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KingStone

【繁體】減醣常備菜170任意搭、輕鬆瘦:每餐醣類少於20克、卡路里低於500,讓料理研究師半年瘦10公斤的創意

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KingStone

【繁體】減醣常備菜170任意搭、輕鬆瘦:每餐醣類少於20克、卡路里低於500,讓料理研究師半年瘦10公斤的創意

Name: 【繁體】減醣常備菜170任意搭、輕鬆瘦:每餐醣類少於20克、卡路里低於500,讓料理研究師半年瘦10公斤的創意
Brand: KingStone
SKU: 3136076281
Price: 26.58 USD
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170道減醣、低卡路里創意食譜，美味不減，還能輕鬆享瘦

想要瘦得健康、瘦得輕鬆、又能同時大啖美食，無須讓家人一起陪著吃嚴格的減肥餐，料理研究家牛尾理惠親身試食的減醣低卡路里菜單，讓她邊吃邊享瘦！半年就減10公斤！

書中介紹的170道主菜、配菜、湯品，從一週菜單到一個月，不論怎麼組合，都能讓醣不超過20克，熱量控制在500 大卡以下的套餐。而且，食用大量蔬菜且能攝取充足肉類、魚類的互搭食譜，不僅能減重，也能維持家人的健康。此外，還有減醣甜點、適合各種酒類（當然是低醣酒類）的下酒菜，讓你即使在減肥，依然能維持平常的飲食方式！

★170道減醣料理，任意搭配，醣類絕不會超過20克，卡路里也低於500大卡！
★一週菜單到一個月菜單，簡單輕鬆組合，時時品嘗各種料理製作的料理研究師6個月瘦10公斤。
★減醣、低卡路里，雙管齊下效果更佳！

降低卡路里攝取和減少醣類是不同的瘦身法，不過醣類和脂質一樣都是不可偏重攝取過多。建議每日進行維持平衡且足夠的飲食生活。
★每餐簡單選三樣，營養健康又能瘦：
●主菜輕鬆選：三大類主菜任意挑，每餐都有不同風味主食。
●份量充足的配菜：搭配主菜的口味來挑選配菜。
●飽足感滿點的湯品：再加一碗湯，或者，也可以用配菜替換。

★享受美食，同時還能自然瘦！
只要記清楚食材選擇與烹調法則，就能做出分量十足、又能好好品嚐美味的減醣料理，簡單輕鬆能長久持續，讓瘦成自然。

★減重成功率高
以碳水化合物為主食的人突然切換成低醣餐點，在剛開始幾天就容易出現效果。容易看到成果，所以能成為持續瘦身的動力。

★正確食用順序：
食用順序是蔬菜（食物纖維）→ 肉、魚（蛋白質）→ 碳水化合物（醣）
最後吃碳水化合物，可以讓吸收率平穩。

★成功享瘦3大重點
1.晚上忍耐不吃碳水化合物！早、午也要節制。
2.以肉、魚等蛋白質為主，用大量蔬菜補充食物纖維。
3.仔細確認減醣的食材……注意調味料的醣量！

本書特色

★170道減醣料理，任意搭配，醣類絕不會超過20克，卡路里也低於500！享受美食，同時還能自然瘦！
★一週菜單到一月菜單，簡單輕鬆組合，逐一嘗試各種料理製作的料理研究師6個月瘦10公斤。
★減重成功率高

★李婉萍（榮新診所營養師）、宋侑璇（減重營養師）、趙函穎（晨光健康營養專科諮詢中心院長）、蘿潔塔（部落格「蘿潔塔的廚房」版主）鄭重推薦

「減醣」為什麼會瘦？
自然享瘦的減醣&低熱量的飲食法
本書使用法、食譜菜單讀法

Part1 熱門減醣菜色
牛尾理惠小姐的自然享瘦一週菜單
星期一嫩煎雞肉套餐
星期二秋葵麻婆豆腐套餐
星期三法式魚貝豆漿蔬菜鍋套餐
星期四薑汁豬肉套餐
星期五萵苣包熱炒絞肉與納豆套餐
星期六義式生白肉魚片套餐
星期日雞肉丸子的鹽味火鍋套餐

column1
蒟蒻麵食譜
培根蒟蒻麵
擔擔蒟蒻麵

Part2依食材分類主菜變化
醣10克、熱量300大卡以下
肉類主菜
起司烤雞腿肉
炸雞肉
辣烤雞翅
雞胸肉起司卷佐山葵醬油美乃滋醬汁
油淋雞
燉煮漢堡排
咖哩風味青椒鑲肉
中華風茶碗蒸
木莎卡風茄子
雞肉團子和蕪菁煮湯
馬鈴薯燉肉風豬肉
蔔萄牙風蒸豬五花肉與蛤蜊
炒泡菜豬肉
起司烤豬里肌肉片
味噌風味蒸茄子與豬肉
黑胡椒香煎豬五花與蔥
韭菜炒肝臟
鹽烤羊肉佐柚子胡椒
涮牛肉沙拉
醋醃牛肉
骰子牛排

魚貝類主菜
咖哩美乃滋烤鮭魚
紅酒燉味噌鯖魚
苦椒醬拌鯛魚
蘿蔔鯽魚
平底鍋蒸旗魚淋韭菜醬汁
簡單義式水煮魚
芝麻嫩煎鮪魚與酪梨
泡菜起司煎蝦
莫札瑞拉起司焗烤章魚與蘑菇

豆腐、蛋、黃豆製品主菜
沖繩炒苦瓜
味噌風味豆腐漢堡排
豆腐起司排
起司炒油豆腐與甜椒、杏鮑菇
油炸豆皮肉餅
西班牙式歐姆蛋
花椰菜與青花菜派
蛋花蟹肉
烤水煮蛋豬肉卷
醃蘿蔔納豆歐姆蛋

column2
豆渣豆腐飯食譜
親子丼風格
炒飯風格

Part3大量蔬菜！份量充足的配菜
醣5克、熱量100大卡以下
水煮菠菜／中華風豆腐拌菠菜／
小松菜與芝麻海苔醋味沙拉
水菜與鮪魚的山葵醬油沙拉
醋醬油醃芹菜與洋蔥／西洋菜的溫泉蛋沙拉／
醃漬白菜／淺醃白菜沙拉／
大蒜炒青江菜
鮪魚涼拌高麗菜沙拉／凱撒沙拉
蛋黃醬油拌水煮韭菜
山葵醬油拌章魚與小黃瓜／
小黃瓜與海帶芽拌咖哩醋／起司烤櫛瓜
金黃醬淋煮茄子／中華沙拉醬淋蒸茄子／
咖哩炒青椒
蘿蔔的即席泡菜／鱈魚子拌紅蘿蔔與蒟蒻麵／
煎蕪菁
咖哩美乃滋烤青花菜／
奶油起司醬汁淋蘆筍／
味噌美乃滋淋花椰菜
奶油醬油炒金針菇／
鯷魚烤蘑菇／醃菇類
豆芽菜與細蔥的韓式拌菜／
味噌美乃滋拌豆芽菜與鮪魚／
咖哩炒豆芽菜
五目納豆／芥末醬拌羊栖菜與黃豆／
醃紅菜豆
泡菜涼拌豆腐／蘿蔔泥拌豆皮／
烤豆皮鑲洋蔥與明太子

column3 醣量標示表

Part4日式、西式、中式食材豐富的湯品
醣5克、熱量100大卡以下
日式湯品
奶味金針菇味噌湯／西洋菜味噌湯／
茗荷與菜豆味噌湯／豆漿味噌湯
小黃瓜與海帶絲清湯／
薑風味蛤蜊豆腐湯／香菇湯／
水波蛋味噌湯
西式湯品
蛋花法式清湯／生火腿與萵苣湯／
蜆牛奶湯／洋蔥咖哩湯
西式豆芽湯／蕃茄湯／
菠菜與培根湯／蕪菁濃湯
中式、韓式湯品
只有蔥的酸辣湯／豆芽菜與韭菜湯／
豆腐與榨菜湯／金針菇與蛋的酸辣湯風
蛤蜊與豆腐的泡菜湯／豆腐與豌豆高湯／
豆芽菜的微辣芝麻湯／薑與海帶芽湯

Part5 大份量美容鍋
豬肉與高麗菜的法式清湯蒸鍋
雞肉與白菜的豆漿鍋
鮭魚奶油什錦鍋
豆腐與舞菇的擔擔豆漿鍋
白菜與火腿的雙層蒸鍋
BLT蒸鍋
蛤蜊與青江菜的蒸鍋
牛肉與蘿蔔的韓式辣鍋
涮羊肉

Part6減醣的下酒菜
適合啤酒的下酒菜
泡菜卷／鹽味雞肉丸子／醬油醃蛋／
香酥起司烤豆皮
黑胡椒炒荷蘭豆與培根／
微辣拌青江菜／菜豆與海苔的起司卷／
印式烤油豆腐
適合燒酒、威士忌的下酒菜
日式醃花椰菜／薄切煎蒟蒻／
蔥涼拌豆腐／味噌塔塔醬鰹魚
生拌茄子／醬油拌鰹魚乾水煮豬肉／
鹽水醃小黃瓜／
高麗菜片沾中華芝麻醬汁
適合葡萄酒的下酒菜
棷欖油香蒜拌香菇／煎杏鮑菇生火腿卷／
鮪魚＆酪梨沙拉／酒蒸蛤蜊
煎蘆筍肉卷／烤青椒鑲起司／
鯷魚拌櫛瓜／
法國蝸牛風格章魚與杏鮑菇

Part7吃不胖的點心
咖啡凍／奶茶凍／烏龍茶凍
烤起司蛋糕／可可豆漿布丁
起司仙貝／乾蜂蜜優格
醣20克、500大卡以下的菜單月曆第2週～第4週

各界推薦／推薦序

重量級推薦：

李婉萍（榮新診所營養師）
宋侑璇（減重營養師）
趙函穎（晨光健康營養專科諮詢中心院長）
蘿潔塔（部落格「蘿潔塔的廚房」版主）

愛吃精緻澱粉甜食肥胖的你，一定要看的一本減肥料理書。
在我的減肥門診，發現許多朋友有減重要節食的迷思。其實，節食導致身體營養不足，反而降低新陳代謝率，再加上無法長久執行，愈壓抑就愈想吃!當回復原本飲食習慣，更多脂肪會囤積上身，反養成愈減愈肥的體質。
我認為，選擇不挨餓又營養充足的飲食方式，減重計畫才容易成功。本書針對現代人有攝取過多精緻澱粉，以及蔬果不足而變胖的情形，設計一系列含有豐富蔬菜又飽足的減醣料理，建議大家循序漸進從輕度減醣計畫執行，祝福各位都能擁有輕盈健康好體態。
──趙函穎（晨光健康營養專科諮詢中心院長）推薦

內容試閱

輕鬆享受，長久持續的減醣

不必勉強自己就能維持減少10公斤的體重

「料理研究家這份工作就是每天生活都是試作食譜然後試吃，拍照之後試吃。不知不覺就變得比以前圓了一圈（笑）」。而牛尾小姐遇見減醣是在2 年前，一家出版社委託她製作以減醣為主題的食譜書。從開始試作到拍攝結束為止的2 星期，實行了減醣的飲食生活。「減醣的基本就是，在烹調上使用低醣的材料和調味料。因為可以自由使用肉或魚、豆腐等食材，思考食譜是一項快樂的工作。而且拍攝結束後站上體重計，自己的體重竟然減少了2 公斤。

明明試作之後就試吃了和平常差不多的份量，卻毫不勉強地瘦了讓我很驚訝。」

之後牛尾小姐某天就開始嘗試晚餐時進行控制碳水化合物的減醣生活。其中一部分，就是這次介紹的一星期菜單。「大家可能會認為減醣有許多規定，所以很困難，但其實很單純。比如說如果要設計漢堡排食譜，漢堡排塑型用的麵包粉用豆腐代替，裝飾配菜不用馬鈴薯而是放上黃綠色蔬菜。薑汁豬肉的話，用大量薑泥產生香味，減少味醂等調味料，為了不攝取主食而靠配菜來獲得紮實的飽足感，最重要的是注意不使用含醣的食材和調味料。」

肉和魚可以照常食用，可以繼續與家人一同用餐是減醣的優點。和牛尾小姐一起持續減醣晚餐生活的丈夫，也成功瘦了5 公斤。

「自己也感覺得到身體變輕盈了，好久不見的朋友也都察覺到『你瘦了？』，令人很高興。」

效果清楚可見，也會使人對瘦身產生幹勁。開始減醣瘦身才半年就成功減重10 公斤的牛尾小姐，與減醣的晚餐並行，開始了一週5 天左右的跑步，現在也還在持續著。

「不論拍攝工作多麼疲累，工作結束後就想用跑步讓心情煥然一新。為了做到這點，就會思考要仔細訂立一天的行程，有效運用時間。」

從早上就一起進行拍攝的工作人員，會驚訝地問牛尾小姐「你等一下要去跑步嗎？」。

身體變得清爽的同時，心情也能變得輕鬆積極，可能正是瘦身的另一個效果。

「我們家的減醣宗旨，是不變得過度自制。要是在外食時吃得太多了，隔天開始再回到減醣餐點，適度運動就好了。輕鬆享受才能長久持續且不復胖。」

牛尾小姐本身減掉10公斤的體重後也一直維持著，是實際驗證過的減醣菜單。預買食材的常見菜單，能用便宜食材簡單做出的⋯⋯等等，配合當日情況用廚房現有材料開始，持續過程中自然就學會烹調減醣料理的秘訣，每個人都能長久持續。請務必從今天就開始。

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The gift card deals will automatically be activated if a customer uses gift card balance at check out and the balance is sufficient to pay for the total price of the shopping cart products with gift card deals;

You will not be able to activate the gift card deals if you choose other payment methods besides gift card. The products will be purchased at their normal prices;

If your account balance is not enough to pay for the products with gift card deals, you can choose to reload your gift card balance by clicking on the Reload button at either shopping cart page or check out page;

Products that have gift card deals can be recognized by a special symbol showing 'GC Deal';

For any additional questions or concerns, please contact our customer service;

Yamibuy reserves the right of final interpretation.

Sold by Yami

Service Guarantee

Free Shipping over $49

Easy Returns

Ships from United States

Shipping

United States

Standard Shipping is $5.99 (Excluding Alaska & Hawaii). Free on orders of $49 or more.

Local Express is $5.99 (Available in Parts of CA, NJ, MA & PA). Free on orders of $49 or more.

2-Day Express (Includes Alaska & Hawaii) starts at $19.99.

Return Policy

Yami is committed to provide our customers with a peace of mind when purchasing from us. Most items shipped from Yamibuy.com can be returned within 30 days of receipt of shipment (For Food, Beverages, Snacks, Dry Goods, Health supplements, Fresh Grocery and Perishables Goods, within 7 days of receipt of shipment due to damages or quality issues; To ensure that every customer receives safe and high-quality products, we do not provide refunds or returns for beauty products once they have been opened or used, except in the case of quality issues; Some products may have different policies or requirements associated with them, please see below for products under special categories, or contact Yami Customer Service for further assistance).
Thank you for your understanding and support.

Learn More

Sold by Yami

Terms and Conditions of Yami E-Gift Card

If you choose “Redeem automatically” as your delivery method, your gift card balance will be reload automatically after your order has been processed successfully;

If you choose “Send to Email”as your delivery method, the card number and CVV will be sent to the email address automatically;

Any user can use the card number and CVV to redeem the gift card, please keep your gift card information safely. If you have any trouble receiving email, please contact Yami customer service;

Yami gift card can be used to purchase both Yami owned or Marketplace products;

Yami gift card will never expire;

Yami gift card balance does not have to be used up at once;

Return Policy

Gift card that has already been consumed is non-refundable.

Sold by King Stone

Fulfilled by Yami

Service Guarantee

Free Shipping over $49

Easy Returns

Ships from United States

Shipping

United States

Standard Shipping is $5.99 (Excluding Alaska & Hawaii). Free on orders of $49 or more.

Local Express is $5.99 (Available in Parts of CA, NJ, MA & PA). Free on orders of $49 or more.

2-Day Express (Includes Alaska & Hawaii) starts at $19.99.

Return Policy

You may return product within 30 days upon receiving the product. Items returned must be new in it's original packing, including the original invoice for the purchase. Customer return product at their own expense.

Sold by King Stone

Yami-China FC

Service Guarantee

Cross-store Free Shipping over $49

30-days Return

Yami-China FC

Yami has a consolidation warehouse in China which collects multiple sellers’ packages and combines to one order. Our Yami consolidation warehouse will directly ship the packages to your door. Cross-store free shipping over $69.

Return Policy

You may return products within 30 days upon receiving the products. Sellers take responsibilities for any wrong shipment or missing items. Packing needs to be unopened for any other than quality issues return. We promise to pack carefully, but because goods are taking long journey to destinations, simple damages to packaging may occur. Any damages not causing internal goods quality problems are not allowed to return. If you open the package and any quality problem is found, please contact customer service within three days after receipt of goods.

Shipping Information

Yami Consolidation Service Shipping Fee $9.99(Free shipping over $69)

Sellers in China will ship their orders within 1-2 business days once the order is placed. Packages are sent to our consolidation warehouse in China and combined there. Our Yami consolidation warehouse will directly ship the packages to you via UPS. The average time for UPS to ship from China to the United States is about 10 working days and it can be traced using the tracking number. Due to the pandemic, the delivery time may be delayed by about 5 days. The package needs to be signed by the guest. If the receipt is not signed, the customer shall bear the risk of loss of the package.

Sold by King Stone

Service Guarantee

Free shipping over 49

Genuine guarantee

Ship from Taiwan

Shipping

UPS Ground $11.99(Free shipping over $49)

Seller will ship the orders within 1-2 business days. It will not be shipped between April 7, 2019 and April 4, 2019. Orders during this time will begin shipping on April 8. Thanks for your cooperation.

Yami Points information

All items are excluding from any promotion or points events on Yamibuy.com

Return Policy

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