排毒养瘦.这样吃就对了

作者序落实生活排毒美丽健康相随
中国台湾新光医院妇产科主任林禹宏医师
导读如何使用本书
食谱索引排毒瘦身特效食谱分类索引
引言一定要知道的排毒瘦身常识q&a
q1 我过胖了吗？......................................................14
q2 过胖会生病吗？...................................................15
q3 为什么总是复胖？...............................................16
q4 减肥不摄取脂肪，*好？....................................17
q5 只吃蔬果或吃素，就能瘦？................................17
q6 怎样吃，不复胖？...............................................18
q7 吸烟能变瘦？......................................................20
q8 “油切绿茶”真的能“切油”吗？.....................20
q9 排毒饮食，为什么能变瘦？................................21
q10 如何提升基础代谢率？........................................22
q11 我连喝水都会胖，排毒能改变吗？.....................23
q12 怎么吃，能瘦大腿、臀部肥肉？.........................24
q13 什么是高血脂？...................................................25
q14 如何吃，能有效降胆固醇？................................26
q15 外食族如何排毒瘦身？........................................27
chapter 1 排毒一身轻
你该排毒了吗？............................................................................... 30
简单排毒5要诀................................................................................ 31
排毒明星食物top 10...................................................................... 32
*好的排毒饮料——水（h2o）...................................................... 34
健康自然生机饮食疗法................................................................... 36
让排毒成为生活方式....................................................................... 38
chapter 2 体内净化排毒消脂
新鲜水果类
蔓越莓.................................. 43
草莓......................................44
●草莓芦笋手卷●酸甜莓果冻
蓝莓......................................46
●莓果雪泥●蓝莓果酱
樱桃......................................48
●樱桃虾仁色拉●冰镇水晶樱桃冻
●樱桃香橙汁●粉红樱桃露
葡萄......................................51
柳橙......................................52
●橙汁烩鸡块●鲜橙布丁
梨子......................................54
●百合炖蜜梨●黄瓜香梨汁
芒果......................................56
●果香海鲜●杏仁芒果炒鸡柳
木瓜......................................58
柠檬......................................59
橘子......................................60
●橘醋豆腐●冰糖橘茶
苹果......................................62
●苹果豌豆苗色拉●酸甜苹果鸡块
●高纤苹果饭
葡萄柚.................................. 65
西瓜......................................66
●西瓜翠衣排骨汤●西瓜银耳甜汤
猕猴桃.................................. 68
●酸奶猕猴桃冻●奶香猕猴桃冰沙
龙眼......................................70
●龙眼花生汤●桑葚龙眼茶
菠萝......................................72
●菠萝培根色拉●菠萝葡萄茶
香蕉......................................74
●香蕉布丁●香蕉糯米粥
高纤蔬菜类
红薯叶.................................. 77
●红薯叶味噌汤●红薯叶米苔目
●蒜香红薯叶●麻油炒红薯叶
圆白菜.................................. 80
●可口泡菜●豆腐圆白菜卷
红凤菜.................................. 82
●红凤菜炒蛋●清炒红凤菜
苋菜......................................84
●凉拌苋菜●香油拌苋菜鸡丝
芹菜......................................86
●香芹炒豆干●芹香红枣茶
韭菜......................................88
●韭菜拌核桃●韭菜炒墨鱼
●韭香猪血
明日叶.................................. 91
菠菜......................................92
●蒜香菠菜●菠菜炒蛋
空心菜.................................. 94
●辣炒空心菜●腐乳空心菜
元气根茎类
红薯......................................97
●养生红薯糙米饭●蜜汁红薯
●红薯圆甜汤●红薯红豆汤
土豆....................................100
●烤西红柿镶薯泥●塔香土豆
芦笋....................................102
●金针菇炒芦笋●清炒芦笋百合
洋葱....................................104
●香拌洋葱丝●洋葱炒蛋
●元气洋葱粥
牛蒡....................................107
芋头....................................108
●牛蒡炖芋头●酸奶香芋
胡萝卜................................ 110
●凉拌蔬菜●炒胡萝卜丝
●什锦蔬菜汤●甘蔗胡萝卜汤
莲藕.................................... 113
山药.................................... 114
●西红柿山药泥●山药炒彩椒
可口瓜类
小黄瓜................................ 117
●黄瓜粉条●姜丝脆瓜
●凉拌西红柿黄瓜●和风黄瓜寿司
丝瓜....................................120
●清炒丝瓜百合●蛤蜊丝瓜汤
冬瓜....................................122
●红烧冬瓜●冬瓜镶发菜
南瓜....................................124
●蒜香味噌南瓜●南瓜豆腐饼
●南瓜鸡丁●烤黄金南瓜泥
苦瓜....................................127
●白玉苦瓜色拉●梅香苦瓜
●苦瓜瘦肉清心汤
低卡花果类
彩椒....................................131
秋葵....................................132
●秋葵香拌豆腐●梅香秋葵拌山药
●培根炒秋葵●秋葵炒豆干
●香炒核桃秋葵●三色盖饭
西红柿................................136
●桑葚西红柿黄瓜色拉●西红柿炒蛋
茄子....................................138
●甜椒拌双茄●橘香紫苏茄
西蓝花................................140
●松子花菜色拉●柳松菇烩西蓝花
金针花................................142
●香煎金针嫩鸡●金针花炒肉丝
鲜美菌菇类
香菇....................................145
●双菇拌鸡肉●酥炸梅肉香菇
●小白菜炒香菇●麻油胡椒炒香菇
金针菇................................148
●红烧金针菇●甜豆清炒金针菇
银耳....................................150
●咖喱银耳烩鲜蔬●银耳红枣汤
●青木瓜炖雪耳
黑木耳................................153
●黄豆拌木耳●木耳炒时蔬
平菇....................................155
松茸菇................................156
●茼蒿拌松茸菇●奶油炒双菇
豆类
绿豆....................................159
●高纤绿豆炒饭●香笋绿豆饭
●红枣绿豆粥●奶香绿豆沙
红豆....................................162
●红豆山药汤●香甜豆沙卷
黑豆....................................164
四季豆................................165
黄豆....................................166
●黄豆魔芋粥●西芹黄豆汤
豆腐....................................168
●奶酪西红柿豆腐●海带芽凉拌豆腐
●西红柿豆腐洋葱色拉●红薯叶豆腐羹
●冰糖枸杞子豆腐盅
豌豆....................................172
●香蒜豌豆色拉●豌豆炒墨鱼
风味辛香料
香菜....................................175
大蒜....................................176
●蒜头鲜蚬汤●排毒蒜香粥
葱........................................178
●蜜汁青葱拌彩椒●低卡葱烧魔芋
姜........................................180
●姜炒时蔬●杏仁姜饼
辣椒....................................182
●凉拌蒜味苦瓜●葱爆辣子鸡丁
五谷杂粮类
紫米....................................185
糙米....................................186
●黄豆糙米南瓜粥●鲜蔬糙米粥
薏苡仁................................188
●薏苡仁木耳炒牛蒡●薏苡仁糙米茶
燕麦....................................190
●鸡丁西蓝花粥●红枣燕麦饭
●花生燕麦粥
荞麦....................................193
坚果种子类
花生....................................195
核桃....................................196
●奶酪核桃鸡肉卷●三宝藕粉
松子....................................198
●和风松子鸡肉色拉●松子青酱意大利面
杏仁....................................200
●山药杏仁色拉●杏仁炒鸡丁
●草莓杏仁冻
栗子....................................203
芝麻....................................204
●芝麻拌甜豆●芝麻炒牛蒡
营养奶蛋类
鸡蛋....................................207
●鲜蔬蛋色拉●鲜甜四季豆炒蛋
●奶香鸡肉蒸蛋●芦笋蛋
牛奶....................................210
●香浓木瓜牛奶●焦糖布丁
酸奶....................................212
●葡萄酸奶●芒果芦荟酸奶
海菜海鲜类
海藻类................................215
●酸辣海带●海带炒豌豆
●银鱼紫菜蛋花汤●高纤果冻
鳕鱼....................................218
●清蒸核桃鳕鱼●柠檬鳕鱼
三文鱼................................220
●彩蔬炒三文鱼●三文鱼豆腐味噌汤
鱿鱼....................................222
●凉拌葱花鱿鱼●韭菜炒鱿鱼
牡蛎....................................224
●牡蛎炒蛋●莲子牡蛎汤
海参....................................226
●凉拌海参●竹笋烩海参
滋补肉类
鸡肉.........................................229
●柚香鸡肉色拉●莲子鸡丁
●蒜香鸡肉●百合芡实鸡汤
牛肉.........................................232
●元气牛肉贝果●芒果牛肉卷
●土豆烩牛肉●百合莲子炒牛肉
猪肉.........................................235

chapter 3 体内环保常保健康
让毒无所遁形......................238
认识体内排毒机制...............240
体内宿便清光光...................242
体内排毒好处多...................243
小心血液黏稠带来的危机....244
终结毒素的优良营养素.......246
疾病期的饮食调理...............247
对症食疗排毒肥胖、便秘.........248
对症食疗排毒慢性疲劳、失眠.249
对症食疗排毒糖尿病................250
对症食疗排毒高血压................251
对症食疗排毒高脂血症.............252
对症食疗排毒肝病....................253
【附录】
正常人膳食营养素参考摄取量.254