a*********8
发帖数: 5368 | 1 鱼不够吃，买了一大块salmon，找了个recipe，做了这个Salmon Pomodoro外加
strawberry spinach salad，真是太好吃啦！ |
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c******y
发帖数: 10397 | 2 比美国国宴强
转自food版，core的餐
D’Anjou Pear Salad with Farmstead Goat Cheese
Fennel, Black Walnuts, and White Balsamic
Poached Maine Lobster
Orange Glazed Carrots and Black Trumpet Mushrooms
Dumol Chardonnay “Russian River” 2008
Lemon Sorbet
Dry Aged Rib Eye with Buttermilk Crisp Onions
Double Stuffed Potatoes and Creamed Spinach
Quilceda Creek Cabernet “Columbia Valley” 2005
Old Fashioned Apple Pie with
Vanilla Ice Cream
Poet’s Leap Riesling “Botrytis” 200... 阅读全帖 |
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l*******G
发帖数: 1191 | 3 电话里留言说各种berry 都有，其他蔬菜我想应该不缺。有空我再打个电话问问
网上现在说的情况：
Today we grow 14 acres of strawberries, 2 acres of tart cherries, 1/2 acre of sweet cherries, 1 1/2 acres black raspberries, 3 acres of red raspberries, 1/4 acre of purple raspberries, 5 acres of blueberries, 1 1/2 acres of thornless blackberries, 14 acres of peaches, 1/2 acres of nectarines, 16 acres of apples and 15-20 acres of vegetables including spinach, beets, tomatoes, cantaloupes, broccoli, and pumpkins. |
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l**n
发帖数: 7272 | 4 菜单：
韩国泡菜锅
Lemony Cream Cheese Cookies
红油腰花
南蛮渍和风小鱼 （想尝尝这个）
鲜虾芦笋浓汤
油焖笋
野菇意大利香肠
buffalo wings
泰式芒果沙拉
马德琳贝壳蛋糕
泰式绿咖喱鸡
凉拌香辣牛筋
新加坡肉骨茶
印尼风味糖水
quinoa salad
羊肉手抓饭
french spinach quiche
India balti chicken
BBQ pork
菠萝蛋糕
Dinner Roll
salad
柠檬虾
chocolate cookie
pizza margherita
non-dairy pizza with veggie
八宝饭
红酒炖牛肉
果盘
smoke salmon
夫妻肺片
摩卡芒果蛋糕（这个漂亮） |
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g*******n
发帖数: 12458 | 5 下面是 15种相对安全的食物： Clean 15
The group also lists the "Clean 15," or those that rank lowest in pesticide
residues. These are:
1. Onions 洋葱
2. Sweet Corn 玉米
3. Pineapples 菠萝
4. Avocado 鳄梨
5. Asparagus 芦笋
6. Sweet peas 甜豌豆
7. Mangoes 芒果
8. Eggplant 茄子
9. Domestic cantaloupe 美国产哈密瓜
10. Kiwi ... 阅读全帖 |
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r*f
发帖数: 39119 | 6 pumpernickel bread?
it's dark and tastes good with spinach dip(which is not cheap either if
bought from store).
里面深色的是切块了的， |
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r*f
发帖数: 39119 | 7 I am in Toronto...We didn't go to any restaurant listed in winterlicious
event, however we decided to go to one of Il Fornello's locations, which
also has promotion called winterdelicious for weeknight dinner from
Monday through Friday.
The starters were nice...including
Tuscan bean soup with Swiss chard and smoked bacon
Caesar salad with herbed croutons and shaved grana padano
Shaved beet and spinach salad with pinenuts, buttermilk dressing and melba
toast
For the main courses, the pastas order |
|
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r*******u
发帖数: 8732 | 9 初春种菜
热门之选
踏入三月，便是一眾农务热爱者出动的时机，选购心仪种子回家培植。不喜欢在后园落
手落脚的，可把耕地转移室内。从播种到收割，都只需约三至四星期，而很多热门蔬菜
，例如菜心、菠菜等都轻易种植。把蔬菜盘放在厨房内，随手拈来便能食用。种菜炒菜
一条龙，确是慳钱之道。
West Coast Seeds的经理Mark Macdonald(左图)说︰「种植蔬菜是家庭乐，加上楼价高
涨，城市人都搬到柏文居住。没有私人后园，不代表没有种植空间。室内种菜的简易方
便，更吸引很多年青人加入种植行列。」室内种植有各款配套，就如「流动种植盘」(
右图)，设有LED节能光管，能提供二十四小时充足光线。而且盖顶的高度能随意调校，
就算植物生长速度较快，需要更多向上发展的空间，此流动盘都能给予配合。
但Mark说，不是所有疏菜都能在室内培植，例如玉米和胡萝卜等，它们需要较大的生长
空间，所以不适合在盘中播种。而一般蔬菜，在三至四星期后便可摘下食用，只要加上
适当水份或阳光，短时间内便可收到成效。Mark為大家推荐以下八款的热门蔬菜种子，
以供参考。
Choi Sum菜心
●简介︰适合在清凉时节种植，... 阅读全帖 |
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y*****y
发帖数: 3433 | 10 ☆─────────────────────────────────────☆
spinach (菠菜叔叔) 于 (Mon Oct 8 19:13:36 2007) 提到:
去骑一条新的trail,不成想有一个很高的step bridge,一时没心理准备，一慌神掉了
下去，还好没骨折，摔了个lung collapse,挣扎着走到公路边。
打911叫ambulance来去ER,呆了一夜今天才回来。
人生完整了。
总结经验，新的trail一定要先搞好调查，如果有超过自己能力的东西就不要骑了。
另外，就是骑也要先慢点，万一有什么surprise还可以煞住。
马上过冬了，今年的mtb season以此首场了，呜呜
插曲，在trail上往出走的时候，碰见一个40多岁的大叔，说“看样子你是肋骨折了，
这个常见，我已经摔折过两回了”（倒。。。）
☆─────────────────────────────────────☆
SurfingCat (SurfingCat) 于 (Mon Oct 8 19:16:15 2007) 提到:
安慰以下，发个包子给你，
昨天我一路在盘山 |
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w******e
发帖数: 493 | 11 发信人: yccyccy (yy), 信区: Cycling
标 题: mitbbs自行车版骑行服统计帖
发信站: BBS 未名空间站 (Fri Jul 18 23:37:27 2008), 转信
montage大牛愿意为本版设计专用骑行服，采用Cast***（等我再查一下）的底版，如果
能够凑够50件，可以每件成本降到60元。从设计开始周期大概两个月。
具体细节当然还需要再议，本帖大概统计一下感兴趣的人数，希望大家踊跃报名。弄个
本版车队专用服还是很有意义的，以后有什么大的活动（比如STP这样的）可以统一穿
一天，不用担心没有机会show off自己的Assos jacket什么的，因为这种活动一般都是
多天的，可以换衣服。
目前件数：31
ppowl: 2
cookiejar: 2
yccyccy: 1
whatelse: 1
montage: 1
eigenface: 1, maybe more
hengmei2: 1
dahun: 1
smugmug: 1
denali: 1
spinach: 1
secondreef: 1
saja: 1
ffviii: 2
qun: 1 |
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p***l
发帖数: 904 | 12 ☆─────────────────────────────────────☆
spinach (菠菜数熟) 于 (Wed Aug 6 12:15:44 2008) 提到:
书上说要用alcohol clean brake pad surface and rim surface.
大家都怎么clean?
☆─────────────────────────────────────☆
weatherx (贫农--砖头党，金牌小密探) 于 (Wed Aug 6 13:14:04 2008) 提到:
just wipe off the pads and rims with some clean rag. don't use alchohol
unless there's grease or oil. pick out bits of rocks embedded in the pads.
以下是附件内容: |
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C*****a
发帖数: 2242 | 13 这是我们学校的营养咨询师推荐的
1）Lean Red Meat (93% lean, top rounds, or sirloin)
2) Salmon
3) Omega-3 Eggs
4) Low-fat Yoguart
5) Sweet potatoes and Squash
6) Spinach
7) Tomatoes
8) Cruciferous Vegetables - Broccoli, Cauliflower, Cabbage
9) Allium Family - Onions, Garlic, Chives, Leeks, Shallots and Scallions
10) Citrus Fruits
11) Mixed Beans and Lentils
12) Skim Milk
13) Whole Oats & Grains
14) Mixed Nuts
15) Avocados
16) Olive & Olive Oil
17) Brown Rice
18) Flax Seeds
19) Dark Chocolate
20) Mixed Berries |
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d*i
发帖数: 9453 | 14 ☆─────────────────────────────────────☆
Cortega (Emmanuel) 于 (Sat Jul 28 02:25:18 2007) 提到:
这是我们学校的营养咨询师推荐的
1）Lean Red Meat (93% lean, top rounds, or sirloin)
2) Salmon
3) Omega-3 Eggs
4) Low-fat Yoguart
5) Sweet potatoes and Squash
6) Spinach
7) Tomatoes
8) Cruciferous Vegetables - Broccoli, Cauliflower, Cabbage
9) Allium Family - Onions, Garlic, Chives, Leeks, Shallots and Scallions
10) Citrus Fruits
11) Mixed Beans and Lentils
12) Skim Milk
13) Whole Oats & Grains
14) Mixed Nuts
15) Avoc |
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m**k
发帖数: 18660 | 15 作了小研究.hehe
Purines - 嘌呤
Gout - 痛风
Uric acid - 尿酸。
痛风是尿酸代谢疾病。尿酸是嘌呤代谢产物。一般人可以把尿酸排掉。
但是一些人无法排掉。就是痛风。
痛风的人要少吃嘌呤
很多健康食物有不少嘌呤. 包括海鲜，鱼类，肉类，菜花，豆类，蘑菇，燕麦.
that most of the purine-containing foods included within the World's
Healthiest Foods - asparagus, cauliflower, chicken, kidney beans, lima beans
, mushrooms, navy beans, oatmeal, peas salmon, spinach, and tuna
所以没有必要考虑嘌呤过多. 对一般人.this is the bottom line
http://www.whfoods.org/genpage.php?tname=george&dbid=51
http://www.whfoods.org/genpage.php?tname=geor |
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A*******8
发帖数: 1453 | 16 早晨9:30 早餐 一小碗minestrone 加 四个mozzarella sticks
下午1:30 午餐 （见图）
一小盘salad ( greens, tomato slices, pine nuts and sliced almonds, with
homemade vinaigrette dressing)
omelet （2 eggs, with mushrooms, spinach, one pepperoncini, and some sun-
dried tomatoes)
一点鸡肉
下午3：30 太饿了，吃了一份lean cuisine的penne with pesto and grilled chicken
(390 calories)，还有一点omelet,和午餐一样。
晚上7-8点 一个小时的力量训练 做了10组动作，每组有4次， 每次10-15个。锻炼了各
个主要部位。运动量一般。
晚上8:00运动之后立刻吃了一个苹果。
晚上9：00 又做了一个omelet （3 eggs, 2 slices of mozzarella cheese, and some |
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m**k
发帖数: 18660 | 17 ABS DIET POWER:
absdiet.com
A: Almond (nuts)
B: Beans (Legumes)
S: Spinach (other green vege)
D: Dairy
I: Instant Oatmeal
E: Eggs
T: Turkey and (other lean meat)
P: Peanut Butter
O: Olive Oil
W: Whole grain
E: Extra Protein (Whey) Powder
R: Raspberries (other berries |
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f******g
发帖数: 13917 | 21 from Men's Health.
We knew Popeye must have been 'roided up.
A new study shows the phytoecdysteroids from spinach sped growth of human mu
scle cells by up to 20 percent. Rats injected with the extract for a month w
ere also stronger, and had increased grip strength.
"This goes back to literature from the former Soviet Union that showed these
compounds have [muscle-building] anabolic effects," says lead researcher Il
ya Raskin, from Rutgers University, New Jersey. "They tested the chemical in
the |
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g***s
发帖数: 1268 | 22 说到饮食，刚好在yahoo看到
http://food.yahoo.com/blog/yahoofreshpicks/12004/lakers-vs-you-eating-habits-compared/
When I watch NBA stars run full-throttle laps across the court, high-jump,
and outsmart other speedy
giants in the course of a game, I wonder what they're eating that I'm not.
Full heads of raw broccoli? Vats of
spinach? Some kind of carb cubes? Not quite. Turns out they eat a lot like
us. "The NBA is like a microcosm
of society," says Gary Vitti, the athletic trainer for the Los Angeles
Lakers |
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T******g
发帖数: 21328 | 23 豆制品男同胞不能吃太多哟，一天一杯豆浆可以，三杯就多了
全麦面包，broccoli, spinach这些含植物蛋白多哟
番茄，胡萝卜，blue berry，红葡萄抗氧化剂多。。。
很多植物里面人体需要的物质，合成多维片都没有提供哟，我被那些药片误导很多年哟
，还是organic
的东西好 |
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f****f
发帖数: 306 | 24 我不喜欢，因为维生素含量没有baby spinach和那些salad green高,而我也能单吃绿叶
菜，只是单吃的话热量太低了吧。 |
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f*******n
发帖数: 5241 | 25 我理解的super food是营养好，热量低。这些东西是减肥可以大吃的。其实西瓜也是好
东西。
不管是不是减脂，营养应该是第一考虑。健康都没有了，还谈什么健身？
Negative calorie foods:
http://www.fatfreekitchen.com/negative-calorie-foods.html
Negative Calorie Vegetables：
Asparagus
Beet Root
Broccoli
Cabbage
Carrot
Cauliflower
Celery
Chicory
Hot Chili
Cucumber
Garden cress
Garlic
Green Beans
Lettuce
Onion
Radish
Spinach
Turnip
Zucchini
Negative Calorie Fruits
Apple
Blueberries
Cantaloupe
Cranberry
Grapefruit
Lemon/Lime
Mango
Orange
Papaya
Peach
Pineapple
Raspberry
Strawberry |
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g***l
发帖数: 18555 | 26 Avocados
Apples
Berries
Broccoli
Salmon
Beans
Mushrooms
Walnuts
Almonds
Linseeds
Pomegranates
Mangoes
Skinless Turkey Breast
Tomatoes
Brown Rice
Oats
Yoghurt
Pepper
Garlic
Tea - Green or Black
Green Leafy Vegetables
Spinach
Fish
Pumpkin
Spirulina |
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o*******r
发帖数: 4921 | 27 所以减肥的人需要从后面往前吃?
Avocados
Apples
Berries
Broccoli
Salmon
Beans
Mushrooms
Walnuts
Almonds
Linseeds
Pomegranates
Mangoes
Skinless Turkey Breast
Tomatoes
Brown Rice
Oats
Yoghurt
Pepper
Garlic
Tea - Green or Black
Green Leafy Vegetables
Spinach
Fish
Pumpkin
Spirulina |
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l******l
发帖数: 2679 | 28 胡景涛访美, 奥总统在白宫设国宴为胡洗尘。
为了表示对主人的好感，胡特地要求吃美国菜。于是白宫的国厨们大展身手，向胡主席
奉献了一道豪华米菜。以下是全套餐单：
Appetizer:
d'anjou pear salad with farmstead goat cheese,
orange glazed carrots and black trumpet mushrooms,
Main Dish:
dry aged rib eye with buttermilk crisp onions,
Side Dish:
double-stuffed potatoes and creamed spinach.
poached Maine lobster
Dessert:
old-fashioned apple pie with vanilla ice cream.
说实在的，这个国宴还不如Cruise上的正式晚餐呢. 不过也见证了美国人在吃上面的的
简洁和务实. 老胡在费力啃着牛排时大概心里在嘀咕着："这小奥的国宴算什么东东啊，
还比不上俺的工做午餐呢"
这个菜单看似平常，其实在西餐中还是很高级的... 阅读全帖 |
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m******6
发帖数: 18 | 29 这家伙一天吃六餐啊。。。。。。
Meal 1
-2 Scoops of ON 100% Whey Protein
-1 Banana
-1 Cup of Old Fashioned Oatmeal
Meal 2
-Chicken Breast
-Vegetables
-2 Fish Oil Caps
Meal 3
-Chicken Breast
-Vegetables
-Spinach
-Olive Oil Vinagrette
Meal 4 (Post-Workout)
-1 Gatorade
-2 Scoops of ON 100% Whey Protein
Meal 5
-Chicken and White Rice
OR
-1 Can of Tuna
-2 Pieces of Wheat Bread
Meal 6
-2 Scoops of ON 100% Whey Protein |
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m**********g
发帖数: 188 | 30 5/17/2011(Tu) Workout day
Workout log: 6:20 pm at the gym
Warm Up：5 minutes elliptical
Lunge: 12*3 (weights: 12lb*2, left, right)
Lateral raise: 12*3 (weights: 5lb*2)
Dumbbell dead lift: 12*3 (weights: 10lb*2)
Chest press: 12*3 (weights: 10lb*2)
Plank: 1 minute
Incline crunch: 30
Cardio: 15 minutes treadmill
Post-work shake: 1/2 cup of skim milk + 1 scoop of whey protein powder
Diet log
Breakfast:
1/3 cup of R??? cheese
1/4 cup of dry blueberries
1 banana
1 hard-boiled egg
Morning snack:
1 hard-... 阅读全帖 |
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S*********g
发帖数: 7653 | 31 you should eat a lot of carb
I just ate 2 Jimmy John sandwiches, one dish of spinach, one dish of slice
potato, one bowl of liangfen.... |
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l*****o
发帖数: 26631 | 32 早上起来一称，110磅，不知道是不是真的比两周前轻了一磅， 还只是误差或者正常波
动。
一天吃饭：
coffee black
whole fat milk 60ml
1 whole wheat bread
1 egg white
smoked turkey 50g
1 apple 184g
pork chop thin 6.2Oz
spinach 130g
carrot 80g
sweet potato 90g
sweet potato 90g
chicken breast 7.5Oz
broccoli 121g
soy milk 240ml
总共大约1200卡，蛋白质 39%, 碳水 36%, 脂肪 25%
脂肪多了一点儿，因为pork chop的fat含量比我想象中高很多... 以后要少吃或者改吃
别的。
晚上跟着video做chest&back, 真崩溃啊， 感觉就是不停的push up, pull up, push
up, pull up...... 我把pull up都跳掉了，光做push up, standard的只能做12-15个
，military的一个也做不起来...... 阅读全帖 |
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l*****o
发帖数: 26631 | 33 第八天：
新的循环开始了。买了一个装在门框上的pull up bar, 想起高中时候还考屈臂悬垂的
哪，现在挂不到几秒钟就掉下来了。。。 搬来凳子坐辅助，发现有凳子也不轻松，做
不了几个就拉不上去了。。。 需要哑铃的部分用了两个5磅的哑铃，发现还是太轻了
， video里说最好用只能做6,7下的重量。
这周开始记录数据：
standard push-ups: 14, 10
wide front pull-ups (with chair): 4, 5
military push-ups (knee): 9, 9
reverse grip chin-ups (with chair): 3, 2
wide-fly push-ups: 13, 11
closed grip overhead pull-ups: 3, 6
decline push-ups: 7, 6
heavy pants(5lb each hand): 20, 15
diamond push-ups: 3, 7(knee)
lawnmowers(5lb each hand): 20, 20
dive bomber pu... 阅读全帖 |
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M*****a
发帖数: 7122 | 34 eww， kale最难吃了，以前用kale／fresh fruits／spinach打果汁喝，坚持不了两天
就放弃了。 |
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j****1
发帖数: 15497 | 35 我吃IHOP都是他们 mushroom spinach omelet,馋了。。。
pancake... |
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N****O
发帖数: 4202 | 37 举个例子哈：
Meal Food
1 1/4 cup liquid egg white
1/2 cup dry oats
240mL fat free milk
2 raspberry and mango mix
1 scoop whey protein
120mL skim milk
3 2 cup cooked Bok Choy
4 oz. cooked tilapia
1/3 cup cooked rice
1 tsp oil
4 1/2 avocado
1 banana
5 4 oz. cooked tilapia
1 tsp oil
2/3 cup cooked rice
1.5 cup cooked kale and spinach
6 1.4 oz. brie cheese |
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d*i
发帖数: 9453 | 38 所以我说让你弄salad嘛，各种袋装的greens，spinach，小胡萝卜，西芹，西兰花，
紫甘蓝，彩色甜椒等等，都可以丢进去，很方便，也不用cook，最适合懒人了。 |
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b*********s
发帖数: 5382 | 39 我很久不吃那玩意儿了，一般都是sauteed spinach / steamed broccoli / grilled
asparagus / grilled mushrooms
。。 |
|
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s*********n
发帖数: 2283 | 41 非常感谢. 这样看来宾Yogurt, plain, low fat 是相当不错.
Yogurt, plain, low fat 8 oz 415
Collards, frozen, boiled 1 cup 357
Skim milk 1 cup 306
Spinach, frozen, boiled 1 cup 291
Yogurt, plain, whole milk 8 oz 275
Black-eyed peas, boiled 1 cup 211
Canned salmon 3 oz 181 |
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f****t
发帖数: 1770 | 42 I had one week vacation which I lost control of my diet and exercise. Weigh
bounced back to 144lbs. Tearing......
Picking up running again - 3 miles today
Breakfast: Mung bean soup + cereal - a big bowl
Lunch: Red Bean soup + fish+ salad + some nuts
Planned Dinner: Spinach fried egg.
Planned Desert: Low carb yogurt |
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G***a
发帖数: 27294 | 43 最养颜，而且不抗代谢，取决于atkins ratio, 数字越大越好
蔬菜
Garlic 23.2
Leaf Lettuce 8.2
Kale 6.5
Onion 6.2
Spinach 5.0
Broccoli 3.5
Brussel Sprouts 2.5
Beets 2.3
Cauliflower 2.1 |
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G***a
发帖数: 27294 | 44 菠菜酸，并不影响除菠菜里面的钙，和铁的吸收
请大家放心食用
原文如下
Oxalates, calcium, and iron: Less to worry about than you might think
POSTED BY: Monica Reinagel, M.S., LD/N | August 05, 2009 | 12:41 AM
Q. I'm interested in the interrelationships among oxalic acid content,
calcium absorption, and iron absorption. Which greens are higher in oxalic
acid and how does it affect calcium and iron availability. Does cooking
affect the oxalic content?
A. Among the leafy greens, spinach and beet greens are highest in oxalic
acid. |
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w******y
发帖数: 191 | 45 10/26/2009
今天称重，比一星期前轻了4磅！！
breakfast： n/a
lunch 2:00pm： grilled beef, salsa, black beans
dinner 8:30pm：spinach, smoked salmon, 1 piece of bologna
1 hour running from 12:00pm - 13:00pm, 15mins stretch
snacks: 1 handful of mixed nuts each for morning and afternoon |
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v*******l
发帖数: 366 | 46 151.8pound
因为前几天早餐都好饱, 今日把早餐分为2餐. 10点, 面包酸奶肉松. 12:30 牛奶 一个蛋
2:00 沙拉一盘, 内有lettuce, spinach, slices of ham and turkey, shredded
cheese, half egg, 5 raspberries.
5:00 红枣一堆...20个? 感觉下午特别有吃零食的欲望.
7:00无可避免的晚餐来了. club meeting at BM, 我点了12INCH 的比萨, 和朋友一起
吃, 吃了3/8 , 然后pasta 1/3 盘.... 撑死我了. 就是停不下来 -- 看来饭前没喝水
绝对是错的!!!!!!!
8:30 yoga with Jessica
走路回家. 现在在狂喝水, 因为整个晚上都没喝. 可怜我的胃, 喝点水就撑了. 叹自己
太没毅力了.
明天晚上有个免费晚餐, 不知道要不要去额.....
总结今日: 少食多餐的idea重新闪现. 其实完全可行, 只是要事先策划好. 晚餐如果真
的无可避免, 半个小时前, 就得先灌自己2 壶水! |
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G***a
发帖数: 27294 | 47 今天看的，对女性健康最有利的食品
* Beans
* Blueberries
* Broccoli
* Oats
* Oranges
* Pumpkin
* Salmon
* Soy
* Spinach
* Tea (green or black)
* Tomatoes
* Turkey
* Walnuts
* Yogurt |
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T****r
发帖数: 4006 | 48 喜欢broccoli和salmon,spinach, orange.... |
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f*********d
发帖数: 366 | 49 昨天减肥第一天，成效显著，汇报一下我吃了些什么，并以此共勉~！
早晨：一大杯蜂蜜水，一杯黑咖啡+一块糖
中午：2个煮鸡蛋，1个tomato（中等size),一堆水煮spinach
晚餐：1大块牛排，lettuce with lemon
白天还喝了2L水，晚上没熬住，吃了点瓜子。。。
今天早晨上磅一称， 瘦了3 lbs。。。不过，很有可能这3lbs是水分，但我决定还是坚
持下去。。。
坚持就是成功他妈~~~！ |
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E******n
发帖数: 6647 | 50 早饭：2片全麦+300ml豆奶
午饭：绿叶沙拉w/oliver oil&vinegar+一点点鸡肉+一杯black coffee+1包2oz的玉米片
gym:hip abduction 80下+back extension 50下+侧腹肌50下
椭圆机3.55mile 30min Level12 2min-2min 6-8mph的interval training
晚饭：绿叶沙拉w/low fat的spinach dip sour cream
晚上8min abs+后踢腿各50下
119.1lb这几天一放宽carb，体重就蹭蹭往上涨，杯具啊 |
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