【健康饮食】不吃早餐减不了肥！低卡又饱腹的【元气早餐】跟着吃，健康美味还能吃着吃着就瘦了。

<p>谁都知道，大部分人群肥胖的根本原因就是摄入过多热量。在这当中，有的人为了减肥，一再控制热量摄入，为了减肥甘愿忍受饥饿，甚至常常节食。其实，这真的很不好。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image246202023048" src="https://images.goodytech.io/images/catalog/18120/20200724_15956027718591_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200724_15956027718591_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200724_15956027718591.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=697841519'); return false;" value="Photo Source" id="photoimage246202023048" class="photo-source-style">  </picture></p><p>减肥虽然是很多人的“终身大事”，但忽略早餐却往往会让减肥计划受挫。何况早就有研究证明，时常不吃早餐不但会让记忆力衰退，还会由于长时间肠胃缺乏蠕动而造成便秘、肠胃病等问题。关键是热量摄取不足，反而会造成新陈代谢下降，使得脂肪堆积，再加上因为错过了早餐反而在午餐或晚餐时无意识地增加饭量，久而久之就造成了易胖体质。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image246202023143" src="https://images.goodytech.io/images/catalog/18120/20200724_15956028578041_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200724_15956028578041_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200724_15956028578041.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=612470762'); return false;" value="Photo Source" id="photoimage246202023143" class="photo-source-style">  </picture></p><p>总之一句话，不吃早餐减不了肥！选择对的食材和适合的烹饪方式来管理你的早餐，你肯定会吃着吃着就瘦了！现在就来看看要分享的9款元气早餐有哪些吧。<br></p><p>--------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image2462020212322" src="https://images.goodytech.io/images/catalog/18120/20200724_15955969690362_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200724_15955969690362_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200724_15955969690362.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/6d7dfc36ly1gfh7orynttj22c02c0npj.jpg'); return false;" value="Photo Source" id="photoimage2462020212322" class="photo-source-style">  </picture></p><p>元气早餐 #01<span style="font-weight: bold;">【橄榄油黑胡椒凉拌蔬菜+平底锅烤鸡胸+红豆薏米水】</span>-----平底锅烤鸡胸的做法：（1）鸡胸肉洗净，擦去表面水分，用黑胡椒+料酒+生抽腌制20分钟后（也可提前一夜腌制好），铺在锡纸上；（2）在鸡胸肉表面抹一层薄油，用锡纸包好，放上平底锅；（3）用中小火烤8~15分钟，主要看鸡胸肉的大小和火力，注意不要用大火以免烤焦；（4）烤熟后拿出来装盘，可切成小块再撒上黑胡椒粉或蘸沙拉酱食用。</p><p><picture><source media="(min-width: 992px)"> <img id="image2462020212322" src="https://images.goodytech.io/images/catalog/18120/20200724_15955969692273_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200724_15955969692273_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200724_15955969692273.jpeg'"><input type="button" onclick="window.open('https://wx3.sinaimg.cn/mw690/6d7dfc36ly1gfh7nfgxcdj22c02c0hdz.jpg'); return false;" value="Photo Source" id="photoimage2462020212322" class="photo-source-style">  </picture></p><p>元气早餐 #02<span style="font-weight: bold;">【炒蔬菜丁+煮鸡蛋+菠菜薄饼+腌小黄瓜+芝麻核桃粉纯酸奶杯】</span>-----炒蔬菜丁的做法：（1）随自己喜好洗净和切好各种蔬菜，例如胡萝卜、洋葱、四季豆、玉米等，可先烧一锅水，放一点盐，将必须焯熟的食材焯烫一遍备用；（2）热锅凉油，放入姜葱蒜爆香，放入洋葱片翻炒，再倒入各种焯烫过的蔬菜丁；（3）加适量盐、生抽调味，翻炒至熟即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image2462020212322" src="https://images.goodytech.io/images/catalog/18120/20200724_15955969694344_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200724_15955969694344_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200724_15955969694344.jpeg'"><input type="button" onclick="window.open('https://wx4.sinaimg.cn/mw690/6d7dfc36ly1gfh7nq8rr9j22c02c0npj.jpg'); return false;" value="Photo Source" id="photoimage2462020212322" class="photo-source-style">  </picture></p><p><picture>元气早餐 #03：<span style="font-weight: bold;">【蔬菜沙拉（牛油果鸡蛋酱）+香瓜+贝贝南瓜（一种小南瓜）+蜂蜜】</span>-----牛油果鸡蛋酱的做法：（1）煮鸡蛋，煮熟后焖一会儿，取出浸入凉水；（2）成熟的牛油果切开，挖核挖肉后，把果肉放碗中用勺子碾碎；（3）把鸡蛋剖壳，鸡蛋放入碗中用勺子碾碎；（4）把两者混合，加适量沙拉酱和海盐调味拌匀；（5）平日可搭配沙拉或抹面包当面包酱来食用。</picture></p><p><picture><source media="(min-width: 992px)"> <img id="image2462020212337" src="https://images.goodytech.io/images/catalog/18120/20200724_15955969301559_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200724_15955969301559_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200724_15955969301559.jpeg'"><input type="button" onclick="window.open('https://wx4.sinaimg.cn/mw690/6d7dfc36ly1gfh7pa34sqj22c02c0hdz.jpg'); return false;" value="Photo Source" id="photoimage2462020212337" class="photo-source-style">  </picture></p><p>元气早餐 #04<span style="font-weight: bold;">【水波蛋+水煮西兰花+牛奶蘑菇通心粉+黑豆豆浆+番茄】</span>-----牛奶蘑菇通心粉的做法：（1）水煮开后，放入通心粉，煮至八成熟后，捞出过冷水再控干水分备用；（2）蘑菇去根后洗净沥干切片，蒜切片；（3）起锅放适量橄榄油，放蒜片炒香，倒入蘑菇炒至蘑菇缩水后，倒入适量牛奶和通心粉，转大火收汁；（4）出锅前可加适量盐调味，装盘后撒黑胡椒粉即可，搭配水波蛋和水煮西兰花一起吃。</p><p><picture><source media="(min-width: 992px)"> <img id="image2462020212322" src="https://images.goodytech.io/images/catalog/18120/20200724_15955969696505_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200724_15955969696505_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200724_15955969696505.jpeg'"><input type="button" onclick="window.open('https://wx4.sinaimg.cn/mw690/6d7dfc36ly1gfh7nzah4zj22c02c0qvb.jpg'); return false;" value="Photo Source" id="photoimage2462020212322" class="photo-source-style">  </picture></p><p>元气早餐 #05<span style="font-weight: bold;">【无油煎鸡胸肉沙拉+油醋汁+菠菜薄饼】</span>-----无油煎鸡胸肉沙拉的做法：（1）鸡胸肉洗净，加入盐+黑胡椒+料酒，腌制15分钟；（2）不粘锅加热，不放油，仿入腌制好的鸡胸肉，煎约5~10分钟后，出锅切块备用；（3）把各种喜欢的蔬菜处理后，放入沙拉碗里，放入鸡胸肉，倒入油醋汁，拌匀即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image2462020212322" src="https://images.goodytech.io/images/catalog/18120/20200724_15955969698706_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200724_15955969698706_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200724_15955969698706.jpeg'"><input type="button" onclick="window.open('https://wx3.sinaimg.cn/mw690/6d7dfc36ly1gfh7o76bszj22c02c0npj.jpg'); return false;" value="Photo Source" id="photoimage2462020212322" class="photo-source-style">  </picture></p><p>元气早餐 #06<span style="font-weight: bold;">【无油煎鸡胸沙拉+自制蛋黄酱+全麦吐司+桑葚酱+红豆薏米水】</span>-----自制蛋黄酱的做法：（1）先在一个干净无水的原地深盆中，放入蛋黄，加约15ML的糖，yoga打蛋器打匀让糖融化，蛋黄颜色变浅和体积变大；（2）一边搅拌一边加入约10ML的橄榄油，加入油的时候，注意一点点滴入，避免油和蛋黄分离，同时朝同一个方向搅拌；（3）当蛋液变得越来越粘稠，感觉搅拌费力时，加入一茶匙白醋继续搅拌，蛋液会变稀，再加入一点色拉油salad-oil，继续搅拌至蛋液变粘稠，反复搅拌和轮流加入白醋和油，至蛋黄酱的浓稠程度到达理想的状态；（4）加一点盐，尝一下味道，可自行加糖或醋来调味；（5）平日可搭配沙拉或抹面包当面包酱来食用。</p><p><picture><source media="(min-width: 992px)"> <img id="image2462020212322" src="https://images.goodytech.io/images/catalog/18120/20200724_15955969703278_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200724_15955969703278_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200724_15955969703278.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/6d7dfc36ly1gfh7p0j9t2j22c02c0hdz.jpg'); return false;" value="Photo Source" id="photoimage2462020212322" class="photo-source-style">  </picture></p><p>元气早餐 #07<span style="font-weight: bold;">【烫生菜+煮空心挂面（或荞麦面也可）+番茄芹菜龙利鱼浇汁】</span>-----番茄芹菜龙利鱼浇汁的做法：（1）热锅放点油，开小火把切块的番茄翻炒至变软，放适量水烧开；（2）放姜片、芹菜、龙利鱼快，水烧开煮约5~8分钟；（3）加适量盐调味，关火出锅。</p><p><picture><source media="(min-width: 992px)"> <img id="image246202022280" src="https://images.goodytech.io/images/catalog/18120/20200724_15955969283641_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200724_15955969283641_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200724_15955969283641.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/6d7dfc36ly1gfh7ogxz9cj22c02c0b2f.jpg'); return false;" value="Photo Source" id="photoimage246202022280" class="photo-source-style">  </picture></p><p>元气早餐 #08<span style="font-weight: bold;">【蔬菜沙拉+自制蛋黄酱+香蕉+纯牛奶】</span>-----蔬菜沙拉的做法：（1）鹰嘴豆浸泡后，和大红豆及玉米粒一起煮熟后沥干水分；（2）口蘑切片，可蒸熟、烤熟或煎熟；（3）黄瓜切片，胡萝卜切丝，生菜或苦苣洗净撕小片；（4）把所有食材放入沙拉碗，倒入自制蛋黄酱，拌匀即可开吃。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image2462020222811" src="https://images.goodytech.io/images/catalog/18120/20200724_15955969701147_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200724_15955969701147_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200724_15955969701147.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/6d7dfc36ly1gfh7n6sd2dj22c02c0e87.jpg'); return false;" value="Photo Source" id="photoimage2462020222811" class="photo-source-style">  </picture></p><p>元气早餐 #09<span style="font-weight: bold;">【蔬菜沙拉+蛋黄酱+红豆薏米水+全麦面包+桑葚酱+杏子】</span>-----桑葚Mulberry酱的做法：（1）桑葚加点盐和小苏打（可忽略），浸泡约 5分钟后，洗净沥干水分；（2）给桑葚去蒂，加白砂糖，让每颗桑葚都裹上糖，腌制半小时；（3）将腌制过的桑葚连果汁一并倒入锅中，大火烧开，加入适量柠檬汁；（4）转小火慢慢熬制至变浓稠，加入剩下的柠檬汁并搅拌均匀，即可起锅；（5）将煮好的果酱放凉就可以装保鲜盒或玻璃瓶里放冰箱里存放，平日可蘸面包食用。</p><p>--------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image246202023221" src="https://images.goodytech.io/images/catalog/18120/20200724_15956029328211_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200724_15956029328211_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200724_15956029328211.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1168035041'); return false;" value="Photo Source" id="photoimage246202023221" class="photo-source-style">  </picture></p><p>想要减肥的姐妹们，每天早上就不要再赖床啦，每天都和自己来一场早餐之约，让你的减肥计划更快奏效。要记得，用餐的时间越早，我们就有更足够的时间去消耗热量，而且搭配的早餐只要有足够的蛋白质、纤维和脂肪，就能有助于维持饱腹感，让你不容易感到饿，从中降低摄入多余热量的几率。要减肥？那就要记得吃早餐！<br></p><p>-以上减脂餐来自@<a href="https://weibo.com/hanwen1314" target="_blank">瓜子味的花生</a>。<br></p><p>-封面照（<a href="https://www.duitang.com/blog/?id=697841519" target="_blank">左</a>）/（<a href="https://www.duitang.com/blog/?id=612470762" target="_blank">右</a>）取自【<a href="https://www.duitang.com" target="_blank">堆糖</a>】。<br></p><p><a href="https://goodyearn.com/register?editor=1&recruitment_id=18120" target="_blank" style="font-weight: bold;">想要加入GOODY行列赚零花钱？点击【这里】注册！</a><br></p>