【ダイエット雑談】ライザップのレシピから韓国料理を作りました

【ダイエット雑談】ライザップのレシピから韓国料理を作りました

Korean foods (with Diet Recipes) and Diet Talk Due to Stay At Home policy, on average, a woman have put on 2.6 kg and a man put on 3.3kg (in Japan). As for me, due to something that had nothing to do with Covid-19, I gained 3.5kg. (it was due to my own physical state…) And I just reached the heaviest recorded weight in my life. In the first place, I am that kind of person who is always on a diet, but I took a rest for a while since I was feeling ill. I got better since the middle of April and I got back my diet back on track. I have been doing well, but I have only lost 1kg in a month probably because of extreme diets that I had been on previously hence my body system went weird. I don’t want to make my metabolism even slower than now when I already have a slow metabolism. Even thought my weight loss speed is not as fast as it was before, I try to eat more calories than my BMR (Basal Metabolic Rate) every day, beside exercise. Losing weight in healthy methods. Speaking of Diet, there is a famous gym called Rizap. I am going to make 3 Korean dishes from a recipe booklet that you can get for free from the gym. First, let’s make Japchae (Korean stir-fried glass noodle) with Shirataki noodles (translucent Japanese noodles made from the konjac yam which is great for diet alternative). The reason I have the recipe booklet that was published by the famous gym in the first place is because my mum started to go to the gym since this January. The gym has been closed because of the state of emergency in Japan. As of 25th May, Japan lifted it after the fall in infection cases. So public facilities will reopen gradually following several steps. In the area where I live, gyms will open at last because the coronavirus cluster will more likely to occur in such places as a gym. I have a feeling that I will never ever go to gym in my life since I am an extremely indoor person and I love doing everything at home. However looking at my mum who has lost her weight and looks thin after only a few months since she started to go to the gym, as well as how much knowledge trainers have, and how those trainers are passionated If I have ever get a chance to go to a gym (and if I could afford the money financially), I would choose Rizap. My recent working-out routine is like about 1 hour exercise that combines Cardio as well as abs, legs, and butt. This one is really hard but makes me feel like I am exercise. Another exercise that is hard but less harder than the previous one is this. When I am not feeling good but still want to do some exercises I will do this, this, this, or this. I do a workout for 30 minute, combineing those that I just showed you when I am not feeling to do a workout. Oh I just finished making Japchae while I was talking about working-out. Next up, let’s make Cheese Dakgalbi. There was a recipe in the booklet, but it didn’t look as hot as I want it to be So I’m just gonna follow my recipe. (*Recipe is in the description box.) I used lots of gochujang(Korean red chili paste), but I think it wasn’t a right thing to do if I wanted to follow Rizap diet which basically is low-carbs and high protein. (BUT I WANTED MAKE IT TASTEY:((() Gochujang is quite sweet. The half of the calories come from carbs. I had my first Cheese Dakgalbi.in the UK. My Korean friend cooked for me and my other friend. It was soooooooooo good. I asked him for the recipe, but he just told me very vague information that doesn’t help much..haha (*Probably he didn’t think I was that serious.) So after I came back to my room, I vigorously researched. I combined recipes that I found online, what I noticed in his Cheese Dakgalbi as well as ingredients I have at home, and made my own recipe. It was as good as it made me want to do it. My mum is watching a Japanese drama, Shokuzai (Penance), so you might hear odd conversations. I apologise in advance.. I am already scared while editing this clip. My mum likes odd dramas with complex relationships.. Shall we continue the diet talk? There are many kinds of exercise for abs, legs, and butt, but one of the worakout video I follow is this one. I have been doing the work-out that Rizap has been uploading on their livestream too. I also like an app called 8fits. My work-out routine is like 20~30 minutes for abs. legs, and butt, then 40 minutes ~ 1 hour for cardio. As for diet, I eat 1200 kcal or more on a day (which is just above my BMR). As for ratio of each meal is like 30% for breakfast, 50% for lunch and 20% for dinner. (That’s how rizap diet goes according to my mum.) I said 1200kcal, but depending on a day, I eat 1300, 1400, or 1700 kcal. I am not counting how much carbs I take, but I don’t care about carbs in vegetables, condiments, dairy, and beans. I try to eat 80~90g rice per day at least. I eat sweets that I make too depending on a day. There are countless numbers of diet methods out there such as a half day fasting, high fat, low carbs, alternative foods..etc. But the diet that can maintain your health physically and mentally and sustainable is the best diet. This video is not an advise content that shares how to lose weight. I am not successful haha. But one thing I am sure about is that such diet as you eat less than 1000 kcal a day to speed up your weight loss , you will see a big drop in weight, and will be happy for a while, but It just makes your body the body you can be alive with a little amount of calories (aka slow metabolism) so you better not to do unless you are sure about you can continue to eat a little amount of calories and be healthy forever. There are people who eat a little but are fine as in they can live their life without much problem and without feeling dizzy. But if you are kind of person who loves to eat and gained weight, please be careful. “If you eat now, you will be happy for now. If you lose your weight, you will be happy for your life” I saw this quote somewhere but for me, even if I lose weight, “If I don’t eat, I will feel unhappy for my entire life.” It will be great if people start to think if it’s healthy and feel happy about themselves, whatever the body size is, it’s the best. Well right now, I am cooking Samgye-tang-ish brown rice porridge from the booklet. The recipe required chicken broth but I couldn’t make one since I used up chicken when I made Cheese Dakgalbi. I only have 120g chicken skin and chicken that I took out before making Cheese Dakgalbi to make the broth. Using a bit of chicken and water that I soaked dried shiitake mushrooms in to make Japchae, and shimmering for a while in a pot , I tried make chicken broth. The amount of chicken was too little to make a good broth that will feed 4 people. So I cheated using Japanese chicken soup broth powder. It’s my second time making Samgye-tang-ish rice porridge. But I used white Japanese rice last time, and each grain of rice absorbed too much water to have soupy consistency. This time I used Genmai (Japanese brown rice) and it succeed to keep the texture and didn’t make the soup too thick. When you order Samgye-tang at a store, it is served with a little cup of sesame oil. But I am not sure how much I am supposed to put, and I feel a bit scared because it’s lots of oil. 3 Korean Meals are done. I want to make other videos with this booklet in the future. I did lots of meaningless talk in this video this time. If there is anyone who is still watching this video until the very end, I thank you!

Now English subtitles are ready!

コロナ太りの話をあちこちで見かけますが、私も太りました。
今日はライザップのレシピ冊子に載っていた韓国料理を作っておうちごはん。白滝で作るチャプチェと、鶏胸肉でチーズダッカルビ、そして玄米でサムゲタン風のおじやです。チャプチェとサムゲタンは冊子のレシピととほとんど変わらないので詳しい配合はふせますが、チーズダッカルビは自分レシピなのでここに書いておきます。

チーズダッカルビ
材料（４人分）

・鶏肉　400g〜500g 一口大（大きめ）
(*ダイエット中の方は胸肉を。美味しさ追求派の方はモモ肉を。)
・玉ねぎ　2つ　乱切り（大きめ）
・ニンニクの芽　1束　食べやすい長さに
・キャベツ　半個　ざく切り
(*キノコ類も合います。糖質制限していない方はさつまいももどうぞ。)
・スライスチーズ　4枚〜（*多ければ多いほど美味しい）
ごま油

鶏肉用調味液
・赤唐辛子パウダー 大さじ3
・砂糖 大さじ1
（*ダイエット中の方はラカントでどうぞ。）
・塩 小さじ½
・醤油 大さじ2
・赤ワイン 大さじ3
・メープルシロップ　大さじ１
（*コチジャンを入れるだけで十分甘かったのでいらないかも。後で味見するときに加えてもOK。）
・コチュジャン 山盛り大さじ1
・にんにく　5片　すりおろし
・すりおろした生姜 小さじ1

★鶏肉に火が通ってから味見しつつ足したもの。
・赤唐辛子パウダー 大さじ1
・醤油　大さじ１
・コチジャン　山盛り小さじ１

手順

鶏肉は調味液に漬け30分〜1時間置いておく。

ごま油大さじ½〜１をフライパンに敷き、中火で乱切りにした玉ねぎを炒める。色が透き通ってきたら、ざく切りキャベツを加えてさっと炒める。ニンニクの芽も加えてさっと炒め、真ん中空けて鶏肉を汁ごと入れる。蓋をしてぐつぐつ蒸し煮。

全体を混ぜ、また蒸し煮。

野菜が柔らかくなり、鶏肉に火が通ったら味見して調味料を足す。
（※今回は赤唐辛子パウダー大さじ1、醤油大さじ1、コチジャン山盛り小さじ1を加えました。）

火を止め、スライスチーズを乗せて、蓋をする。

……………………………………………………………………………………………………………………………………………

Cheese Dakgalbi

Ingredients for 4

・400g〜500g Chicken (cut into big chunks)
(*Use breast if you are on a diet. Use thigh if you seek for a good taste.)
・2 learge onions (cut into big chunks）
・A bunch of Ninnikunome (greengarlic stalks) (Cut into any size you want)
*If it was unavailable, you can use scallions or any vegetables that are green and ideal for stir-fry dishes　
・cabbage　a half head　(cut into big chunks)
(・Mushrooms are great ingredients for this dish. Add sweet potatoes if you are not on a low carbs diet。)
・any cheese that melts and has soft flavour (as much as you want)
・Sesami oil

Marinade Sauce
・3 tbsp red chili flakes
・1 tbsp sugar
・½ tsp salt
・2 tbsp soy sauce
・3 tbsp red wine
・1 tbsp corn syrup, maple syrup, golden syrup or honey
（*lots of gochujang made the dish sweet enough already so you can add syrup later when you taste and adjust the sweetness)
・a heaping tbsp of gochujang
・5 garlic cloves (grated)　
・1 tsp grated ginger

★Seasonings I added when I did a taste test.
・1 tbsp red chili flakes ( for more hot flavor)
・1 tbsp soy sauce ( for more salty taste)
・a heaping tsp of gochujang (because I felt something was lacking.)

Procedure

Marinate chicken with Marinade Sauce and leave it for 30 minutes ~ 1 hour.

Add ½ ~1tbsp sesami oil in a pan and fry onions on medium heat.

When it gets translucent in colour, add cabbage and fry for a bit, then add ninnkunome.

Make a space in the middle of the pan and add marinated chicken. Bring it a boil, reduce the heat, put a lid on, and shimmer.

Stir and put back a lid on.

When vegetables are soft, and chicken is cooked, do a taste test and add something you feel it’s missing.（※I added 1 tbsp red chili flakes for more hot flavor, 1 tbsp soy sauce for more salty taste, and a heaping tsp of gochujang because I felt something was lacking.)

Turn off the heat. Add cheese over the dish, and put a lid on to help cheese with melting.

雑談中に話した動画について
Work-out videos I talked about in this video

＜有酸素運動＞

1,BTS 500 Calorie Workout

2,【決定版】超地獄！痩せるダンス総集編！本気の60分で自宅で簡単ダイエット！

3,【地獄の10分】2500万回再生された腹筋ダンスがキツイけど効く！痩せるダンスダイエット【10 Minute Cardio Dance Abs Workout 】

4,【地獄の11分】マンションOK！飛ばない脂肪燃焼ダンスで全身の脂肪をみるみる燃やす！【痩せるダンスダイエットで正月太り解消！】

5,【地獄の11分】マンションOK！キツイけど病みつきになる痩せるダンス！〜ノリノリ音楽で飛ばない腹筋ダイエット〜

6,2週間で10キロ痩せるダンス 韓国 | HandClap by Fitz and the Tantrums

＜筋トレ＞
【筋トレ】毎日10分！体が綺麗に痩せる筋トレ♡【ダイエット】

BGM
(FREE) Lo Fi Type Beat – ” Fresh Air ”

Hwy Firefly (Cover)