90分鐘的訓練需要約 50kCal/Kg 的卡路里。以我77公斤是 3850大卡以上。
女生50公斤的話取 45kCal 是 2250大卡
到底是多想虐爆自己的 HPA/HPG/HPT Axis ?
我不是運動營養專家甚麼,所以只懂得背教科書
Energy requirements to support daily training for female and male athletes exercising approxi- mately 90 minutes per day or less may need to be around 45 kcal kg−1 per day and 50 kcal kg−1 per day, respectively. This may be a helpful target for those working with athletes and is similar to what is suggested by Manore et al. (2007).
同時也有2部Youtube影片,追蹤數超過2,090萬的網紅Chloe Ting,也在其Youtube影片中提到,This is the second week of what i eat in a week! Attempting intermittent fasting again. It was quite difficult for the first few days but it gets easi...
kcal per day 在 Sophia Lay 蘇菲 Facebook 的最佳解答
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kcal per day 在 泰華眼裡的泰國 Taihua Lin Facebook 的最佳解答
想減肥,但超麻煩??
來看看到泰國 7-11 怎麼吃能減肥
至少到泰國一天一餐限制一下自己不是很好嗎?
7 天 7 套餐
800 kcal 一下
注意一下每天每張照片都是有意義的
順便看一下
https://www.facebook.com/169194527226035/posts/267962607349226/
https://www.facebook.com/2215611158696292/posts/2304230359834371?sfns=mo
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- นอกจากควบคุมอาหารแล้ว อย่าลืมออกกำลังกายกันด้วยเน้ออออ
- อย่าลืมดื่มน้ำให้ครบวันละ 6-8 แก้วน้าาาา
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- apart from dieting, don't forget to exercise.
- don't forget to drink 6-8 glass of water a day.
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📍 7-11 all branches
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kcal per day 在 Chloe Ting Youtube 的最佳解答
This is the second week of what i eat in a week! Attempting intermittent fasting again. It was quite difficult for the first few days but it gets easier!
Really happy that I lost a kg in a week. It's mostly water weight since I get bloated from water so easily. I don't really restrict myself too much, of course I ate a lot less sugar since I came back. I was really packing it on when i was overseas lol. I still really enjoy my healthy meals. They are DELICIOUS, except for that black bean whatever bean yucky spaghetti.
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Tofu Mushroom Soba
Serves 2 - ie 2 portions
200g Tofu
Mushrooms (as much or as little as you like) I just bought a pack of mushrooms. There's 3 different types in mine.
300g of Soba Noodles
A Tablespoon of Miso Paste
2 Tablespoon of low sodium Soy Sauce (Less or More depending on how tasty you want it to be)
Fry the tofu separately.
Cook the mushrooms with some garlic. Add some miso paste and soy sauce and mix it well. Then add the cooked soba noodles! (I use frozen soba noodles, so I just cook them in hot water, drained them and add to the mix.)
Stuffed Capsicum
-----------
1 Red Bell Pepper (Capsicum)
2 Eggs
1 Egg White
A handful of Spinach
Salt and Pepper
Fan bake at 180 degree celsius/350 Fahrenheit for 25 mins!
Too easy! Tasty af!
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Sashimi Bowl (Serves 2 - ie 2 portions)
Approx 688kCal Per serving
160g of Tuna Sashimi
120g of Salmon Sashimi
Japanese Seaweed Salad
Avocado (half)
Scallop Salad
Sesame Oil
One cup of Brown Rice
Japanese Ginger
Japanese Rice Wine Vinegar
Low Sodium Soy Sauce
Sesame seeds
Green Onions!
To make the rice,
Mix 1 tablespoon of rice wine vinegar to a cup of cooked brown rice, a teaspoon of maple syrup and some salt
To make the sashimi, chop up the fish, add a teaspoon of sesame oil, two tablespoons of low sodium soy sauce, sesame seeds, 1-2 Tablespoons of Rice Wine Vinegar, a bit of green onions!
Now just put everything together, add some ginger if you like to! I love this dish soooo much!
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Paleo Banana BreadDedDDED (it's good)
Serves 9. Approx 143 kCal per Serving.
Wet Mix
3 super ripe bananas (300g)
1 Tablespoon of Coconut Oil
2 Large/X-Large Eggs
3 Egg Whites
1 teaspoon of Vanilla Extract
1 teaspoon of maple syrup (if your bananas are not ripe enough)
Dry Mix
55g of coconut flour
55g of almond meal/almond flour
1 teaspoon of baking soda
I mix all the wet ingredients in the blender, then pour it into the dry mix. Then fan bake it in the oven for 25 - 30 mins at 180 degree celsius / 350 Fahrenheit.
Bake time may vary depending on your oven.
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Zucchini Salmon Pesto
Serves 2
3 Zucchinis
2 Salmon Fillets
Fan Grill Salmon in the oven for around 10 minutes at 200 degree celsius/450 degree Fahrenheit. (may take longer or shorter depending on the thickness of salmon)
To make Pesto (serves 2)
Approx 210 kCal Per Serve
3 cloves of roasted or fresh garlic
20g of Pine Nuts
Half an Avocado
A cup of Basil
1/4 cup of Parmesan Cheese or Nutritional Yeast
A Tablespoon of Lemon
Salt and Pepper
Chuck all of those in a food processor and there's your pesto!
I'm going to update more recipes! Sorry for the delay!
kcal per day 在 ochikeron Youtube 的最讚貼文
This is my every-day smoothie!
I always buy bananas when they are on sale and freeze them. In this way they won't get ripe anymore and you can use them anytime you want. Put each bananas in a plastic bag which you can get free at store. LoL
Meiji Amino Collagen is No. 1 collagen supplement in Japan! It contains 5000mg of 100% low-molecular fish collagen (collagen peptide) per spoon, which is 1.5 times more absorbable than pig-derived collagen, and contains only 27 kcal. Supplementing the collagen helps you maintain healthy skin, hair and nails.
http://www.meiji.co.jp/health/amicolla/en/index.html
I don't actually like the taste of collagen, but I found it doesn't taste much of it if you add into this smoothie!!! For many years, my darling and I drink this smoothie in the morning. Believe it or not, we found our hair and nails got stronger!
Every weekend, I freeze bananas for weekdays. Did you know that banana is an anti-cancer fruit?!
Only good ingredients are mixed in this smoothie!!!
Why don't you try out!
---------------------------------
Soy Banana Collagen Smoothie
Difficulty: Very Easy
Time: 3min
Number of servings: 2
Necessary Equipment:
blender / mixer
Ingredients:
1 spoon Meiji Amino Collagen
100g (4oz.) flavored yogurt of your choice (mixed berries or kiwi is my favorite)
1 (150g) frozen banana
250cc unsweetened soy milk
Directions:
1. Place everything in a blender / mixer and process until smooth.
2. Pour into a glass, serve as soon as possible.
↓レシピ (日本語)
http://cooklabo.blogspot.com/2011/06/blog-post_16.html
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Enjoy :D
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