想要成功瘦身？試試看這1招「穀物搭配豆類」完美搭配，用五穀雜糧取代白米，滿滿胺基酸與膳食纖維讓妳健康快速瘦出S曲線！

苼莛生技雜誌 > Body > 想要成功瘦身？試試看這1招「穀物搭配豆類」完美搭配，用五穀雜糧取代白米，滿滿胺基酸與膳食纖維讓妳健康快速瘦出S曲線！
想要成功瘦身？試試看這招「穀物搭配豆類」完美搭配，用五穀雜糧取代白米，滿滿胺基酸與膳食纖維讓妳健康快速瘦出S曲線！
  • 21 4 月, 2023
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雖然平常有吃青菜，但纖維質卻不一定夠！所有便秘和想要瘦身的女性們一定要學會 「穀物搭配豆類」的吃法，可以透過食用五穀雜糧來達到減重與均衡營養，並且補充人體所需的必需胺基酸——甲硫胺酸和離胺酸，這是人體無法自行合成卻非常必要的營養素。此外，五穀雜糧還含有豐富的膳食纖維和其他營養素，對身體非常有益。

這篇文章要跟大家分享一個簡單又有效的減重秘訣，就是將白米換成五穀雜糧，真的可以讓飲食更健康！經過多項研究證實，補充胺基酸有助於提高代謝率和控制食慾，且攝取足夠的膳食纖維可以預防便秘，皆有利於減重。所以，推薦大家多選擇食用含有多種穀物和豆類的五穀雜糧，輕鬆補足膳食纖維，讓妳吃飽飽也能瘦，而且越吃越瘦！

衛福部建議每日主食1／3為未精製全穀

想要成功瘦身？試試看這1招「穀物搭配豆類」完美搭配，用五穀雜糧取代白米，滿滿胺基酸與膳食纖維讓妳健康快速瘦出S曲線！
政府每日飲食指南手冊

衛福部「每日飲食指南手冊」指出，未經過精製的全穀雜糧提供熱量以及豐富的維生素 B 群、維生素 E、礦物質及膳食纖維等。相反地，加工食品通常使用經過精製的白色穀類，再添加大量的糖和油脂，不但吃不到未精製全穀的營養成分，還容易吃進過多的熱量，長期食用可能會導致肥胖和其他慢性疾病。

衛福部建議每日攝取 2.5 碗全穀雜糧，可選擇糙米飯、紫米飯、胚芽米飯、全麥製品、燕麥、全蕎麥、全粒玉米、糙薏仁等，以未精製全穀取代精製穀類。

「膳食纖維」能提高妳的健康指數

想要成功瘦身？試試看這1招「穀物搭配豆類」完美搭配，用五穀雜糧取代白米，滿滿胺基酸與膳食纖維讓妳健康快速瘦出S曲線！
膳食纖維

「膳食纖維」是指在人體無法消化吸收的碳水化合物，多存在於蔬菜、水果及全穀類食物中。膳食纖維對人體非常有益，能促進腸道蠕動、排便，類似清道夫般協助毒性物質快速排出腸道，達到控制血糖和膽固醇指數、下降血脂和減少患結腸癌和糖尿病等疾病的風險。此外，膳食纖維無法被人體消化吸收，不會影響體重，還能增強免疫功能。

每日的膳食纖維攝取量最少要25G-35G！

根據世界衛生組織的建議，成人每天應攝取至少25克膳食纖維，然而，研究和研究都表明（連結），許多人只攝取了很少的膳食纖維，甚至不到建議攝取量的一半，且日常不夠多樣化的飲食習慣也導致了攝取量不足。膳食纖維攝取不足會對健康產生負面影響，包括消化問題、體重增加和提升慢性疾病風險等。

膳食纖維2種類型

膳食纖維可以簡單分為兩種主要類型：「水溶性纖維」和「非水溶性纖維」。

膳食纖維可分為「水溶性纖維」和「非水溶性纖維」
「水溶性纖維」和「非水溶性纖維」預防疾病的機轉

不只蔬果，更要吃對高纖食物

想要成功瘦身？試試看這1招「穀物搭配豆類」完美搭配，用五穀雜糧取代白米，滿滿胺基酸與膳食纖維讓妳健康快速瘦出S曲線！
穀物跟豆類都有很高的膳食纖維

許多人誤以為只要有攝取蔬果，就能獲得足夠的膳食纖維。然而，並非所有蔬果的纖維含量都很高，因此要想達到每日25至35克的膳食纖維攝取目標，不僅需要每天攝取三份蔬菜和兩份水果，還需選擇高纖食物或未經精製的全穀雜糧類，包括五穀飯或燕麥等。

尤其，穀物跟豆類都有很高的膳食纖維。穀類、豆類燕麥等雜糧，甚至比一般的水果、蔬菜膳食纖維含量還高很多唷！尤其是豆類，其中的可溶性膳食纖維和不溶性膳食纖維含量都很高，是水果、蔬菜的幾倍甚至十幾倍。舉例來說，黑豆每100公克的膳食纖維高達27.1公克，空心菜每100公克的膳食纖維2.3公克，可以發現黑豆所含的膳食纖維足足是空心菜的11.8倍。

白米的營養價值不高且缺乏膳食纖維

五穀雜糧含有多種營養成分，包括維生素、礦物質、胺基酸、微量元素、纖維質、酵素等，相較於我們常吃的白米飯、白土司、白麵條等精緻食物常等，營養價值更高。傳統的精緻飲食通常去除五穀雜糧中的麩皮及胚芽，使口感更細緻，但同時也損失了許多維生素、礦物質和纖維質。從膳食纖維來看，燕麥每100公克含有9克的膳食纖維，但白米只有0.42克，兩者相差多達21.4倍之多。

「穀物＋豆類」是完美減肥配方

想要成功瘦身？試試看這1招「穀物搭配豆類」完美搭配，用五穀雜糧取代白米，滿滿胺基酸與膳食纖維讓妳健康快速瘦出S曲線！
穀物＋豆類

在五穀雜糧中，豆類蛋白質中缺乏的甲硫胺酸，在穀類中含量較高；而穀類蛋白質中缺乏的離胺酸，在豆類中含量較高。因此，這兩種食物的蛋白質可以互相補充缺少的胺基酸。這種「蛋白質互補作用」，透過不同食物中蛋白質中的不同胺基酸組成，使不同食物中的蛋白質互相補充缺少的胺基酸，能夠提高人體吸收利用蛋白質的效果。

五穀雜糧主要成分是「穀物和豆類」的高營養成分，因此食用五穀雜糧可以獲得不同種類且多元的蛋白質，進而獲得不同的胺基酸組合，並透過蛋白質互補作用，提高蛋白質的吸收與利用，達到均衡營養與健康飲食。

五穀雜糧：「穀物＋豆類」的瘦身主食

想要成功瘦身？試試看這1招「穀物搭配豆類」完美搭配，用五穀雜糧取代白米，滿滿胺基酸與膳食纖維讓妳健康快速瘦出S曲線！
五穀雜糧

五穀雜糧就是「穀物加豆類」的最佳代表，能夠透過穀物和豆類有效的蛋白質互補，提供身體必需的胺基酸。五穀雜糧相對於白米來說，含有更少的卡路里，並且含有豐富的、膳食纖維、維生素和礦物質等多種營養素，透過膳食纖維能夠促進腸胃消化，有助於減少脂肪吸收。五穀雜糧還能夠促進腸道健康，有助於預防便秘等消化系統問題。此外，五穀雜糧的GI值相對較低，有助於控制血糖水平和減少對食物的飢餓感。能夠幫助減肥，控制食慾，進而減少卡路里攝入。

GI值是什麼？

GI是指食物的升糖指數（Glycemic Index），是用來衡量食物中的碳水化合物進入人體後，對血糖水平的影響程度的一個指數。GI值以0到100的分數劃分食物在進入人體後對血糖的影響程度，可以幫助我們更好地了解食物對血糖的影響程度。

食物的GI值越高，攝入後血糖就會更快地升高，而GI值越低，血糖升高的速度就相對較慢。

  • 高GI值的食物：白麵包、白米飯、薯片、糖果、甜點、餅乾、麥芽糖等。
  • 中等GI值的食物：糙米、香蕉、葡萄、芒果、葡萄柚、義大利麵等。
  • 低GI值的食物：豆類、蔬菜、水果、堅果、糙米、全麥麵包、牛奶、燕麥、酸奶等。
高GI值食物vs.低GI值食物

為什麼我們要吃五穀雜糧？

想要成功瘦身？試試看這1招「穀物搭配豆類」完美搭配，用五穀雜糧取代白米，滿滿胺基酸與膳食纖維讓妳健康快速瘦出S曲線！
五穀雜糧含有豐富的「必需胺基酸」

胺基酸是組成蛋白質的原料，依照「人體是否能自行製造」，可以分為「必需胺基酸」和「非必需胺基酸」，其中必需胺基酸是人體無法自己合成的胺基酸，必須透過飲食攝取，目前已知有9種必需胺基酸；而非必需胺基酸是人體內部可以自行製造的胺基酸，因此並非全部都需要從食物中攝取。

五穀雜糧含有豐富的「必需胺基酸」，例如離胺酸、甲硫胺酸、異白胺酸等。由於人體無法自行合成這些胺基酸，只能透過飲食攝取，五穀雜糧因此變得非常重要。五穀雜糧中含有穀物的「甲硫胺酸」和豆類的「離胺酸」這兩種必需胺基酸，這對於補充人體所需的胺基酸非常關鍵，跟青菜或肉的營養價值有所不同，因而不能相提並論，因此攝取五穀雜糧是維持身體健康必要的飲食。

五穀雜糧中穀物富含的甲硫胺酸，能夠促進頭髮、皮膚和指甲的生長和健康，並防止出現病變，同時還有降低膽固醇和肝脂肪的功效，可以防止中毒，協助腎臟排泄阿摩尼亞(Ammonia) 等代謝物。而五穀雜糧中豆類所含的離胺酸，可以促進鈣質吸收，幫助膠原蛋白的形成，還能夠協助抗體、荷爾蒙和酵素的製造，促進人體免疫系統的正常運作。

五穀雜糧的健康益處

想要成功瘦身？試試看這1招「穀物搭配豆類」完美搭配，用五穀雜糧取代白米，滿滿胺基酸與膳食纖維讓妳健康快速瘦出S曲線！
五穀雜糧

五穀雜糧是一種非常健康的食品，適合各種人群食用，具有以下幾種健康益處：

1.促進新陳代謝：全穀類富含泛酸、維生素B群，可以幫助熱量代謝；豐富的膳食纖維質，可以增加飽足感、促進腸胃蠕動。 

2.維持身體機能運作：全穀類維生素含量豐富，所含的B2可以預防口角炎、青春痘；維生素E預防衰老；豐富的磷質可以促進腦部發育；乙醯膽鹼能幫助神經傳達、增強記憶力；鉀可維持體內水份的平衡、預防高血壓；而豐富的鎂與磷是建造骨的重要元素。

3.降低罹患心血管疾病的風險：豆類含豐富的大豆蛋白及低油、低膽固醇及不飽和脂肪酸的特性，有助於降低血脂、血壓，可以預防心血管疾病的發生。 

4.提高免疫力：五穀雜糧含有多種營養素，如蛋白質、膳食纖維、維生素、礦物質等，有助於提高身體的免疫力和營養攝入。

5.促進腸道健康：五穀雜糧含有豐富的膳食纖維，有助於促進腸道健康，預防便秘和其他腸道問題，還可以增加糞便量，有助於排除體內的毒素。

膳食纖維的好處

膳食纖維的好處
膳食纖維的好處
膳食纖維的好處

女生吃五穀雜糧的好處

想要成功瘦身？試試看這1招「穀物搭配豆類」完美搭配，用五穀雜糧取代白米，滿滿胺基酸與膳食纖維讓妳健康快速瘦出S曲線！
五穀雜糧由多種穀物和豆類混合而成

五穀雜糧是由多種穀物和豆類混合而成，它具有以下對女性健康的好處：

  • 調節荷爾蒙水平：五穀雜糧中含有豐富的植物雌激素，能夠幫助調節女性荷爾蒙水平，緩解經前症候群（PMS）等問題。
  • 降低患乳癌的風險：五穀雜糧含有豐富的膳食纖維，可以促進腸道健康，減少體內雌激素的含量，從而降低患乳腺癌的風險。
  • 改善皮膚狀態：五穀雜糧含有豐富的維生素E和不飽和脂肪酸，這些成分可以保濕皮膚、減少皮膚乾燥，改善肌膚的彈性和光澤。
  • 幫助減肥：五穀雜糧熱量較低，有助於控制食慾和促進飽腹感，且含有豐富的膳食纖維，可以促進腸道健康，增加大便體積，減少脂肪的吸收，對於減肥非常有效。

用五穀雜糧取代白米

想要成功瘦身？試試看這1招「穀物搭配豆類」完美搭配，用五穀雜糧取代白米，滿滿胺基酸與膳食纖維讓妳健康快速瘦出S曲線！
用五穀雜糧取代白米

現今的飲食中，我們普遍青菜攝取量不足，而五穀雜糧是其中最豐富的高纖食物。相較於白米，五穀雜糧含有多種穀物、豆類、種子等成分，具備充足的膳食纖維、維生素、礦物質等營養素，提供更均衡的營養組合。進食五穀雜糧有助於促進腸道健康，降低血糖和膽固醇等。此外，其中的維生素和礦物質對身體的各種機能和代謝過程也有重要作用，可以獲得更全面的營養。

我推薦大家把五穀雜糧納入日常飲食中，例如以五穀雜糧取代白米飯或每天食用一碗五穀雜糧飯，依照個人口感，可以煮乾飯或稀飯。如果擔心口感不夠滑順，也可以添加少量白米，讓身體獲得全面均衡的營養，並且有良好的飽足感，減少嘴饞吃零食的情況。

十穀米是哪十穀？

想要成功瘦身？試試看這1招「穀物搭配豆類」完美搭配，用五穀雜糧取代白米，滿滿胺基酸與膳食纖維讓妳健康快速瘦出S曲線！
十穀米

十穀米通常指的是含有多種穀物、雜糧的混合米飯，例如糙米、蕎麥、小麥、小米、薏仁、紅扁豆、燕麥、麥片、洋薏仁、黑糯米等，不同品牌和種類的十穀米成分不盡相同。十穀米在纖維和維生素B群的含量上更豐富，也含有較多的微量元素，例如銅、磷、錳、鎂等，適合肥胖者、糖尿病患者以及三高體質的人做為主食。

每100克十穀米含有的營養素和熱量大致上是：熱量358大卡、蛋白質8.1克、脂肪2.9克、飽和脂肪0.7克、碳水化合物75克、鈉7.1毫克，不過具體的營養成分含量可能會因品牌和產地等因素而略有差異。

我最推薦的十穀米——桂格10超纖穀豆飯

想要成功瘦身？試試看這1招「穀物搭配豆類」完美搭配，用五穀雜糧取代白米，滿滿胺基酸與膳食纖維讓妳健康快速瘦出S曲線！
桂格10超纖穀豆飯

桂格10超纖穀豆飯由多種優質的穀類和豆類混合而成，精選11種穀物、豆類和種籽類，包括燕麥、糙米、鷹嘴豆、大麥、蕎麥、紫米、紅扁豆、亞麻仁籽、黑芝麻、紅藜麥、發芽米。

桂格十穀米的膳食纖維含量高，每份的膳食纖維是一般梗米的8倍，且富含銅、磷、錳、鎂等多種微量元素。同時，桂格十穀米還含有豐富的穀豆蛋白，包含紅扁豆、鷹嘴豆等豆類，每份食品可以補充我們一天所需的16%蛋白質。此外，桂格十穀米中的亞麻仁籽含有豐富的ω-3脂肪酸，提供人體無法自行合成的必需脂肪酸，能夠降低血壓和血脂，提供全方面的能量。

最重要的是，桂格十穀米不需要浸泡，煮熟時間也很短，且煮後口感香甜Q彈，非常適合忙碌的現代人。它可以作為妳日常的主食、與白米共煮或者直接煮粥，不僅營養豐富多元、烹飪方便快速，也是我目前吃過煮起來最好吃的十穀米！

健康穀物新選擇：十七穀米

想要成功瘦身？試試看這1招「穀物搭配豆類」完美搭配，用五穀雜糧取代白米，滿滿胺基酸與膳食纖維讓妳健康快速瘦出S曲線！
健康穀物新選擇：十七穀米

五穀雜糧是由多種豆類與穀物混合而成，市面上包括五穀米、十穀米、十二穀米等產品，某些品牌更推出十七穀米。十七穀米源自於日本流行的多穀物混合養生食品，囊括十七種營養攝取，以糙米為主要成分，不但能有效增加飽足感，更富含膳食纖維，補充多種人體所需營養素，成分包含蓬萊糙米、秈稻糙米、大麥仁、小米、蕎麥、紅小麥、麥片、高粱米、黑糯米、綠豆仁、黃豌豆仁、米豆、黑豆、紅豆、紅扁豆、燕麥粒、紅藜麥秘魯。

尤其，其中的「紅扁豆」的維生素A含量、蛋白質含量、膳食纖維和礦物質都非常豐富，每100克紅扁豆中約含有23克左右的蛋白質、16.9克左右的膳食纖維，其中包含8種人體必需的胺基酸，但是脂肪卻非常的低，對人體健康有很多好處，例如有助於控制血糖、降低膽固醇、預防心血管疾病等。

五穀雜糧集結了穀物和豆類的高營養價值，富含蛋白質和膳食纖維，透過蛋白質互補作用，可以提高人體蛋白質的吸收利用效果，且膳食纖維能夠促進腸胃道更加健康。五穀雜糧也對女性健康有著多方面的好處，對於改善皮膚、預防乳腺癌、預防便秘和減肥方面具有很好的效果。現在開始，跟我一起每天一碗五穀雜糧飯，不必再遭受飢餓的折磨，能夠吃飽飽又健康輕鬆的瘦身！

六大類食物膳食纖維建議攝取量

六大類食物膳食纖維建議攝取量

五大類食物膳食纖維含量

五大類食物膳食纖維含量

主食類食物膳食纖維含量

主食類食物膳食纖維含量
主食類食物膳食纖維含量

蔬菜類食物膳食纖維含量

蔬菜類食物膳食纖維含量
蔬菜類食物膳食纖維含量

豆類食物膳食纖維含量

豆類食物膳食纖維含量

水果類食物膳食纖維含量

水果類食物膳食纖維含量
水果類食物膳食纖維含量
水果類食物膳食纖維含量

TOP10水溶性膳食纖維食物排行

TOP1奇亞籽：每100克含29.7公克膳食纖維

TOP2黑豆：每100克含27.1公克膳食纖維

TOP3黑棗：每100公克含10.8公克膳食纖維

TOP4燕麥：每100公克含8.5公克膳食纖維

TOP5黑木耳：每100公克含7.4公克膳食纖維

TOP6海帶芽：每100公克含6.1公克膳食纖維

TOP7白木耳：每100公克含5.1公克膳食纖維

TOP8秋葵：每100公克含4.1公克膳食纖維

TOP9筆柿：每100公克含4.0公克膳食纖維

TOP10香菇：每100公克含3.8公克膳食纖維

TOP10非水溶性膳食纖維食物排行

TOP1花豆：每100公克含19.3公克膳食纖維

TOP2紅豆：每100公克含18.5公克膳食纖維

TOP3黑芝麻：每100公克含14公克膳食纖維

TOP4開心果：每100公克含13.6公克膳食纖維

TOP5無花果：每100公克含13.3公克膳食纖維

TOP6杏仁果：每100公克含9.8公克膳食纖維

TOP7紫蘇：每100公克含8.8公克膳食纖維

TOP8毛豆：每100公克含8.7公克膳食纖維

TOP9酪梨：每100公克含5.7公克膳食纖維

TOP10百香果：每100公克含5.3公克膳食纖維

TOP10女生最常吃的青菜膳食纖維排行

TOP1地瓜葉：每100公克含3.3公克膳食纖維

TOP2菠菜：每100公克含3.2公克膳食纖維

TOP3花椰菜：每100公克含3.1公克膳食纖維

TOP4空心菜：每100公克含2.3公克膳食纖維

TOP5小松菜：每100公克含2.2公克膳食纖維

TOP6高麗菜：每100公克含1.6公克膳食纖維

TOP7茼蒿：每100公克含1.6公克膳食纖維

TOP8A菜：每100公克含1.4公克膳食纖維

TOP9青江菜：每100公克含1.4公克膳食纖維

TOP10大白菜：每100公克含0.9公克膳食纖維

如何達到膳食纖維攝取量？

如何達到膳食纖維攝取量？
如何達到膳食纖維攝取量？
如何達到膳食纖維攝取量？
如何達到膳食纖維攝取量？

「168斷食法搭配五穀雜糧」，告別便秘，加速燃脂！

現在流行的「168間歇性斷食」，透過16小時禁食和8小時正確進食的輕斷食方式，能夠進一步分解脂肪，達到減肥效果。不過，16小時的空腹期會導致每天水果、蔬菜和纖維的攝入量不足，長時間飢餓可能會使人在8小時恢復進食時暴飲暴食，忽視均衡飲食。

因此，我們可以利用「168斷食法搭配五穀雜糧」，在8小時進食期間，將五穀雜糧作為主食，補充膳食纖維、胺基酸、礦物質等多元營養素，並讓膳食纖維吸水膨脹佔據部分胃內空間，有助於減少攝取的熱量。這種方法還能改善新陳代謝，增加胰島素敏感度，幫助控制血糖，並降低便秘的副作用，加速燃脂減肥。非常適合四肢瘦瘦卻體脂卻很高的泡芙人、愛吃甜點的人和想要控制體重的女生。

很多女生嘗試「168間歇性斷食」，當妳一天集中在8小時進食，只攝取黑咖啡、茶葉蛋、燙青菜和一碗麵時，卻發現自己沒有變瘦，有些人甚至胖了1公斤，還便秘整整一週！主要原因就是妳在168間歇性斷食中膳食纖維攝取量太少，導致食物毒素積聚在體內，進而引發便秘問題。加上妳的蛋白質攝取量也不足，身體缺乏蛋白質時，會使新陳代謝變慢，還會導致水腫，讓妳容易減肥減得又餓又腫。所以，如果想要成功利用168斷食法減肥而不反彈，要改吃五穀雜糧作為主食，能夠從中補充豐富的蛋白質和膳食纖維，越吃越自然瘦！

更多關於吃對碳水減重的介紹可參考>減肥怎麼吃「碳水化合物食物」？攝取代謝錠吃對瘦更快！看完讓妳1秒搞懂好的、壞的碳水化合物

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377 comments on “想要成功瘦身？試試看這1招「穀物搭配豆類」完美搭配，用五穀雜糧取代白米，滿滿胺基酸與膳食纖維讓妳健康快速瘦出S曲線！”

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