最強懶人減肥法！按照控糖神器「211餐盤」吃就對了 免節食、不算熱量也能無痛鏟肉超輕鬆

苼莛生技雜誌 > Body > 最強懶人減肥法！按照控糖神器「211餐盤」吃就對了 免節食、不算熱量也能無痛鏟肉超輕鬆
  • 3 4 月, 2024
  • user
  • Body
  • 315

妳是否每天節食餓得心慌？每頓飯都糾結是不是要少吃一些飯？害怕一旦吃飽，隔天體重就會飆升？快速減重可能帶來瞬間的成就感，然而，真正的挑戰在於保持體態纖細不反彈，才是真正的瘦！

推薦懶人必學減重法「211餐盤減肥法」，讓妳再也不用算卡路里就能瘦！只需按照餐盤上的分區與食物比例進食，即可輕鬆實現減重與營養平衡的雙重目標！讓妳能夠無罪惡感地享受美食，輕鬆無痛瘦下來，同時有助於穩定血糖、燃脂甩油降膽固醇，並有效降低體重復胖的風險！

什麼是「211餐盤」？

211餐盤模型基於將飲食分為三大類：蔬菜、蛋白質、全穀物或碳水化合物，其比例為2:1:1

211餐盤模型基於將飲食分為三大類：蔬菜、蛋白質、全穀物或碳水化合物，其比例為2:1:1。

這個飲食模型鼓勵攝取多樣化的食物，強調在日常飲食中增加蔬菜的攝取量，保證適量的蛋白質，並合理攝入碳水化合物，確保身體獲得必要的營養素，同時有助於控制熱量攝取，促進健康體重。

「211餐盤」起源於哈佛健康餐盤 直覺簡單、不用算熱量

「211餐盤」起源於哈佛健康餐盤 直覺簡單、不用算熱量

「211餐盤」概念深受「哈佛健康餐盤（Harvard Healthy Eating Plate）」的影響，這個餐盤是由哈佛公共衛生學院（Harvard T.H. Chan School of Public Health）與哈佛醫學院（Harvard Medical School）的專家聯合設計，是規劃健康平衡膳食的指南。

哈佛健康餐盤的設計依據了最新的營養學研究，不僅直覺易懂、好記易執行，且不需計算食物熱量，強調在日常飲食中均衡攝取蔬菜、全穀物、健康蛋白質等食物，同時限制精製穀物、添加糖和不健康脂肪的攝入。

「211餐盤」六大要點與營養素解析

「211餐盤」六大要點與營養素解析

211餐盤的六大要點旨在提供一個均衡、健康的飲食模式，具體包括：

1.蔬菜（2份）：至少占餐盤的一半

多攝取不同種類的蔬菜，以富含膳食纖維的各色葉菜類、菇類、甜椒、黃瓜、藻類為主，以及所有非根莖類蔬菜，也可以多嘗試烹調上的變化。

蔬菜提供豐富的纖維質、維生素、礦物質及植物化學物質，有助於提高飽腹感、降低某些慢性病的風險，並促進消化系統健康。

2.蛋白質（1份）：約占餐盤的四分之一

選擇優質蛋白質來源，包括雞肉、魚、海鮮等白肉，或是豆類、豆腐、豆干等豆製品，避免培根、火腿、香腸等加工肉。

蛋白質是構建和修復體內組織的重要元素，也是製造酶、荷爾蒙和其他生物分子所必需的。

3.全穀物或碳水化合物（1份）：約占餐盤的四分之一

選擇全穀物而非精製碳水化合物，包括糙米、五穀米、地瓜、馬鈴薯、南瓜、山藥、蓮藕等全榖雜糧類，能保留比較完整的營養素，提供更多的纖維、維生素和礦物質，也有助於維持長時間的飽腹感和血糖穩定。

4.優選健康植物油：建議每日使用約1茶匙的植物油

如橄欖油、芥花油、大豆油和玉米油，同時避免使用含有反式脂肪的不健康油脂。

5.選擇飲用水、咖啡或茶

避免攝取含糖飲料和果汁，每天適量飲用牛奶或乳製品，建議量為1至2份。

6.維持運動習慣

幫助控制體重。

吃對順序瘦更快！「211餐盤」順序：水→肉→菜→飯→水果

「211餐盤」順序：水→肉→菜→飯→水果

「211餐盤」的吃飯順序為「一杯水、肉類、蔬菜、米飯、水果」。飯前喝一杯250cc的白開水，隨後依照一定的順序攝取食物：從蛋白質豐富的食物開始，例如肉類，然後是蔬菜、含有澱粉的食物，最後是水果。

這樣策略性的飲食順序，對於促進有效的減重非常關鍵。首先攝取蛋白質不僅可以促進飽足感，還有助於控制餐後血糖和胰島素水平，避免過度攝取熱量，為減肥增效！

「211餐盤」減重優勢：高靈活性、健康滿分、飽足感、不復胖

「211餐盤」減重優勢：高靈活性、健康滿分、飽足感、不復胖

減肥經常被視為一場需要鐵一般意志力的鬥爭，其中節食常常伴隨著劇烈的挑戰和犧牲。不幸的是，這種方法往往效果不持久，研究顯示，採用傳統節食方法減重的人中，有三分之一到三分之二的人在一年內體重會回升，讓減肥這個噩夢沒完沒了！

然而，「211餐盤」提出了一種更溫和、易於堅持的懶人減肥方案，既簡單易行，又不需嚴格的飲食限制或複雜的熱量計算，甚至還能讓你享用肉類與米飯。透過高纖維飲食增強飽腹感，降低總熱量的攝入，同時從多樣化的食物中攝取豐富營養素，達到不挨餓也能有效減重的目的。

特別是，211餐盤具備高靈活性，可以根據個人的喜好和需求調整食物種類，使其成為一種可長期遵循的健康飲食方式，也讓減肥變成一種積極的生活方式，而非一場艱難的挑戰。

這種飲食模式不僅有助於減重、改善血糖控制和降低慢性病風險，還能促進心血管與消化系統健康，甚至對於高血壓、高血脂和高血糖等病症也有良好的調節效果。由於其僅需簡單地調整食物比例，因此不論是年輕人、成年人、老年人、哺乳期婦女或孕婦都能輕鬆實施。

哪些人適合「211餐盤」？

對於所有想健康減重、需要均衡營養補充、尋求健康生活方式的人都非常的適合且有益

211餐盤鼓勵健康、多樣化的飲食習慣，如攝取豐富的蔬菜、優質蛋白質和全穀物，同時限制加工食品和不健康脂肪的攝入，對於所有想健康減重、需要均衡營養補充、尋求健康生活方式的人都非常的適合且有益。

「211餐盤」常見Q&A

「211餐盤」常見Q&A

Q1：所有蔬菜和蛋白質都適合「211餐盤」？

A：基本上是的，但最好選擇低脂肪的優質蛋白質來源，如豆蛋魚肉類，以及高纖維的深綠色蔬菜、蕈菇、海藻和所有非根莖類蔬菜，以獲得最大的健康益處。

Q2：「211餐盤」中的水果可以取代蔬菜嗎？

A：不行，雖然水果和蔬菜都是健康的食物選擇，但水果通常含有較高的糖分和熱量，雖然是自然糖，但如果攝入過多，仍可能導致體重增加。另一方面，蔬菜通常熱量較低，富含纖維，能夠提供飽腹感而不額外增加太多熱量。

Q3：在外用餐時，如何遵循「211餐盤」模式？

A：在外用餐時，嘗試選擇帶有豐富蔬菜的菜品，盡可能增加蔬菜的份量，並注意蛋白質和碳水化合物的平衡。

Q4：「211餐盤」是否可以調味食物？

A：是的，可以調味。建議主要使用天然的調味料，如鹽和胡椒等，以避免攝取過多的人工添加劑和不健康的成分。

Q5：「211餐盤」可以搭配斷食嗎？

A：可以，將211餐盤模式與16/8間歇性斷食（每天中的16小時禁食，8小時內進食）結合起來，可以形成一個強有力的減重策略，不僅有助於控制熱量攝入，還能促進新陳代謝和提高身體對食物的敏感度。

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

Tags:

315 comments on “最強懶人減肥法！按照控糖神器「211餐盤」吃就對了 免節食、不算熱量也能無痛鏟肉超輕鬆”

  9. Good day! This is my first visit to your blog! We are a group of volunteers and starting a new initiative in a community in the same niche. Your blog provided us valuable information to work on. You have done a extraordinary job!

  12. Зарабатывай бабло в онлайн казино! Топ слотов, акции, стратегии для победы! Присоединяйся
    Казино онлайн: секреты, тактики, промокоды! Поднимись с нами! Реальные обзоры.
    https://t.me/s/official_rox_rox/584

  18. Зарабатывай бабло в онлайн казино! Обзоры слотов, бонусы, советы для победы! Подписывайся
    Казино онлайн: фишки, тактики, промокоды! Заработай с нами! Реальные обзоры.
    https://t.me/Official_1win_1win/1327

  29. Реставрация бампера автомобиля — это популярная услуга, которая позволяет восстановить заводской вид транспортного средства после мелких повреждений. Передовые технологии позволяют исправить царапины, трещины и вмятины без полной замены детали. При выборе между ремонтом или заменой бампера https://telegra.ph/Remont-ili-zamena-bampera-05-22 важно принимать во внимание масштаб повреждений и экономическую выгодность. Качественное восстановление включает шпатлевку, грунтовку и покраску.

    Смена бампера требуется при значительных повреждениях, когда реставрация бамперов невыгоден или невозможен. Стоимость восстановления определяется от типа материала изделия, характера повреждений и модели автомобиля. Полимерные элементы допускают ремонту лучше металлических, а инновационные композитные материалы требуют специального оборудования. Качественный ремонт продлевает срок службы детали и сохраняет заводскую геометрию кузова.

    Всегда откликнусь на ваше обращение за поддержкой по вопросам Замена бампера форд фокус 3 цена – стучите в Телеграм wpv80

  30. Реставрация бампера автомобиля — это популярная услуга, которая позволяет вернуть заводской вид транспортного средства после небольших повреждений. Передовые технологии позволяют убрать сколы, трещины и вмятины без полной замены детали. При выборе между ремонтом или заменой бампера https://telegra.ph/Remont-ili-zamena-bampera-05-22 важно учитывать уровень повреждений и экономическую рентабельность. Профессиональное восстановление включает выравнивание, грунтовку и покраску.

    Замена бампера требуется при критических повреждениях, когда восстановление бамперов невыгоден или невозможен. Стоимость восстановления определяется от типа материала изделия, степени повреждений и типа автомобиля. Синтетические элементы допускают ремонту лучше металлических, а новые композитные материалы требуют особого оборудования. Качественный ремонт продлевает срок службы детали и обеспечивает заводскую геометрию кузова.

    В случае возникновения трудности, мне будет приятно предложить решение по вопросам Бампер на рено логан ремонт – пишите в Телеграм gub83

  32. I have not checked in here for some time as I thought it was getting boring, but the last several posts are good quality so I guess I’ll add you back to my daily bloglist. You deserve it my friend 🙂

  41. Nice post. I was checking continuously this blog and I am impressed! Extremely useful info particularly the ultimate section 🙂 I take care of such information a lot. I was seeking this particular info for a long time. Thanks and best of luck.

  42. Este site é realmente fabuloso. Sempre que consigo acessar eu encontro coisas boas Você também pode acessar o nosso site e descobrir detalhes! Conteúdo exclusivo. Venha saber mais agora! 🙂

  43. Hey there! I’ve been following your web site for some time now and finally got the courage to go ahead and give you a shout out from Atascocita Tx! Just wanted to say keep up the excellent job!

  45. Este site é realmente fascinate. Sempre que acesso eu encontro coisas incríveis Você também pode acessar o nosso site e descobrir detalhes! informaçõesexclusivas. Venha saber mais agora! 🙂

  47. Can I just say what a relief to search out someone who actually is aware of what theyre speaking about on the internet. You definitely know tips on how to bring an issue to gentle and make it important. More individuals must learn this and perceive this side of the story. I cant consider youre no more well-liked because you positively have the gift.

  48. Good day! This is my first comment here so I just wanted to give a quick shout out and say I truly enjoy reading your blog posts. Can you suggest any other blogs/websites/forums that cover the same subjects? Many thanks!

  49. Hey! I know this is kind of off topic but I was wondering if you knew where I could get a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having difficulty finding one? Thanks a lot!

  50. Things i have often told individuals is that while searching for a good on the net electronics shop, there are a few elements that you have to remember to consider. First and foremost, you want to make sure to locate a reputable along with reliable retailer that has got great assessments and scores from other people and business world experts. This will make sure that you are getting through with a well-known store that gives good services and aid to their patrons. Thank you for sharing your thinking on this site.

  52. Greetings from Colorado! I’m bored to death at work so I decided to browse your website on my iphone during lunch break. I really like the knowledge you provide here and can’t wait to take a look when I get home. I’m surprised at how quick your blog loaded on my cell phone .. I’m not even using WIFI, just 3G .. Anyways, amazing blog!

  53. Hi, I think your site might be having browser compatibility issues. When I look at your website in Safari, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, fantastic blog!

  55. Thanks for the strategies you have contributed here. On top of that, I believe usually there are some factors which keep your insurance premium straight down. One is, to contemplate buying automobiles that are within the good set of car insurance organizations. Cars which might be expensive are more at risk of being stolen. Aside from that insurance coverage is also based on the value of your vehicle, so the higher priced it is, then the higher this premium you only pay.

  56. You could definitely see your skills in the work you write. The world hopes for more passionate writers like you who are not afraid to say how they believe. Always go after your heart.

  58. It’s a pity you don’t have a donate button! I’d without a doubt donate to this superb blog! I suppose for now i’ll settle for bookmarking and adding your RSS feed to my Google account. I look forward to fresh updates and will talk about this blog with my Facebook group. Chat soon!

  59. Great blog post. Things i would like to bring up is that computer memory ought to be purchased when your computer cannot cope with anything you do along with it. One can set up two good old ram boards containing 1GB each, as an example, but not one of 1GB and one of 2GB. One should check the car maker’s documentation for own PC to be certain what type of memory space it can take.

  60. http://www.mybudgetart.com.au is Australia’s Trusted Online Wall Art Canvas Prints Store. We are selling art online since 2008. We offer 1000+ artwork designs, up-to 50 OFF store-wide, Budget Pricing Wall Prints starts from $70, FREE Delivery Australia & New Zealand and World-wide shipping. Order Online your canvas prints today at mybudgetart.com.au

  63. There are some fascinating closing dates on this article but I don?t know if I see all of them center to heart. There’s some validity but I will take hold opinion until I look into it further. Good article , thanks and we would like extra! Added to FeedBurner as well

  66. Generally I don’t read post on blogs, however I would like to say that this write-up very pressured me to take a look at and do so! Your writing taste has been amazed me. Thanks, very great article.

  67. These days of austerity along with relative stress about taking on debt, lots of people balk resistant to the idea of employing a credit card to make purchase of merchandise or even pay for any occasion, preferring, instead to rely on the actual tried and trusted means of making settlement – raw cash. However, if you possess cash there to make the purchase entirely, then, paradoxically, that’s the best time to be able to use the cards for several causes.

  68. Hi are using WordPress for your site platform? I’m new to the blog world but I’m trying to get started and set up my own. Do you require any html coding knowledge to make your own blog? Any help would be greatly appreciated!

  70. Thanks for the helpful content. It is also my belief that mesothelioma has an really long latency time period, which means that indication of the disease may well not emerge right until 30 to 50 years after the first exposure to asbestos. Pleural mesothelioma, which can be the most common form and influences the area around the lungs, might result in shortness of breath, chest pains, including a persistent cough, which may lead to coughing up our blood.

  71. Excellent beat ! I wish to apprentice while you amend your website, how could i subscribe for a blog website? The account aided me a acceptable deal. I had been a little bit acquainted of this your broadcast offered bright clear idea

  72. Everyone loves what you guys are usually up too. This kind of clever work and reporting! Keep up the fantastic works guys I’ve incorporated you guys to my blogroll.

  73. http://www.factorytapestry.com is a Trusted Online Wall Hanging Tapestry Store. We are selling online art and decor since 2008, our digital business journey started in Australia. We sell 100 made-to-order quality printed soft fabric tapestry which are just too perfect for decor and gifting. We offer Up-to 50 percent OFF Storewide Sale across all the Wall Hanging Tapestries. We provide Fast Shipping USA, CAN, UK, EUR, AUS, NZ, ASIA and Worldwide Delivery across 100+ countries.

  76. I used to be suggested this web site through my cousin. I am no longer certain whether or not this post is written by means of him as nobody else know such certain about my difficulty. You’re wonderful! Thank you!

  77. Hi there, I found your website via Google even as searching for a comparable matter, your site came up, it appears to be like good. I’ve bookmarked it in my google bookmarks.

  81. What?s Going down i am new to this, I stumbled upon this I’ve discovered It absolutely helpful and it has aided me out loads. I’m hoping to contribute & aid other customers like its helped me. Good job.

  82. Hey! Do you use Twitter? I’d like to follow you if that would be ok. I’m absolutely enjoying your blog and look forward to new updates.

  83. Hi there, You’ve done a great job. I?ll definitely digg it and personally recommend to my friends. I’m confident they will be benefited from this website.

  84. Thanks alot : ) for your post. I would like to write my opinion that the tariff of car insurance will vary from one coverage to another, simply because there are so many different issues which bring about the overall cost. By way of example, the make and model of the vehicle will have a huge bearing on the price. A reliable older family automobile will have a more affordable premium over a flashy performance car.

  89. Today, considering the fast way of living that everyone is having, credit cards have a huge demand in the economy. Persons coming from every arena are using credit card and people who are not using the credit card have lined up to apply for even one. Thanks for giving your ideas on credit cards.

  139. Thanks for your ideas. One thing I’ve got noticed is the fact that banks in addition to financial institutions really know the spending routines of consumers plus understand that a lot of people max away their own credit cards around the getaways. They sensibly take advantage of this fact and start flooding your own inbox along with snail-mail box together with hundreds of Zero APR credit cards offers right after the holiday season finishes. Knowing that when you are like 98 of American public, you’ll get at the chance to consolidate financial debt and shift balances for 0 interest rate credit cards.

  185. Yet another issue is that video games can be serious in nature with the primary focus on understanding rather than leisure. Although, it comes with an entertainment part to keep the kids engaged, each one game is frequently designed to focus on a specific set of skills or curriculum, such as numbers or scientific discipline. Thanks for your article.

  208. whoah this blog is excellent i love reading your articles. Keep up the great work! You know, lots of people are looking around for this information, you could aid them greatly.

  237. My brother suggested I might like this website. He was totally right. This post actually made my day. You cann’t imagine simply how much time I had spent for this info! Thanks!

  249. Furthermore, i believe that mesothelioma cancer is a exceptional form of cancer that is commonly found in those previously exposed to asbestos. Cancerous cells form while in the mesothelium, which is a defensive lining that covers almost all of the body’s bodily organs. These cells commonly form from the lining in the lungs, stomach, or the sac that really encircles one’s heart. Thanks for discussing your ideas.

  253. Today, with the fast life style that everyone is having, credit cards get this amazing demand throughout the economy. Persons out of every area are using the credit card and people who aren’t using the credit cards have made up their minds to apply for one. Thanks for spreading your ideas about credit cards.

  255. I have come across that currently, more and more people are being attracted to surveillance cameras and the subject of taking pictures. However, being a photographer, you will need to first shell out so much time frame deciding which model of camera to buy and also moving store to store just so you could potentially buy the most inexpensive camera of the brand you have decided to choose. But it will not end there. You also have to take into consideration whether you can purchase a digital digicam extended warranty. Thanks for the good ideas I gathered from your blog.

  258. What i don’t understood is actually how you are not really much more well-liked than you may be right now. You are very intelligent. You realize thus significantly relating to this subject, made me personally consider it from numerous varied angles. Its like men and women aren’t fascinated unless it is one thing to do with Lady gaga! Your own stuffs excellent. Always maintain it up!

  259. Thanks for sharing your ideas. The first thing is that scholars have an option between national student loan plus a private education loan where it’s easier to go with student loan online debt consolidation than in the federal student loan.

  263. It?s really a great and useful piece of info. I am glad that you shared this helpful info with us. Please keep us up to date like this. Thank you for sharing.

  264. Woah! I’m really loving the template/theme of this site. It’s simple, yet effective. A lot of times it’s very hard to get that “perfect balance” between superb usability and visual appearance. I must say you’ve done a amazing job with this. Also, the blog loads extremely quick for me on Chrome. Superb Blog!

  284. Thanks for the new stuff you have discovered in your article. One thing I’d prefer to discuss is that FSBO interactions are built with time. By releasing yourself to owners the first saturday and sunday their FSBO is definitely announced, ahead of the masses get started calling on Wednesday, you make a good network. By giving them equipment, educational resources, free reports, and forms, you become the ally. By taking a personal desire for them along with their scenario, you build a solid connection that, most of the time, pays off if the owners opt with a broker they know and also trust — preferably you actually.

  287. Thanks for your article. What I want to point out is that when searching for a good internet electronics shop, look for a site with full information on important factors such as the personal privacy statement, safety details, any payment procedures, and other terms and also policies. Continually take time to look at help and FAQ areas to get a superior idea of how the shop will work, what they can perform for you, and just how you can make the most of the features.

  291. Very nice post. I just stumbled upon your blog and wished to say that I have truly enjoyed browsing your blog posts. After all I?ll be subscribing to your feed and I hope you write again very soon!

  296. This is undoubtedly one of the greatest articles I’ve read on this topic! The author’s extensive knowledge and passion for the subject are evident in every paragraph. I’m so appreciative for finding this piece as it has deepened my comprehension and ignited my curiosity even further. Thank you, author, for dedicating the time to produce such a outstanding article!

  301. Spot on with this write-up, I actually suppose this website needs rather more consideration. I?ll most likely be again to read much more, thanks for that info.

發佈留言

發佈留言必須填寫的電子郵件地址不會公開。 必填欄位標示為 *