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KingStone

【繁體】低醣.生酮常備菜:不挨餓、不用喝油、醣質不超標,80道吃進優質肉類.海鮮.酪梨.好油脂,家常口味的生酮常備食譜

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KingStone

【繁體】低醣.生酮常備菜:不挨餓、不用喝油、醣質不超標,80道吃進優質肉類.海鮮.酪梨.好油脂,家常口味的生酮常備食譜

Name: 【繁體】低醣.生酮常備菜:不挨餓、不用喝油、醣質不超標,80道吃進優質肉類.海鮮.酪梨.好油脂,家常口味的生酮常備食譜
Brand: KingStone
SKU: 3136000981
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【第一本生酮常備料理專書】
想執行低醣生酮飲食法
到底要怎麼吃才會事半功倍？
生酮助攻好食材+三步驟簡便料理+天天這樣吃
80道低醣生酮常備菜食譜
讓你心情愉悅、成功瘦身、精神變好不疲累！

●「生酮常備料理」特色

1、簡單易做，無料理經驗者也能立即上手。
2、一次做好多天分量，簡單煮、輕鬆吃。
3、80道常備料理，每天自由搭配吃不膩。

●「低醣、高脂、中蛋白」－－本書食譜聚焦有「助攻」效果的好食材

本書針對對低醣生酮效果有加分的食材所設計，這些食材包含：
*生酮飲食需要「多吃好的脂肪」，身體才有可能產生酮體。例如:草飼奶油、冷壓椰子油、冷壓橄欖油、冷壓苦茶油、動物性脂肪（牛油、豬油）等好油，讓身體更有效率的自動進入生酮模式。
*多吃也不用擔心超標的安心好食材，例如：酪梨、藍莓、綠色蔬菜、雞蛋等等，不需刻意計算分量，輕鬆執行。

●教你把好食材巧妙變身「常備菜」，生酮效果倍增

1.怕油膩或不想喝油，也能順利補充好油的聰明做法
*把好油製作成醬汁佐餐，搭配肉類、海鮮，或是作為沙拉淋醬都很美味。
*富含油脂的肉品，變身清爽料理，補充好脂肪又不油膩。
*利用富含脂肪、幾乎不含碳水化合物的酪梨做成料理，輕鬆融入每天的常備菜色。

2.宜多吃的重點食材，變換各種吃法
*酪梨：除了直接吃，還可以做成飲品、沙拉、餡料、與肉品搭配料理等多變吃法。
*優質肉品：買了草飼牛肉、五花肉，卻不知該怎麼吃？本書針對肉品，推出各式料理法，可以用平底鍋煎、用烤箱烤，甚至是香滷、涼拌等手法，餐餐變換不同吃法。
*雞蛋：除了水煮蛋、炒蛋，還可以做成生酮歐姆蛋、蛋仔煎、皮披蕯，不論是正餐、小吃、小點都美味。

3.想吃熟悉食物卻必須低醣時，可以這樣做
*無法吃三明治、漢堡，用蛋取代吐司麵包，夾上美味內餡，一樣滿足且飽足。
*想要大口喝飲料、大口吃甜點時，用赤藻糖醇、無糖巧克力、檸檬汁作為調味，吃下甜蜜、吃進安心。
*防彈咖啡、無乳拿鐵、生酮歐姆蛋、酪梨蛋堡，生酮飲食一樣能夠享受悠閒的早午餐、下午茶。

4.生活實在不能沒甜點－－不是烘焙咖，也能成功做出低醣點心
*沒有烤箱也ok：利用平底鍋煎出有如鹹派口感的檸檬鮭魚餡餅；攪一攪、拌一拌，冰到冰箱即能定型的營養堅果小點。
*料理老師特別研發的生酮配方：用赤蘚糖取代一般砂糖，杏仁粉、椰子粉取代麵粉，做出吃起來與一般甜點無差異的生酮布朗尼、生酮水果鬆餅。

●加碼企畫：外食指南

無法自行準備，而需要外食時，也能執行低醣生酮。本單元特別規劃，針對外食環境的飲食選購建議，其中包含：
1. 台式快餐／自助餐／飲食店
2. 便利商店
3. 各式料理餐廳:如：火鍋店／日式料理／咖啡店等等

●特別收錄

*生酮必吃十大好食材
*生酮敵人十大壞食材

本書使用方式
什麼是「低醣生酮飲食」？
「低醣生酮飲食」的好處
「低醣生酮飲食」該怎麼吃？
如何計算碳水化合物、蛋白質的攝取量？
如何知道身體「生酮」了沒？
享受生酮飲食帶來的變化
生酮必吃十大好食材
生酮拒吃十大壞食材
營養師的低醣生酮飲食建議
低醣生酮飲食兩週菜單

Part1　好油脂醬料──自製優質醬料，輕鬆補充大量油脂
1. 松子羅勒酮醬
2. 夏威夷豆沾醬
3. 酪梨果油調味醬
4. 檸檬奇芽籽沙拉醬
5. 橄欖油醋醬
6. 香草沙拉醬
7. 希臘優格沙拉醬
8. 培根鮮奶油蘑菇醬

Part2　肉類──運用多種肉品，餐餐變化不同吃法
．肉料理：豬肉
9. 酥炸豬五花
10. 減鹽減糖三層肉
11. 生酮獅子頭肉丸
12. 空心菜炒薑黃豬肉條
13. 奶油炒松阪豬高麗菜
14. 豬絞肉茄子
15. 自製五花肉丸湯
．肉料理：雞鴨肉
16. 生酮油封鴨
17. 生酮炸雞
18. 生酮美乃滋
19. 乳酪起司風琴烤雞
20. 焗烤奶油七里香
21. 香滷無糖雞大腿
22. 鹽焗雞翅
．肉料理：牛肉
23. 低碳普羅旺斯燉牛肋條
24. 牛肉起司漢堡排
25. 花椰酪梨牛肋鍋
26. 蘿蔓紅燒牛腩
27. 玫瑰鹽香煎牛排佐綠花椰
28. 低碳爆漿牛肉丸

Part3　海鮮──補充足夠蛋白質，美味營養不挨餓
29. 酪梨鮭魚
30. 紙包百里香鮭魚
31. 煙燻鮭魚＆山羊起司
32. 乾煎舫魚佐松子羅勒醬
33. 奶油檸香多利魚
34. 酪梨白肉魚
35. 綠橄欖奶油白醬魚
36. 鱸魚白花椰
37. 生菜包烤蝦
38. 辣味蝦與雙花椰
39. 芹菜炒三鮮

Part4　蔬食沙拉──低卡、低碳、高纖維，吃再多也不怕
40. 青檸涼拌海鮮沙拉
41. 紫甘籃炙雞腿沙拉
42. 迷你珍珠甘籃乾酪
43. 酪梨番茄蛋沙拉
44. 炙燒奶油白里香蘑菇
45. 低碳蘑菇白花椰
46. 培根酪梨蔬菜捲
47. 焗烤櫛瓜捲
48. 櫛瓜西芹雪花牛溫沙拉
49. 泡菜豬肉沙拉

Part5　酪梨料理──享受超級生酮食物的多變吃法
50. 鮪魚酪梨盅
51. 酪梨海參捲
52. 橙汁酪梨鮮蝦
53. 雞蛋培根酪梨
54. 酪梨乳酪烘蛋
55. 酪梨培根蛋漢堡
56. 鐵鍋烤酪梨蛋

Part6　蛋料理──常備好食材，簡單料理、就能快速上菜
57. 三色豆酪梨馬芬烤蛋
58. 肉末番茄蒸蛋
59. 美式奶油炒蛋
60. 生酮蛋仔煎
61. 虎皮歐姆蛋
62. 生酮蛋披薩
63. 豬油滷蛋板豆腐
64. 生酮起司蛋堡
65. 蘑菇蛋餅

Part7　飲品＆點心料理──
66. 生酮無乳拿鐵
67. 奶油生酮熱可可
68. 防彈咖啡
69. 生酮酪梨牛奶
70. 藍莓馬斯卡朋蛋糕
71. 生酮冰淇淋
72. 椰子巧克力
73. 生酮巧克力布朗尼
74. 義式雜糧巧克力棒
75. 免烤椰子堅果條
76. 黑眼豆豆小圓餅
77. 黑巧克力一口點心
78. 生酮藍莓鬆餅
79. 豐盛組合早午餐
80. 檸檬鮭魚餡餅

附錄　超方便！外食族也能輕鬆實踐「生酮飲食」
外食族怎麼吃？
外食族

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