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傳說中的N種飲食減肥法

醫學研究表明,如果一個人膳食不合理,營養過剩,就會發辟。肥胖不僅影響人的形體健美,而且還是誘發心血管病、糖尿病及結石等現代文明病的因素之一。近年來,國外許多專家、學者對通過控制飲食減肥途徑進行了廣泛而深入的研究,提出了不少行之有效的飲食減肥法,對人們來說鮮為人知。
  ·羊吃草進餐減肥法

  這是目前一些西方國家流行的飲食減肥新方法。醫學家認為,少食多餐不僅省時間,而且由於空腹時間縮短,可防止脂肪積聚,有利於防病保健,增進人體健康。捷克醫學家通過對布拉格一所學校的研究證實,每天3餐的學生與每天5餐-6餐的學生相比,前者學生皮下脂肪要厚得多。這表明空腹時間越長,造成脂肪積聚的可能就越大,更容易使人發胖。故不吃早餐者,發胖危險更大。

  ·控制脂肪量減肥法

  美國範德比爾特大學減肥中心主任馬丁-凱泰研究認為,過胖的人總是重視控制食物的熱量,其實只要控制脂肪量而不必少吃,就能達到減肥目的。他所創立的這一減肥新法,旨在減弱熱效應,故在減少脂肪攝入量的同時,必須補充攝足蛋白質和碳水化合物,以滿足身體的需要。由於含脂肪的食物比較可口且易飽,剛實行此法時會使人乏味易饑,但堅持下去就會逐漸適應。

  ·流食減肥法

  這種在醫學臨床上稱為禁食的方法,也稱為極低熱量餐減肥法。用這種方法減肥的人,在16個星期或可能更長的時間內完全不吃固體食物,每天只喝幾杯調味的蛋白質液--總熱量為400千卡-800幹卡的流質,一星期體重就可減掉2公斤-4公斤,此後每週可減2.5公斤左右。據悉,有成千上萬的肥胖者實行流食減肥法後,在短短的16個星期內,就成功地減去25公斤-35公斤的體重。

  ·早食減肥法

  法國醫學家在探索飲食減肥研究中發現,在人體饑餓之前提早進食,是一種有效的飲食減肥法。研究者分析認為,胰島素可調節人體內糖類的吸收,同時對食物轉化和脂肪積累起著一定的抑制作用。如果在饑餓之前吃東西,常可控制胰島素的分泌。另外,正餐前進食,可使人在正餐時食欲大減,從而減少攝人量。

  ·“一日一快食”減肥法

  日本九州大學健康科學中心的藤野武彥研究發現,肥胖症患者都處於腦疲勞狀態,而腦疲勞則是因過剩的應激反應而產生的。為此,讓肥胖者每天都輕鬆愉快地吃一餐,有助於消除產生應激反應的因素,通過消除腦疲勞而減肥。研究者指出,快食有條件,即食物味好,就餐環境舒適、有合意的夥伴、有充足的時間。據報導,一日一快食減肥成功率高達95.4%。

  ·慢食減肥法

  這也是日本有關學者研究後得出的結果,該方法是減慢進食速度,以達到減肥的目的。研究著分析認為,食物進入人體後,體內的血糖就會升高,當血糖升高到一定水準時,大腦食物中樞就會發生停止進食的信號。如果一個人進食速度太快,當大腦發出停止進食的信號時,往往已經吃了過多的食物。

  ·分食減肥法

  這是德國營養學家研究提出的一種新式減肥法,它主要是要求減肥者在每一餐進食中,不能同吃某些食物。比如,人們在吃高蛋白、高脂肪的葷菜時,可以食用一種蔬菜,但不能喝啤酒,不能吃麵包、馬鈴薯等碳水化合物類食品。究其原因,主要是人體脂肪由多種營養素組合而成,人們在食用高蛋白食品時,不食用碳水化合物,人體也就不會增加脂肪而發胖了。

  ·蔬果餐減肥法

  美國醫學家迪農-奧尼什研究認為,多食蔬菜水果有助減肥。因為肉類食品很容易成為脂肪,在人體內儲存起來而使人肥胖。蔬果中的蛋白質或碳水化合物都不易轉化為脂肪,特別是不含糖分的綠色蔬菜對減肥更為有效,因為這樣會使人體消耗的熱量高於一個人吃進的蔬果所含熱量。蔬果餐是指以蔬菜、水果為主完全不吃或基本不吃穀類或肉類食品,用以大大降低膳食的總熱量與脂肪攝入量。

  ·提前進餐減肥法

  美國醫學家羅納-卡迪研究認為,吃飯時間的選擇,對於體重的增減,要比人體攝入飲食的數巨量和品質更重要。因為,人體的新陳代謝狀況在一天不同時間內是不同的。一般說來,從早晨起來後,新陳代謝逐漸旺盛,上午8點一12點鐘達到最高峰。因此,減肥者可把進餐時間提前,早飯安排在6點鐘以前,午飯安排在1O點鐘左右,即可收到良好的減肥效果。

  ·食醋減肥法

  近年來,美國時興食醋減肥新方法。研究者認為,食醋中所含的氨基酸,不僅可消耗人體內的脂肪,而且能使糖、蛋白質等新陳代謝順利進行。據研究,肥胖者每日飲用15毫升-2O毫升食醋,在1個月內就可以減輕體重3公斤左右。

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