《吴希素营养师专栏》运动期间所需的水分

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
如何摄入更多钙质？

多项研究发现钙质的摄入量与减重有密切的关连，高钙质摄入量能减低体重或体重的增长会较少。研究也显示低脂的乳制品能帮助脂肪燃烧。成人平均每天需要摄取1000毫克的钙质。以下的方法能帮助你增加钙质摄入量：

1. 如果你不喜欢脱脂奶或低脂奶(1%)，你可以尝试以加钙橙汁或豆奶来代替(约300毫克钙质)，配搭一块加入杏仁牛油的吐司(约43毫克钙质)。

2. 於三明治中加入低脂奶酪(每盎司含221毫克钙质)。

3. 於原味爆米花中撒上帕尔马(Parmesan) 奶酪 (每2汤匙含138毫克钙质)。

4. 将芥蓝菜(collard greens)(每杯含226毫克钙质)、甘蓝菜(每杯含179毫克钙质)或白菜(每杯含258毫克钙质)加入晚餐中。

5. 於低脂原味乳酪中加入蓝莓和果冻(每杯含415毫克钙质)，低脂水果乳酪(每杯含245-384毫克)或半杯香草味冰乳酪(含103毫克钙质)可作为甜点。

想减重吗?请致电626-283-5128与吴希素注册营养师预约免费体重分析及订立减重目标

最新活动追踪: 糖尿病预防及长期病患护理讲座
日期: 5/21/11 (星期六)
时间: 早上9:15 至 下午12:00
地点: Almansor Court: 700 S.Almansor St., Alhambra, CA 91801
内容: 糖尿病的成因及预防方法
糖尿病健康餐
能有效预防糖尿病的运动
从中医角度及中药治疗糖尿病
座位有限，额满即止，预约请致电626-956-8200