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夜雨聆风 > > 办公文件 > �� 减脂早餐不用愁!3套现成模板直接抄,最低380大卡吃饱还掉秤

�� 减脂早餐不用愁!3套现成模板直接抄,最低380大卡吃饱还掉秤

当前时间： 1970-01-01 08:00:00 分类：办公文件 评论(0)
�� 减脂早餐不用愁!3套现成模板直接抄,最低380大卡吃饱还掉秤

想减脂又不知道早餐吃啥？怕吃多了涨秤、吃少了上午饿到摸鱼？

今天直接给你3套经过营养测算的现成减脂早餐模板，热量都控制在450大卡以内，不用自己算热量、不用费脑子搭配，照着买照着做就行👇

🥢 模板A：中式控卡组合 | 约400大卡

适合爱吃热乎早餐的中国胃，吃完一上午都不饿：

食物
分量
吃了有啥用
杂粮粥
普通1小碗
复合碳水扛饿，膳食纤维促消化，不会吃完很快就饿
茶叶蛋
2个
补充优质蛋白，饱腹感超强，还能给大脑供能
凉拌木耳菠菜
小半盘
补钾补铁，低卡又清爽，解腻还能帮身体代谢

🥪 模板B：高蛋白西式组合 | 约430大卡

适合喜欢吃西餐、或者周末有时间慢慢吃的朋友，掉秤同时皮肤也变好：

食物
分量
吃了有啥用
全麦面包
2片
慢释碳水，升糖慢，不会吃完没多久就血糖降下来犯困
三文鱼
手掌心大小1块
补Omega-3和维生素D，减脂期也能养出好皮肤
无糖酸奶
普通1小杯
益生菌帮你调节肠胃，补钙的同时也有足够蛋白扛饿

⏰ 模板C：快速便携组合 | 约380大卡

专门给早上赶时间的打工人、学生党准备，5分钟就能搞定，出门路上就能吃：

食物
分量
吃了有啥用
蛋白粉奶昔
30g蛋白粉冲200ml脱脂奶
补充乳清蛋白和钙，冲好装杯子里拿着就能走
混合坚果
1小把
补充健康脂肪和维生素E，吃一小把就能扛一上午
小番茄
10颗左右
补维生素C和番茄红素，清爽解腻，吃起来也方便
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  4. 会话信息 : SESSION_ID=27e890d5bf770cb6c274d7ea502b5957
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  1. CONNECT:[ UseTime:0.000617s ] mysql:host=127.0.0.1;port=3306;dbname=wenku;charset=utf8mb4
  2. SHOW FULL COLUMNS FROM `fenlei` [ RunTime:0.000906s ]
  3. SELECT * FROM `fenlei` WHERE `fid` = 0 [ RunTime:0.000326s ]
  4. SELECT * FROM `fenlei` WHERE `fid` = 63 [ RunTime:0.000346s ]
  5. SHOW FULL COLUMNS FROM `set` [ RunTime:0.000583s ]
  6. SELECT * FROM `set` [ RunTime:0.000208s ]
  7. SHOW FULL COLUMNS FROM `article` [ RunTime:0.000672s ]
  8. SELECT * FROM `article` WHERE `id` = 560931 LIMIT 1 [ RunTime:0.002575s ]
  9. UPDATE `article` SET `lasttime` = 1777240028 WHERE `id` = 560931 [ RunTime:0.008221s ]
  10. SELECT * FROM `fenlei` WHERE `id` = 64 LIMIT 1 [ RunTime:0.000271s ]
  11. SELECT * FROM `article` WHERE `id` < 560931 ORDER BY `id` DESC LIMIT 1 [ RunTime:0.000484s ]
  12. SELECT * FROM `article` WHERE `id` > 560931 ORDER BY `id` ASC LIMIT 1 [ RunTime:0.000559s ]
  13. SELECT * FROM `article` WHERE `id` < 560931 ORDER BY `id` DESC LIMIT 10 [ RunTime:0.000817s ]
  14. SELECT * FROM `article` WHERE `id` < 560931 ORDER BY `id` DESC LIMIT 10,10 [ RunTime:0.000694s ]
  15. SELECT * FROM `article` WHERE `id` < 560931 ORDER BY `id` DESC LIMIT 20,10 [ RunTime:0.005208s ]
0.102535s