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蔬果佔餐盤比例50%、植物性蛋白質25%、全穀類25%
你可以想像將餐盤分為4等份,蔬菜佔2等份(佔餐盤的1/2),
蛋白質、澱粉各佔1等份(各佔餐盤的1/4),
這樣就達到蔬菜:蛋白質:澱粉 = 2:1:1的比例
注意:
全穀類是指糙米、五穀飯、全麥麵包、玉米、地瓜等非精製澱粉
白飯、白麵、白麵包不算全穀類
全食物的植物性飲食,營養價值高、熱量密度低,在不用計算熱量的情況下,也能輕鬆地達到減重的效果。