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15 tips for snacks and recipes that are not fat during the diet (My Navi Child -rearing) --Yahoo! News

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Snacks that are worrisome even during a diet ( * images are images)

ダイエット中に太らないおつまみのコツとレシピ15選(マイナビ子育て) - Yahoo!ニュース

You have the opportunity to drink alcohol even during a diet. However, if you choose a snack without thinking, the calories tend to be surprisingly high. In order to choose a snack that is not fat, we will introduce the knowledge and tips for choosing a menu, and a healthy recipe that can be easily made at home. [Image] Beer party writer's strongest snack recipe ■ Is the snack during diet OK? When I'm on a diet but I really want to drink alcohol! "I was invited to drink", can I eat snacks? When drinking alcohol, "be sure to eat snacks" liquor has an appetite effect and may overeat as drunk progresses, so it is important to enjoy the appropriate amount during a diet. is. However, if you drink alcohol, be sure to eat a moderate amount and content snack. Drinking alcohol on an empty stomach will increase the absorption of alcohol, leading to sickness, and leads to sickness. It is also necessary to supplement the nutrients consumed when processing alcohol, such as vitamin B1, from the diet. Be sure to eat snacks while paying attention to how to choose and quantity. ■ We will explain in detail the points of snack selection so that the snacks during the diet and the three points to be held down do not fail. (1) Choosing a menu considering the balance is a meal to eat with alcohol. It is the same for drinking a well -balanced diet when drinking staple food, main dish, and side dishes. Try to prepare staple food (rice, bread, noodles, potatoes), main dish (meat, fish, eggs, soy products), side dishes (vegetables, seaweed, mushrooms), and choose the menu. In addition, when you drink alcohol outside, you often ask while adding a small amount of snacks. If you do so, you can easily eat overeating and balance, so it is recommended that you order all of the total amount and balance before the sickness turns. (2) Be careful about taking too much carbohydrate and lipids "Neutrient fat", which is the content of body fat, has a deep relationship with alcohol. Neutral fat increases if you take too much carbohydrates and lipids from your diet, but in fact it increases due to excessive drinking alcohol [*1]. Drinking a lot of alcohol promotes the synthesis of triglycerides in the liver. In other words, if you drink alcohol, even if you are not eating too much, neutral fats are more likely to increase. In order not to increase neutral fats as much as possible, the point is to choose a dish that reduces carbohydrates and lipids in the menu you eat as a snack in addition to drinking too much alcohol. (3) Alcohol, which actively takes nutrients that help alcohol metabolism, is considered "poisonous" in the body and is detoxified by the liver. It requires vitamins to work for this enzyme, especially vitamin B1 and niacin. So, when drinking alcohol, try to take the main ingredients of enzymes, protein, vitamin B1, and niacin [*2-5]. Introducing foods rich in each nutrient [*6]. Foods rich in protein: meat, seafood, eggs, soy products, etc. Foods rich in vitamin B1: Pork, chicken, natto, green soybeans, bonito, kinako, grilled seaweed, such as grilled seaweed: Tarako, tuna, bonito, etc. Tuna cans, bonito, liver, dried shiitake mushrooms, grilled seaweed, etc. ■ Recommended for dieting! Handmade healthy snacks recipe 15 selections (1) Salt lemon yakitori that does not stick

158 kcal (for 1 person) Ingredients (for 2 people): 1 chicken breast (without skin), 1 long onion, small salt 1/ 3. Lemon juice large 1, olive oil small 1, garlic grated small 1 How to make a small 1 of the garlic, drill the chicken breast with a fork and cut it into a bite -sized pieces, salt, lemon juice, olive oil, and garlic grated. Insert it. Cut the green onions into 3cm widths. [2] Put aluminum foil on the toaster, arrange chicken and green onions for about 10 minutes. Turn it over and bake for another 5 to 10 minutes. If it is likely to burn, cover with aluminum foil and bake. Point: Frozen is OK with chicken pickled. Just half a day before eating, put out in the refrigerator, thaw and bake, and you can easily make healthy snacks even on busy days. (2) Salmon -chan -chan grilled
143kcal (for 1 person) Ingredients (for 2 people): 2 raw salmon, 1/4 onion, 2 cabbage, 1 liquor, 1, miso 2, mirin small 1 How to make: [1] Slice the onions. Cabbage is broken into bite -sized pieces. Apply miso and mirin on the surface of the salmon. [2] Sprinkle salmon, onion and cabbage on aluminum foil, sprinkle with sake and wrap it. [3] Arrange the foil wrapped in a frying pan, add water about 1cm and steam it. Point: By steamed with aluminum foil, anyone can cook well without oil. (3) Squid and clams of tomato stewed
85kcal (for 1 person) Material (for 2 people): 100g of squid, 1 can of clams, 1/2 cans of tomatoes, a little salt, small garlic. Olive oil small 1, oregano or basil (as you like) How to make it: [1] Cut the squid into pieces that are easy to eat. [2] Put olive oil and garlic in a pan, heat, and fry the squid and clams. [3] Add the tomato cans and simmer, salt, basil, etc. Point: Squid is a recommended ingredient for snacks because it is rich in "taurine" that enhances the functions of the liver. (4) Incorporated edamame rolled eggs
142kcal (for 1 person) Ingredients (for 2 people): 2 eggs, 50g of edamame bodies, green seaweed small 1, mentsuyu large 1, three ways to make water: [1] Eggs. Melt, add all ingredients and mix so that it does not lather. [2] Oil (out of quantity) is applied to the fried egg and wrapped the eggs. Points: The green soybeans, which are the classic snacks, are rich in protein and vitamin B1, and are the perfect ingredients for nutrition. (5) Boiled grated thick fried
125kcal (for 1 person) Material (for 2 people): 1 thick fried, 3cm radish, small 2, small soy sauce, soy sauce 100ml method: Boil and remove oil. When the rough heat is removed, cut it into a bite -sized pieces. Grate the radish. [2] Put all ingredients in a pan and boil. Points: The freshly made is delicious, but if you put it for more than night, the taste is soaked and tasty, so it is also recommended for making. (6) Tofu Vegetable Ankake
124kcal (for 1 person) Material (for 2 people): 1/2 tofu, 1/2 sesame oil, 100g of sprouts, 1/3 ginseng, 50g of Komatsuna, 1 Shimeji 1 /2 packs, 50ml of water, small 2, small soy sauce, 1, water -soluble potato starch 2: [1] Cut the tofu in half. Cut ginseng, cut komatsuna, 3 cm, and shimeji is divided into small bunches. [2] Put sesame oil in a pan and fry the vegetables. Add water, mentsuyu and soy sauce and boil. [3] When the vegetables are soft, thicken with water -soluble potato starch and apply bean paste on the tofu. Points: It is also recommended to arrange baked meat and fish with vegetables. (7) Anchovy cabbage 90kcal (for 1 person) Material (for 2 people): 1/4 cabbage, 2 anchovies, 1 garlic, 1 olive oil smaller: [1] Cabbage is large Cut and slice the garlic. Pick the anchovies. [2] Put the olive oil in the frying pan, add garlic and anchovies, heat it, and fry the cabbage quickly when the scent is standing. Point: If the cabbage is fried quickly and leaves the texture, the bite will come out and the diet effect will be improved. (8) Konjac and Eringi's spicy stir -fried 33kcal (for 1 person) Ingredients (for 2 people): 1 piece of konjac, 1 pack of eryngii, small sesame oil 1, little sesame claws, 1 liquor 1, soy sauce small. 1/2 How to make: [1] Konjac is drained and cut into bite -sized pieces. Cut the eryngii into slices. [2] Fry the hawk's claws, konjac, and eryngii with sesame oil in the frying pan. [3] Add sake and soy sauce and fry. Points: Konjac and eryngii are low -calorie and voluminous volume, so it is a strong dieting ingredient. Instead of eryngii, it goes well with other mushrooms, such as shimeji and mushrooms. (9) Avocado and tomato's refreshing marinade 144kcal (for 1 person) Material (for 2 people): 1/2 avocado, 1 tomato, lemon juice large 1, olive oil small 1, grain mustard small 1 , How to make a little sugar: [1] Avocado and tomatoes 1.Make a 5cm cut and mix everything. Point: The color is good and perfect for resting chopsticks. Avocado is a nutritious fruit, but be careful not to eat too much because it has a lot of lipids. (10) Ring of Enoki and seaweed crispy grilled 32kcal (for 1 person): Einoki 1 pack, 1 grilled seaweed, 1 piece of potato starch, 2 water, chicken soup, 1 small. How to make: [1] Cut out Enoki stone. The grilled seaweed is torn and sacrifies all ingredients. [2] Oil (outside the quantity) is applied to a frying pan, spread the fabric in a thin circle and bake. [3] When the grill is attached, turn it over and bake both sides. Point: Nori has a strong umami, so it has a deep taste that fits alcohol even if it is light. (11) octopus and cucumber condiments of the cucumber 78kcal (for 1 person) Material (for 2 people): 100g (for sashimi), 1 cucumber, 2 ginger, 1 ginger, 1 ponzu large, 1 How to make sesame large: [1] Cut the octopus into a bite -sized one. Cut cucumbers and shred ginger and ginger. [2] Season all materials. Points: octopus is rich in taurine, which enhances the functions of the liver and other functions, and is a recommended ingredient for snacks. It is a very simple dish just by softening. (12) Radish and tuna salted kelp Japanese 67kcal (for 1 person) Material (for 2 people): 5 cm of radish, 1 can of tuna water, one snack of salted kelp, large 1 ponzu, and one sesame large. : [1] Shred the radish. Drain the tuna cans. [2] Season all materials. Cool in the refrigerator and get used to it. Point: Tuna water cans are low -calorie and rich in niacin. Sounds tend to increase, so throw away the juice without using it. (13) Peppers' Shirasu Oka 32kcal (for 1 person) Material (for 2 people): 3 peppers, 1 large white, bonito, 1 pack, soy sauce smaller: [1] Cut peppers into small pieces. , Put it in a heat -resistant container, wrap it, and heat in a 1 -minute range. [2] Season all materials. Points: Bonito is a recommended ingredient that has abundant vitamins necessary for alcohol processing, such as vitamin B1 and niacin, with a strong umami and easy -to -make dishes. (14) Chinese porridge 156kcal (for 1 person) Ingredients (for 2 people): 150g of rice, 400 ml of chicken soup, 1 cm of radish, 1/2 green onion, 1 shiitake mushroom, 1/2 ginger, salt How to make a little: [1] Cut the radish, cut green onions, thin slices, and shred ginger. [2] Put the chicken soup in a pan and boil the vegetables for 1-2 minutes. [3] Add rice, boil over low heat for about 10 minutes, stop the heat, and steam for about 10 minutes. Point: A menu with a small amount of rice and a highly satisfying menu. Recommended for shime. (15) Chizumi with plenty of vegetables 167kcal (for 1 person) Material (for 2 people): 1 bunch of leek, 1/4 carrots, 1/4 onions, 4 onions, 4 flour flour, potato flour 4, 80 ml of water, chicken How to make a small soup of gira soup, how to make sesame oil 1: [1] Cut the leek, shred the carrots, and slice the onions. [2] Place all the ingredients for about 5 minutes to blend the fabric. [3] Put the sesame oil in the frying pan and pour the dough. When the grill is attached, turn it over and bake both sides. Point: The fabric has a taste, but it is delicious even if you eat it with ponzu. Chizumi with plenty of vegetables. Vegetables are OK no matter what you put. ■ Summary The time of alcohol that becomes communication and refreshing. Even during a diet, try to choose a snack that will not fail and enjoy it moderately. References [*1] E health net alcohol and hyperlipidemia [*2] E -healthnet alcohol absorption and decomposition [*3] Takeda Pharmaceutical Book 2013 473 Skillful relationship with alcohol -Importance of vitamin intake - [*4] Japan Adult Disease Prevention Association How to Drink Sake -Ingredients that become Medium- [*5] New and old phases of the Japanese Society of Pharmaceutical Society [*6] Ministry of Education, Culture, Sports, Science and Technology Correction) ■ Graduated from the Culture Junior College of Food Nutrition, Professor of this article. After working as a beauty advisor, he joined the medical consultant company Torube (currently MOCOSUKU Co., Ltd.). He gives meal guidance to more than 1,000 people. It is an advice that can be continued without difficulty in real life, supporting healthy diets, metabolic improvements, and control of lifestyle -related diseases.

My Navi Child -rearing Editorial Department

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最終更新:マイナビ子育て

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