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    6. 高代謝地中海日常菜
    早午餐X便當菜X常備菜,「全球最佳飲食法」75道減醣低卡速簡料理

    高代謝地中海日常菜

    Author 謝長鴻(馬可)
    Publisher 台灣廣廈有聲圖書有限公司 /台灣廣廈
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    Released
    2025/07/03
    Language
    Traditional Chinese
    File format
    EPUB fixed layout (300MB), fit in large screen and Pubook
    Pages
    211
    ID
    593150
    ISBN
    9789861306650
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    Series 生活風格

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    • Author

    年度百大暢銷書《高代謝地中海料理》,萬眾矚目第二彈!
    蟬聯8年「全球最佳飲食法」的家常地中海食譜,完整大公開!
    食材更好取、烹調更速簡!
    平日三餐、帶便當、聚餐宴客,15分鐘快速上菜!
    75道「最符合現代人生活型態」的高代謝料理,
    讓你不算熱量、不控食量,每天吃好、吃飽又吃瘦!

    你可能聽過「地中海飲食法」很健康,卻覺得太難實踐?
    也可能吃不慣「西方人的食物」,光想「食材要去哪買?」就先放棄。
    再加上每天生活忙碌,根本沒那麼多時間備餐……
    而這些困擾,正是地中海主廚馬可老師,這10年來最常被問到的問題!

    因此,在這本書中,他決定公開自己的日常三餐,
    分享自己每天都是怎麼吃?怎麼煮?
    怎麼享受美味,還能瘦得健康有活力,甚至解除三高危機?
    將「減醣、低卡、吃好油」的地中海飲食原則,落實到每一天的生活中!

    。食材好買:選用季節蔬菜、肉類、海鮮,在超市、菜市場一次買齊,實惠又方便。
    。營養均衡:掌握高代謝食材比例,不用算就能自然滿足身體所需、吃出健康體態。
    。烹調簡單:省去複雜的步驟,改以氣炸鍋、烤箱、電鍋等小家電輔助,省時省力。
    。用途多元:自由搭配主菜、配菜和澱粉,無論早午晚餐、帶便當還是聚餐都適合。
    。保存方便:善用食材預調理、常備菜,每天15分鐘輕鬆上菜,吃得健康又美味!

    從60秒就完成的燜煎草蝦仁,免開火的爐烤綜合蕈菇、黃檸檬香氛油醋烤雞翅,
    再到煮一鍋吃一週的奶油味噌燉豬梅花、白洋蔥茭白筍濃湯……
    跟著馬可主廚一起結合健康、美味與生活,建立真正能「持續一生」的高代謝飲食方式!

    本書特色

    ‧親身實證有效!──馬可主廚身體力行,靠美食從118公斤→82公斤的最佳飲食法。
    ‧輕盈提升代謝!──大量運用含維生素、植化素、多酚等,促進代謝與免疫力的食材。
    ‧私廚等級美味!──從業三十年地中海主廚,最多顧客、學生垂涎的75道私房菜單。
    ‧在家就能實踐!──採買、備料、烹調到保存都更好執行,符合現代飲食習慣的規劃。
    ‧高應用度料理!──可以當便當菜、下飯菜、常備菜,還能做延伸變化,天天吃不膩!
    ‧獨家烹調祕技!──常備萬用醬料、以食材堆疊香氣......減步驟不減美味的關鍵技巧!

    各界聯合推薦

    林美慧|烹飪名師
    宜手作|食譜作家
    胡孝新|習慣健康國際創辦人
    張耀升|上海-英國煌庭集團LAVIDA西班牙餐廳總經理/總廚
    張益堯|資深營養師
    陳淑萍|美商公司產品講師營養師
    莉雅|減醣烘焙料理人
    葉銘富|歐華酒店地中海牛排館主廚
    蔣偉文|中廣蔣公廚房金鐘主持人
    蕭詩雱|WELLGYM專業體適能教練
    (依首字筆劃排序)
    More
    More
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    作者簡介

    謝長鴻(馬可)

    廚師/高階品油師

    廚師經歷超過30年。
    體重曾經高達118公斤,實行地中海飲食後,不僅成功減到82公斤,
    體脂肪率也從原先將近40%減掉20%,至今10年沒有再復胖!
    為了進一步鑽研地中海料理,投入品油師的世界,
    取得全亞洲地區僅少數人成功考取的高階品油師證照。
    擅長將橄欖油融入台灣在地食材,做出符合台灣家庭的地中海飲食。
    經常受邀參與平面、網路及電視媒體採訪,分享廚藝與減重心得。

    【證照】
    O.L.E.A.義大利國立橄欖油專業品油協會認證高階品油師
    O.N.A.O.O.義大利國立品油協會認證初階品油師

    【現任】
    勝萱好物私廚餐飲顧問公司 營運長
    美國廚藝學院C.I.A. 台灣12席種子教官
    文化大學教育推廣部 廚藝地中海料理講師
    中華餐旅文化交流協會 理事

    【經歷】
    天閣時尚酒店集團Tango Hotels 主廚
    誠品行旅The Chapter Café主廚
    北投大地酒店喜歡西餐廳 副主廚
    台北小微妙義大利餐廳 主廚
    台北喜來登大飯店 十二廚Chef de Partie
    新竹大華科技大學餐飲管理系 地中海料理講師
    你知我知好學網 地中海料理講師
    愛爾達綜合台「主廚大聯盟」 外景主持人
    衛視中文台「歡樂知多星」 主廚小撇步單元主持人

    【著作】
    《Crazy Marco地中海料理教室》
    《每天5分鐘,4週享瘦一身輕》
    《遠離失智,吃出健康腦》
    《高代謝地中海料理》
    More

    Details

    Released
    2025/07/03
    Language
    Traditional Chinese
    File format
    EPUB: Fit in all devices
    Provide Adobe DRM
    Provide EPUB
    Offer DRM free license
    No
    ID
    593150
    ISBN
    9789861306650

    台灣廣廈

    Buy products firstAnd download app to watch

    Details

    See more 台灣廣廈有聲圖書有限公司 / 台灣廣廈

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