《吳希素營養師專欄》運動期間所需的水分

How to boost your Calcium Intake?

Several studies have linked higher calcium intakes to lower body weight or less weight gain over time. Low fat dairy products are shown to help with fat burn. As adults, we all need an average of 1000 mg of Calcium a day.

Here are some ways to boost your Calcium intake:

1. If you don't like skim or lowfat (1%) milk, try calcium fortified orange juice or soy milk (e.g. Silk) (around 300 mg) and a slice of toast with almond butter (43 mg per tablespoon).

2. Add a slice of low fat Swiss cheese to your sandwich (221 mg per ounce).

3. Sprinkle Parmesan on your plain popcorn (138 mg for 2 tablespoons)

4. Serve a side of collard greens (226 mg per cup), kale (179 mg per cup) or bok choy (258 mg per cup) at dinner.

5.5. For dessert, have a Plain Lowfat Yogurt with berries and jelly (415 mg per cup), a low fat fruiit yogurt (245-384 mg per cup), or 1/2 cup of soft serve vanilla frozen yogurt (103 mg).

Interested in getting help with losing weight? Schedule an appointment for a FREE body composition analysis with Hazel the dietitian and discuss about your goals. Hazel can tailor-made weight management program to meet your needs. Appointment: 626-283-5128

Upcoming Event: Diabetes Prevention and Long Term Care Seminar (Cantonese)
Date: 5/21/11 (Saturday)
Time: 9:15am - 12:00pm
Location: Almansor Court: 700 S.Almansor St., Alhambra, CA 91801
Limited seats please reserve through 626-956-8200
如何攝入更多鈣質？

多項研究發現鈣質的攝入量與減重有密切的關連，高鈣質攝入量能減低體重或體重的增長會較少。研究也顯示低脂的乳製品能幫助脂肪燃燒。成人平均每天需要攝取1000毫克的鈣質。以下的方法能幫助你增加鈣質攝入量：

1. 如果你不喜歡脫脂奶或低脂奶(1%)，你可以嘗試以加鈣橙汁或豆奶來代替(約300毫克鈣質)，配搭一塊加入杏仁牛油的吐司(約43毫克鈣質)。

2. 於三明治中加入低脂奶酪(每盎司含221毫克鈣質)。

3. 於原味爆米花中撒上帕爾馬(Parmesan) 奶酪 (每2湯匙含138毫克鈣質)。

4. 將芥藍菜(collard greens)(每杯含226毫克鈣質)、甘藍菜(每杯含179毫克鈣質)或白菜(每杯含258毫克鈣質)加入晚餐中。

5. 於低脂原味乳酪中加入藍莓和果凍(每杯含415毫克鈣質)，低脂水果乳酪(每杯含245-384毫克)或半杯香草味冰乳酪(含103毫克鈣質)可作為甜點。

想減重嗎?請致電626-283-5128與吳希素註冊營養師預約免費體重分析及訂立減重目標

最新活動追蹤: 糖尿病預防及長期病患護理講座
日期: 5/21/11 (星期六)
時間: 早上9:15 至 下午12:00
地點: Almansor Court: 700 S.Almansor St., Alhambra, CA 91801
內容: 糖尿病的成因及預防方法
糖尿病健康餐
能有效預防糖尿病的運動
從中醫角度及中藥治療糖尿病
座位有限，額滿即止，預約請致電626-956-8200