體重控制4 : 食物的份量

4-1.

RIBOWSONE www.ribowsone.twbbs.org/

4-1

https://sites.google.com/a/ribowsone.twbbs.org/ribosome/https://sites.google.com/a/ribowsone.twbbs.org/ribosome/

4-1.

/ ()

2 15 ~ 70

7 ~ 5 75

~ 15 ~ 60

1 5 ~ 25

~ ~ 5 45

492 156870 75(73) ~

4-1.

: 2000

:

=9.4kcal (9)

=4.15kcal (4)

=5.65kcal (4)

Caloriecal11101.325kPa1 1

1 (kcal) =

1

4-1. 2 ~ 4

2 ~ 4

2 ~ 4

120 ~240

1

4-1.

2 ~ 4

4-1.

(60 )

1 1 9 9

1/3

1/2 2-3 1/2 13

1/2

()1 ()1 ()1

()1/4

2 ~ 4

1

4-1.

(420 ) (365 ) (320 )

(250 ) (245 ) (225

) (190 ) (185 )

(180 ) (175 )

(170 ) (155 ) (150 )

(140 ) (130 ) (125

) (110 ) (105 ) (95 )

(85 ) (35 )

1 ( )

2 ~ 4

4-1.

http://www.commonhealth.com.tw/article/article.action?nid=66157&page=1

2 ~ 4

3302.867.3243.356.2

USDA2000326.4

http://www.commonhealth.com.tw/article/article.action?nid=66157&page=1

4-1. 3 ~ 5

3 ~ 5

3 ~ 5

75 ~ 125

2

4-1.

3 ~ 5

21~1.5

4-1.

=( )100

=15 1

=

=2/3

1 ( 1 = 1 )

3 ~ 5

4-1. 1.5 ~ 4

1.5 ~ 4

1.5 ~ 4

420 ~ 1120

4=1

4-1.

1/4 (70 )

1/2 1/2 6-7

1/3 1/3 1/2 1/2

3 7 110 100

1/4 1.5 90 70 70 ()1

( )1/2 ()1/2

()1/4 ()1/4 ()1 ()3

()3 ( )10

( )1/4 ()1/2

1.5 ~ 4

4-1. 1.5 ~ 4

https://www.drheichao.net/2014/10/23/knowledge028/


4-1.

= 1 (200 ) 1 1 = 2 2 2 = 80 = 1 (220 ) 2 (220 ) = 1 1/3 (280 ) 2 (360 ) = 1 1/3 (100 ) = 1 1/3 (100 )

1 ( )

1.5 ~ 4

4-1. 3 ~ 8

3 ~ 8

3 ~ 8

225 ~ 600

1

4-1. 3 ~ 8



4-1.

1 (55 )

1 2

2

5-6 35 35

30 ()20 ()1/5

1 (75 )

1 35 35

35 50

() 2

35 ()2

1 (120 )

25 2 35

50 40 45

45

(55 )

1/2 40

1 60

240 ()1/3

(75 )

1 3/4

1/2 1/2 2

2

3 ~ 8

4-1.

1 ( ) = (20 ) (50 ) (20 ) = 1 (260 ) = 3 (80 ) (140 ) 1 1/4 (40 ) = (35 ) (30 ) = (65 ) (60 ) (100 ) = (30 ) (35 ) = 1 (65 )

3 ~ 8

1 ( )

4-1. 3 ~ 8

4-1. 1.5 ~2

1.5 ~2

1.5 ~2

180 ~ 240

1=1

4-1. 1.5 ~2

4-1.

450 ml

236 ml

236 ml

4-1.

240 (80 )

25

240 (120 )

25

240 (150 )

30

1.5 ~2

1 (1 =240 =1 ) = 1 (240 ) = 3 (25 ) = ( ) 1 3/4 (35 )

1 (1 =240 =1 )

4-1. 3~71

3~71

3~7 1

135 ~ 315

45

1 = 1

1

4-1. 3~71

1=5ml

1=15ml

1/2=7.5ml

1=5ml

1 = 1 = 5ml

4-1.

1=5ml

1=15ml

1/2=7.5ml

1=15ml

1 = 1 = 5ml = 1/3

3~71

4-1. 3~71

1 =

1 =

5ml =

1/3

4-1.

(45 )

5 1

10 1

2 3

1

3~71

1 ( ) = 1 (5 ) = (7 ) (8 ) = ( ) 1 +1 (10 ) = 2 (10 ) 1 (5 )

1 ( )

4-1.

~

1

2

~ 1

~

23 35 24

4-1.

1

~

1

~

24 38

4-1.

1

1

1

~

9295

4-1.

2335

24

38

9295

~

4-1.

200100(5030)15

| | :

=

+ +

+ + +

4-1.

: 4 = 70x4 = 280

200 : 2 = 25x2 = 50

~

: 0.5 = 25x0.5 = 12.5

: 1 = 1x75 = 75

: 1= 1x75 = 75

: 1 = 1x60 = 60

: 3 = 3x45 = 135

= 687.5

| | :

4-1.

/ ()

2 15 ~ 70

7 ~ 5 75

~ 15 ~ 60

1 5 ~ 25

~ ~ 5 45

492 156870 75(73) ~

4-1.

https://www.youtube.

com/watch?v=fXeYQ

xBdr1U

https://www.youtube.com/watch?v=fXeYQxBdr1U

4-1.


com/watch?v=qilGl8C

CdB4

+

2012112 1300380

https://www.youtube.com/watch?v=qilGl8CCdB4

4-1. 350 21kg


com/watch?v=bt0C_g

an_yI 2011516 6350

https://www.youtube.com/watch?v=bt0C_gan_yI

4-1.


com/watch?v=mkd5U

Imaous

!

201516 70015600

https://www.youtube.com/watch?v=mkd5UImaous

4-1.


4-2


4-1.

http://bkgl1103.pixnet.net/blog/post/97999223-%2B

http://bkgl1103.pixnet.net/blog/post/97999223-+http://bkgl1103.pixnet.net/blog/post/97999223-+http://bkgl1103.pixnet.net/blog/post/97999223-+http://bkgl1103.pixnet.net/blog/post/97999223-+http://bkgl1103.pixnet.net/blog/post/97999223-+http://bkgl1103.pixnet.net/blog/post/97999223-+http://bkgl1103.pixnet.net/blog/post/97999223-+

4-1. 4-2.

()

:

3-1. 3-2. . . . !

: 1362 : 1631

4-1. 4-2.

1-1. BMI 1-2 .

BMIBody Mass Index

BMI

http://health99.hpa.gov.tw/OnlinkHealth/Onlink_BMI.aspx

http://health99.hpa.gov.tw/OnlinkHealth/Onlink_BMI.aspx

1-1. BMI

20.2 1.86 X 1.86

= 70

1-2 .

1-1. 1-2 .

(BMI)

BMI18.5

: 90

: 80

18.5BMI24

: 24BMI27 : 27BMI30 : 30BMI35 : BMI35

BMI ~

18.5kg/m224kg/m2

1-1. 1-2 . : ~

BMI24

1-1. 1-2 .

BMI 22 ()

BMI 22 ()

BMI 22

4-1. 4-2.

~

4-1. 4-2.

94~97 50th (BMI)=22

4-1. 4-2.

http://inyoung99.cloud.ntu.edu.tw/DeitGuide.aspx

4-1. 4-2.

http://gao.sinica.edu.tw/health/plan.html

4-1. ~

http://shun893.pixnet.net/blog/post/55318368-~

http://shun893.pixnet.net/blog/post/55318368-~http://shun893.pixnet.net/blog/post/55318368-~http://shun893.pixnet.net/blog/post/55318368-~http://shun893.pixnet.net/blog/post/55318368-~http://shun893.pixnet.net/blog/post/55318368-~http://shun893.pixnet.net/blog/post/55318368-~http://shun893.pixnet.net/blog/post/55318368-~

4-1. ~ 1 1 4

1 ( )

~

4-1. ~



4-1.

2

4-1. ~



4-1.


4-3


4-1. 4-3.

~ ? ?

~

!!! !!!

! ~

4-1. 4-3.

()()

()( Die : )

?

4-1. 4-3. !? ~ Johnnie ( ) Johnnie Walker Johnnie Walker !

!

4-1. 4-3.

4-1.

http://buzzorange.com/vidaorange/2015/11/10/dining-to-get-fit/

!

http://buzzorange.com/vidaorange/2015/11/10/dining-to-get-fit/http://buzzorange.com/vidaorange/2015/11/10/dining-to-get-fit/http://buzzorange.com/vidaorange/2015/11/10/dining-to-get-fit/http://buzzorange.com/vidaorange/2015/11/10/dining-to-get-fit/http://buzzorange.com/vidaorange/2015/11/10/dining-to-get-fit/http://buzzorange.com/vidaorange/2015/11/10/dining-to-get-fit/http://buzzorange.com/vidaorange/2015/11/10/dining-to-get-fit/

4-1. 4-3.

4-1.


4-4


4-1. 4-4. ?

/

GIGI GI Glycemic Index()(pure glucose) 1002(GI=100) 2

4-1. 4-4. ?

GI

4-1. 4-4.

?

GIGI GI7056~6955

/

4-1. 4-4.

/

GIGI

GI

GI

4-1. 4-4.

/

GIGI6988

GIGIGI1

GIGI

4-1. 4-4. GI

GI

/

(lean muscle tissue)

(LDL)

(HDL)

4-1. 4-4.

GI

/

GI

: GIGIGI

: GI

4-1.

: GI

:

4-4.

GI

/

GI

GIGIGI

體重控制4 : 食物的份量

Health & Medicine