【健康饮食】减肥这样吃：9天不重样【减脂早餐】，营养低脂还清爽不腻，消脂SO EASY！

<p>我们都知道想要减肥就要控制饮食，但是控制饮食绝对不是节食，也不是简单地少吃一两餐。合理的饮食管理不仅不能随意减餐，还要定时、有规律地用餐，才能健康减肥。尤其是重中之重的早餐，不但不能少，还要吃得好。毕竟有句话是这么说的——早餐吃得好，减肥成功一大半！<br></p><p><picture><source media="(min-width: 992px)"> <img id="image1462020105837" src="https://images.goodytech.io/images/catalog/18120/20200714_15946954930223_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200714_15946954930223_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200714_15946954930223.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=734847383'); return false;" value="Photo Source" id="photoimage1462020105837" class="photo-source-style">  </picture></p><p>为什么说想要减脂效果好，早餐一定要吃得好？这是由于我们在每天早上睡醒时，人体里的糖原正处于一个清空的状态。此时的皮质醇分泌较高，对于想要提高减脂效果人的来说，选择这个时间点来【吃对的早餐+做对的运动】，恰恰是一件非常聪明的事。</p><p><picture><source media="(min-width: 992px)"> <img id="image146202010595" src="https://images.goodytech.io/images/catalog/18120/20200714_15946954925511.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200714_15946954925511_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200714_15946954925511.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=734847476'); return false;" value="Photo Source" id="photoimage146202010595" class="photo-source-style">  </picture></p><p>除此之外，每天给自己准备一份元气早餐还可迅速唤醒身体机能，帮助我们恢复精力去迎接新的一天。营养低脂还清爽不腻的早餐能帮助我们维持正常的基础代谢，避免长时间饥饿导致的基础代谢下降，从而影响减脂效率。今天就来分享9款好吃又容易做的元气早餐，为你在定制减脂餐食谱时提供更多的参考和建议。</p><p>-----------------</p><p><picture><source media="(min-width: 992px)"> <img id="image146202095512" src="https://images.goodytech.io/images/catalog/18120/20200714_15946910599866_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200714_15946910599866_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200714_15946910599866.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1108501841'); return false;" value="Photo Source" id="photoimage146202095512" class="photo-source-style">  </picture></p><p>早餐 #01<span style="font-weight: bold;">【鸡胸肉+西兰花+马铃薯+番茄哈密瓜汁】</span>-----做法：（1）马铃薯去皮切片，放蒸笼上；（2）西兰花掰成小朵，放入加了一点盐的清水里浸泡10分钟后，放入蒸笼，撒上盐；（3）把蒸笼放电饭锅里，隔水蒸熟后取出，把马铃薯切小块或捣成泥，拌入盐和黑胡椒粉；（4）鸡胸肉洗净用料酒+黑胡椒+生抽腌制15分钟，不粘锅放一点油，放入鸡胸肉煎至两面微微金黄即可取出切小片。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image146202095438" src="https://images.goodytech.io/images/catalog/18120/20200714_15946910606649.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200714_15946910606649_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200714_15946910606649.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1108501838'); return false;" value="Photo Source" id="photoimage146202095438" class="photo-source-style">  </picture></p><p><picture>早餐 #02<span style="font-weight: bold;">【牛油果+鸡肉丸+番茄+黄瓜+牛奶】</span>-----鸡肉丸的做法：（1）鸡胸肉剁碎后加入少许盐+葱姜碎+蛋清+胡椒粉，顺时钟方向搅动拌匀，讲究的可以接着摔打数十下再捏成小肉丸；（2）把鸡肉丸放入烧开的水中煮熟，大约煮5分钟后盛出过凉水（过了凉水鸡肉丸比较有弹性）。</picture></p><p><picture><picture><source media="(min-width: 992px)"> <img id="image146202095617" src="https://images.goodytech.io/images/catalog/18120/20200714_15946916849151_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200714_15946916849151_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200714_15946916849151.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1108501845'); return false;" value="Photo Source" id="photoimage146202095617" class="photo-source-style">  </picture></picture></p><p><picture>早餐 #03<span style="font-weight: bold;">【鸡肉肠+西兰花+炒蛋+桃汁】</span>-----自制鸡肉肠的做法：（1）鸡胸肉洗净剁成泥或直接用料理机搅拌成泥，姜剁成泥，和鸡胸肉一起剁（不喜欢姜的可以不放）；（2）加入生抽+老抽+料酒+黑胡椒+蛋清+适量淀粉+盐，顺时针方向搅动拌匀，腌制30分钟；（3）把肉泥放进裱花袋里，有模具的可以直接将肉泥挤进模具里，如果没有模具可以挤在一张锡纸上后再卷起来；（4）上锅蒸10~15分钟即刻；（5）放凉后可放入冰箱，要吃的时候可取出蒸、煮、煎或夹入面包也可，不要存放太久因为毕竟自制鸡肉肠是没有防腐剂的。</picture></p><p><picture><picture><source media="(min-width: 992px)"> <img id="image146202095617" src="https://images.goodytech.io/images/catalog/18120/20200714_15946916851692_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200714_15946916851692_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200714_15946916851692.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1108501844'); return false;" value="Photo Source" id="photoimage146202095617" class="photo-source-style">  </picture></picture></p><p><picture>早餐 #04<span style="font-weight: bold;">【水煮蛋+荷兰豆+紫薯粥】</span>-----紫薯粥的做法：（1）紫薯洗净去皮，切成小方块；（2）大米洗干净，糯米洗干净，将二者混合，一起浸泡30分钟后控干；（3）电饭煲加入适量清水，将所有材料都放入锅中，煲30~40分钟；（4）可随自己的喜好放适量糖或坚果碎。</picture></p><p><picture><source media="(min-width: 992px)"> <img id="image146202095431" src="https://images.goodytech.io/images/catalog/18120/20200714_15946910588141_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200714_15946910588141_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200714_15946910588141.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1108501846'); return false;" value="Photo Source" id="photoimage146202095431" class="photo-source-style">  </picture></p><p>早餐 #05<span style="font-weight: bold;">【鸡肉肠+奇异果+紫薯+姜汁牛奶】</span>-----姜汁牛奶的做法A：（1）将鲜生姜洗净，切片后加少许水，捣烂取汁；（2）和鲜牛奶一起放入奶锅，加热煮沸。/// 姜汁牛奶的做法B：（1）生姜洗净切块，放入榨汁机；（2）和牛奶一起榨汁，取滤网过滤掉姜丝（可加入适量红糖），放微波炉里“叮”约一分钟即可。</p><p><picture><source media="(min-width: 992px)"> <img id="image146202095431" src="https://images.goodytech.io/images/catalog/18120/20200714_15946910595714_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200714_15946910595714_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200714_15946910595714.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1108501843'); return false;" value="Photo Source" id="photoimage146202095431" class="photo-source-style">  </picture></p><p>早餐 #06<span style="font-weight: bold;">【奇亚籽Chia seed燕麦牛奶+香蕉+蓝莓】</span>-----奇亚籽燕麦牛奶的做法：（1）倒入一小半牛奶浸泡奇亚籽，搅拌均匀，让奇亚籽充分浸泡；（2）麦片加入剩余牛奶入蒸锅蒸约10-15分钟，也可直接用小锅开小火煮；（3）麦片蒸好后，奇亚籽也吸水膨胀好了，把两者一起混合均匀即可；（5）也可加入一些坚果碎一起吃。</p><p><picture><source media="(min-width: 992px)"> <img id="image146202095431" src="https://images.goodytech.io/images/catalog/18120/20200714_15946910597635.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200714_15946910597635_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200714_15946910597635.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1108501842'); return false;" value="Photo Source" id="photoimage146202095431" class="photo-source-style">  </picture></p><p>早餐 #07<span style="font-weight: bold;">【牛奶麦片+流黄蛋+番茄+蓝莓】</span>-----流黄蛋的做法：（1）平底锅倒入少许橄榄油，打入一个鸡蛋；（2）等鸡蛋白出现凝固状态不再四处扩散时，从锅的边缘倒入一些水；（3）加水后立刻盖上锅盖，用水气蒸发的热量，将鸡蛋煎熟；（4）观察蛋黄表面的状态，随自己的喜好来选择什么时候让流黄蛋出锅。</p><p><picture><source media="(min-width: 992px)"> <img id="image146202095431" src="https://images.goodytech.io/images/catalog/18120/20200714_15946910601987_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200714_15946910601987_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200714_15946910601987.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1108501840'); return false;" value="Photo Source" id="photoimage146202095431" class="photo-source-style">  </picture></p><p>早餐 #08<span style="font-weight: bold;">【吐司+番茄+卤牛肉+羊角豆+青瓜蜜瓜汁】</span>-----做法：（1）羊角豆洗净，起锅倒水，滴入两滴油煮沸，放入羊角豆煮2~3分钟，取出过凉开水备用；（2）番茄切片，卤牛肉切片；（3）取一片全麦吐司，铺上番茄片-卤牛肉片-羊角豆，淋上一点油醋汁或自制沙拉酱。</p><p><picture><source media="(min-width: 992px)"> <img id="image146202095431" src="https://images.goodytech.io/images/catalog/18120/20200714_15946910604598_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200714_15946910604598_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200714_15946910604598.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=1108501839'); return false;" value="Photo Source" id="photoimage146202095431" class="photo-source-style">  </picture></p><p>早餐 #09<span style="font-weight: bold;">【鸡肉三明治+水蜜桃+豆浆】</span>-----鸡肉三明治的做法：（1）鸡胸肉洗净，加生抽+料酒+黑胡椒腌制15分钟；（2）煎一个鸡蛋，黄瓜切片；（3）用不沾锅把鸡胸肉煎至两面金黄；（4）在一片全麦吐司上抹上自制沙拉酱，铺上黄瓜片、鸡肉片、鸡蛋，盖上另一片吐司，用保鲜膜裹好，对半切开即可。<br></p><p>-----------------</p><p><picture><source media="(min-width: 992px)"> <img id="image1462020105929" src="https://images.goodytech.io/images/catalog/18120/20200714_15946954928282.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200714_15946954928282_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200714_15946954928282.jpeg'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=736082520'); return false;" value="Photo Source" id="photoimage1462020105929" class="photo-source-style">  </picture></p><p>千万不要以忙忙忙为借口来错过你的早餐，甚至以为少吃一餐可以让你更快减肥成功，如果是这样你就大错特错啦。要记得每一天的元气早餐都是你一整天新陈代谢的加速神器，而且早餐吃得好也会避免大脑发出“中午我要吃更多”的讯号而致使你在午餐时过度摄入热量，这样未免就得不偿失了。想要减肥就要吃早餐，才能让你越吃越瘦哦。</p><p>-以上减脂餐来自@<a href="https://www.duitang.com/" target="_blank">堆糖</a>。</p><p>-封面照（<a href="https://www.duitang.com/blog/?id=734847383" target="_blank">左</a>）/（<a href="https://www.duitang.com/blog/?id=131704801" target="_blank">中</a>）/（<a href="https://www.duitang.com/blog/?id=736082520" target="_blank">右</a>）取自【<a href="https://www.duitang.com/" target="_blank" style="font-weight: bold;">堆糖</a>】。<br></p><p><a href="https://goodyearn.com/register?editor=1&recruitment_id=18120" target="_blank" style="background-color: rgb(255, 255, 255); font-weight: bold;">想要加入GOODY行列赚零花钱？点击【这里】注册！</a><br></p><p><picture><source media="(min-width: 992px)"> <img id="image1462020111939" src="https://images.goodytech.io/images/catalog/18120/20200714_15946967669211.png" alt="https://images.goodytech.io/images/catalog/18120/20200714_15946967669211_mobile.png" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200714_15946967669211.png'"><input type="button" onclick="window.open('https://www.duitang.com/blog/?id=131704801'); return false;" value="Photo Source" id="photoimage1462020111939" class="photo-source-style">  </picture></p>