體重控制4 : 食物的份量
Post on 20-Jan-2017
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4-1.
RIBOWSONE www.ribowsone.twbbs.org/
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https://sites.google.com/a/ribowsone.twbbs.org/ribosome/https://sites.google.com/a/ribowsone.twbbs.org/ribosome/
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/ ()
2 15 ~ 70
7 ~ 5 75
~ 15 ~ 60
1 5 ~ 25
~ ~ 5 45
492 156870 75(73) ~
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4-1.
: 2000
:
=9.4kcal (9)
=4.15kcal (4)
=5.65kcal (4)
Caloriecal11101.325kPa1 1
1 (kcal) =
1
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4-1. 2 ~ 4
2 ~ 4
2 ~ 4
120 ~240
1
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2 ~ 4
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(60 )
1 1 9 9
1/3
1/2 2-3 1/2 13
1/2
()1 ()1 ()1
()1/4
2 ~ 4
1
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(420 ) (365 ) (320 )
(250 ) (245 ) (225
) (190 ) (185 )
(180 ) (175 )
(170 ) (155 ) (150 )
(140 ) (130 ) (125
) (110 ) (105 ) (95 )
(85 ) (35 )
1 ( )
2 ~ 4
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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
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4-1. 3 ~ 5
3 ~ 5
3 ~ 5
75 ~ 125
2
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3 ~ 5
21~1.5
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=( )100
=15 1
=
=2/3
1 ( 1 = 1 )
3 ~ 5
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4-1. 1.5 ~ 4
1.5 ~ 4
1.5 ~ 4
420 ~ 1120
4=1
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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
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4-1. 1.5 ~ 4
https://www.drheichao.net/2014/10/23/knowledge028/
https://www.drheichao.net/2014/10/23/knowledge028/
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= 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
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4-1. 3 ~ 8
3 ~ 8
3 ~ 8
225 ~ 600
1
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4-1. 3 ~ 8
https://www.drheichao.net/2014/10/23/knowledge028/
https://www.drheichao.net/2014/10/23/knowledge028/
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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
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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 ( )
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4-1. 3 ~ 8
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4-1. 1.5 ~2
1.5 ~2
1.5 ~2
180 ~ 240
1=1
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4-1. 1.5 ~2
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4-1.
450 ml
236 ml
236 ml
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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 )
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4-1. 3~71
3~71
3~7 1
135 ~ 315
45
1 = 1
1
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4-1. 3~71
1=5ml
1=15ml
1/2=7.5ml
1=5ml
1 = 1 = 5ml
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4-1.
1=5ml
1=15ml
1/2=7.5ml
1=15ml
1 = 1 = 5ml = 1/3
3~71
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4-1. 3~71
1 =
1 =
5ml =
1/3
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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 ( )
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4-1.
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4-1.
~
1
2
~ 1
~
23 35 24
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4-1.
1
~
1
~
24 38
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4-1.
1
1
1
~
9295
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4-1.
2335
24
38
9295
~
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4-1.
200100(5030)15
| | :
=
+ +
+ + +
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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
| | :
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4-1.
/ ()
2 15 ~ 70
7 ~ 5 75
~ 15 ~ 60
1 5 ~ 25
~ ~ 5 45
492 156870 75(73) ~
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4-1.
https://www.youtube.
com/watch?v=fXeYQ
xBdr1U
https://www.youtube.com/watch?v=fXeYQxBdr1U
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https://www.youtube.
com/watch?v=qilGl8C
CdB4
+
2012112 1300380
https://www.youtube.com/watch?v=qilGl8CCdB4
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4-1. 350 21kg
https://www.youtube.
com/watch?v=bt0C_g
an_yI 2011516 6350
https://www.youtube.com/watch?v=bt0C_gan_yI
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https://www.youtube.
com/watch?v=mkd5U
Imaous
!
201516 70015600
https://www.youtube.com/watch?v=mkd5UImaous
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4-1.
RIBOWSONE www.ribowsone.twbbs.org/
4-2
https://sites.google.com/a/ribowsone.twbbs.org/ribosome/https://sites.google.com/a/ribowsone.twbbs.org/ribosome/
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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-+
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()
:
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3-1. 3-2. . . . !
: 1362 : 1631
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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
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1-1. BMI
20.2 1.86 X 1.86
= 70
1-2 .
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1-1. 1-2 .
(BMI)
BMI18.5
: 90
: 80
18.5BMI24
: 24BMI27 : 27BMI30 : 30BMI35 : BMI35
BMI ~
18.5kg/m224kg/m2
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1-1. 1-2 . : ~
BMI24
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1-1. 1-2 .
BMI 22 ()
BMI 22 ()
BMI 22
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~
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~
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~
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~
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94~97 50th (BMI)=22
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http://inyoung99.cloud.ntu.edu.tw/DeitGuide.aspx
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4-1. 4-2.
http://gao.sinica.edu.tw/health/plan.html
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4-1. ~
http://shun893.pixnet.net/blog/post/55318368-~
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4-1. ~ 1 1 4
1 ( )
~
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4-1.
RIBOWSONE www.ribowsone.twbbs.org/
4-3
https://sites.google.com/a/ribowsone.twbbs.org/ribosome/https://sites.google.com/a/ribowsone.twbbs.org/ribosome/
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4-1. 4-3.
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~
!!! !!!
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4-1. 4-3.
()()
()( Die : )
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4-1. 4-3. !? ~ Johnnie ( ) Johnnie Walker Johnnie Walker !
!
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4-1. 4-3.
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4-1.
http://buzzorange.com/vidaorange/2015/11/10/dining-to-get-fit/
!
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4-1. 4-3.
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RIBOWSONE www.ribowsone.twbbs.org/
4-4
https://sites.google.com/a/ribowsone.twbbs.org/ribosome/https://sites.google.com/a/ribowsone.twbbs.org/ribosome/
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4-1. 4-4. ?
/
GIGI GI Glycemic Index()(pure glucose) 1002(GI=100) 2
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4-1. 4-4. ?
GI
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4-1. 4-4.
?
GIGI GI7056~6955
/
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4-1. 4-4.
/
GIGI
GI
GI
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4-1. 4-4.
/
GIGI6988
GIGIGI1
GIGI
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4-1. 4-4. GI
GI
/
(lean muscle tissue)
(LDL)
(HDL)
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4-1. 4-4.
GI
/
GI
: GIGIGI
: GI
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4-1.
: GI
:
4-4.
GI
/
GI
GIGIGI
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