从哪些食物中摄取人体必需的五大营养素?瘦身捷径 早上起床4件事?您当前的位置：- - 从哪些食物中摄取人体必需的五大营养素?瘦身捷径 早上起床4件事?从哪些食物中摄取人体必需的五大营养素?瘦身捷径 早上起床4件事?来源：　 时间： 10:33:04　　蛋白质#hzh_woman { display: }　　传统认识：红肉　　食物替代：豆制品　　抗生素对于肉类的污染，一直是大家担心的，因此越来越多的人正在进入素食者的行列。对于不吃肉的人而言，很容易缺乏蛋白质。蛋白质是维持人体健康很重要的营养元素，如果蛋白质摄取不足，就会使体力下降，对病毒的抵抗力随之减弱，还容易造成精神紧张、身体各种功能低下、无精打采、精力不集中、早衰、皮肤干涩、心力衰竭等不良症状。用以大豆蛋白为主体的豆制品替代红肉是不错的选择，因为豆制品中含有丰富的植物蛋白，而且豆制品中不含饱和脂肪。　　脂肪　　传统认识：动物脂肪　　食物替代：植物油和豆制品　　过多摄入脂肪对身体并无益处，但如果脂肪缺乏也会对健康造成影响。其实放弃了肉类，并不代表就要远离脂肪，可以用植物性脂肪来代替，比如植物油、豆类、豆制品、坚果这些食物里面都含有丰富的植物性脂肪，并且不含胆固醇和饱和脂肪，取而代之的是丰富的不饱和脂肪酸，可以有效地防止心血管病、高脂血症、脂肪肝和肿瘤等疾病的发生。大部分植物脂肪当中都含有“异黄酮”，有助于预防或治疗更年期症状，提供人体所需的亚麻油酸、亚麻脂酸，促进血液里胆固醇的平衡，使动脉更有弹性，防止心脏受损，还可以有效地降低患上骨质疏松症和癌症的风险。　　钙元素　　传统认识：奶制品　　食物替代：豆类及蔬菜　　奶制品是一种吸收好、含钙量高的补钙品，一直被认为是补钙的最佳渠道。食物金字塔由国外引入，补钙一栏通常都是奶制品，因此很多人以为补钙必须喝牛奶。其实钙的来源有很多，中国传统饮食中，有很多都是高钙的。　　为什么不以中国食品代替呢？从多种类天然食物中摄取钙，还可以吸收更多其他营养呢！以下是一些高钙食品：20克小鱼干含有250毫克钙；150克熟菠菜含有225毫克钙；280克豆腐含有295毫克钙；一勺子芝麻含有100毫克钙；100克豆腐干含有288毫克钙；20克木耳含有147毫克钙（一杯牛奶含有300毫克钙）。瞧瞧，也许我们不需要太依赖牛奶。
很多次想减肥，但是不是没有时间，就是没有心情，特别是对于上班族来说。但是告诉你只要每天早上做好这4件事，让你必瘦无疑。而且，不用担心，这4件事都很容易做到，你只需要提前起床30分钟就可以。
减肥方法--7：00晨起一杯白开水　　起床后喝一杯白开水，不但有助于快速排尿，还能补充细胞水分。较低血液粘稠度。通常饮用白开水半个小时以后，身体就会排出前一夜的代谢物。另外，白开水中不含有蛋白质、脂肪、碳水化合物，绝对不会影响减肥效果，还会让你的皮肤变好哦。　　减肥方法--7：05瘦身瑜珈，功效显著　　一天当中练习瑜伽的最佳时间是：清晨日出前两小时和下午日落前两小时。起床之后练习瑜伽也是不错的选择，不但可以瘦身，还可以为身体补充能量，让你精力充沛、心情舒畅。　　唤醒肌肉　　最开始，做两天三分钟的深呼吸。吸入时，使腹部收缩。呼出时则会有一种鼻息被带到脊梁椎的感觉。对身体的益处：在准备练习的过程中，能推动氧气在肌肉中的流动。对精神的好处：可以获得平静安宁的精神状态。　　身体仰伸　　站立，双臂上举，像伸懒腰，但要加大幅度。如躺在床上，可用两手抓住头上方床沿(或两臂按住身体两侧床面)，单腿依次(或两腿同时)直膝向上举腿。举腿时稍快，回落时稍慢。做20次。有助于减少下腹部多余的脂肪，增强腹部肌力，增加腹肌的弹性。　　侧腰拉伸　　把你的右手放在你的右胫骨或者脚踝上，左手放在你的左肋骨上。然后向左转动并展开你的身体，这样你左肩膀就和你的右肩膀在同一条直线上了，转动你的左脚，这样你的左脚趾就朝向前方，右脚趾朝向侧方。如果这时你觉得能够保持稳定了，抬起你的左臂直伸向天花板的方向，这样就和你的右肩膀在一条直线上了。保持你的脊椎伸直，然后看向你的左臂，如果这样会阻碍你的颈部活动，你可以朝前看。呼吸，然后换另外一侧。　　这个动作对减少腰、臀部脂肪和赘肉，增强腰、臀部肌力，强腰固肾很有效。　　结束的放松运动　　静静的躺着或者坐着，聆听你的呼吸。然后微笑。这就是“口上瑜伽”，它可以帮助你提升脸部肌肉，让你的心情变得愉快。
减肥方法--7：20沐浴　　在结束了瑜伽之后休息5-10分钟，然后再进行简单的淋浴，你的身体会感觉非常的舒服。而且这时你的体温增加，新陈代谢也会增加，也会消耗一部分的卡路里，水温以38-39℃为最佳。　　减肥方法--7：30空腹吃15颗干红枣　　红枣性温味甘，含有蛋白质、脂肪、糖、钙、磷、铁、镁及丰富的维生素A、维生素C、维生素B1、维生素B2，不仅能够促进肠胃蠕动、益气健脾，还可以增强体质、延缓衰老、活血养颜。　　如果不喜欢吃干红枣，还可以将红枣泡茶或煮汤喝。黑木耳红枣汤又好喝又养颜哦　　【黑木耳红枣汤】　　材料：红枣10枚，黑木耳15克，冰糖适量。　　做法：　　1、将红枣冲洗干净，用清水浸泡约2小时后捞出，剔去枣核。　　2、黑木耳用清水泡发，摘洗干净。　　3、把红枣、黑木耳放入汤盆内，加入适量清水、冰糖，上笼蒸约1小时即成。　　早上一般没有时间来煮，MM们可以提前煮好一大锅，放在冰箱中，早上加热一下就可以喝啦!　　做好早上的这4件事，不但能够让你必瘦无疑，而且还成为一种很健康的生活方式，让你瘦得美丽又健康。/hysj/mrys/2.htmlhttp://www.zbnews.net/jjhy/sjys/2.html.cn/jrtt/nnys/2.html/hyrd/mrys/5.html.cn/jrtt/ysbk/5.html.cn/jrtt/myys/8.html.cn/jrtt/jkln/8.html/jrtt/ysys/0.html.cn/hyrd/lrys/9.html/hysj/ysbk/5.html.cn/jrtt/ysbk/3.html.cn/sx/jkln/7.html/jjhy/sjys/6.html/hyrd/xywy/9.html.cn/jrtt/ydys/6.html/hysj/jkln/8.html.cn/jrtt/lrys/4.html.cn/jrtt/jjys/6.html.cn/jrtt/ttys/3.html.cn/jrtt/jjys/8.html/jjhy/mjys/4.html.cn/jrtt/ttys/3.html/jrtt/ysrs/2.html.cn/hyrd/ysrs/7.html/jjhy/jkwq/1.html/jjhy/xywy/9.html/jjhy/mjys/2.html/hysj/jkln/9.htmlhttp://www.zbnews.net/jjhy/mrys/2.html.cn/jrtt/cyys/6.html/hysj/ysbk/7.html.cn/sx/ysys/6.html.cn/jrtt/myys/3.htmlhttp://www.bznews.org/jibing/blys/8.htmlhttp://www.bznews.org/jibing/ydys/6.htmlhttp://www.bznews.org/jibing/jlys/7.html.cn/hyrd/nnys/8.htmlhttp://www.zbnews.net/jjhy/ysrs/7.html.cn/jrtt/jlys/1.html.cn/jrtt/sjys/8.htmlhttp://www.bznews.org/jibing/xywy/7.html/jrtt/jlys/1.htmlhttp://www.hynews.net/hyrd/myys/7.html/gdxw/ysrs/9.html/jrtt/cyys/5.html/hysj/sjys/2.htmlhttp://www.zbnews.net/jjhy/jkwq/6.htmlhttp://www.zbnews.net/jjhy/ysys/9.htmlhttp://www./jrtt/ysbk/0.htmlhttp://www./jrtt/mrys/3.htmlhttp://www.zcinfo.net/jrtt/slys/6.htmlhttp://www.zcinfo.net/jrtt/xywy/0.html/jrtt/sjys/6.html/gdxw/ysys/6.html/gdxw/cyys/2.html.cn/jrtt/jkwq/2.html/jrtt/jjys/2.html/hyrd/ysbk/3.html/hyrd/myys/2.html/jrtt/xywy/1.htmlhttp://www.bznews.org/jibing/ttys/2.html/jrtt/lrys/2.htmlhttp://www.bznews.org/jibing/jkln/8.html/jrtt/jkwq/3.html/jrtt/jlys/2.html/jrtt/xywy/7.htmlhttp://www.bznews.org/jibing/blys/0.htmlhttp://www.bznews.org/jibing/mjys/6.html.cn/jrtt/xywy/0.html/hyrd/jjys/0.htmlhttp://www.bznews.org/jibing/mrys/4.html.cn/hyrd/jkwq/1.htmlhttp://www.bznews.org/jibing/myys/5.htmlhttp://www.bznews.org/jibing/lrys/0.htmlhttp://www.bznews.org/jibing/jkwq/7.html.cn/sx/nnys/2.html.cn/sx/jkln/6.html/jjhy/mrys/3.html.cn/jrtt/myys/8.html.cn/jrtt/jkwq/2.htmlhttp://www.zbnews.net/jjhy/slys/8.html.cn/sx/jkwq/6.html.cn/hyrd/ysbk/1.htmlhttp://www.bznews.org/jibing/nnys/6.html/hyrd/ysys/4.html.cn/jrtt/blys/0.html/hysj/mrys/2.html/jjhy/ysbk/1.html/hysj/blys/5.html.cn/jrtt/jjys/8.html/hysj/cyys/0.html/jjhy/zyys/8.html.cn/jrtt/blys/2.html/jjhy/xywy/0.html/jjhy/zyys/7.html.cn/jrtt/slys/1.html.cn/sx/nnys/8.htmlhttp://www.bznews.org/jibing/jkwq/3.html.cn/sx/blys/7.htmlhttp://www.zbnews.net/jjhy/jkwq/3.html.cn/sx/ydys/9.htmlhttp://www.zbnews.net/jjhy/nnys/4.html.cn/hyrd/ysys/7.htmlhttp://www.zbnews.net/jjhy/blys/2.html.cn/jrtt/nnys/8.html/jrtt/sjys/8.html/hysj/jkln/8.html.cn/jrtt/blys/7.html.cn/jrtt/mjys/5.html/hyrd/mrys/9.htmlhttp://www.bznews.org/jibing/xywy/5.html/hyrd/jkln/4.html.cn/jrtt/ysrs/0.html/jjhy/mrys/2.htmlhttp://www.bznews.org/jibing/ttys/6.html.cn/jrtt/lrys/8.html/hyrd/sjys/5.htmlhttp://www.zbnews.net/jjhy/ysbk/3.html.cn/hyrd/slys/4.html.cn/hyrd/mjys/3.html.cn/jrtt/jkln/9.html/hyrd/jkwq/9.html/hyrd/ttys/6.html/hysj/jkln/9.html.cn/sx/lrys/9.html/hyrd/blys/1.html/jjhy/ydys/4.html/hyrd/jjys/5.html.cn/hyrd/nnys/0.html/hysj/jlys/8.html/hyrd/jlys/8.htmlhttp://www.bznews.org/jibing/cyys/7.html/hysj/ysys/4.html/jrtt/mjys/2.html/hysj/nnys/5.html/hyrd/blys/3.html.cn/jrtt/zyys/2.html/jjhy/blys/9.html/hyrd/lrys/6.htmlhttp://www.bznews.org/jibing/myys/2.html.cn/jrtt/lrys/2.html/jrtt/ttys/4.htmlhttp://www.zbnews.net/jjhy/ydys/3.html/hysj/ysys/6.html/hysj/jjys/9.html.cn/jrtt/xywy/3.html.cn/hyrd/blys/4.html.cn/jrtt/cyys/1.html.cn/jrtt/cyys/2.html.cn/jrtt/jjys/6.htmlhttp://www.bznews.org/jibing/cyys/4.htmlhttp://www.bznews.org/jibing/lrys/4.htmlhttp://www.bznews.org/jibing/zyys/9.htmlhttp://www.zcinfo.net/jrtt/xywy/9.html/hysj/cyys/7.html.cn/jrtt/ysbk/2.html.cn/jrtt/jlys/2.html/jrtt/nnys/1.html/jrtt/xywy/5.html/jrtt/jkln/6.html/jrtt/blys/4.html/jrtt/nnys/2.html/jrtt/jlys/7.html/jrtt/ysbk/6.html/jrtt/ydys/9.html/jrtt/ysbk/1.html/jrtt/xywy/0.htmlhttp://www.bznews.org/jibing/lrys/8.htmlhttp://www.bznews.org/jibing/ysrs/6.html/jrtt/jlys/2.htmlhttp://www.bznews.org/jibing/zyys/1.htmlhttp://www.bznews.org/jibing/jjys/4.htmlhttp://www.bznews.org/jibing/sjys/4.html/hyrd/myys/9.html/hyrd/nnys/6.html/hyrd/ydys/5.htmlhttp://www.bznews.org/jibing/ydys/3.htmlhttp://www.bznews.org/jibing/lrys/2.htmlhttp://www.zbnews.net/jjhy/slys/6.html/jjhy/cyys/2.htmlhttp://www.bznews.org/jibing/myys/1.htmlhttp://www.bznews.org/jibing/ttys/7.htmlhttp://www.bznews.org/jibing/blys/3.html/hyrd/myys/9.html/syzx/ydys/9.html.cn/hysj/sjys/9.html.cn/hysj/slys/0.html/jjhy/lrys/6.htmlhttp://www.zbnews.net/jjhy/blys/0.html/jrtt/slys/0.htmlhttp://www.bznews.org/jibing/mrys/9.htmlhttp://www.bznews.or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