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    6. 55種腸道排毒好食材
    8大類清腸排毒好食材+100道營養師健康調理餐

    55種腸道排毒好食材

    Author 陳彥甫
    Publisher 人類智庫 /康鑑文化
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    Released
    2016/10/12
    Language
    Traditional Chinese
    File format
    PDF (17MB), fit in large screen and Pubook
    Pages
    83
    ID
    103384
    ISBN
    4715443032605
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    • Intro

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    史上最強清腸祕訣大公開
    消除便秘‧淨化腸道‧吃出輕瘦美
    8大類順暢好食物‧體內環保排宿便‧健康無毒一身輕

    Ⓞ 營養師嚴選55種天然好食物,搭配出100道美味料理
    膳食纖維+寡醣+維生素C+鹼性食物+黏滑性食物+益菌+辛香料+橄欖油,輕鬆打擊頑固宿便,腸道樂活無負擔!

    Ⓞ 5招樂活腸道保健法,還原美麗腸相
    腹式呼吸+穴位按摩+簡易體操+清腸瑜伽+草本泡澡,舒緩腸胃不適,強化人體免疫力!
    More
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    【前言】吃對食物,體內環保大掃毒
    【TOP20 腸道健康超級食物排行榜】

    Part 1 8大類順暢好食物VS.腸道健康食譜

    1 膳食纖維-便祕的剋星
    Q 什麼是「膳食纖維」?
    Q 膳食纖維有哪些種類?
    Q 膳食纖維為什麼能清腸排毒?
    Q 膳食纖維怎麼吃最有效?
    【6大類必吃高纖清腸食物】
    ●排骨糙米粥●鮮魚燕麥粥●雙豆海帶粥
    ●甜薯銀耳湯
    ●芝麻鮮筍沙拉●蝦仁蘆筍●蘆筍炒鮮貝
    ●蒟蒻燉肉●彩蔬蒟蒻涼麵
    ●堅果拌花椰●腐皮炒高麗菜●高麗菜豆腐卷
    ●柿香鮮蔬卷●柿香火龍果蝦球

    2 寡醣-平衡腸道菌叢
    Q 什麼是「寡醣」?
    Q 寡醣為什麼能改善便祕?
    【5大優質必吃寡醣食物】
    ●香蕉糯米粥●巧克力香蕉
    ●萵苣蘋果汁●番石榴奇異果汁●香蕉鳳梨番茄汁
    ●芝麻牛蒡絲●牛蒡烏雞湯●冰鎮洋蔥沙拉
    ●豆漿洋芋濃湯
    ●蕎麥魩仔魚拌豆腐●雙豆胚芽飯
    ●花生南瓜子豆漿●芋圓地瓜圓

    3 維生素C-打擊致癌物
    Q 維生素C為什麼能消除便祕?
    Q 新鮮水果是最好的維生素C來源?
    Q 補充維生素C為什麼防癌?
    【高維生素C蔬果排行榜】
    ●番茄炒蛋●番茄起司焗蛋●茄汁雞肉蓋飯
    ●香橙牛奶●橘香鮮蝦春捲●莓果香柚冰沙
    ●蝦仁奇異果盅●青木瓜排骨湯
    ●草莓牛奶燕麥粥
    ●繽紛蔬果沙拉●蜜香葡萄汁
    ●雙椒炒牛肉●豌豆蕎麥粥

    4 鹼性食物-促進腸道排毒
    Q 鹼性食物為什麼能清腸排毒?
    Q 酸性體質者新陳代謝較差?
    【超級鹼性食物排行榜】
    ●酸甜蘋果雞塊●蘋果燉排骨●寒天蘋果凍
    ●香檸酸辣肉片●香檸芒果汁
    ●鳳梨奇異果汁●芒果牛肉卷●蜂蜜蘋果醋
    ●彩虹水果沙拉
    ●醋拌蓮藕●蓮藕炒四季豆
    ●菠菜番茄豬肝湯●海菜蛤蜊湯

    5 黏滑性食物-保健腸道效果超優
    Q 滑性食物為什麼能整腸、助消化?
    Q 為什麼吃寒天能改善便祕?
    Q 過度減肥造成便祕怎麼辦?
    【優質黏滑性食物排行榜】
    ●銀耳拌海藻●海帶木耳湯
    ●銀耳鮮肉湯
    ●蘑菇炒雙椒●金針菇炒蘆筍●淮山香菇雞湯
    ●秋葵拌時蔬●涼拌秋葵
    ●紫山藥蘋果沙拉●山藥雞湯●芋香燒雞
    ●翡翠蒸蛋●甜椒蘆薈湯

    6 發酵食物-補充好菌,腸道更有活力
    Q 益菌有哪些健胃整腸的作用?
    Q 如何補充益菌,才能維持腸道健康?
    【7大優質發酵食物】
    ●味噌蘿蔔●鮭魚海菜味噌湯
    ●韓式泡菜冷豆腐●紅麴蛋絲涼麵●納豆拌苦瓜
    ●優格奇異果凍●鮮果優格手卷●酒釀湯圓
    ●紅酒燉牛肉

    7 香料類食物-提供腸道適當刺激
    Q 香料類對腸胃道有何好處?
    【健腸香料精選─常見香料發揮大功效】
    ●紫蘇高麗菜卷●紫蘇炸豆腐
    ●香芒酪梨沙拉●奶香咖哩燉椰菜
    ●芥末拌菱角●芥末嗆燒蝦
    ●茴香蛋卷●香辣芫荽木耳●薄荷番茄蘋果汁

    8 橄欖油-潤滑腸道,促進蠕動
    Q 橄欖油為什麼能淨化腸道?
    Q 如何聰明食用橄欖油?
    【橄欖油超級比一比】
    ●番茄起司沙拉●雙色椰菜沙拉
    ●蒜香番薯葉●果香雞柳●橘醋豆腐
    ●紅茄墨魚麵●奶香蔬菜通心粉
    ●歐風特調果汁
    【橄欖油小常識】

    Part 1 不生病的關鍵在腸道
    腸道保健Q&A
    Q 小心!便祕會成為大腸癌直通車?
    Q 腸道老化,健康拉警報?
    Q 健康美麗的關鍵在腸道?
    Q 便祕會降低抵抗力,引發各種疾病?
    Q 如何從便便看腸道健康?
    Q 為什麼會便祕?
    Q 怎樣才算便祕?
    Q 誰是腸道老化的高危險群?
    Q 何種族群較容易便祕?
    Q 為什麼女性較容易便祕?
    Q 長期便祕會讓皮膚變差?
    Q 排便不順,讓你變成小腹婆、大腹翁?
    Q 腸道老化,總讓人覺得疲累、沒精神?
    Q 口臭跟便祕有關?
    Q 吃對食物,「腸」保健康?
    Q 吃哪些食物會加重便祕?

    Part 3 腸道保健按摩&運動DIY

    1 腸道呼吸法-促進腸道蠕動,改善消化不良
    簡易腹式呼吸法
    仰式腹式呼吸法
    坐式腹式呼吸法
    靜坐呼吸法

    2 腸道按摩-舒緩腸胃不適,掃除身體毒素
    三陰交穴按摩法
    足三里穴按摩法
    公孫穴按摩法
    梁丘穴按摩法
    天樞穴按摩法

    3 腸道運動-促進血液循環,輕鬆防治便祕
    腸道健康體操
    提肛運動
    仰臥起坐
    瑜伽清腸體操
    腰部左右旋轉操
    左右擺腰運動
    下蹲呼吸操
    側彎伸展操

    4 樂活腸道泡澡浴-消除壓力,放鬆腸道
    天竺葵香草浴
    羅勒香草浴
    Q 泡藥草浴對人體有何好處?
    More
    陳彥甫 營養師

      現職:
      ●新北市營養師公會 常務理事
      ●老人長期照顧中心 營養師
      ●威瑞生物科技股份有限公司 營養講師
      ●立功補習班營養師證照班 公共衛生營養學講師

      經歷:
      ●聯合營養諮詢中心 營養師
      ●基督教醫院營養師
      ●美商蓋曼群島商然健環球股份有限公司 產品顧問

      學歷:
      ●輔仁大學食品科學碩士

      證照:
      ●專技高考營養師
      ●保健食品初級工程師能力鑑定及格
      ●素食廚師丙級執照
      ●美容師丙級執照

      代表著作:
      ●《最健康食物排行榜》
      ●《蔬菜這樣吃最健康》
      ●《素食這樣吃最健康》
      ●《全食物排毒密碼》
      ●《全食物防癌密碼》
      ●《蔬菜營養密碼》
      ●《水果營養密碼》
      ●《五穀雜糧營養密碼》
      ●《超級排毒食物排行榜》
      ●《腸道排毒這樣吃效果佳》
      ●《超級防癌食物排行榜》
      榮獲國民健康署優良健康讀物推介獎!
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    Details

    Released
    2016/10/12
    Language
    Traditional Chinese
    File format
    PDF: Fit in large screen
    Provide Adobe DRM
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    Offer DRM free license
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    ID
    103384
    ISBN
    4715443032605

    調理餐

    營養師

    食材

    清腸

    排毒

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