喝啤酒会不会变胖.doc

喝啤酒会不会变胖篇一:怎么喝酒才不会变胖 怎么喝酒才不会变胖? than non-drinkers.Moderate drinkers even weigh less than than non drinkers! Studies have shown that moderate drinking makes you live live longer 研究表明适量的饮酒会让你比那些滴酒不沾的人更长寿.和那些滴酒不沾的人相比,适量饮酒的人体重会轻一些. Why Does Binge Drinking Make Us Fat? 为什么饮酒会让我们变胖? Alchohol, contains 7.1 calories per gram. 每克酒里就含有7.1的热量. If you didn’t know this, it’s not because you’re ignorant. It’s never listed on the nutritional label. Think that a low fat, low carb diet coke and vodka has no calories? Think again. But don’t worry, there’s a silver lining. The calories from alcohol don’t actually store as body fat. 要是你不了解这个,也并不是因为你的疏忽大意.因为市场上销售的酒标签上根本就没有把他的营养成分列出来.认为低脂肪.碳水化合物含量低的可乐.伏特加就没有热量?仔细想想吧.不过也不必担心,总还有希望.酒里面的热量实际上并不会转化成脂肪储存在体内. You’re body places consumed alcohol high on its metabolic priority list and while this helps sober us up in time for work the ne_t day, it has an unfortunate drawback. 身体消耗酒精的含量有一个高低之分,这也为我们第二天清醒的工作生活提供了帮助,但还是有一个缺点. Consuming alcohol shuts down the regular fat burning processes going on in our body. So on the days that we drink, the food that we eat is much more likely to be stored as body fat. Not such a silver lining after all—unless you follow this guide of course. 为了消耗酒精,身体就自动停止了对自身脂肪的消耗功能.所以在喝酒的这些天,我们吃下去的食物可能就变成了储存在身体里面的脂肪.还是有希望改变的---只要你跟着我提到的步骤做. 1. Eat unlimited lean protein. 吃精瘦肉 Protein is the most satiating macronutrient, so it’ll keep your cravings at bay throughout the day. It also meaning that _-30% of the calories contained in protein are used up just in your body’s processing of them. 蛋白质是最厌腻的常见营养元素,所以它能遏制你一天的饮食欲望.那也意味着蛋白质里大约有_-30%的热量会在身体里被消耗掉. You don’t need to hold back here. Eat as much as you like, but it has to be lean! Some good e_amples are: turkey, grilled chicken, cottage cheese, tuna, and protein powder. 不用克制自己,想吃多少就吃多少,但是要吃瘦的.有一些比较好的如:火鸡,烤鸡肉.奶酪.金枪鱼和蛋白粉. 2. Eat unlimited green vegetables. 吃绿色蔬菜 You’ll need to keep your carbohydrate and fat intake low on the days you drink. But it’s important that you get your micronutrients and fiber in. Green vegetables are the perfect food for this job. They’re low in calories and high in fiber. 喝酒的那天,你得保持碳水化合物.脂肪的摄入量不要太多.但是保证微量营养元素和纤维素的摄入量是很重要的.绿色蔬菜就是上好的选择.热量很低,并且富含植物纤维. You don’t want to eat _ huge plates of veg because the small amount of carbs would add up; instead, just put a big serving alongside each portion of meat/protein you eat and you’ll be good to go. 因为碳水化合物的摄入量会增加,所以你不愿意吃_大盘蔬菜.只是想和肉.蛋白质混在一起吃. Good choices are: spinach, kale, broccoli, cabbage and sprouts. 可以选择:菠菜.甘蓝.花椰菜.白菜和豆芽. 3. Drink low carb alcohol. 喝碳水化合物含量低的酒 If beer is your poison of choice, then things get a little more complicated. There’s about 1,6_ calories in 8 pints of beer. That’s about the same as a _ inch thick crust pizza, but no where near as filling. 要是啤酒选的不好,那么事情就变得有些复杂了.8品脱啤酒里含有大约__的热量.热量与_英寸厚的披萨相同,但是没有那么足. You can get away with this if you do weight training earlier that day. But if you’re not actively trying to gain muscle mass, then you’ll have to limit your drinking to once a week and stick to a strict diet for the remainder of it. Of course if you drink a bottle or two here and there, which would be classed as moderate, then you don’t need to worry about it. 要是之前你有做体重训练,你还能消耗掉这部分热量.但是要是你没有积极地练肌肉,那你只有一周只能喝一次酒了,并且得严格控制饮食.当然,要是你只喝了一两瓶,这也可以认为是适量的,那就不用担心啦. 4. Do not eat out! 不要出去喝 This should seem obvious, but it’s so important that it needs reminding. 这是显而易见的,但是一定要记得. Write this on your hand if you have to: whatever happens do not eat out after you leave the nightclub. Of course, if you buy a chicken salad without the dressing somewhere, that’s fine. But resist the temptation to eat any meals that aren’t part of the alcohol damage control guide! 要是忍不住要就这样想:出了酒吧之后,不管发生什么都不要吃.当然,要是你买了一份没有被处理过的鸡肉沙拉也是可以的.但是要是没有在这里面列出来的食物,那就一定要抵制住诱惑. When we’re drunk we tend to lose sight of consequences and give into short term gratification. 当我们喝醉以后,我们就容易变得不顾后果,满足于一时. A good solution would be to prepare a midnight meal for when you get home. 一个好的解决办法就是:回家的时候准备好夜宵. 篇二:怎样喝酒不发胖 怎样喝酒不发胖 各种酒类都含有数量不等的酒精（又称乙醇）,酒的度数越高,酒精含量越多.酒精在体内可以代谢成水.二氧化碳以及能量.在这一过程中,酒精既不能转化成脂肪,也不能转化为糖或糖原等任何可以使体重增加（发胖）的物质.而且,酒精总是优先被代谢,其本身也无法在体内储存.所以,我们看到,有很多喝酒的人并没有发胖.当然,还有很多喝酒的人的确发胖了,有的还形成了典型的〝啤酒肚〞（腹型肥胖）.这又是为什么呢? 喝酒致胖最常见的原因是,在喝酒的同时摄入了较多肉.鱼.油脂等高能量食物,导致能量总摄入超标.这一问题往往在不知不觉中发生.喝酒时你来我往,闲言碎语,延长了进食时间,不自觉地摄入更多的食物.尤其是在饭店喝酒,菜肴普遍较为丰盛可口,摄入能量更多.相反,那种光喝酒不吃菜的人,是不会发胖的.因此,在喝酒的同时,要注意减少油脂.肉类.鱼类.蛋类.坚果类的摄入,多吃一些蔬菜（注意含有较多油脂的炒菜不行）.水果.海鲜和豆制品（油炸的或过油的不行）一类的菜肴.建议把吃菜的时间控制在半小时以内,其余时间,只喝酒不吃菜,或者只吃水果.凉拌菜.蘸酱菜.少量主食（无油脂的才行）等. 喝酒致胖的另一个原因是喝酒太多.酒精含有大量的能量,1克酒精可以提供7千卡能量（1克脂肪提供9千卡）.虽然酒精总是优先被代谢,而且不会转化成脂肪.但是,酒精被代谢提供能量的同时,就节省了体内其他能源物质（如糖类和脂肪）的消耗.比如,如果晚餐不喝酒,那么到后半夜时心跳.循环.体温.呼吸等生命活动就会靠消耗脂肪来维持;可如果晚餐喝酒了,那么到后半夜时,这些生命活动就靠消耗酒精来维持,其结果就是把脂肪〝节省〞下来.也就是说,酒精虽然无法直接转化成体内脂肪,但的确可以间接增加体内脂肪.因此,如果喝酒太多的话,同。