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https:\/\/health2.mingpao.com\/ftp\/Health2\/20161114\/news\/_14yg101.jpg;<\/inline><\/p>\n","protected":false},"excerpt":{"rendered":"

【明報專訊】秋冬兩季，是減肥人士的大敵。每年11月至翌年3月，寒冷天氣加上橫跨冬至、聖誕節、新舊曆新年等好幾個大節日，運動慾大減，食慾卻大增，實在令不少人苦惱非常！究竟如何打破這個困局？不如先從秋冬飲食和運動的是與非說起。<\/p>\n

1.人體在冬季需要攝取額外的熱量保暖嗎？<\/p>\n

保持體溫 只需多100千卡<\/p>\n

在冬季，外在環境的溫度下降，身體需要更多能量保持體溫；然而，每天額外攝取約100千卡已經能夠滿足這需要，而100千卡大約相等於一杯脫脂奶，或一小包梳打餅而已！因此，絕對不是大吃大喝的藉口。<\/p>\n

2.天冷時運動比天熱時較少出汗，代表消耗的熱量較低，做運動也白費心機？<\/p>\n

熱量鬼祟消耗了<\/p>\n

身體排汗多少，並不能準確反映實際的熱量消耗。於冬季，由於身體與外在環境的溫差較夏季大，運動期間所產生的熱能（能量）部分用作調節體溫，因此較少熱能會經由汗水排出體外。同時，冬季的濕度比夏季低，即使有排汗，水分可能隨即消失於乾燥的空氣中而不被察覺。所以，秋冬期間運動，仍然有助增加熱量消耗，幫助控制體重的效果跟夏季無異。<\/p>\n

3.秋冬特別需要潤喉，是否應該經常飲用蜜糖水或多吃滋潤糖水？<\/p>\n

潤喉保濕 最佳飲品——清水<\/p>\n

秋冬期間要保持身體、口腔（包括喉嚨）以至皮膚有足夠水分及滋潤，最佳方法就是多飲清水，每天確保不少於6至8杯（1杯等於250毫升），而清茶及清湯亦是代替清水的合適選擇。添加了糖（包括蜜糖）的飲品或糖水對補充水分沒有額外幫助，但糖分和熱量卻輕易增加了。世界衛生組織建議成人每天的糖分攝取應保持在大約5茶匙以內，而根據食物安全中心於本港售賣的糖水進行的檢測，一份糖水的含糖量平均就有2至9茶匙。明智為自己選擇「滋潤」的方法，才可以避免過冬之後悄悄的增磅！<\/p>\n

■秋冬美食攻略：<\/p>\n

迎接秋冬，不想以往減肥的努力付諸流水，但又不想錯過季度最受歡迎的火鍋和燒烤節目，以下是其中一些「進攻」及「防守」要點：<\/p>\n

火鍋<\/p>\n

進攻要點：<\/p>\n

◆選擇清湯底和較低脂醬汁，如︰適量豉油、醋、葱蒜、乾辣椒等<\/p>\n

◆點選魚片、海鮮、豆腐、鮮腐竹等較低脂食物<\/p>\n

◆進食肉類之間加入蔬菜及米線、烏冬等穀類食物，增加飽肚感，減少肉量<\/p>\n

防守要點：<\/p>\n

◆放棄任點火鍋<\/p>\n

◆避免高脂肪醬汁，如︰XO醬、沙茶醬、辣椒油等<\/p>\n

◆減少進食肥牛、內臟、炸物，如︰響鈴、生根、豆卜、即食麵等<\/p>\n

◆不選酒精、汽水，或添加糖之涼茶、酸梅湯等<\/p>\n

◆煮過大量肉類的湯底，脂肪含量高，避免飲用<\/p>\n

燒烤<\/p>\n

進攻要點：<\/p>\n

◆開始燒烤時先吃1至2片烤多士，中段可吃粟米、番薯或水果，吃得更均衡<\/p>\n

◆魚、海鮮，以及去皮去肥的豬、牛、雞扒，脂肪較低，是較佳選擇<\/p>\n

◆每次燒烤1至2件食物，或分享食物，可以避免短時間內進食大量食物<\/p>\n

◆用薑蒜、胡椒、咖喱粉等低脂調味料醃肉<\/p>\n

◆選擇清水、清茶、無糖涼茶或參茶、健怡汽水等飲品<\/p>\n

◆製作雜菜包或蔬菜串燒（甜椒、矮瓜、南瓜、涼瓜、翠玉瓜等皆合適），增加蔬菜，相對減少肉類<\/p>\n

防守要點：<\/p>\n

◆放棄任食燒烤場<\/p>\n

◆購買食物前先預算人數和分量，一般從預算分量再減少20%就剛好，避免「眼闊肚窄」<\/p>\n

◆減少選擇香腸、雞翼、金沙骨等十分高脂的肉類<\/p>\n

◆少用或不用在食物上掃蜜糖或醬汁<\/p>\n

◆避免啤酒或高糖飲品如汽水、紙包飲品、果汁等<\/p>\n

◆注意肉類分量，成人不應超過四両（一両肉約等於一隻麻將的大小）<\/p>\n

■秋冬時分，身上贅肉有厚厚的衣服暫時掩蓋，但當心以上種種「季節限定」的致肥陷阱不經不覺為你再添累贅！既然確定自己有減肥的需要，在秋冬依然要努力加油！<\/p>\n

如欲了解更多營養資訊，歡迎致電2831 3254或瀏覽sjsdiet.sjs.org.hk<\/a><\/p>\n

文：聖雅各福群會社區營養服務及教育中心註冊營養師關建慧<\/p>\n

圖：資料圖片mykeyruna、AlexRaths@iStockphoto<\/p>\n

編輯：蔡曉彤<\/p>\n

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