Khoai lang
Khoai lang có chứa rất nhiều giá trị dinh dưỡng quý hiếm như antioxidant, hàm lượng lớn tinh bột, vitamin, chất xơ. Chính vì có một lượng đáng kể tinh bột nên nhiều người vẫn còn thắc mắc ăn khoai lang giảm cân hay tăng cân?
Thực tế, hàm lượng tinh bột có sẵn trong mỗi củ khoai chỉ có tác dụng cung cấp năng lượng cần thiết cho cơ thể nên không gây tăng cân như mọi người quan ngại. Ngược lại lipid, antioxidant… đến chất xơ từ khoai lang lại có tác dụng giảm cân hiệu quả nhờ khả năng kích thích chuyển hóa calo tích tụ dạng mỡ, đẩy lùi gốc tự do giúp săn chắc cơ.
Theo nhiều nghiên cứu, khoai lang tím là loại khoai lang có tác dụng giảm cân tốt nhất vì nó chứa rất ít calo nhưng sở hữu nhiều hoạt chất antioxidant đốt cháy mỡ. Chỉ cần ăn 1 – 2 củ khoai lang vào bữa sáng là bạn đã có đủ năng lượng để hoạt động suốt ngày dài.
Bơ đậu phộng
Đậu phộng có chứa nguồn protein dồi dào nhất trong các loại hạt, ngoài ra còn có lượng chất xơ cao cùng chất béo chưa bão hòa tốt cho sức khỏe. Việc ăn bơ đậu phộng sẽ giúp quá trình tiêu hóa chậm hơn, tạo cảm giác no lâu và hạn chế ăn vặt. Vào buổi sáng, bạn có thể ăn một thìa bơ đậu phộng với một lát bánh mỳ đen, có thể ăn thêm hoa quả như táo, chuối là đã có bữa sáng thơm ngon, dinh dưỡng lại không bị tích mỡ thừa.
Hoặc bạn có thể sử dụng thực đơn sau: 1 ly sữa tách béo hoặc 1 ly sữa hạnh nhân không đường, thêm vào đó một muỗng bột protein bạn yêu thích, 1 nửa quả chuối và 1 muỗng canh bơ đậu phộng, sau đó khuấy đều lên và thưởng thức.
Đậu đen
Trong đậu đen có chứa rất nhiều chất xơ tốt cho hệ tiêu hóa, đồng thời còn mang đến cảm giác no lâu, ức chế các cảm giác thèm ăn hiệu quả dành cho người đang ăn kiêng hoặc những ai mong muốn giảm cân đều nên sử dụng đậu đen cho bữa sáng. Bạn có thể sáng tạo món trứng chả ốp la với một ít đậu đen đã được xay nhuyễn cùng với cà chua được băm nhỏ và tẩm ướp gia vị ngon kèm theo rau salad tươi xanh và phomai bùi ngậy.
Yến mạch ngâm
Cứ trong 100 gram yến mạch chứa 66% carb, 11.2% protein, 9.2% chất béo hòa tan, 7.1% chất xơ và các khoáng chất có lợi cho cơ thể. Ăn yến mạch chứa ít calo nhưng giàu chất xơ và protein tạo cho bạn cảm giác nhanh no. Đối với loại thực phẩm này, bạn sẽ có cảm giác no lâu hơn so với ăn các loại ngũ cốc khác như cơm, bánh mì khoảng 2 – 3 tiếng mà vẫn cung cấp đầy đủ năng lượng cho cơ thể hoạt động.
Bên cạnh đó, yến mạch còn cung cấp vitamin nhóm B, chất chống oxy hóa, sắt, kẽm, canxi… tốt cho tim, bổ máu và đẹp da. Chất xơ trong yến mạch đẩy nhanh quá trình tiêu thụ năng lượng dư thừa trong cơ thể.
Bạn có thể ngâm yến mạch với sữa/sữa chua trong vòng 30 phút rồi thêm 1 chút trái cây là đã có bữa sáng thơm ngon.
Trứng
Trong trứng gà tươi chứa nhiều chất dinh dưỡng tốt cho sức khỏe, tiêu biểu là choline – tác nhân đốt cháy mạnh mỡ thừa. Khi bạn ăn 2 quả trứng gà sẽ cung cấp cho cơ thể 13g protein. Bạn có thể luộc trứng lòng đào, luộc chín hoặc áp chảo với 1 chút xíu mỡ để ăn cùng bánh mỳ. Đây chính là nguồn protein tuyệt vời và dễ dàng tìm kiếm cho bạn thực đơn bữa sáng giảm cân nhanh gọn.
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