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元タイトル
上手なダイエット
ファイル名
<h3> </h3> <h3><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">〓 上手なダイエットの仕方 〓</span></h3> <p><img style="float:right;" src="/selfmedi/images/ccde35d4e27aaa3e6fd8ad2217ef2bc7.jpg" alt="" width="61" height="86"></p> <p><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">① １日１食だけ、カロリーを少なめにします。</span></p> <p><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">② 毎日の適度な運動です。（例えば、散歩を４０分以上、又は水泳を３０分以上）<img style="float:right;" src="/selfmedi/images/76380255ef7b57074befe48a673a7290.jpg" alt="" width="162" height="68"></span></p> <p><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">③ 間食、甘いもの、アルコール類は控える。</span></p> <p><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;"><strong><span style="color:#ff0000;">基本は、食事のコントロールと運動です。</span></strong></span><br><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">でも、食事を制限しすぎて体調をこわしたり、病気になったりではいけません。必要な栄養素をとりつつ、いらないカロリーをへらすことが大切です。</span></p> <p><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">《お菓子のカロリー》<img style="float:right;" src="/selfmedi/images/f695a5c2259ed2a224406b06c243f959.jpg" alt="" width="74" height="63"><br>●ショートケーキ １個 ３４０ｋｃａｌ<img style="float:right;" src="/selfmedi/images/63309d1e3d53d92c6447cbb7c4c19e9f.jpg" alt="" width="64" height="58"><br>●アイスクリーム １個 ２７０ｋｃａｌ<img style="float:right;" src="/selfmedi/images/988a26cce06fda913cc8681d58baf2a8.jpg" alt="" width="71" height="52"><br>●ポテトチップス １/４袋 １３０ｋｃａｌ</span></p> <p> </p> <p><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;"><span style="color:#ff0000;"><u><strong>★ 間食は１日、１５０ｋｃａｌまでに抑えましょう。</strong></u></span></span></p> <p> <img style="float:left;" src="/selfmedi/images/51cd354435cc88e88c03df8f65c3c9ef.jpg" alt="" width="127" height="80"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">女性雑誌には、高額なダイエット食の案内がされていますが、お金をかけたからといって上手にダイエットできるわけでもありません。</span><img style="float:right;" src="/selfmedi/images/78ea7137322a1e948319a0c737660b78.jpg" alt="" width="205" height="248"><br><img src="http://www.takeyaku.com/yotsumotohp/logotuyoiisi.gif" alt="強い意志" width="141" height="41" border="0"> <span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">こそが継続へと導くものです。</span><br><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;"> 何かと高価なものほど効果が期待出来るものと考えたくなるのも無理はないことでしょうが、それだけ女性の方には切実な問題なわけです。</span><br><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">ダイエットの効果を次の様に考えてみたらいかがでしょうか。</span><br><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;"> 女性の平均摂取カロリーは、１日２,０００ｋｃａｌです。</span></p> <p> </p> <p><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">① 最近服がきつくなってしゃがんだり、座ったりするとあつぐるしく感じたものが、少し服も余裕ができて、なんとなく少しやせたかなといった具合です。<br>② 食事をすると、体が重く感じていたものが、体が軽く動くようになり、何事にも体を動かすことが苦にならなくなった感じです。</span></p> <div align="left"> <!-- pagebreak --></div> <div align="left"> </div> <div align="left"> </div> <div align="left"> <table style="height:511px;" border="1" width="473"><tbody><tr><td colspan="3" align="center"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">１日１,６００ｋｃａｌ摂取例</span></td> </tr><tr><td colspan="3" align="center"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">モデル１．忙しい朝</span></td> </tr><tr><td align="center" width="22"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">朝食</span></td> <td align="center" width="191"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">一週間ダイエット</span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">１２０ｋｃａｌ</span></td> </tr><tr><td rowspan="2" align="center" width="22"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">昼食</span></td> <td align="center" width="191"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">スパゲッティナポリタン</span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">７０４ｋｃａｌ</span></td> </tr><tr><td align="center" width="191"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">アスパラガスサラダ</span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">１４４ｋｃａｌ</span></td> </tr><tr><td align="center" width="22"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">おやつ</span></td> <td align="center" width="191"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">バナナヨーグルト</span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">６４ｋｃａｌ</span></td> </tr><tr><td rowspan="4" align="center"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">夕食</span></td> <td align="center" width="191"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">あじのムニエル</span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">２８８ｋｃａｌ</span></td> </tr><tr><td align="center" width="191"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">豆腐の味噌汁</span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">４０ｋｃａｌ</span></td> </tr><tr><td align="center" width="191"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">ほうれん草のおひたし</span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">２４ｋｃａｌ</span></td> </tr><tr><td align="center" width="191"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">ごはん（一杯）</span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">２１６ｋｃａｌ</span></td> </tr><tr><td colspan="2" align="center"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">ＴＯＴＡＬ</span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">１,６００ｋｃａｌ</span></td> </tr></tbody></table><table style="height:464px;" border="1" width="475"><tbody><tr><td colspan="3" align="center"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">モデル２．昼食がとれない日</span></td> </tr><tr><td rowspan="3" align="center" width="22"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">朝食</span></td> <td align="center" width="191"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">ハムエッグ</span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">３９２ｋｃａｌ</span></td> </tr><tr><td align="center" width="191"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">バタートースト </span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">２５６ｋｃａｌ</span></td> </tr><tr><td align="center" width="191"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">コーヒー </span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">－</span></td> </tr><tr><td align="center" width="22"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">昼食</span></td> <td align="center" width="191"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">一週間ダイエット</span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">１２０ｋｃａｌ</span></td> </tr><tr><td align="center" width="22"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">おやつ</span></td> <td align="center" width="191"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">グレープフルーツ</span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">８０ｋｃａｌ</span></td> </tr><tr><td rowspan="3" align="center" width="22"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">夕食</span></td> <td align="center" width="191"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">ビーフシチュー </span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">４００ｋｃａｌ</span></td> </tr><tr><td align="center" width="191"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">サラダ（マヨネ－ズ）</span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">１３６ｋｃａｌ</span></td> </tr><tr><td align="center" width="191"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">ごはん </span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">２１６ｋｃａｌ</span></td> </tr><tr><td colspan="2" align="center"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">ＴＯＴＡＬ </span></td> <td align="right" width="90"><span style="font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;">１,６００ｋｃａｌ</span></td> </tr></tbody></table><span style="color:#0000ff;font-family:'Times New Roman', '游明朝', YuMincho, 'Hiragino Mincho ProN', Meiryo, IPAPMincho, IPAMincho, serif;font-size:14pt;"><span style="color:#000000;">いらないカロリーはとらず、必要な栄養素だけバランスよくとりましょう。</span></span></div> <div align="left"> </div> <div align="left"> </div> <div align="left"> </div> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p> </p> <p><span style="font-size:14pt;"> </span></p> <p> </p> <p> </p>