Jamie Oliver推薦「彩虹飲食法」食齊7隻色就可以瘦?
2018年07月25日19:21

瘦身、減肥經常都是女生會顧慮的話題。有些人認為只要不吃不喝,就自然能達到瘦身的效果,可是這是一個很差的辦法。節食減肥只是短暫的減肉效果,還非常傷身。而近年,在外國流行著「彩虹飲食法」不但能達到瘦身的效果,還可以在減肥的同時攝取均衡的營養,更能提升抵抗力呢!

撰文:FF|圖片來源:Instagram |編緝:venus.y

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Jamie Oliver推薦「彩虹飲食法」食齊7隻色就可以瘦?

據說英國名廚Jamie Oliver用這彩虹飲食減肥法成功減去接近26磅!大家減肥時有沒有一種感覺,經常在減磅期間都會感到沒有精神,然後很快放棄,繼而體重反彈。而彩虹飲食減肥法就能有效地消除以上的煩惱,由於彩虹飲食法注重在減重之餘也能提供均衡營養給減肥人士,因此以此餐單減肥還可以比平時更有精神去應付日常,輕易達瘦身效果。

Love Doctor Rupy he’s doing a fantastic job ..Repost from @doctors_kitchen When one of the worlds most famous chefs pays a visit to your Culinary Medicine course at Bristol medical school, you know you’re heading in the right direction and people will start listening 👊🏼 food and medicine is most definitely coming, Always a pleasure hanging with Jamie @jamieoliver the energy this guy brings is amazing. It’s still Small steps today in preparation for the mammoth task ahead of us. But Myself, Elaine @medednutrition and the @culinarymedicineuk team are going to keep chugging away until the conversation between dieticians, Doctors, nurses and chefs is one that doesn’t raise any eyebrows. It becomes normal! #whatthedoctorordered #thedoctorskitchen #doctorskitchen #culinarymedicine #lifestylemedicine

A post shared by Jamie Oliver (@jamieoliver) on Jul 13, 2018 at 1:52am PDT

Cheers guys I hope you have a great weekend 👍👍🇧🇷

A post shared by Jamie Oliver (@jamieoliver) on Jun 15, 2018 at 1:54pm PDT

甚麼是彩虹飲食法?

彩虹有七種顏色,而彩虹飲食法就是著重攝取七種顏色的蔬果使身體達到營養均衡,不過要注意喔,彩虹飲食法和彩虹的七種顏色有部分的出入,彩虹飲食法的顏色分別是紅、橙、黃、綠、藍、白、紫。而營養師還推薦多了兩隻顏色,包括:咖啡色和黑色的蔬菜,配合8:2的攝取原則,就是80%吃不同顏色的蔬果、20% 則吃五穀類,便可達瘦身效果。

🥗 The more #natural colors, the more #nutrients! 😍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ Fruits and #vegetables get their color from the micronutrients they contain. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ Vitamins and phytonutrients responsible for providing these colorful hues vary in each and every plant source. This is why it is so critical for you to eat all the colors of the rainbow. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀📸:@asiliglobal _____________________________________ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀💚 #saladorder #salad #veggie #healthy #healthylifestyle #healthylife #vegan #veganfood #veganlover #pokebowl #foodie #fit #fitness #healthyeating #wholefood #rainbowdiet #colorful #colors

A post shared by #saladorder (@saladorder) on Apr 19, 2018 at 8:23am PDT

七色食物參考

1.紅色

食物:番茄、士多啤梨、車厘子、紅葡萄、紅蘋果、枸杞、紅棗

愈紅的蔬果含有愈多的茄紅素,茄紅素含有大量維他命E和胡蘿蔔素。茄紅素有很強的抗氧化功能,能有效地抗衰老。另外,它能保護心臟及心血管健康。有研究更發現,它能預防泌尿系統疾病和能抗癌。

It’s been a whirlwind of a few weeks, and I don’t think it’s going to slow down anytime soon 🙈 #helloadultlife 🙋🏻‍♀️ • To list a few: getting things in order for the new studio 🏠; reading through the hundreds of amazing intern applications (so many more applications than we anticipated, wow! thank you to everyone who applied! 🤗🙏); creating new content for PUL 👩🏻‍🌾; finishing up taxes in a new country for the first time (hahaha oh man, as if taxes weren’t already tricky enough 😅); working to get my Dutch driving license + learning to drive standard (can’t transfer over my Canadian license + I drove automatic 🚙); and getting ready to visit family back in Vancouver later this week 🇨🇦! Feeling like I’ve fallen far behind on learning/practicing Dutch, but hey… there’s only so much a girl can do 🤷🏻‍♀️😜🤓 • Three things have helped me manage it all: (1) Robin, my support person and go-to source for all things Dutch 💗 (2) making time to get active, get outside and into nature – clears my mind and helps with making better decisions 🌳🚲, (3) having something to look forward to… in this case it’s been watching and re-watching videos of my nephew (see IG stories 👶🏻). Ahhh can’t wait to meet the little guy for the first time in just a few days 😆 what helps you manage those busy moments? 💃🏻

A post shared by Sadia Badiei, BSc Dietetics (@pickuplimes) on Jun 11, 2018 at 7:19am PDT

***** Super food 枸杞+カカオニブ *** 先日の食育セミナーの時に 枸杞とカカオニブの組み合わせが お口の中でチョコレート風に?🤗 . 薬膳WS以来、枸杞と棗を食べていますが こうして味を変えるのも、また続けられる楽しさです😊 . 少しずつでも続けること . それが大事☆ . @akiko.higuchi_pomegra (薬膳WS) @sakakibarakazumi (superfood WS) ——— #superfood #lyciumchinense #枸杞#ゴジベリー#カカオニブ#cacaonibs #アンチエイジング#眼病予防 #疲労回復#抗酸化作用 ——— #素材そのものの味 #組み換えない ——— #男性でも食べやすい組み合わせ #男性も#女性も#大人も#子供も #食べる物を考えること #食べる物を選ぶこと #それが大事

A post shared by Ryoko Sato (@boobooryoko) on Jun 27, 2018 at 9:33pm PDT

2.橙黃色

食物:南瓜、橙、芒果、香蕉、木瓜、粟米、檸檬、粟米

橙黃色的食物含有維他命C、胡蘿蔔素等等的抗養化物,而胡蘿蔔素能有效地降低中風的機會及患心血管疾病的機會,也能有效地防癌。

3.綠色

食物:綠色瓜菜、茶葉、奇異果、青蘋果、青葡萄、牛油果

What’s up

A post shared by V E N U S ♡ (@wongmanyik) on Feb 27, 2018 at 8:49pm PST

14

A post shared by V E N U S ♡ (@wongmanyik) on Jan 10, 2018 at 1:33am PST

綠色食物含大量膳食纖維、維他命C、葉綠素,有助降血脂和保持腸道健康,幫助排便。而有些綠色蔬茶,例如西蘭花、椰菜花等得有助肝臟排出身體有害物質,所以西蘭花、椰菜花能有效地防癌。

weekly meal prep done . p.s. that’s a teaspoon up there for avoscale . . .

A post shared by Sarah (@thedelicious) on Jul 22, 2018 at 6:58pm PDT

4.紫藍色

食物:茄子、紫菜、紫薯、藍莓、紫米

WAFFLES DE BATATA BABYYY- Altos en fibra -🍠 👌🏻 Arranca la semana CHILL👉🏻 siempre con fruta 🍇 Suelo tener budines fit caseros o de @weekitfit o a veces tostadas integrales con huevo o palta tmb me copa. Pero si hay tiempo para cocinar en el momento: elijo pancakes o waffles 🙌🏻 quedan muy ricos y podes ponerle el topping que quieras. Cuál es tu opción favorita para los días Chill?? Cuéntenme! Y mientras la receta! 👉🏻2 cucharadas de salvado de avena 👉🏻1 cucharada harina de arroz 👉🏻3 claras @eggcellencearg 👉🏻1/3 taza batata cocida (usé una que sobró de ayer) 👉🏻2 sobres de stevia 👉🏻no agreguen líquido! Licuar o mixear para darle aire y que quede esponjoso y a la wafflera en caliente o pueden reemplazar por pancakes. . . Toppings: copateeeee con algo rico, no mucho y que sea nutritivo 👌🏻 . . . . . . . . #healthy #fit #fitfam #fitness #rainbowdiet #clean #eatclean #sugarfree #follow #food #foodporn #wholefoods #natural #cleaneating #foodpics #light #like #diet #desayuno #breakfast #batata #healthyeating #healthyfood #buenosaires #argentina #waffles #arandanos #lactosefree

A post shared by Jani Gross (@healthyfit.moodon) on Apr 30, 2018 at 6:12am PDT

紫色和藍色的食物沒有綠色食物那麼常出現,種類也沒綠色植物多。不過,它的功效卻能媲美綠色蔬果,當中的花青素可提高人體的抗氧化功能,可有效地防癌、消炎、對血管健康、保護眼睛、提高免疫力等功效。

5.白色

食物:洋蔥、白果、蒜頭、芹菜

https://www.instagram.com/p/BlpO5pGAvTs/?hl=zh-tw&tagged=garlic

白色蔬果大多含大量的大蒜素和黃酮素。大蒜素能有效地提升身體免疫力和抗菌消炎。黃酮素能有效地對抗入侵的細菌和病毒。

6.咖啡色

食物:果仁、糙米、燕麥、蕎麥、亞麻籽

咖啡色的食物含奧米加3及不飽和脂肪酸,能提高有益膽固醇水平,對腸道好益,也能提高消化系統水平。

滿心期待結果失望落空 最近老是吃到很雷的美食! #蕎麥麵

A post shared by 潘靖璇 (@amigo1_4_3) on Jul 9, 2018 at 10:48pm PDT

7.黑色

食物:黑木耳、黑棗、黑豆及黑芝麻

黑色食物含大量鐵和鋅,這些物質都有助預防便秘、貧血。

A Chinese fave of mine growing up! Soul food! Steamed chicken thighs with goji berries, dried dates, shitake mushrooms and rehydrated wood ear fungus (many health benefits). Although, we migrated thousands of miles away from China, parents always made sure we knew where we came from and shaped us into international foodies😊 She continued to make all these traditional foods and celebrated Chinese festivals with all the steamed buns, dumplings, Dōngzhì and assorted sweets! 😋 It’s imported to celebrate and remember through food and memories. Continue the festivals by learning to make the foods that feeds your soul 💭 never forget where you come from and celebrate wherever you may be! 💕 #Roots #Culture #Food #Chinese #RealChineseFood #CelebrateYou

A post shared by 🐧Jingwen📍🇨🇦•Travel • Food (@penguins_kitchen) on Jul 22, 2018 at 12:48pm PDT

製作彩虹料理

推薦大家煮一鍋滿滿的蔬菜湯,那麼各種不同顏色的食材就可一次過吸收,既能節省時間又能吃到飽。

首先,先準備一個鑄鐵鍋或陶鍋,把一些耐煮需時的蔬菜先放入鍋中,例如紅蘿蔔、南瓜、牛蒡、粟米、洋蔥等等。待這些食材熟透後再放一些比較快熟的綠色蔬菜。注意喔,如果想吃得更有營養,記得帶皮的蔬果不要去皮,把食材洗乾淨後切塊再下鍋煮。

彩虹蔬果的烹煮技巧

1. 溫度

烹調溫度對食材是非常重要的,太高溫可能會破壞蔬果中的營養,如果烹調食材時達到二百至三百度,高溫會使蔬果變質,釋出致癌物質。最佳的烹調溫度是在略高於攝氏100度至120度之間。

2. 煮法

烹煮食物時最好用低溫烘烤、水煮、涼拌的方式替代高溫油炸、煎、烤等烹調方法。

Soup! 🍅🍆 #nomorevegemojis #yum #rainbowsoup

A post shared by Flowerworks (@mrs_flowerworks) on Oct 10, 2016 at 8:09am PDT

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