Now, we are attracting attention among those who do muscle training, called "swamps"."Swamp" was introduced by Muscle Grill Shiny Ji on the video site YouTube as a diet for bodybuilders to control their weight.
This time, Asuken Nutritionist will explain the nutrition of the topic of "swamp".
筋トレの味方！？今話題の「沼」について栄養士が解説！の画像はこちらUsing a rice cooker, rice, dried wakame, dried, okra, chicken breast meat, curry powder, and "swamps" are introduced as easy and inexpensive weight loss.The result is like porridge (porridge), and it looks like a swamp, so it seems to be named "swamp".
How to make it is explained in detail in the video, but I will also introduce it here as well.
The ultimate weight loss food "Swamp" is open to the public!
・ I want to read now → I want to lose 10 kg!4 Recommended methods to succeed in dieting in one month https: // cocokara-next.COM/FITNESS/SUCCESS-OF-THE-DIET-IN-ONE-MONTH/
1．カロリー計算が簡単1日「沼」だけを食べると約1800kcalにコントロールできる、として紹介されています。栄養士が計算してみると、米と鶏むね肉だけだとおおよそ1800kcalになりますが、実際はオクラやわかめ、しいたけなどが入るため1900kcal弱ほどのカロリーがありました。
[Explanation] Since the referral is training, 1800kcal a day is a calorie considering the amount of exercise.If you are not exercising, you may be over calorie if you eat in one day.Considering the calories you need, it is a good idea to eat it in equally to eat it in a day, or try to make it in half.
2．脂質を抑えることができる「沼」はすべて食べても脂質が17.About 4G.If you only eat this a day, it is less than half the required amount of lipids and is considerably suppressed.The introducer says that because the amount of lipids is small, they will eat two eggs in addition to the "swamp".Even if you put eggs, it is a calculation that is much lower than the amount required per day.
[Explanation] It is not better to have too few lipids, but the nutrition needed for our body.If you don't need to limit your stoic, you can add one or two tablespoons of sesame oil or olive oil, or add a thighs that are more fat than the meat.
3．水分が多いので満腹感がある「沼」は水分量がかなり多いため、満腹感を得られやすいとして紹介されています。動画の中では、減量中は水分量が多い食べ物でお腹を膨らませることを勧めています。
[Explanation] "Porridge" has a lot of moisture and has a lot of volume and is full, but it is easy to get hungry because it is digested.However, "swamps" can be used for good stomach because they can take dietary fiber in the wakamey shiitake mushrooms, wakame -shi shiitake mushrooms.
過剰になる栄養鶏むね肉をたくさん使っているため、タンパク質が188.It contains 5g.It is known that protein exercises will increase the required amount, but generally the amount required for adult men and women is about 40-60 g.For calorie control purposes, the amount of chicken breast will be less than half.
不足する栄養先述の脂質だけでなく、ビタミンやミネラルも不足しやすいようです。「沼」だけを長期間食べ続けると、カルシウムや鉄の不足や、抗酸化ビタミンであるビタミンA・ビタミンC・ビタミンEの不足など、健康リスクが起こる可能性も考えられるでしょう。
Continuing to eat only one thing in other foods as well as "swamps" can cause nutrient excess and deficiency and nutrients are biased.It is important to incorporate various foods in a balanced manner.If you want to incorporate a "swamp", it's a good idea to try it in the short term, not a long period, and use it well in light of your physical condition.
Even with Asuken, you can register the swamp.When searching for the menu, please search for "swamp", "shiny", "muscle grill" ♪
[Reference/See] Ministry of Education, Culture, Sports, Science and Technology Food Component Database (Last Browsing Date: 2020/01/28) Ministry of Health, Labor and Welfare's Japanese dietary intake standard 2020 (final view date: 2020/01/28)
"Asken Diet -Nutritionist supports your diet for free (www.asken.JP) ""
[Sentence: Asuken Management Dietitian]
* Regarding health, dieting, exercise, etc., methods, the personal opinions and know -how of the interviewees are not always guaranteed to be effective.
・ I want to read now → I want to lose 10 kg!4 Recommended methods to succeed in dieting in one month https: // cocokara-next.COM/FITNESS/SUCCESS-OF-THE-DIET-IN-ONE-MONTH/