic” news.

The group’s chairman Prof Graham MacGregor argued: “{Health Secretary Jeremy Hunt must start by setting targets for reducing sugar in soft drinks this summer and move responsibility for nutrition to an independent body such as the Food Standards Agency so that the soft drinks and food industry are given a level playing field, with the threat of regulation to ensure the whole of the food industry comply.

“Before another million British kids become obese.”

Public Health Minister for England, Jane Ellison, said: “We know eating too much sugar can have a significant impact on health, and this draft advice confirms that.

“We want to help people make healthier choices and get the nation into healthy habits for life. This report will inform the important debate taking place about sugar.”

via BBC News – Call to halve target for added sugar.

Drastic action needed on Ebola

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“Drastic action” is needed to contain the spread of deadly Ebola in West Africa, according to the World Health Organization WHO.

 

Nearly 400 people have died in the outbreak which started in Guinea and has spread to neighbouring Sierra Leone and Liberia.

It is the largest outbreak in terms of cases, deaths and geographical spread.

The WHO said it was “gravely concerned” and there was potential for “further international spread”.

The outbreak started four months ago and is continuing to spread.

So far there have been more than 600 cases and around 60% of those infected with the virus have died.

Ebola, a haemorrhagic fever, has no cure and is spread by contact with the fluids of infected people or animals, such as urine, sweat and blood.

Most of the deaths have been centred in the southern Guekedou region of Guinea.

Map

The WHO has sent 150 experts to the region to help prevent the spread of the virus but admits ” there has been significant increase in the number of daily reported cases and deaths”.

Dr Luis Sambo, the WHO’s regional director for Africa, said: “This is no longer a country-specific outbreak, but a sub-regional crisis that requires firm action.

“WHO is gravely concerned of the on-going cross-border transmission into neighbouring countries as well as the potential for further international spread.

“There is an urgent need to intensify response efforts…this is the only way that the outbreak will be effectively addressed.”

The charity Medecins Sans Frontieres (MSF) has already warned that theEbola outbreak is out of control.

It says the epidemic will spread further unless there is a stronger international response.

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Molecular model of parts of the Ebola virus

Ebola virus disease (EVD)

  • Symptoms include high fever, bleeding and central nervous system damage
  • Fatality rate can reach 90%
  • Incubation period is two to 21 days
  • There is no vaccine or cure
  • Supportive care such as rehydrating patients who have diarrhoea and vomiting can help recovery
  • Fruit bats are considered to be the natural host of the virus

Why Ebola is so dangerous

via BBC News – Drastic action needed on Ebola.

減重快樂食物!香蕉澱粉越吃越瘦

香蕉是快樂食物,不僅能減重瘦身,更緩解憂慮。

香蕉是快樂食物,不僅能減重瘦身,更緩解憂慮。

 

香蕉是快樂食物,不僅能減重瘦身,更能緩解情緒憂慮。醫師指出,香蕉含有大量的「抗性澱粉」,不易被消化酵素分解,具有飽足感能抑制肥胖;利用香蕉減重,建議應挑選青澀蕉,調配優酪乳或是綠茶,當代餐食用,且最好連香蕉皮一起打成汁飲用,可夏日消暑養生遠離肥胖。

台灣肥胖症衛教防治學會常務理事、肥胖減重專科醫師劉伯恩指出,「失戀吃香蕉皮」不要以為只是一句玩笑話,其實是有根據,主要是香蕉皮含有豐富的正腎上腺素,有幫助脂肪分解及促進新陳代謝的效果,也有助於減重,堪稱是一種天然無副作用的「快樂的食物」。

香蕉血清激素高 如天然百憂解

同時香蕉含有豐富血清激素,能增加新陳代謝速率及緩和腦神經情緒,同時豐富的血清激素,能讓心情放鬆,解除憂鬱,所以香蕉有天然「百憂解」藥食水果美譽,而青香蕉膳食纖維豐富能瘦身,增加腸胃蠕動,更具減重功效。

除了血清激素外,香蕉另含有豐富的醣類、維生素、礦物質、果膠以及鉀、鋅等微量元素,其中鉀離子可強化肌力與肌耐力,鋅可增強活力,醣分又能迅速轉化為葡萄糖,因此香蕉是最適合運動員食用的食品之一。

【香蕉減重 飲品當代餐】:

1.香蕉1根、低脂優酪乳200c.c,打成果汁;配上皮蛋1顆、豆腐1小塊及少許肉鬆。熱量才200大卡。

2.香蕉1根、無糖綠茶300c.c.、黑糖半湯匙,打成果汁;配上去皮雞腿1支、蔬菜沙拉1份。熱量是300大卡。

香蕉抗性澱粉熱量低,具有飽足感,,可幫助減重的效果。

香蕉抗性澱粉熱量低,具有飽足感,,可幫助減重的效果。

 

膳食纖維高 控制體重

一般而言,青香蕉澀澀的,一般人不可能生吃,屏東麟洛鄉香蕉農邱永豐將青香蕉連皮攪碎、過濾,製成「香蕉抗性澱粉」,因為能控制體重,被視為另類高利用的膳食纖維。所謂「抗性澱粉」是指小腸所不易消化的澱粉及其次級產物,這是因為抗性澱粉的結構不易被消化酵素切斷。

目前由屏東縣永信蔬果運銷合作社與日本岡山市VANTEK產銷合作,歷時5年,成功研發出自綠熟香蕉萃取「香蕉澱粉」方法,讓香蕉不再只是快樂水果,更是健康減重、緩解情緒,及預防腸胃疾病的生技食品。

香蕉抗性澱粉 5大好處

1.能幫助減重:抗性澱粉具有與膳食纖維類似的功能,且熱量極低,又具有飽足感,可促進餐後脂質氧化作用,減少脂肪的堆積,可幫助減重的效果。

2.可調節血糖:抗性澱粉的消化速度極為緩慢,可改善餐後高血糖與高胰島素血症的問題,幫助維持血糖的穩定,很適合血糖不穩定或高血糖者食用。

3.預防大腸癌:奧抗性澱粉可在結腸內被細菌發酵和吸收,發酵後的代謝產物維持腸道酸性環境,促進了毒素的分解與排出,在一定程度上預防大腸癌。

4.增腸道健康:與膳食纖維一樣,抗性澱粉可直接進入到大腸,為益生菌所分解利用,幫助有益菌生長,進而維持腸道機能健康。

5.降低膽固醇:抗性澱粉飲食可有效降低血膽固醇與三酸甘油脂,預防動脈硬,幫助心血管保健,對熱量控制,以及血糖控制有正面幫助。

事實上,專家建議每日應攝取20g的膳食纖維,相當於20根香蕉,但1天要吃20根香蕉並不容易,香蕉抗性澱粉即是最佳替代品。香蕉抗性澱粉色白光滑,摸起來和麵粉的感覺相似,加水調和呈黏稠狀,無色無味,可直接飲用,亦可加入牛奶或飲料增加口感。

via 減重快樂食物!香蕉澱粉越吃越瘦 | 20140625 | 華人健康網.

女性沒「髮」度!恐是缺鐵釀禍

台灣約有1 成女性有掉髮的困擾,其中3成和疾病有關。

台灣約有1 成女性有掉髮的困擾,其中3成和疾病有關。

 

掉髮是許多女性心中永遠的痛,醫師指出,台灣約有1 成女性有掉髮的困擾,其中3成和疾病有關,平日若是突然大量掉髮,也就是1天掉髮超過100 根,可能是身體發出健康警訊,包括免疫系統、甲狀腺及頭癬等疾病,所以不可輕忽。另外,飲食不均衡,也可能是掉髮的元兇。

成大醫院皮膚部主治醫師楊朝鈞指出,門診曾收治1位35歲女性,6個月前開始注意到落髮量增加,最近3個月覺得整體髮量開始減少,問診之後發現病人肉類食物攝取不多,生理期出血量有時較多。

缺鐵掉髮 應對症治療

之後抽血發現體內含鐵量缺乏,診斷是休止期落髮症,身體缺鐵所引起,給病人補充鐵劑,請她多攝取含鐵量多的食物如肉類,病人掉髮情形於3個月後停止,整體髮量於1年後幾乎完全恢復。

臨床觀察,大部分的掉髮其實與全身疾病並不相關。以最常見的雄性禿為例,大約40%的男性及10%的女性有此疾病,但是其原因是基因遺傳,加上頭皮局部雄性荷爾蒙活性較旺盛,絕大部分患者並無其他全身性異常。

要預防掉髮,應避免整髮過度,洗髮時輕揉而非力扯。(圖片/華人健康網資料照片)

要預防掉髮,應避免整髮過度,洗髮時輕揉而非力扯。(圖片/華人健康網資料照片)

 

異常落髮 健康出現警訊

常見與掉髮相關的全身性問題包括:甲狀腺疾病、營養缺乏(缺蛋白質、缺鐵、缺鋅等)、自體免疫疾病 (如紅斑性狼瘡)、感染 (如梅毒)、雄性荷爾蒙異常 (如腎上腺、卵巢腫瘤)、藥物引起(如抗凝血劑、維他命A酸)等,這些問題需要詳細詢問病史,並加上抽血檢查來診斷。

【常見掉髮4原因】:

1.日常生活壓力:生活節奏的加快和競爭的激烈,易使人背負日益沉重的壓力。據研究,壓力與脫髮有密切關係,還會加速人的衰老,使皺紋增加。

2.節食缺乏營養:節食使頭髮缺乏充足的營養補給,女生營養不良的情況比男性更多,一過度減肥,只吃蔬菜水果,這種情況極易缺乏蛋白質,頭髮如缺少鐵的攝入,便會枯黃無澤。

3.綁髮過緊影響:綁過緊的馬尾辮、羊角辮和麻花辮,以及將頭髮束得緊緊的捲曲帶,長久都會損害髮根造成脫髮。

4.染燙頭髮損傷:臨床上可見到頭髮的斷裂及受損,常見的原因為過度頻繁的染燙、不良化學藥劑的使用、綁頭髮時過度拉扯、高熱、拔毛癖、安全帽或帽子的過度摩擦等。

【異常落髮 4項指標】

1.掉髮總數量:每天不超過100根。

2.輕輕拉頭髮測試:每次不超過2根,注意頭皮端有無圓球。

3.頭皮看的見,頭髮分線變寬。

4.頭髮變細。

【醫師小叮嚀】:

要預防掉髮,應避免整髮過度,洗髮時輕揉而非力扯,用溫水洗頭且不要在濕髮時梳頭,暫時不綁頭髮;如果有異常落髮情形,應求助皮膚科醫師做正確的診斷找出病因,治療通常需要耐心,以達到有效控制或治癒的效果。

via 女性沒「髮」度!恐是缺鐵釀禍 | 20140626 | 華人健康網.

邊吃邊瘦!13種必吃燃脂食物

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國外研究發現13種燃脂食物,幫助克制不了食慾的人輕鬆瘦身。

 
不少人擔心吃進過多含有澱粉的根莖類食物,如馬鈴薯、地瓜等,可能會發胖。但是,美國最新研究顯示,馬鈴薯中的大蒜素與地瓜中的類胡蘿蔔素能幫助抑制脂肪囤積。而其他意想不到能幫助消脂的食物還包括紅酒與雞湯。

美國健康雜誌根據知名大學的研究與科學期刊報告,整理出13種幫助燃脂的食物與食材,讓你想減重不用餓肚子,輕輕鬆鬆邊吃邊瘦。

烤馬鈴薯

馬鈴薯並不是有名的減肥聖品,但其實它們富有各種營養素。這種白色作物含有大蒜素(蒜頭及洋蔥裡也有),能對抗疾病以及幫助減肥。

 

地瓜含有豐富的類胡蘿蔔素與纖維,能減緩消化速度且防止血糖飆高。

地瓜含有豐富的類胡蘿蔔素與纖維,能減緩消化速度且防止血糖飆高。

 

地瓜

地瓜含有類胡蘿蔔素,能防止腹部的脂肪囤積,地瓜豐富的類胡蘿蔔素與綠原酸,能減緩身體對於葡萄糖與胰島素的釋放。此外,地瓜也含有豐富的纖維,能減緩消化速度且防止血糖飆高。

南瓜

根據美國農業部的資料,每杯南瓜含有3克的纖維,並僅有46大卡的熱量。南瓜也是抗氧化物質β-胡蘿蔔素的絕佳來源,能克制氧化壓力以及脂肪囤積。

紅蘿蔔富含水份與纖維質;此外,美國研究發現,以104度烘烤的紅蘿蔔比生的紅蘿蔔多了三倍的抗氧化物。

紅蘿蔔富含水份與纖維質;此外,美國研究發現,以104度烘烤的紅蘿蔔比生的紅蘿蔔多了三倍的抗氧化物。

 

烤紅蘿蔔

紅蘿蔔裡大量的水份與纖維含量提供飽足感。美國阿肯色大學的研究發現,以104度烘烤的紅蘿蔔比生的紅蘿蔔多了3倍的抗氧化物。

羽衣甘藍

一份羽衣甘藍只有46大卡的熱量,卻含有超過一天所需的維生素A與K,能幫助增強抵抗力與新陳代謝。一杯的羽衣甘藍裡含有7.6克的纖維;美國農業部的報告指出,在飲食中補充大量纖維質能減少身體吸收碳水化合物裡的熱量。

燕麥片

一杯燕麥片含有4克的纖維與6克的蛋白質,兩種可以減少碳水化合物吸收、減緩胰島素釋放,並維持飽足感的營養素。根據一份收錄在歐洲臨床營養學雜誌裡的報告顯示,在38種常見的食物當中,燕麥片的飽足感是第3名。盡量選擇加工較少的鋼切燕麥片;這種燕麥片有較低的升糖指數,進食後血糖上升的速度較慢。

鷹嘴豆

半杯的鷹嘴豆就能滿足一天百分之40的蛋白質以及百分之70的纖維需求,也能幫助穩定血糖、克制食欲,並藉此防止過量飲食。其內的不飽合脂肪更能幫助減少腹部肥肉。澳洲紐卡斯爾大學2009年提出的研究顯示,攝取最多不飽和脂肪的人,相較於攝取最少的人,有較低的身體質量指數,腹部囤積的脂肪也較少。

墨西哥辣味牛肉醬

番茄的纖維與豆類和牛肉的蛋白質,能幫助避免過量飲食。辣椒裡的唐辛子更能幫助燃脂。辣肉醬裡的香料能刺激自律神經系統,增加卡路里燃燒達50大卡。

美式燉牛肉

吃了燉肉之後,身體必須分解蛋白質,將之轉換成能量,在分解的同時身體也會消耗熱量。蛋白質在胃裡消化的時間比較久,飽足感也可以維持地較久。根據一份在營養與新陳代謝期刊的報告,把餐裡所含的蛋白質增加到30%之後,平均每天能減少攝取450大卡的熱量;光靠提升蛋白質攝取,12周就可能瘦近5公斤!

紅酒

德國烏爾姆大學2009年研究發現,葡萄皮裡的抗氧化物能抑制脂肪細胞的形成。此外,紅酒裡的丙酮酸鈣能幫助脂肪細胞燃燒更多能量。美國內科醫學文獻中的報告更指出,每天喝一兩杯紅酒的女性增重的機率,比不喝酒的女性還低百分之30。喝點紅酒吧!但是切記,每天只限一杯,因為每6盎司的紅酒就有150大卡!

熱巧克力

巧克力富含抗氧化物,能減少壓力荷爾蒙,而壓力荷爾蒙就是囤積脂肪的元兇。美國康乃爾大學的研究發現,熱巧克力裡的抗氧化物濃度是紅茶裡的5倍。此外,一份刊登在國外期刊的研究報告指出,熱巧克力裡的碳水化合物與蛋白質,有助肌肉在劇烈運動後恢復體力。再加點肉桂,不只增添風味,也能幫助降低血糖,減少脂肪囤積。

 

咖啡中的抗氧化綠原酸能促進新陳代謝,能抑制體重增加。

咖啡中的抗氧化綠原酸促進新陳代謝,能抑制體重增加。

 

咖啡

咖啡中的抗氧化綠原酸能促進新陳代謝,並幫助身體分解脂肪。抗氧化綠原酸也可減緩餐後葡萄糖進入血液的速度並減少胰島素抗阻性,能抑制體重增加。數個研究結果也顯示,運動前攝取少量的咖啡因能提升運動效能並幫助體力快速恢復。

雞湯

餐前喝碗湯能減少整體卡路里的攝取,湯裡的水份提供飽足感,喝湯也能減緩進食速度,讓飽足的訊息傳回大腦。一份賓州州立大學的研究發現在,主餐前先喝湯的人們平均少攝取百分之20的熱量。此外,雞湯裡的蛋白質、維生素和纖維質也能幫助你在餐後加速新陳代謝。

值得注意的是,雖然這些食物都富含有益減重的營養素,多吃還是會有反效果的,建議大家適量、均衡飲食。

via 邊吃邊瘦!13種必吃燃脂食物 | 20140626 | 華人健康網.

遠離肥胖!起床90分鐘內快吃早餐

美國馬薩諸塞州大學的研究指出,起床過後90分鐘才吃早餐的男性,肥胖的機率高了百分之50。

美國馬薩諸塞州大學的研究指出,起床過後90分鐘才吃早餐的男性,肥胖的機率高了百分之50。

 

你是早上匆匆忙忙起床,甚至連早餐都來不及吃,就急著趕去上班的上班族嗎?小心,拖延吃早餐的時間,可能是導致容易發胖的兇手。根據美國一項最新研究報告顯示,錯過吃早餐的黃金時間,也就是起床後的90分鐘內如果沒有吃完早餐,發胖機率將大增。

根據美國《男性健康雜誌》一篇報導美國馬薩諸塞州大學的研究指出,起床後隔了很久的時間才吃早餐的男性,比起床後90分鐘內就吃完早餐的男性,肥胖的機率高了50%。美國疾病管制局則表示,肥胖是導致多種慢性疾病的主因,包括心血管疾病、糖尿病等,為了健康著想,必需加以控制體重。

不吃早餐 容易罹患心臟病

除了吃早餐要把握黃金時間之外,男性如果輕忽早餐的重要性,可能也會令人傷「心」。根據哈佛大學公共衛生學院營養學系的一支研究團隊所發表的一份長達 16 年的研究報告,指出不吃早餐的男性有較高的機率罹患心臟病或是死於冠狀動脈疾病。因此,男性每天再怎麼忙碌,都應該記得要吃早餐。

為了在早上快速填飽肚子,又不必擔心發胖,美國《讀者文摘》也提供了幾道簡單又省時的早餐食譜,能讓人擁有一天活力的來源。

高纖玉米穀片加鮮奶,搭配一顆蘋果,就是高纖好吃的早餐。

高纖玉米穀片加鮮奶,搭配一顆蘋果,就是高纖好吃的早餐。

 

【簡易早餐食譜】:

高纖鮮奶穀片

1/2杯高纖玉米穀片加鮮奶,搭配一顆蘋果、1/2杯藍莓或是兩片全穀黑麥麵包,就是高纖好吃的早餐。纖維質幫助維持飽足感,又不增添多餘的熱量。

健康水果冰沙

一杯新鮮草莓和一根香蕉,加入少許冰塊以果汁機打成冰沙,就成了一杯能帶著走、又充滿抗氧化物的早餐。如果再加入一杯原味優格,就能補充鈣質攝取了。

鮪魚全麥三明治

在兩片全麥吐司中間夾入兩匙拌過低脂美乃滋的水煮鮪魚,同時補充Omega-3脂肪酸以及能給你滿滿能量的蛋白質,也可以用罐頭鮭魚或煙燻鮭魚替換鮪魚。

【健康小叮嚀】:

除了要在黃金時間內吃完早餐,早餐的質跟量也很重要。男性不要誤以為需要的熱量比女生高,早餐就可以攝取許多高油脂食物,結果可能脂肪容易破表,熱量也會跟著往上飆升。建議可以蔬果取代肉片或火腿,提升纖維素和維生素的攝取,這樣才能吃的健康無負擔。

via 遠離肥胖!起床90分鐘內快吃早餐 | 20140626 | 華人健康網.

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