25 Feb 2018
體重：108.6 公斤 (+0.2)
體脂：32.4 (+0.5)
早餐：1碗奶油肉丸湯
午餐：1碗奶油肉丸湯
晚餐：1碗味噌魚肉湯；100克滷豬肉
運動：室內腳踏車（15公里／30分鐘）
心得：有點難過，胖了0.2公斤，為什麼啊啊啊！！！
食譜：味噌魚湯（四人份，一鍋搞定）
1. 用紙巾擦拭1片昆布，不要擦去上面的白色粉末
2. 將昆布放入500克冷水中，浸泡10分鐘，再小火加熱
3. 加熱期間，將1/4根蘿蔔切成薄片、1份豆腐和1條魚片切塊
4. 在湯開始滾之前，取出昆布*，加入1大匙柴魚片
5. 水滾後1分鐘，取出柴魚片
6. 放入蘿蔔燜煮
7. 蘿蔔變軟後，放入豆腐、魚片、蘑菇和海帶
8. 將100克味噌充分溶於冷水中
9. 湯滾之後熄火**
10. 加入味噌、香油、青蔥（我討厭）等調味料***
*昆布不要丟掉，可以做涼拌菜
**味噌裡面的益菌會因加熱而遭破壞
***沒有加鹽，是因為味噌本身就很鹹了
Weight: 239.4 lb (+0.4)
Body fat: 32.4 (+0.5)
Breakfast: 1 cup of creamy meatball soup
Lunch: 1 cup of creamy meatball soup
Dinner: 1 cup of miso soup with fish, tofu, mushrooms, and Japanese radish; 100 grams of pork
Workouts: spin bike (9.3 miles/30 minutes)
Feeling: a bit upset that I gained 0.4 lb. Why!?
Recipe: miso soup with fish, tofu, mushrooms, and Japanese radish (1 pot; 4 servings)
1. Clean 1 piece of kombu with paper towel, but don't wipe away the white powdery substance
2. Soak kombu in cold water (500g) for 10 minutes; cook kombu in the water on low heat
3. Cut 1/4 Japanese white radish into thin slices; dice 1 piece of tofu and 1 filet of fish
4. Remove kombu before the water starts boiling; add 1 tbsp. bonito flakes
5. Remove bonito flakes after the water boils for 1 minute
6. Add Japanese radish
7. When radish becomes translucent, add tofu, fish, mushrooms, and seaweed
8. Dissolve miso (100g) in cold water
9. Turn off heat when the water starts boiling again
10. Add miso and season the soup with white sesame oil and scallions (I didn't add the latter 'cause I can't stand the smell)
*Don't throw away kombu; use it in salad instead
**Heating could destroy the bacteria and enzymes in miso
***I didn't add salt because there's already enough in the miso I guess
****Skip step 1 to 5 if you don't have any kombu or bonito flakes; simple chicken broth (50g) will do the job
