22 Cách ăn bánh mý giảm cân cực kì hiệu quả 2023

Nếu đang ăn kiêng, hẳn bạn cũng biết bánh mì thường bị liệt vào danh sách những thực phẩm đừng nên nghĩ đến, vì được xem là món dễ gây tăng cân. Nhưng bạn không cần bỏ bánh mì để giảm cân. Một lát bánh mì nướng với nửa quả bơ nghiền và một chút muối tỏi cho bữa sáng sẽ thật sảng khoái đấy! Vậy bí quyết để ăn bánh mì giảm cân là gì?

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chọn bánh mì giảm cân phù hợp nhất

Đơn giản là bạn phải biết loại bánh mì nào tốt nhất để giảm cân vì không phải tất cả các loại đều như nhau. Nghiên cứu cho thấy bánh mì làm từ bột mì trắng, bột tinh chế có thể gây tăng cân và béo bụng, nhưng bánh mì nguyên hạt thực sự có thể giúp giảm cân.

Chúng tôi sẽ giới thiệu một số nguyên tắc chung giúp bạn nhận biết một chiếc bánh mì có phù hợp cho chế độ ăn giảm cân hay không.

Bánh mì khá đa dạng và có rất nhiều điều gây hiểu nhầm. Không hẳn màu trắng là xấu, mầu nâu là tốt. Thay vì chỉ đơn giản dựa màu màu sắc, bạn hãy đọc nhãn cẩn thận và tìm bánh mì làm từ lúa mì nguyên hạt hoặc ngũ cốc nguyên hạt.

Bánh mì trắng thường cố gắng ngụy trang thành bánh mì nguyên hạt hoặc lúa mì nguyên hạt. Vì vậy, bạn rất dễ bị đánh lừa bởi những bao bì màu nâu, hình ảnh lúa mì hấp dẫn hoặc những từ nghe có vẻ lành mạnh như “tự nhiên”, “nhiều hạt”.

Các chiến thuật tiếp thị khéo léo có thể khiến bạn nghĩ rằng mình đang mua một món ăn lành mạnh. Để đảm bảo bạn đi đúng hướng, dưới đây là 20 nguyên tắc bỏ túi giúp bạn trở thành người mua và ăn bánh mì một cách thông minh mà vẫn giảm cân:

1. Nguyên tắc 100%

Bánh mì phải ghi “100% nguyên hạt” hoặc “100% lúa mì nguyên hạt” (hoặc cả hai) ở mặt trước bao bì.

2. Nguyên tắc “3 có”

Một lát bánh nên có ít nhất 3g chất xơ và không nên có nhiều hơn 3g đường.

3. Nguyên tắc “3 không”

Không được có dầu hydro hóa, si rô ngô có đường fructose cao hoặc chất làm ngọt nhân tạo trong danh sách thành phần.

4. Nguyên tắc tỉ lệ 10 trên 1

Một nguyên tắc nhỏ siêu đơn giản nhưng bạn cần ghi nhớ bất cứ khi nào bạn mua một ổ bánh mì: “Cứ 10g carbohydrate thì phải có 1g chất xơ”.

5. Nguyên tắc 25%

Bạn thắc mắc mình có thể ăn bao nhiêu bánh mì mà vẫn giảm cân?

Hãy nhớ rằng, bất kể ăn loại bánh mì lành mạnh như thế nào, bạn vẫn phải kiểm soát khẩu phần của mình. Tất cả bánh mì, ngay cả bánh mì nguyên hạt, đều là thực phẩm đã qua chế biến, không phải là thực phẩm có chất xơ tự nhiên như trái cây, rau hoặc đậu. Điều đó có nghĩa bánh mì chỉ nên chiếm 25% bữa ăn của bạn (phần còn lại là chất xơ, protein và chất béo lành mạnh).

6. Nguyên tắc 1 lát bánh mỗi ngày

hãy thử bánh mì sandwich có mặt mở

Chúng tôi khuyên bạn nên ăn không quá một lát bánh mì mỗi ngày.

Món sandwich giảm cân thường yêu cầu hai lát bánh, nên bạn hãy thử bánh mì sandwich có mặt mở, hoặc thay thế một lát bằng lá rau diếp.

7. Ăn bánh mì với những thực phẩm giúp giảm cân

Ăn bánh mì với những thực phẩm giúp giảm cân

Bạn có thể thưởng thức bánh mì mà vẫn giảm cân, miễn sao dùng kèm những thực phẩm giàu chất xơ tự nhiên.

>>> Xem thêm: Ăn bánh mì pate có béo không khi bạn ăn thường xuyên món này?

8. Chọn loại hữu cơ khi bạn muốn ăn bánh mì giảm cân

Công nghệ trồng lúa mì đã thay đổi nhiều trong 50 năm qua so với lúa mì của tổ tiên chúng ta. Để tránh tác hại của thuốc trừ sâu và hóa chất đối với sức khỏe của chúng ta, hãy chọn lúa mì hữu cơ vì chúng có mức độ tiếp xúc với thuốc trừ sâu thấp hơn, cho bạn một lựa chọn bánh mì lành mạnh hơn.

9. Thử bánh mì lên men

Các loại bánh mì đã được lên men, như bánh mì chua, trải qua quá trình lên men trong khoảng thời gian từ vài ngày đến vài tuần. Quá trình này cung cấp rất nhiều vi khuẩn lành mạnh giúp cân bằng hệ tiêu hóa và kiểm soát sự trao đổi chất, cho bạn một chiếc bụng phẳng.

10. Làm quen với bánh mì nảy mầm đông lạnh

Những chiếc bánh mì đặt trên kệ tại các cửa hàng đã được tẩy trắng chất dinh dưỡng và bơm chất bảo quản, natri, đường để kéo dài thời hạn sử dụng. Thay vào đó, hãy tìm bánh mì ngũ cốc nảy mầm, thường để trong ngăn đông lạnh.

Bánh mì ngũ cốc nảy mầm trải qua quá trình giải phóng các enzyme và phân hủy protein, carbohydrate, giúp cơ thể dễ tiêu hóa và hấp thụ chất dinh dưỡng. Các loại ngũ cốc nảy mầm vẫn chứa gluten, nhưng một số người nhạy cảm nhẹ với lúa mì hoặc gluten có thể dung nạp được.

11. Mua bánh tại lò

Mua bánh tại lò

Quá trình công nghiệp hóa và chế biến hàng loạt bánh mì đã cướp đi những lợi ích sức khỏe chính của chúng. Bánh mì làm tại lò không có lượng muối và chất bảo quản có trong bánh mì đóng gói trong siêu thị. Vì vậy, hãy thưởng thức một ổ bánh mì nóng hổi thơm ngon ngay từ trong lò mới ra.

12. Dùng bột dừa làm bánh mì

Nếu bạn thích tự làm bánh mì, hãy dùng bột dừa thay cho bột mì vì bột dừa có ít carbohydrate hơn và nhiều chất xơ gấp 11 lần so với bột mì.

13. Ăn bánh mì giảm cân với chất béo lành mạnh

Hãy kết hợp món bánh mì yêu thích của bạn với chất béo lành mạnh như dầu ô liu, dầu dừa, và quả bơ. Nước chấm không chỉ giúp bạn ăn chậm lại mà còn tăng thêm hương vị hấp dẫn.

14. “Chọn bạn mà chơi” khi ăn bánh mì giảm cân

Bên cạnh chất béo, hãy cho bánh mì sánh đôi với những loại protein nạc giúp no lâu và giảm cân như ức gà, gà tây, các loại cá, trứng, đậu hũ và các loại đậu.

15. Chọn những loại bột sẫm màu

Chọn loại hữu cơ

Bột càng sẫm màu, bánh mì của bạn càng có nhiều chất chống oxy hóa. Bột hạt quinoa, kiều mạch và hạt dền là những lựa chọn không chứa gluten, lành mạnh hơn bột lúa mì.

16. Thêm các loại hạt khi ăn bánh mì giảm cân

Bánh mì làm từ các loại hạt chứa rất nhiều dinh dưỡng. So với bánh mì thông thường, chúng giúp bạn no hơn và có chỉ số đường huyết thấp hơn, ngăn ngừa sự tăng giảm nhanh chóng lượng đường trong máu.

Những loại bánh mì này không chỉ giúp hạn chế ăn quá nhiều mà các loại hạt như quả óc chó, hạt chia, bí ngô, hạt hướng dương cũng bổ sung thêm rất nhiều chất dinh dưỡng.

17. Làm nước sốt thông minh

Các loại nước sốt như mayonnaise hoặc kem chua có thể là thủ phạm chính gây tăng cân trong món bánh mì. Vì vậy, hãy sáng tạo khi làm nước sốt, chẳng hạn thay sốt mayonnaise bằng mù tạt, hummus, sữa chua hoặc đậu nghiền. Điều đó không chỉ cắt giảm lượng calorie mà còn mang lại sự đa dạng và hương vị tuyệt vời cho bánh mì.

18. Tránh những món thịt chiên kẹp bánh mì

Các món chiên tại các tiệm bánh mì được thêm nhiều chất béo và calorie. Đầu tiên, cả hai mặt bánh mì đã được phết bơ. Sau đó, thịt lại chiên bằng bơ hoặc có thể là dầu chiên cũ.

19. Biến tấu với món “bánh mì tô”

Biến tấu với món “bánh mì tô”

Bạn có thể cải biên bánh mì thành một tô salad để giảm tinh bột và tăng rau. Hãy cắt một chút bánh mì nướng và dùng với món salad.

20. Ăn bánh mì giảm cân theo chánh niệm

Và cuối cùng, khi ăn bánh mì, bạn hãy thưởng thức và chỉ thưởng thức nó. Đừng ăn vội vã hoặc ăn khi tranh thủ làm việc, bởi vì bất cứ chiếc bánh mì nào bạn đang ăn đều xứng đáng là chiếc bánh mì ngon nhất thế giới.

Bánh mì là món ăn rất phổ biến và có thể mang lại nhiều lợi ích cho sức khỏe. Không có lý do gì để bỏ rơi chiếc bánh mì nóng giòn hay lát bánh thơm mềm khỏi chương trình giảm cân. Bạn chỉ cần chọn lựa và chế biến cẩn thận theo các nguyên tắc trên để có thể an tâm thưởng thức món ăn đáng yêu này mà không ảnh hưởng đến mục tiêu giảm cân, bạn nhé!

Nguồn tham khảo

How to Eat Bread and Still Lose Weight https://www.fullplateliving.org/blog/how-eat-bread-and-still-lose-weightNgày truy cập: 1/9/2020

20 Secrets for Eating Bread Without Getting Fat https://www.eatthis.com/bread-and-fat-loss/Ngày truy cập: 1/9/2020

Chủ đề: ăn bánh mì giảm cân, bánh mì, các loại bánh, giảm cân, nguyên tắc khi ăn bánh mì giảm cân