【2021最有效的】健身减脂三餐食谱表大揭秘英文双语对照

早餐

早餐是一天中最重要的一餐，它可以为你的一天提供能量和营养。对于想要减脂的人来说，早餐的搭配更显得至关重要。

一杯燕麦片，搭配一杯低脂牛奶和一份水果（例如：香蕉或苹果）。燕麦含有丰富的膳食纤维和蛋白质，能够提供长时间的饱腹感；低脂牛奶富含蛋白质和钙质，有助于增强骨密度；水果则提供了丰富的维生素和矿物质，有助于补充身体所需营养。

午餐

午餐是一天中能量消耗最大的时段，因此需要摄入更多的蛋白质和复杂碳水化合物。

一份烤鸡胸肉，搭配一份糙米饭和一份蔬菜沙拉。烤鸡胸肉富含优质的蛋白质，有助于维持肌肉的健康；糙米饭是健康的碳水化合物来源，能够提供持久的能量；蔬菜沙拉则提供了丰富的纤维和微量元素，有助于促进肠道蠕动。

晚餐

晚餐应该是一天中摄入热量最低的一餐，也是最不宜摄入碳水化合物的时段。

一份煎三文鱼，搭配一份烤蔬菜。三文鱼富含优质蛋白质和Ω-3脂肪酸，有助于维持肌肉和心血管健康；烤蔬菜提供了丰富的膳食纤维和抗氧化物质，有助于促进新陈代谢和排毒。

希望这份健身减脂三餐食谱表能够帮助到你，谢谢你的阅读！

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英文翻译对照，仅供参考

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Breakfast

Breakfast is the mainest meal in a day, it can provide energy and nourishment for a day your. For the person that reduces fat to wanting, the collocation of breakfast more appear crucial.

A cup of oatmeal, tie-in milk of a cup of low fat and a fruit (for example: Banana or apple) . Oaten contain rich prandial fiber and protein, can offer long full abdomen sense; Low fat milk contains a lot ofprotein and calcium to pledge, conduce to enhance bone density; The fruit was offerred rich vitamin and mineral, conduce to compensatory body place needing nutrition.

Lunch

Lunch is the energy in a day spends the greatest period of time, because this need absorbs more protein and complex carbohydrate.

One bakes pigeon breast flesh, tie-in meal of an unpolished rice and a vegetable salad. Flesh of the chicken breast that bake contains a lot ofhigh grade protein, conduce to maintain sarcous health; Unpolished rice meal is healthy carbohydrate origin, can provide abiding energy; Vegetable salad offerred rich fiber and microelement, conduce to peristalsis of stimulative bowel path.

Dinner

Dinner should be the feed that lowest of quantity of heat absorbs in a day, also be the most unfavorable the period of time that absorbs carbohydrate.

A decoct 3 article fish, collocation bakes vegetable. 3 article fish contains a lot ofhigh grade protein and Ω - 3 fatty acid, conduce to maintain muscle and cardiovascular health; The vegetable that bake offerred rich prandial fine peace keeping to fight oxidation material, conduce to stimulative metabolism and platoon poison.

Hope this fitness reduces fat watch of 3 eat cookbook can help you, thank you read!