一休在網路上看到一個國外文章文中列舉71種不同的食物,不同的食物種類,但同樣是200卡路里的食物,份量的差異,
當然所擁有的營養也不同。
 
因為是外國人寫的,雖然因為國情不同,有些食物我們沒有,但還是很具有參考性。

看完後想跟大家分享的是,熱量攝取是減肥的其中一個因素,最大的重點還是在食物攝取的質與量。

例如同樣一人,我只是假設,不是教大家這樣吃喔,食物是要吃多種類的。

一個人基代1500卡,每天攝取1500卡里的蘋果,花椰菜的人,跟每天攝取1500卡路里巧克力,糖果的人,即使每天都一樣吃到基代,或者是吃一樣熱量,你覺得最後兩者造成的結果會一樣嗎?

肯定是不一樣的

除了熱量的攝取之外,食物的種類是極其重要的,現代人容易肥胖就是吃了太多不存在於天然界的東西,糖類,化學食物。

一個吃天然健康食品的人跟吃垃圾食物的人,即使兩個人一樣每天都吃到基代,也配合運動。
 
相信我,即使最後兩個人都有減重,但減重的效率,身體的質量,線條,健康,氣色等的絕對會不一樣。
 
我把原文抓過來,再在後面括弧做說明,大家可以看看我不是說明英文內容喔,我英文也不是很好,是大約理解再說明給大家看

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Some foods have significantly more Calories than others but what does the difference actually look like. Each of the photographs below represents 200 Calories of the particular type of food; the images are sorted from low to high calorie density. When you consider that an entire plate of broccoli contains the same number of Calories as a small spoonful of peanut butter, you might think twice the next time you decide what to eat. According to the U.S. Department of Agriculture, the average adult needs to consume about 2000 - 2500 Calories to maintain their weight. In other words, you have a fixed amount of Calories to "spend" each day; based on the following pictures, which would you eat?
(大概意思是說要跟大家介紹,一樣是200卡路里,食物種類的不同,而我們可以選擇要吃什麼食物進肚子裡,圖像的排序由低密度熱量到高密度熱量往下排序,所以越上面的食物份量會越重,再來這些份量也可以給大家參考,如果你在吃東西時也可以參考一下,大概可以抓一下你吃多少)

Pictures of 200 Calories of Various Foods

 

200 Calories of Celery
1.Celery 芹菜
1425 grams = 200 Calories (1425克的芹菜=200卡路里)
 
200 Calories of Mini Peppers
2.Mini Peppers 小辣椒
740 grams = 200 Calories (740克的小辣椒=200卡里路)
 
200 Calories of Broccoli
3.Broccoli花椰菜
588 grams = 200 Calories ( 588克的花椰菜=200卡路里 )
 
200 Calories of Baby Carrots
4.Baby Carrots小紅蘿蔔
570 grams = 200 Calories ( 570克的小紅蘿蔔=200卡路里 )
 
200 Calories of Honeydew Melon
5.Honeydew Melon 哈蜜瓜
553 grams = 200 Calories ( 553克的哈蜜瓜=200卡路里 )
 
200 Calories of Coca Cola
6.Coca Cola 可口可樂
496 ml = 200 Calories ( 496毫升的可口可樂=200卡路里 )非常不好的飲料,飲料都不好,喝水跟無糖的茶就好
 
200 Calories of Red Onions
7.Red Onions紅洋蔥
475 grams = 200 Calories ( 475克的紅洋蔥=200卡路里 )
 
200 Calories of Apples
8.Apples蘋果
385 grams = 200 Calories(385克的蘋果=200卡路里)
 
200 Calories of Canned Green Peas
9.Canned Green Peas綠豆
357 grams = 200 Calories(357克的綠豆=200卡路里)
 
200 Calories of Whole Milk
10.Whole Milk 全脂牛奶
333 ml = 200 Calories( 333毫升的全脂牛奶=200卡路里)
 
200 Calories of Kiwi Fruit
11.Kiwi Fruit奇異果
328 grams = 200 Calories( 328克的奇異果=200卡路里)
 
200 Calories of Canned Sweet Corn
12.Canned Sweet Corn 甜玉米
308 grams = 200 Calories(308克的甜玉米=200卡路里)
 
200 Calories of Grapes
13.Grapes葡萄
290 grams = 200 Calories(290克的葡萄=200卡路里)
 
200 Calories of Ketchup
14.Ketchup蕃茄醬
226 grams = 200 Calories(226克的蕃茄醬=200卡路里)
 
200 Calories of Sliced Smoked Turkey
15.Sliced Smoked Turkey切片的煙燻火雞肉
204 grams = 200 Calories (204克切片的煙燻火雞肉=200卡路里)如果吃三明治或SUBWAY,就是盡量點這種火雞肉
 
200 Calories of Balsamic Vinegar
16.Balsamic Vinegar香醋
200 ml = 200 Calories (200克的香醋=200卡路里)
 
200 Calories of Lowfat Strawberry Yogurt
17.Lowfat Strawberry Yogurt低脂草苺優格
196 grams = 200 Calories (196克的低脂草苺優格=200卡路里)
 
200 Calories of Canned Chili con Carne
18.Canned Chili con Carne 卡爾罐頭辣醬
189 grams = 200 Calories (189克的卡爾罐頭辣醬=200卡路里)
 
200 Calories of Canned Black Beans
19.Canned Black Beans罐頭黑豆
186 grams = 200 Calories(186克的罐頭黑豆=200卡路里)
 
200 Calories of Canned Pork and Beans
20.Canned Pork and Beans罐頭豬肉和豆子
186 grams = 200 Calories(186克的罐頭豬肉和豆子=200卡路里)
 
200 Calories of Eggs
21.Eggs雞蛋
150 grams = 200 Calories(150的雞蛋=200卡路里)很好的蛋白質來源,水煮的最好,一天可以吃2~3顆)
 
200 Calories of Cooked Pasta
22.Cooked Pasta煮熟的義大利麵
145 grams = 200 Calories(145克煮熟的義大利麵=200卡路里)以麵類來說是相對好主食,比白麵,油麵,烏龍麵都好
200 Calories of Avocado
23.Avocado酪梨
125 grams = 200 Calories(125克的酪梨=200卡路里)
 
200 Calories of Canned Tuna Packed in Oil
24.Canned Tuna Packed in Oil罐頭油漬鮪魚
102 grams = 200 Calories(102克的罐頭油漬鮪魚=200卡路里)鮪魚罐頭也是不錯的蛋白質選擇,但不要選油漬的,要選水煮的
 
200 Calories of Fiber One Cereal
25.Fiber One Cereal雜精縠物
100 grams = 200 Calories(100克的雜精縠物=200卡路里)
200 Calories of Flax Bread
26.Flax Bread亞麻仁全麥吐司
90 grams = 200 Calories(90克的亞麻仁全麥吐司=200卡路里)吐司要吃就吃這種的,比白吐司好
200 Calories of Dried Apricots
27.Dried Apricots杏仁乾
83 grams = 200 Calories(83克的杏仁乾=200卡路里)
200 Calories of Jack in the Box Cheeseburger
28.Jack in the Box Cheeseburger起士漢堡
75 grams = 200 Calories(75克的起士漢堡=200卡路里)最容易胖的食物
200 Calories of Jack in the Box French Fries
29.Jack in the Box French Fries炸薯條
73 grams = 200 Calories(73克的炸薯條=200卡路里)最容易胖的食物
200 Calories of Jack in the Box Chicken Sandwich
30.Jack in the Box Chicken Sandwich雞排三明治
72 grams = 200 Calories(72克的雞排三明治=200卡路里)看起來像漢堡,但原文寫三明治
200 Calories of French Sandwich Roll
31.French Sandwich Roll法國麵包
72 grams = 200 Calories(72克的法國麵包)因為圖中所看到的每一份量都是200卡路里,所以後面我就把200卡路里這幾個字省略掉了,不然打的好累喔~
200 Calories of Blueberry Muffin
32.Blueberry Muffin藍苺瑪芬
72 grams = 200 Calories(72克的藍苺瑪芬)
200 Calories of Sesame Seed Bagel
33.Sesame Seed Bagel芝麻麵包貝果
70 grams = 200 Calories(70克的芝麻麵包貝果)
200 Calories of Tootsie Pops
34.Tootsie Pops棒棒糖
68 grams = 200 Calories(68克的棒棒糖)
200 Calories of Hot Dogs
35.Hot Dogs熱狗
66 grams = 200 Calories(66克的熱狗)
200 Calories of Wheat Dinner Rolls
36.Wheat Dinner Rolls小麥晚餐麵包
66 grams = 200 Calories(66克的小麥晚餐麵包)
200 Calories of Corn Bran Cereal
37.Corn Bran Cereal縠物玉米片
60 grams = 200 Calories(60克的縠物玉米片)
200 Calories of Bailey's Irish Cream
38.Bailey's Irish Cream貝禮斯愛爾蘭奶酒
60 ml = 200 Calories(60CC的貝禮斯愛爾蘭奶酒)喝酒是非常容易胖的,酒精的熱量也很高,酒精濃度越高,熱量越高
200 Calories of Smarties Candy
39.Smarties Candy 聰明豆糖果
57 grams = 200 Calories(57克的聰明豆糖果)應該是美國的零食,就理解為糖果就好
200 Calories of Uncooked Pasta
40.Uncooked Pasta生義大利麵
56 grams = 200 Calories(56克的生義大利麵)
200 Calories of Blackberry Pie
41.Blackberry Pie黑苺派
56 grams = 200 Calories(56克的黑苺派)
200 Calories of Cranberry Vanilla Crunch Cereal
42.Cranberry Vanilla Crunch Cereal香草口味的玉米片
55 grams = 200 Calories(55克香草口味的玉米片)市售的玉米片糖份很高,不建議吃
200 Calories of Cornmeal
43.Cornmeal玉米粉
55 grams = 200 Calories(55克的玉米粉)
200 Calories of Wheat Flour
44.Wheat Flour小麥麵粉
55 grams = 200 Calories(55克的小麥麵粉)
200 Calories of Peanut Butter Power Bar
45.Peanut Butter Power Bar花生奶油能量棒)
54 grams = 200 Calories(54克的花生奶油能量棒)
200 Calories of Puffed Rice Cereal
46.Puffed Rice Cereal爆米花喜瑞爾
54 grams = 200 Calories(54克的爆米花喜瑞爾)跟玉米片一樣的意思
200 Calories of Jelly Belly Jelly Beans
47.Jelly Belly Jelly Beans雷根糖
54 grams = 200 Calories(54克的雷根糖)
200 Calories of Puffed Wheat Cereal
48.Puffed Wheat Cereal 小麥喜瑞爾
53 grams = 200 Calories(53克的小麥喜瑞爾)
200 Calories of Brown Sugar
49.Brown Sugar紅糖
53 grams = 200 Calories (53克的紅糖)
200 Calories of Glazed Doughnut
50.Glazed Doughnut甜甜圈
52 grams = 200 Calories(52克的甜甜圈)易胖食物
200 Calories of Salted Pretzels
51.Salted Pretzels 蝴蝶餅
52 grams = 200 Calories(52克的蝴蝶餅)易胖食物
200 Calories of Medium Cheddar Cheese
52.Medium Cheddar Cheese 切達起士
51 grams = 200 Calories(51克的切達起士)
200 Calories of Fruit Loops Cereal
53.Fruit Loops Cereal 水果口味喜瑞爾
51 grams = 200 Calories (51克的水果口味喜瑞爾)
200 Calories of Gummy Bears
54.Gummy Bears 小熊軟糖
51 grams = 200 Calories (51克的小熊軟糖)我數一數有17隻,17隻小熊你看電視隨便吃一下就好幾百卡路里了
200 Calories of Splenda Artifical Sweetener
55.Splenda Artifical Sweetener 代糖包
50 grams = 200 Calories (50克的代糖包)
200 Calories of Salted Saltines Crackers
56.Salted Saltines Crackers 塩味蘇打餅
50 grams = 200 Calories(50克的塩味蘇打餅)蘇打餅的油脂含量非常高,100克的蘇打油脂都要到20克 ,減重非常不建議吃這個
200 Calories of Werther's Originals Candy
57.Werther's Originals Candy 華德司奶油糖
50 grams = 200 Calories (50克的華德司奶油糖)易胖食物
200 Calories (69% of one serving) of Snickers Chocolate Bar
58.Snickers Chocolate Bar 巧克力棒
41 grams = 200 Calories ( 41克的巧克力棒 )易胖食物
200 Calories of Doritos
59.Doritos 多力多滋
41 grams = 200 Calories (41克的多力多滋)零食都是超油又很多化學調味料,糖果零食都是致胖的主要食物之一
200 Calories of Marshmallow Treat
60.Marshmallow Treat 棉花糖果零食
40 grams = 200 Calories (40克的棉花糖果零食)應該就是像米餅那種,很多糖跟油結合起來的零食。
200 Calories of M&M Candy
61.M&M Candy MM巧克力
40 grams = 200 Calories(40克MM巧克力)易胖食物
 
200 Calories of Peanut Butter Crackers
62.Peanut Butter Crackers 花生奶油餅)
39 grams = 200 Calories ( 39克花生奶油餅)易胖食物
 
200 Calories of Cheetos
63.Cheetos 玉米棒零食
38 grams = 200 Calories (38克的玉米棒零食)易胖食物,看起來很像台灣賣的零食燒蕃賣,我以前好愛吃,一次可以吃一大包
200 Calories of Potato Chips
64.Potato Chips 洋芋片
37 grams = 200 Calories( 37克的洋芋片)這不用多說了吧,減重千萬不可以吃洋芋片
200 Calories of Hershey Kisses
65.Hershey Kisses KISSES巧克力
36 grams = 200 Calories ( 36克的KISSES巧克力)就是長的像水滴形狀那種巧克力,大家應該都有吃過
200 Calories of Sliced and Toasted Almonds
66.Sliced and Toasted Almonds 切片烤杏仁
35 grams = 200 Calories (35克的切片烤杏仁片)堅果類雖然熱量高,但是非常好堅重零食,有好的油質跟維生素礦物質,可以一次10~20克當餐間零食吃
200 Calories of Fried Bacon
67.Fried Bacon 炸培根
34 grams = 200 Calories (34克的炸培根 )易胖食物
200 Calories of Peanut Butter
68.Peanut Butter 花生醬
34 grams = 200 Calories (34克的花生醬 )花生雖然也是不錯的堅果,但市售的花生醬都含有大量的糖,直接吃花生可以,但花生醬不建議減肥的人吃。
200 Calories of Salted Mixed Nuts
69.Salted Mixed Nuts 綜合塩味堅果
33 grams = 200 Calories (33克的綜合塩味堅果)堅果要吃無調味的,調味的都有過糖跟油脂,吃多反而會胖
200 Calories of Butter
70.Butter 奶油
28 grams = 200 Calories (28克的奶油)做麵包跟蛋糕甜點都需要加入大量的來源,熱量就是從這裡來的
200 Calories of Canola Oil
71.Canola Oil 菜籽油
23 grams = 200 Calories(23克的菜籽油)就是我們一般的沙拉油,基本是沒什麼營養價值油,外食炒的跟炸的都用最多油,非常容易胖的主因之一

 

Answers to some questions and other notes:

 

Why 200 Calories? We could have chosen any amount of Calories for this project, but we wanted something that gave tangible volumes for the entire range of items. We felt that 100 Calories of butter or oil would have yielded diminutive portion sizes; on the other hand 500 Calories of celery would have been virtually incomprehensible. How did you choose which foods to include in the project? Many of the items we chose just happened to be in the wiseGEEK pantry; we chose the others because we wanted to display foods in a wide variety of categories. We stayed away from prepared foods such as funnel cake and spanakopita because their Caloric content is closely tied to the particular recipe used; we also avoided some more obscure foods such as mangosteen and jackfruit. (說明了為什麼用200卡路里,因為有些東西例如芹菜500卡路里份量是非常大的,200卡路里是一個比較適中的單位)

The sorting can be misleading because items with liquid tend to appear less Calorie dense; thats why you will find coke amongst the vegetables and cooked pasta significantly higher than uncooked pasta. (說明排序可能會有些誤導,例如有水份的物體熱量密度比較不會那麼高,這也是為什麼乾的義大利麵比煮熟的義大利麵熱量高)

All pictures were taken with the same camera (Nikon D70 digital camera) and with the same setup; in other words, the portion sizes displayed are all relative to each other. (所有的照片都是用同一台相機Nikon D70所拍攝,並且用同樣的角度跟設置,所以圖片所看到的份量大小都是相對的,例如薯條73克就是圖中看到的份量)

The plate is 10.25" (26cm) in diameter and the bowl is 6.25" (16cm)

This article deals with Calories only. Don't forget that there are other considerations when choosing which foods to eat, such as nutritive value and diversity of your food choices.(本文章只考慮了卡路里,熱量的密度不代表食物的營養價值,要慎選你吃進肚裡的東西)

文章出處:wiseGEEK

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一休後記:

看完以上的圖片,我們大概可以暸解食物的份量跟熱量200卡路里的東西會有多少。

也可以暸解到,食物的熱量跟體積沒有絕對關係以蔬菜水果來說是沒什麼熱量的東西,即使你大吃特吃吃很多,都比較不用擔心吃進過多熱量。

食物熱量主要來源可以看出來為醣類,也就是碳水化合物跟油脂。

但也有分好的不好的,例如我常推薦的糙米飯,燕麥,麥片,地瓜等就是好的碳水化合物來源,圖中的餅乾,糖果,零食,白麵包等就是不好的碳水化合物來源,我一直強調吃精緻的碳水化合物容易引起血糖升高,進而造成方胰島素過度分泌而合成脂肪。

如果是吃天然的碳水化合物,也就是上述推薦的複合性的碳水化合物,因為大都含很豐富纖維質,分解吸收較慢,不易引起血糖快速上升,就不會引起胰島素過度分泌,只要在不吃超過太多熱量的情況下,一是不易肥胖,二來也非常利於控制體重。

 

另一熱量來源是油脂,可以看到1小杯約23cc的油脂就有200卡路里,而日常生活中我們在外食的時候,不管吃什麼東都是有大量的油脂混合而成。

例如精緻的麵包,很油的炒菜,很多油跟糖的滷肉飯,炸物,糖果,餅乾,零食,奶茶,雖然油脂是低GI,但不代表低GI你就可以亂吃,攝取過多的熱量即使吃的是低GI飲食還是會肥胖的。油脂也有分好的跟不好的,例如堅果類裡的油脂就是好油,豆類裡的油脂,冷壓初榨的橄欖油,台灣特產的苦茶油,亞麻子油,魚油等的油脂類都是可以適量攝取的。減肥不能完全無油,適度的好油對身體很好,對減重也很有幫助。

 

所以結論還是多吃天然,健康,未加工的食物是最好的,也是減肥可以吃到飽又會瘦的關鍵要素喔~

 

 

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  • haru
  • !!!!!!!!!!!!!!
    太實用了!!!推一個!!!
  • 訪客
  • 我看到了我最愛的花生醬....好殘念啊!本來以為花生醬早餐吃沒關係,看來市售花生醬不是良好的油脂來源,為了我的身材著想必須要棄它而去了!ByeBye花生醬
  • Wj
  • 想减肥的话建议和全脂还是低脂牛奶?
  • 訪客
  • 雞排三明治會叫sandwich是因為對西方人來講,hamburger一定是夾牛肉的,其他都是三明治
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