想減肥keep fit的女仕們要注意了!
以下是一些常吃食物的熱量表,一位成年女性每日大約需要吸收1600KCal,如果不想體重超標的話記緊不可進食過量;如果想減肥的話,每日所吸收的卡路里,應該比正常應該吸收的少200-300KCal: 例如正常每日要吸收1400KCal, 那減肥的姊妹們便要維持進食1200KCal以下的卡路里了。
(究竟一日要進食幾多卡路里呢?唔想自己慢慢計,請使用我們的減肥計算機)
不同性別、年齡、體形甚至工作的人士,每日所需熱量也不同,詳細如下:
每日所需卡路里
男性 | |||
勞動型 | 微動型 | 靜止型 | |
小形骨架 | 1900 – 2100 Kcal | 1700 – 1900 Kcal | 1500 – 1700 Kcal |
普通骨架 | 2100 – 2300 Kcal | 1800 – 2100 Kcal | 1600 – 1800 Kcal |
大形骨架 | 2200 – 2400 Kcal | 2000 – 2200 Kcal | 1800 – 2000 Kcal |
女性 | |||
勞動型 | 微動型 | 靜止型 | |
小形骨架 (153cm 以下) | 1500 – 1800 Kcal | 1200 – 1500 Kcal | 1000 – 1200 Kcal |
普通骨架 (156 – 165cm) | 1600 – 1900 Kcal | 1400 – 1600 Kcal | 1200 – 1400 Kcal |
大形骨架 (165cm 以上) | 1800 – 2000 Kcal | 1600 – 1800 Kcal | 1400 – 1600 Kcal |
* 勞動型: |
運動員、記者、清潔工人等 | ||
微動型: |
寫作、售貨員、發育中青少年 | ||
靜止型: |
學生、文職人土、老人 |
男性與女性所需卡路里
男 | 女 | |
10歲 | 2200 Kcal | 2100 Kcal |
13歲 | 2700 Kcal | 2400 Kcal |
16 – 18歲 | 3100 Kcal | 2200 Kcal |
18 – 35歲 | 1800 Kcal | 2000 Kcal |
35 – 55歲 | 2500 Kcal | 1800 Kcal |
55 – 75歲 | 2100 Kcal | 1500 Kcal |
食物的卡路里表
另備單位轉換表作參考:
- 1安士 = 28克
- 1兩 = 40克
- 1中號碗約240毫升
蔬菜 | 分量 | 卡路里 |
白菜(水煮) | 1中號碗(170克) | 20 |
椰菜花(水煮) | 1中號碗(150克) | 34 |
西蘭花(水煮) | 1中號碗(156克) | 44 |
生菜 | 1中號碗(56克) | 10 |
甘筍(水煮) | 1條(72克) | 32 |
粟米 | 1條(125克) 1 | 120 |
青豆(水煮) | 碗(196克) | 231 |
薯仔去皮(烚) | 1個(135克) | 117 |
水果 | 分量 | 卡路里 |
蘋果 | 1個(小型)(138克) | 80 |
橙 | 1個(小型)(131克) | 60 |
雪梨 | 1個(中型)(170克) 1 | 60 |
香蕉 | 隻(175克) | 105 |
皇帝蕉 | 1隻(85克) | 47 |
提子 | 10粒(50克) | 35 |
荔枝 | 10粒(120克) | 70 |
西瓜 | 1中號碗(160克) | 51 |
芒果 | 1個(300克) | 135 |
牛油果 | 1個(454克) | 340 |
脂肪 | 分量 | 卡路里 |
低脂牛油 | 1茶匙(5克) | 18 |
植物牛油 | 1茶匙(5克) | 34 |
牛油 | 1茶匙(5克) | 36 |
芥花籽油 | 1湯匙(14克) | 125 |
粟米油 | 1湯匙(14克) | 125 |
花生油 | 1湯匙(14克) | 125 |
沙律醬 | 1湯匙(15克) | 60 |
低熱量沙律醬 | 1湯匙(15克) | 35 |
飲品 | 分量 | 卡路里 |
可樂汽水 | 1罐(355毫升) | 150 |
代糖汽水 | 1罐(355毫升) | 2 |
清茶 | 1杯(240毫升) | 2 |
咖啡 | 1杯(240毫升) | 2 |
維他奶 | 1盒(250毫升) | 120 |
葡萄適 | 1細樽(275毫升) | 198 |
利賓納 | 1/3杯(70毫升) | 160 |
純橙汁(不加糖) | 1杯(240毫升) | 114 |
蜂蜜綠茶 | 1樽(500毫升) | 75 |
寶礦力 | 1罐(330毫升) | 79 |
佳得樂 | 1樽(615毫升) | 148 |
奶類 | 分量 | 卡路里 |
全脂牛奶 | 1杯(240毫升) | 150 |
低脂牛奶 | 1杯(240毫升) | 121 |
高鈣低脂牛奶 | 1杯(240毫升) | 134 |
脫脂奶 | 1杯(240毫升) | 91 |
全脂朱古力奶 | 1杯(240毫升) | 205 |
低脂朱古力奶 | 1杯(240毫升) | 165 |
煉奶 | ≈ 6茶匙(38克) | 123 |
全脂淡奶 | ≈ 6茶匙(32克) | 42 |
朱古力奶昔 | 1.25杯(283毫升) | 360 |
雲呢拿奶昔 | 1.25杯(283毫升) | 314 |
益力多 | 1瓶(100毫升) | 70 |
好立克 | 2滿茶匙(15克) | 59 |
阿華田 | 1平湯匙(7克) | 26 |
朱古力粉 | 1滿湯匙(6克) | 22 |
芝士 | 1片 | 107 |
低脂果味乳酪 | 1小杯(150克) | 129 |
其他 | 分量 | 卡路里 |
砂糖 | 1平茶匙(5克) | 20 |
蜜糖 | 2平茶匙(15克) | 43 |
果醬 | 2平茶匙(15克) | 39 |
花生醬 | 2平茶匙(15克) | 93 |
糖膠 | 1湯匙(20克) | 60 |
五穀類 | 分量 | 卡路里 |
白飯 | 1中號碗(用米64克) | 234 |
白粥 | 1中號碗(24克米) | 88 |
米粉(熟,未連湯) | 1中號碗(140克) | 173 |
河粉(熟,未連湯) | 1中號碗(140克) | 284 |
意粉(熟,未連湯) | 1中號碗(140克) | 174 |
通心粉(熟,未連湯) | 1中號碗(165克) | 167 |
上海麵 | 1個(58克) | 207 |
蛋麵 | 1個(55克) | 215 |
伊麵 | 1個(細)(80克) | 404 |
即食麵 | 1個(100克) | 455 |
麥皮(熟) | 1中號碗(生)(56克) | 180 |
早餐粟米片 | 1中號碗(25克) | 92 |
包、餅、糕點類 | 分量 | 卡路里 |
漢堡包 | 1個 (102克) | 260 |
芝士漢堡包 | 1個 (116克) | 310 |
魚柳包 | 1個 (142克) | 440 |
煙肉蛋漢堡包 | 1個 (138克) | 290 |
豬柳漢堡包 | 1個 (117克) | 370 |
豬柳蛋漢堡包 | 1個 (167克) | 440 |
火腿三文治 | 1份 (122克) | 262 |
芝士火腿三文治 | 1份 (146克) | 353 |
熱狗包 | 1個 (120克) | 300 |
牛角包 | 1個 (41克) | 180 |
方包(厚身) | 1片 (50克) | 125 |
豬仔包 | 1個 (60克) | 169 |
雞尾包 | 1個 (65克) | 221 |
菠蘿包 | 1個 (70克) | 235 |
忌廉檳 | 1個 (80克) | 280 |
油條 | 1條 (75克) | 210 |
克力架餅 | 1塊 (8克) | 35 |
甜茶餅 | 1塊 (8克) | 28 |
消化餅 | 1塊 (15克) | 71 |
朱古力夾心餅 |
3件 (31克) | 160 |
鬆厚薄餅(芝士) |
2件 (200克) |
492 |
薄脆薄餅(芝士) |
2件 (150克) |
398 |
芝士蛋糕(直徑9吋) |
1/12個 |
278 |
魚、蛋、肉類 | 分量 | 卡路里 |
雞肉香腸 | 1條(45克) | 115 |
火腿 | 2片(57克) | 103 |
燒豬排骨(半肥瘦) | 85克 | 270 |
煎豬扒(半肥瘦) | 89克 | 334 |
煎豬扒(全瘦) | 67克 | 178 |
燒肉(半肥瘦連皮) | 75克 | 248 |
燒肉(全瘦) | 75克 | 170 |
臘腸 | 1條(40克) | 208 |
炸雞翼 | 1隻(55克) | 178 |
炸雞上髀 | 1件(104克) | 294 |
炸雞小腿 | 1件(57克) | 146 |
炸雞塊 | 6件(130克) | 352 |
燒鴨肉(連皮) | 半隻(382克) | 1287 |
燒鴨肉(不連皮) | 半隻(221克) | 445 |
燒鵝肉(連皮) | 半隻(774克) | 2362 |
燒鵝肉(不連皮) | 半隻(591克) | 1406 |
銀雪魚(白灼) | 100克 | 102 |
吞拿魚(水浸) | 85克 | 111 |
吞拿魚(油浸) | 85克 | 163 |
紅衫魚(生,淨肉) | 2兩(75克) | 85 |
大魚腩(生,連皮去骨) | 2兩(75克) | 57 |
白灼蝦 | 100克 | 99 |
烚蛋 | 1隻(50克) | 74 |
煎蛋 | 1隻(50克) | 118 |
火腿芝士奄列 | 1份(118克) | 290 |
乾豆/豆製品 | 分量 | 卡路里 |
眉豆(熟) | 1碗(171克) | 198 |
紅豆(熟) | 1碗(256克) | 208 |
黃豆(熟) | 1碗(172克) | 298 |
豆腐 | 1磚(112克) | 85 |
豆腐泡 | 6個(100克) | 316 |
盒裝豆腐花 | 1盒(240克) | 150 |
點心 | 分量 1 | 卡路里 |
蝦餃 | 1件(16克) | 37 |
燒賣 | 件(16克) | 42 |
雞扎 | 1件(50克) | 45 |
粉果 | 1件(20克) | 44 |
潮州粉果 | 1件(57克) | 113 |
魚翅餃 | 1件(15克) | 39 |
山竹牛肉 | 1件(42克) | 94 |
排骨 | 1件(20克) | 37 |
叉燒包 | 1個(細)(38克) | 94 |
豆沙包 | 1個(細)(33克) | 80 |
蓮蓉包 | 1個(細)(33克) | 97 |
蘿蔔糕(煎) | 1件(58克) | 80 |
齋腸粉 | 1條(57克) | 66 |
牛肉腸粉 | 1條(78克) | 79 |
鹹肉粽 | 1隻(135克) | 325 |
春卷 | 1條(40克) | 136 |
芋角 | 1件(26克) | 113 |
炸兩 | 1碟(150克) | 550 |
零食 | 分量 | 卡路里 |
芝士圈 | 1小包 (25克) | 125 |
焗花生(不連殼) | 28粒 (28克) | 170 |
焗栗子 | 3粒 (28克) | 68 |
果汁糖 | 5粒 (28克) | 98 |
朱古力 | 1小包 (50克) | 265 |
雲呢拿雪糕 | 1杯 (133克) | 269 |
果汁雪條 | 1條 (92克) | 57 |
炸薯條(細) | 1包 (68克) | 220 |
炸薯條(中) | 1包 (97克) | 320 |
炸薯條(大) | 1包 (122克) | 400 |
炸薯片(中) | 1包 (100克) 5 | 533 |
魚肉燒賣 | 粒 | 160 |
炸魚旦 | 粒 | 115 |
日式章魚丸 | 粒 | 113 |
雞蛋仔 | 底 | 399 |
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TOP !!! Beautiful quiet 1-room apartment / kitchen / bath / WC / SAT-TV / Internet / washing machine In the countryside, comfortable, at the end of a cul-de-sac, bright quiet 1-room apartment with separate, private entrance. TOP !!! The apartment was completely renovated in May 2018 and refurbished. TOP !!! Parking is available on the public road and are always available. TOP !!! The apartment has a 40 inch satellite TV, a washing machine, as well as internet (wi-fi) for a small fee. An iron and ironing board are also available. In the kitchen you will find an oven with ceramic hob, a dishwasher, a refrigerator with 4-star freezer, a coffee machine, kettle and a toaster. The chocolate “shop” factory outlet of the world-famous brand Ritter Sport as well as the Ritter Museum and the Ritter Museums-Café can be reached after about 450 meters or 6 minutes on foot. For nature lovers, the beautiful Schönbuch forest invites you right outside the front door to walks or hikes. Waldenbuch is located on the northern edge of the forest and the natural park Schönbuch about 17 km south of Stuttgart and has about 8500 inhabitants. It is about 14 km to Böblingen, 19 km to Tübingen and about 12 km to the Messe Stuttgart. Idyllically located in the valley, Waldenbuch today radiates a special charm with its half-timbered houses, fountains and seasons in the historic old town center. Both the town church of St. Veit with its 36 meter high church tower and the beautiful castle delight the guests. 24h check-in by arrangement possible Food discounters such as Lidl, DM drugstore market, penny market and beverage market can be reached on foot in about 5 to 20 minutes. Due to the quiet but central location of the apartment is by car in a short time in Stuttgart, Tübingen, Esslingen, Böblingen the outlet city Metzingen or Sindelfingen.
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