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<p> <a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fysjk%2Fswyy%2F" target=_top>食物</a>的消化時間,是指食物停留在胃內的時間。<font lang=zh-CHT>簡單從<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fysjk%2Fswyy%2F" target=_top>營養</a>成分來講,澱粉、糖的胃排空速度最快,只需1個多小時;脂肪的胃排空速度最慢,需要6個多小時;蛋白質居中,約3個多小時。</font><font lang=zh-CHT>而我們從食物的種類,也能大致區分食物消化的快慢。</font></p>
<p><strong lang=zh-CHT>食物消化時程表大全</strong></p>
<p><strong> <font lang=zh-CHT><a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Ffruit%2F" target=_top>水果</a>:30分鐘—1小時</font></strong></p>
<p><font lang=zh-CHT>瓜類水果(如<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Ffruit%2Fwatermellon%2F" target=_top>西瓜</a>)所需要的消化時間最短,而<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Ffruit%2Fbanana%2F" target=_top>香蕉</a>所耗費的時間最長。</font><font lang=zh-CHT style="COLOR: rgb(15,15,95); BACKGROUND-COLOR: rgb(240,240,160)">兩餐中覺得餓,想吃個水果抵擋一陣,香蕉就是很好的選擇。</font><font lang=zh-CHT>西瓜會迅速提供能量,升<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fyangshengbaojian%2Fxuetang%2F" target=_top>高血糖</a>,尤其不適合糖尿病人。</font></p>
<p> <strong>蔬菜:45分鐘—2小時</strong></p>
<p><font lang=zh-CHT>瓜類蔬菜(如冬瓜)所耗時間最短,其次為茄果類蔬菜(如番茄、茄子),之後是葉類蔬菜(如菠菜、小白菜)和十字花科類蔬菜(如<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fhealthzq%2Fshucai%2Fxlh%2F" target=_top>西蘭花</a>),消化時間最長的是根莖類蔬菜(如<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fhealthzq%2Fdoulei%2Fhongshu%2F" target=_top>紅薯</a>、芋頭)。</font><font lang=zh-CHT>因此,根莖類蔬菜是可以拿來當主食的。</font><font lang=zh-CHT style="COLOR: rgb(15,15,95); BACKGROUND-COLOR: rgb(240,240,160)">消化不太好的人,要少吃西蘭花等十字花科的蔬菜,如果要吃,也一定要煮得軟爛一些。</font></p>
<p><strong>穀物:1.5小時—3小時</strong></p>
<p><font lang=zh-CHT>流質或半流質的穀物<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fysjk%2F" target=_top>食品</a>(如粥)消化時間較短,經過發酵且沒有添加油脂的<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fysjk%2Fswyy%2F" target=_top>食物</a>(如饅頭、不含油脂的麵包),也比較容易消化。</font><font lang=zh-CHT>它們在體內的消化率最高,可達到98%。</font><font lang=zh-CHT>因此,對於<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fwww.pclady.com.cn%2Ftlist%2F18299.html" target=_top>胃腸</a>較弱的人,粥、饅頭等是不錯的選擇。</font><font lang=zh-CHT>但如果在其中加入了油脂,變成炸饅頭片、炒飯等,就不好消化了。</font></p>
<p><strong> <font lang=zh-CHT><a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fhealthzq%2Froudanlei%2Fdan%2F" target=_top>蛋</a>白質類:1.5小時—4小時</font></strong></p>
<p> <font lang=zh-CHT><a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fmilk%2F" target=_top>牛奶</a>、<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fdoujiang%2F" target=_top>豆漿</a>等流質蛋白質食品比較容易消化,而要將<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fhealthzq%2Froudanlei%2Fniurou%2F" target=_top>牛肉</a>、<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fhealthzq%2Froudanlei%2Fjirou%2F" target=_top>雞肉</a>等蛋白質豐富的肉類完全消化,則需要4小時或更長時間。</font></p>
<p><strong lang=zh-CHT>脂肪類:2小時—4小時</strong></p>
<p><font lang=zh-CHT>脂肪的消化率與其低級脂肪酸及不飽和脂肪酸的含量有關,這些脂肪酸含量越高,越易消化。</font><font lang=zh-CHT>因此植物油比動物油更易消化。</font><font lang=zh-CHT>脂肪與穀物或蛋白類食物共同攝入會延長後者的消化時間。</font><font lang=zh-CHT>所以吃油多的主食和菜肴,會給腸胃造成極大負擔。</font></p>
<p><a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fhealthzq%2Fyinshi%2F" target=_top><strong>飲食</strong></a><strong>新概念 選對</strong><a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fysjk%2Fswyy%2F" target=_top><strong>食物</strong></a><strong>更</strong><a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2F" target=_top><strong>健康</strong></a></p>
<p><strong>1.精米消化快 粗糧能抗餓</strong></p>
<p><font lang=zh-CHT>主食中主要是澱粉。</font><font lang=zh-CHT>但看似差不多的澱粉,在人體內的消化吸收卻大不相同。</font><font lang=zh-CHT>研究發現,用精米白麵製作的米飯、饅頭、麵條、麵包等<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fysjk%2F" target=_top>食品</a>消化吸收速度極快,甚至與白糖的吸收速度相差無幾,而其中消化最快的<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fwww.pclady.com.cn%2Ftlist%2F27392.html" target=_top>白粥</a>,完全消化僅需90~120分鐘。</font></p>
<p><font lang=zh-CHT>粗糧、豆類當中的澱粉消化吸收速度明顯減慢,這是因為其中的膳食纖維有阻礙澱粉消化、吸收的效果。</font><font lang=zh-CHT>為此,<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fysjk%2Fswyy%2F" target=_top>營養</a>學上把澱粉類劃分為「快消化澱粉」、「慢消化澱粉」和「抗性澱粉」。</font><font lang=zh-CHT>其中,消化太快的澱粉一方面會促進體內脂肪的合成,容易使人重新感到饑餓,讓人忍不住加餐或下一頓過度進食,從而導<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fwww.pclady.com.cn%2Ftlist%2F15712.html" target=_top>致肥</a>胖,另一方面會明顯升高餐後<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fyangshengbaojian%2Fxuetang%2F" target=_top>血糖</a>。</font></p>
<p>紫米、糙米、燕麥等粗糧,以及紅豆、黑豆、黃豆等各種豆類含有較多的慢消化澱粉,應該和精米白麵等含「快消化澱粉」的食物共同搭配作主食。<font lang=zh-CHT>這樣飽腹感持續時間長,能有效抑制食欲,控制體重。</font></p>
<p><strong lang=zh-CHT>2.紅肉最難消化</strong></p>
<p><font lang=zh-CHT>與其他食物相比,肉類的消化本來就偏慢,需要約4~6小時,所以一餐中如果肉吃得比較多的話,很長時間都不會覺得餓。</font><font lang=zh-CHT style="COLOR: rgb(15,15,95); BACKGROUND-COLOR: rgb(240,240,160)">粗略來講,脂肪含量越高的肉消化時間越長,因此魚蝦類消化時間較短,雞鴨等禽肉居中,豬牛羊等紅肉消化較慢。</font></p>
<p>但即使是同一種肉,不同部位的脂肪含量差異也很大,因此消化時間也不同。<font lang=zh-CHT>比如<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fwww.pclady.com.cn%2Ftlist%2F15548.html" target=_top>豬肉</a>中的普通肥瘦肉,其脂肪含量約37%,裡脊肉脂肪約占8%,而脖子肉的脂肪含量高達60%。</font><font lang=zh-CHT>不同飼養方式也有差異,比如散養雞的平均蛋白質含量約19%,脂肪約9%,而雞棚飼養的肥肉雞平均蛋白質約17%,脂肪約35%。</font></p>
<p><font lang=zh-CHT style="COLOR: rgb(15,15,95); BACKGROUND-COLOR: rgb(240,240,160)">脂肪越高的肉越不好消化,因此脂肪含量較高的五花肉、雞皮等不妨偶爾吃,而低脂肪高蛋白的魚蝦、牛肉、雞胸肉等可以每天輪換食用。</font><font lang=zh-CHT>從數量上來講,新陳代謝旺盛的青少年和體力勞動者可以多吃一些肉,但不要超過200克,35歲以後應減少肉類在<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fhealthzq%2Fyinshi%2F" target=_top>飲食</a>中的比重。</font></p>
<p><strong>3.瓜類消化快,根莖類消化慢</strong></p>
<p><font lang=zh-CHT>蔬菜的消化時間約為1~2小時,其中瓜類蔬菜,比如冬瓜、<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fhealthzq%2Fshucai%2Fhuanggua%2F" target=_top>黃瓜</a>、<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fhealthzq%2Fshuiguo%2Fxhl%2F" target=_top>西葫蘆</a>消化最快;其次為<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fhealthzq%2Fshucai%2Fxhs%2F" target=_top>番茄</a>、茄子等茄果類蔬菜和菌類;葉類、筍類蔬菜和十字花科類蔬菜因為含有大量纖維素,所以消化起來慢一些。</font><font lang=zh-CHT>而根莖類蔬菜如<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fhealthzq%2Fdoulei%2Fhongshu%2F" target=_top>紅薯</a>、土豆、玉米等由於含有大量慢消化澱粉,消化時間較長,所以可以代替部分主食。</font><font lang=zh-CHT>數量上來講,約兩份根莖類蔬菜可以代替一份米麵。</font></p>
<p><font lang=zh-CHT>蔬菜對身體有諸多好處,但是很多時候我們卻用了錯誤的烹調方式,如炒菜的時候放太多油,在水煮魚的厚厚油湯下墊入芹菜、豆芽,吃麻辣火鍋時涮葉菜等。</font><font lang=zh-CHT>由於蔬菜易於吸油的特性,這些烹調方法使得原本易於消化、低脂<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fwww.pclady.com.cn%2Ftlist%2F32341.html" target=_top>低熱量</a>的蔬菜變成了難消化、高油脂的<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fysjk%2Fswyy%2F" target=_top>食物</a>。</font><font lang=zh-CHT>蔬菜最好的吃法是蒸、煮、涼拌,或者直接生吃。</font><font lang=zh-CHT>如果喜歡炒菜,注意用較少的油快炒。</font></p>
<p><strong>白領抗饑餓的4妙招</strong></p>
<p><strong>(1)補充</strong><a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fminerals%2F" target=_top><strong>礦物質</strong></a><strong>食物:飲料</strong></p>
<p><font lang=zh-CHT>平時我們適量飲用礦泉水對於補充礦物質十分有效。</font><font lang=zh-CHT>礦泉水中或多或少都含有礦物鹽,因此可以滿足我們日常的營養需要。</font><font lang=zh-CHT>鎂有助於體內物質的規則轉化,鈣能補充乳製品的不足,鈉能避免身體脫水。</font><font lang=zh-CHT>含咖啡因的飲料如茶葉、咖啡等,能增加人體的呼吸頻率和深度,促進腎上腺分泌,興奮<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fwww.pclady.com.cn%2Ftlist%2F19640.html" target=_top>神經系統</a>,因而能增強抗疲能力.</font></p>
<p><strong lang=zh-CHT>(2)優秀能量補充劑:乾果</strong></p>
<p><font lang=zh-CHT style="COLOR: rgb(15,15,95); BACKGROUND-COLOR: rgb(240,240,160)">平時我們在進行體力和腦力活動之後,常常覺得十分疲勞,這時你可在口中嚼些花生、杏仁、腰果、胡桃等乾果,對恢復體能有神奇的功效,因為它們含有大量豐富的蛋白質、<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fvitamin%2Fvitaminb%2F" target=_top>維生素b</a>、<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fvitamin%2Fvitamine%2F" target=_top>維生素E</a>、鈣和鐵,以及植物性脂肪,卻不含膽固醇。</font><font lang=zh-CHT>所以應常在包裡放一些杏幹、杏仁或榛子等零食,以備不時之需。</font></p>
<p><strong>(3)可供</strong><a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fvitamin%2F" target=_top><strong>維生素</strong></a><strong>食物:</strong><a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Ffruit%2F" target=_top><strong>水果</strong></a><strong>、蔬菜</strong></p>
<p><font lang=zh-CHT>疲勞由環境偏酸造成,多食水果、蔬菜這類鹼性食物能中和酸性環境,降低血液肌肉的酸度,增加耐受力,消除疲勞。</font><font lang=zh-CHT>大腦正常工作需用多種維生素。</font><font lang=zh-CHT>對於維持人體的生長生育以及<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Fsjsr%2F" target=_top>神經</a>系統運行的不可缺少的維生素,有利於提高學習能力和記憶力。</font></p>
<p><strong lang=zh-CHT>(4)機體必需食品:乳製品</strong></p>
<p><font lang=zh-CHT>乳製品是平時我們最常見也是最容易買到的食物,它能夠為我們人體提供蛋白質、維生素和鈣質,而且不會含有太高的脂肪。</font><font lang=zh-CHT style="COLOR: rgb(15,15,95); BACKGROUND-COLOR: rgb(240,240,160)">另外,<a class=cmsLink href="http://www.microsofttranslator.com/bv.aspx?from=&to=zh-CHT&a=http%3A%2F%2Fhealth.pclady.com.cn%2Finsomnia%2F" target=_top>失眠</a>的時候,每天晚上睡覺前半小時喝一杯溫熱的牛奶可以使人的身心更加放鬆,有助於睡眠。 </font></p>
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