【健康饮食】享瘦【减脂餐】：吃管饱不发胖的健身午餐，减重甩肉瘦出好身材，减肥不挨饿！

<p>每个女生都希望自己能有一副曼妙的姣好身段，以便在穿上漂亮衣服时既不怕暴露赘肉，还能更完美地玩转小性感。有了好身材，不管是小吊带、露腰小衫、短裙或热裤都能大方自在地穿上，也不用特地穿宽松板型的衣服来遮遮掩掩。<br></p><p><picture><source media="(min-width: 992px)"> <img id="image18202074316" src="https://images.goodytech.io/images/catalog/18120/20200901_159891723125410_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200901_159891723125410_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200901_159891723125410.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/Fsigzwu'); return false;" value="Photo Source" id="photoimage18202074316" class="photo-source-style">  </picture></p><p><a href="https://s.click.taobao.com/Fsigzwu" target="_blank" style="font-weight: bold;">（点此查看上图）</a><br></p><p>很多女生都以减肥瘦身为一生的事业，一直努力为keep住好身材而进行各种减脂、健身计划。实际上，肥胖不仅代表着身材失衡，更关键的是肥胖也影响了身体健康。数据证明，太肥胖很大可能会导致人们换上三高疾病或心血管疾病，而且还会影响自身的免疫力。因此，很多人减肥不仅仅是为了美，更多是为了健康。</p><p><picture><source media="(min-width: 992px)"> <img id="image18202074311" src="https://images.goodytech.io/images/catalog/18120/20200901_159891723160311_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200901_159891723160311_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200901_159891723160311.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/gIDhzwu'); return false;" value="Photo Source" id="photoimage18202074311" class="photo-source-style">    </picture></p><p><a href="https://s.click.taobao.com/ADygzwu" target="_blank" style="font-weight: bold;">（点此查看上图）</a><br></p><p>减肥秘诀就六个字——“管住嘴，迈开腿”，除了要养成有规律性的运动习惯，我们也得通过合理的饮食管理来控制热量摄入。不要以为减脂餐或健身餐都是寡淡无味的，现在的食材资源非常丰富，我们只要花点心思，往往就能把管饱不发胖的减脂餐做得非常好吃。好吃又饱腹，减肥更轻松！</p><p>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image18202074215" src="https://images.goodytech.io/images/catalog/18120/20200901_15989172290911_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200901_15989172290911_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200901_15989172290911.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6ly1ghu896xrzwj20zk0zkk3s.jpg'); return false;" value="Photo Source" id="photoimage18202074215" class="photo-source-style">    </picture></p><p>减脂餐 #01<span style="font-weight: bold;">【奥尔良鸡胸+虾仁豆腐西葫芦+玉米】</span>-----奥尔良鸡胸的做法：（1）鸡胸肉切块，加入适量奥尔良粉，兑入一点水后拌匀，腌制半小时以上；（2）在烤盘上铺上锡纸，可倒入一点橄榄油防粘，放入鸡胸肉；（3）烤箱200度中层上下火，烤约10分钟左右，看到略微出汤汁就差不多了，免得把肉烤老了。</p><p>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image18202074224" src="https://images.goodytech.io/images/catalog/18120/20200901_15989172293052.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200901_15989172293052_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200901_15989172293052.jpeg'"><input type="button" onclick="window.open('https://wx1.sinaimg.cn/mw690/c43d77a6ly1ghu89gzta8j20zk0zkanw.jpg'); return false;" value="Photo Source" id="photoimage18202074224" class="photo-source-style">  </picture></p><p>减脂餐 #02<span style="font-weight: bold;">【黑米馒头+西兰花+香菇鸡肉】</span>-----香菇鸡肉的做法：（1）鸡胸肉切小块，加生抽+料酒腌制20分钟；（2）青椒洗净切片，香菇切片后焯水捞起备用；（3）起锅烧油，放入鸡胸肉炒至变色断生，捞起；（4）起锅烧油爆香姜蒜，倒入青椒翻炒后，加入香菇和鸡胸肉继续翻炒，加适量盐炒匀调味即可。</p><p>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image18202074230" src="https://images.goodytech.io/images/catalog/18120/20200901_15989172295753_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200901_15989172295753_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200901_15989172295753.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/c43d77a6ly1ghu89evzr7j20zk0zk7ge.jpg'); return false;" value="Photo Source" id="photoimage18202074230" class="photo-source-style">  </picture></p><p>减脂餐 #03<span style="font-weight: bold;">【卤牛肉+虾仁生菜+紫薯】-</span>----虾仁生菜的做法：（1）虾仁洗净去壳去虾线，加适量料酒+生抽拌一拌；（2）生菜洗净切小片；（3）起锅热油爆香姜蒜，倒入虾仁翻炒至变色，再放入生菜一起翻炒；（4）加适量盐炒匀调味即可。</p><p>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image18202074234" src="https://images.goodytech.io/images/catalog/18120/20200901_15989172298294_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200901_15989172298294_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200901_15989172298294.jpeg'"><input type="button" onclick="window.open('https://wx3.sinaimg.cn/mw690/c43d77a6ly1ghu89e2ge8j20zk0zkam1.jpg'); return false;" value="Photo Source" id="photoimage18202074234" class="photo-source-style">  </picture></p><p>减脂餐 #04<span style="font-weight: bold;">【南瓜+虾仁西兰花+番茄+杏鲍菇】</span>-----虾仁西兰花的做法：（1）虾仁洗净去壳去虾线，加适量料酒+生抽拌一拌；；（2）西兰花掰小朵，烧开水后把西兰花焯水捞起沥干备用；（3）起锅放橄榄油，炒香姜蒜，放入西兰花和虾仁炒至变色断生；（4）加入适量盐，炒匀调味。<br></p><p>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image18202074239" src="https://images.goodytech.io/images/catalog/18120/20200901_15989172300425_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200901_15989172300425_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200901_15989172300425.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/c43d77a6ly1ghu89da4djj20zk0zkdsl.jpg'); return false;" value="Photo Source" id="photoimage18202074239" class="photo-source-style">  </picture></p><p>减脂餐 #05<span style="font-weight: bold;">【玉米+豆腐+鸡胸肉+生菜】</span>-----蒸玉米的做法：（1）把玉米外皮剖掉、拔掉玉米须，洗净后放入蒸锅；（2）盖上锅盖，水开后以中火蒸15~20分钟即可。</p><p>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image18202074245" src="https://images.goodytech.io/images/catalog/18120/20200901_15989172302416_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200901_15989172302416_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200901_15989172302416.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/c43d77a6ly1ghu89abs4vj20zk0zk7fr.jpg'); return false;" value="Photo Source" id="photoimage18202074245" class="photo-source-style">  </picture></p><p>减脂餐 #06<span style="font-weight: bold;">【豆腐鸡蛋+奥尔良鸡胸+玉米奶酪全麦面包】</span>-----豆腐鸡蛋的做法：（1）将鸡蛋磕入碗中，拌匀；（2）葱切成葱末，豆腐切块备用；（3）起锅烧油，炒香葱末，放入豆腐，用锅铲稍微捣碎同时翻炒；（4）倒入鸡蛋液炒熟，加适量盐或酱油，炒匀调味即可。</p><p>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image18202074249" src="https://images.goodytech.io/images/catalog/18120/20200901_15989172304817_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200901_15989172304817_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200901_15989172304817.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/c43d77a6ly1ghu898rr5bj20zk0zk48z.jpg'); return false;" value="Photo Source" id="photoimage18202074249" class="photo-source-style">  </picture></p><p>减脂餐 #07<span style="font-weight: bold;">【菠菜+烘焙芝麻酱+卤牛肉+南瓜】</span>-----卤牛肉的做法：（1）牛肉先用冷水浸泡至少3小时，备用；（2）锅中放入足量冷水，放入牛肉开火煮沸至煮出血沫，十几分钟后捞出牛肉过凉水，将肉块洗净；（3）取砂锅或深锅，放足量水煮沸，放入牛肉块，放入葱+姜+八角+香叶+桂皮+花椒+小茴香+花雕酒，煮沸后以小火慢慢炖；（4）大约半小时后，加适量盐调味，继续卤煮至用筷子插入肉块时可轻松扎透即可取出，放凉后切块。</p><p>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image18202074253" src="https://images.goodytech.io/images/catalog/18120/20200901_15989172308128_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200901_15989172308128_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200901_15989172308128.jpeg'"><input type="button" onclick="window.open('https://wx4.sinaimg.cn/mw690/c43d77a6ly1ghu897v7kjj20zk0zk7h7.jpg'); return false;" value="Photo Source" id="photoimage18202074253" class="photo-source-style">  </picture></p><p>减脂餐 #08<span style="font-weight: bold;">【虾仁滑蛋+清炒菠菜+燕麦】</span>-----虾仁滑蛋的做法：（1）鲜虾洗净去壳去虾线，加盐+淀粉抓匀拌一拌；（2）起锅放少许橄榄油，倒入虾仁炒熟捞起备用；（3）把蛋液拌匀，将刚才的虾仁连同炒虾仁的剩油一起倒入蛋液，加少许盐、淀粉和少许清水拌匀；（4）起锅烧油，倒入蛋液，沿着锅底滑散蛋液，至蛋液凝固时关火，再利用余温稍微翻炒即可出锅。</p><p>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image18202074257" src="https://images.goodytech.io/images/catalog/18120/20200901_15989172310289_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200901_15989172310289_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200901_15989172310289.jpeg'"><input type="button" onclick="window.open('https://wx2.sinaimg.cn/mw690/c43d77a6ly1ghu895xlu3j20zk0zk7gw.jpg'); return false;" value="Photo Source" id="photoimage18202074257" class="photo-source-style">  </picture></p><p>减脂餐 #09<span style="font-weight: bold;">【牛肉胡萝卜马铃薯+生菜+杂粮饭】</span>-----牛肉胡萝卜马铃薯的做法：（1）牛肉切成小块，焯水后捞出备用；（2）起锅热油，放入葱+姜+八角+花椒炒香，放入牛肉翻炒，加入料酒+生抽+老抽继续翻炒，再倒入足量热水，以大火煮沸后，转小火继续煮约30~40分钟；（3）将切块的马铃薯和胡萝卜放入锅中，继续煮约20分钟，加适量盐调味，煮至汤汁变浓稠即可。</p><p>-------------------------</p><p><picture><source media="(min-width: 992px)"> <img id="image1820207433" src="https://images.goodytech.io/images/catalog/18120/20200901_159891723188912_mobile.jpeg" alt="https://images.goodytech.io/images/catalog/18120/20200901_159891723188912_mobile.jpeg" class="image" onerror="this.onerror=null; this.src='https://images.goodytech.io/images/catalog/18120/20200901_159891723188912.jpeg'"><input type="button" onclick="window.open('https://s.click.taobao.com/H8ygzwu'); return false;" value="Photo Source" id="photoimage1820207433" class="photo-source-style">  </picture></p><p><a href="https://s.click.taobao.com/H8ygzwu" target="_blank" style="font-weight: bold;">（点此查看上图）</a><br></p><p>有的人误以为好身材只能是练出来，但其实只有【锻炼+控制热量摄入】才能更有效地keep住好身材。不要忽略掉“3分锻炼，7分吃”这句至理名言，毕竟吃得好、吃得对才能减脂甩肥肉再长肌肉，完美塑造出好看的身段。好吃又不发胖的减脂餐，让你吃着吃着就瘦了！</p><p>-以上减脂餐来自@<a href="https://weibo.com/yinyuehan0831" target="_blank">一涵Morii</a>；封面照（<a href="https://s.click.taobao.com/H8ygzwu" target="_blank">左</a>）/（<a href="https://s.click.taobao.com/gIDhzwu" target="_blank">右</a>）取自【<a href="https://s.click.taobao.com/x9Dhzwu" target="_blank">LIVIAHOME</a>】。</p>