🌱 如何開始吃全食物蔬食 🌱
繼上一篇發文後,有人詢問該怎麼開始吃全食物蔬食。對我來說,因為吃全食物蔬食的時候已經是轉蛋奶素的11年後、轉vegan的8年後了,所以對我來說這個轉換其實是「如何戒掉加工食品」,跟素不素已經無關了。這是我的一些小撇步:
1️⃣ 做菜的時候用水或蔬菜高湯代替油
2️⃣ 用味增代替鹽,或是如果你買得到又不忌五辛,可以試試鹽代替品「Table Tasty」(味增鈉含量也高,但是是目前唯一已知不會升高血壓或讓你得胃癌的高鈉食品)
3️⃣ 用自製椰棗糖漿代替糖(作法:去核椰棗泡熱水一小時後加點檸檬汁用果汁機攪拌。具體請參考葛雷格醫師的「食療聖經食譜」)
4️⃣ 用小米、藜麥、全麥麵條等代替白米、白麵條等精緻澱粉
5️⃣ 最好家裡不要放加工食品,這樣想吃也沒得吃
6️⃣ 外食的時候盡力就好了。真的想吃甜膩膩的vegan巧克力奶油蛋糕,那就放鬆心情好好享受吧!你偶爾吃什麼,真的沒有每天吃什麼來得重要(我自己昨天才剛吃了兩塊草莓蛋糕)
7️⃣ 請餐廳配合。我常去的一家餐廳有道菠菜沙拉裡頭會放年糕,我總是請他們不要給我年糕,多給我點菠菜
8️⃣ 找到你喜歡的有機蔬菜農場,跟種出你每天吃的菜的人聊聊天。我個人覺得這會讓我更充滿感激,也給整個備餐體驗加分
9️⃣ 更多食譜,可以參考「食療聖經食譜」或關注NutritionFacts.org取得最新的科學實證營養資訊(我們還沒有中文網站,但是大部分影片都有中文字幕可以選)
最後......這張照片是幾年前在瑞士旅遊拍的(已經忘記「旅遊」是什麼東西),目測當時大概比現在胖+黑百分之十。想回到曬黑的日子,至於肥肉就不用了~~
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🌱 How to start eating more whole food plant-based 🌱
After I made the post about being mostly whole food plant-based (WFPB), I received some questions from people who’d like to know how they can start doing that, too. I think it’s worth noting that when I started eating WFPB, it was already 11 years since I went vegetarian and 8 years since I went vegan. So for me, it was really about cutting out processed plant foods rather than cutting out any animal products. Here are some of the tips that have helped me:
1️⃣ Replace oil with water or vegetable broth when cooking.
2️⃣ Replace salt with miso, or if you have access, try salt substitute “Table Tasty.”
3️⃣ Replace sugar with date syrup when baking (search “date syrup” on NutritionFacts.org for recipe).
4️⃣ Replace refined grains with whole grains such as millets, quinoa, whole wheat noodles, etc.
5️⃣ Try not to have processed foods at home at all so you naturally wouldn’t eat them.
6️⃣ Try your best when you eat out, and if you really want that vegan chocolate cake topped with cream and packed with sugar...just enjoy it and don’t feel bad (I just had two pieces of an amazing vegan coconut strawberry cake last night). It’s really the day-to-day stuff you eat that counts.
7️⃣ Ask the restaurant to accommodate. For example, one of my favorite restaurants adds rice cakes to their spinach salad dish. I always ask them to take out the rice cakes and give me more spinach instead.
8️⃣ Find your favorite organic vegetable supplier and know where your food comes from. Talk to the people who grow your food. It may bring appreciation and make your meal prepping experience nicer, at least for me!
9️⃣ For more healthy recipes, check out the How Not to Die Cookbook and follow NutritionFacts.org for the latest science on evidence-based nutrition.
(This photo was taken a couple years ago when you could still do this thing called “enjoying summer in Europe”...and when I was maybe 10% chubbier and more tanned than now.)
同時也有1部Youtube影片,追蹤數超過7,400的網紅jc chung,也在其Youtube影片中提到,HERBS 家品篇 (香氛,濕疹膏,零食,清潔用品) - - LINKS: - 1. 白蜂蠟粉 https://hk.iherb.com/pr/Frontier-Natural-Products-White-Beeswax-Beads-16-oz-453-g/30793 - 2. COCONUT O...
refined coconut oil whole foods 在 Mama College 張嘉兒 Facebook 的最佳解答
《Mama College 營養學》
係咪唔食脂肪同埋油就會瘦呢?
答案係錯嘅!
有好多研究顯示低脂肪嘅 diet 反而會令大家更加肥。好多食物寫住係低脂但係其實都會係高糖,所以大家注意。
高脂肪嘅 diet 反而會令到我哋有飽肚感,提高新陳代謝,所以燃燒卡路里其實仲快㗎!
大家一定要攝取適量嘅脂肪,尤其是係多元不飽和脂肪 Polyunsaturated Fat.
多元不飽和脂肪都有分omega 3 and omega 6.
記住,omega 3 (DHA & EPA) 係重要過 omega 6 好多。
如購買市面上嗰啲油丸,最好都要睇清楚個比例,越接近一比一比例先至係最好㗎。千祈唔好俾人呃。
其實係想吸取多啲 omega 3, 大家可以食魚,海鮮,蛋,肉類,合桃,亞麻籽,藻類食物。當然最好揀啲有機嘅或者唔會加左任何抗生素,荷爾蒙,化學物質嘅天然食物啦。
至於 omega 6 經常都會係一啲植物油或者零食可以搵得到。呢類型嘅食物就應該少食啲啦。
大家屋企嘅煮食油不妨改用椰子油,橄欖油,代替粟米油,豆油,菜籽油。健康好多㗎。
希望幫到大家啦。
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《Mama College Nutrition》
T/F. We lose weight by avoiding fats and oil?
False.
Many studies have indicated that a low fat diet actually would increase people's weight. A lot of low fat food are actually high in refined sugar, which is even worst.
A diet rich in the fat make us feel full, increase metabolism, reduce sugar cravings and make us burn calories faster.
We should all consume a reasonable amount of fat, especially polyunsaturated fat.
2 types of Polyunsaturated fat - Omega 3, and omega 6. We want more omega 3 (DHA & EPA) more than omega 6. Omega 3 is anti-inflammatory, the good stuff. Omega 6 is inflammatory. We want to aim for a ratio of 1:1.
So if you are buying oil supplements, be sure to look at the ratio and purchase a quality product closest to 1:1 ratio.
We can obtain omega 3 from natural whole foods like fatty fish, seafood, eggs, grass-fed meat, flaxseeds, algae, and walnuts.
Omega 6 are usually found in junk food, refined oil.
When using oil at home, try to replace soybean oil, corn oil, canola oil with coconut oil, olive oil or even organic butter. It's much healthy for you.
Hope you find this useful!
#菜心媽媽營養學
#kayithenutritionist
#oilandfat #好脂肪 #壞脂肪 #油
#omega3 #omega6
#polyunsaturatedfat #多元不飽和脂肪
#mamacollege
Mama College 張嘉兒
refined coconut oil whole foods 在 Nana Mahazan Facebook 的最佳貼文
#Repost @weightlossroutines
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⭕️What is ‘Clean Eating’ anyway? Clean Eating is about enjoying fresh, whole and organic foods- not processed foods with ingredients you can not pronounce. It’s about eating what makes you feel good. It’s not about eating 10 bowls of quinoa and kale everyday because you’ve heard they are good for you. That’s just simply not what this is about. I eat clean because of myhealth story and because my body reacts severely if I accidentally eat foods that don’t agree with me. My best tip for you is to choose foods that have one ingredient and try to incorporate a new fruit or vegetable into your meals each week.⭕️
⭕️What IS Clean?
Organic, no-salt added nut butters
PBA-free canned beans such as Eden Organic
Spices such as Simply Organic or Frontier Organic
Lean proteins (organic eggs, turkey, chicken, white fish, seafood)
Raw honey
Stevia
Maple Syrup and Maple Syrup Flakes
Fruits and Vegetables
Low Sodium Broths
Low Sodium Wheat-Free Soy Sauce such as San-J Tamari
Organic Apple Cider Vinegar such as Bragg’s
Flours: Quinoa, Brown Rice, Almond, Oat, Millet, Buckwheat, Coconut Flours
Oils: Extra-Virgin Olive, Sesame, Pumpkin Seed
Organic Pure Vanilla Extract such as Simply Organics
Unsweetened Coconut Flakes
Organic Dark Chocolate
⭕️ What is NOT Clean?
Corn Syrup
Fried Foods
Artificial Sweeteners
Bacon
Non BPA-free canned goods
Canola Oil
Deli meat that contains nitrates
Margarine
Processed Mayonnaise
White flour, breads, pasta, etc.
Refined white sugar
Regular table salt
Vegetable or Hydrogenated Oils
refined coconut oil whole foods 在 jc chung Youtube 的最讚貼文
HERBS 家品篇 (香氛,濕疹膏,零食,清潔用品)
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LINKS:
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1. 白蜂蠟粉
https://hk.iherb.com/pr/Frontier-Natural-Products-White-Beeswax-Beads-16-oz-453-g/30793
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2. COCONUT OIL
https://hk.iherb.com/pr/Nutiva-Organic-Coconut-Oil-Refined-15-fl-oz-444-ml/62278
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3. 乳木果油
https://hk.iherb.com/pr/Now-Foods-Solutions-Shea-Butter-7-fl-oz-207-ml/1110
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4. HEMP OIL
https://hk.iherb.com/pr/Nutiva-Organic-Superfood-Hemp-Oil-Cold-Pressed-8-fl-oz-236-ml/56483
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5. 100%天然摩洛哥堅果油
https://hk.iherb.com/pr/Cococare-100-Natural-Moroccan-Argan-Oil-2-fl-oz-60-ml/50488
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6. 特白無氟牙齒美白劑
https://hk.iherb.com/pr/Eco-Dent-ExtraBrite-Tooth-Whitener-without-Fluoride-Dazzling-Mint-2-oz-56-g/13632
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7. 檸檬草精油
https://hk.iherb.com/pr/Now-Foods-Essential-Oils-Lemongrass-1-fl-oz-30-ml/3330
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8. 香茅精油
https://hk.iherb.com/pr/Now-Foods-Essential-Oils-Citronella-1-fl-oz-30-ml/921
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9. 精華保濕噴霧,法國薰衣草
https://hk.iherb.com/pr/Hugo-Naturals-Essential-Mist-French-Lavender-2-fl-oz-60-ml/17105
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10. 奶酪泡芙
https://hk.iherb.com/pr/Barbara-s-Bakery-Cheese-Puffs-Original-7-oz-198-g/31816
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11. 爆米花
https://hk.iherb.com/pr/G-H-Cretors-Popped-Corn-The-Mix-7-5-oz-213-g/74415
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12. 護腳霜
https://hk.iherb.com/pr/O-Keeffe-s-For-Healthy-Feet-Foot-Cream-3-2-oz-91-g/40757
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13. 食用月桂葉
https://hk.iherb.com/pr/Frontier-Natural-Products-Whole-Bay-Leaf-16-oz-453-g/30781
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14. 有機剪切貓薄荷葉和花
https://hk.iherb.com/pr/Frontier-Natural-Products-Organic-Cut-Sifted-Catnip-Leaf-Flower-16-oz-453-g/30975
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15. 薰衣草精油
https://hk.iherb.com/pr/Now-Foods-Essential-Oils-Lavender-1-fl-oz-30-ml/37823
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16. ROSEHIP OIL
https://hk.iherb.com/pr/Aura-Cacia-Organic-Rosehip-Oil-Skin-Care-1-fl-oz-30-ml/59055
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17. 純玫瑰果油
https://hk.iherb.com/pr/Life-Flo-Health-Pure-Rosehip-Seed-Oil-Skin-Care-1-oz-30-ml/44211
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18. 助眠精油
https://hk.iherb.com/pr/Now-Foods-Essential-Oils-Sleep-Blend-Peaceful-Sleep-1-fl-oz-30-ml/54351
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19. COCONUT EYE CREAM
https://hk.iherb.com/pr/Everyday-Coconut-Eye-Cream-For-All-Skin-Types-Nightime-Replenishing-3-fl-oz-88-ml/64160
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