Vegetables are not limited, and there should not be too much fruit per meal (the total amount of fruit per day should not exceed five fists).
There are not many taboos on vegetables: the best cooking method is cold salad, and it is best to eat it directly with boiling water! It is best to choose cruciferous vegetables: broccoli, purple cabbage, cauliflower and so on. Tomatoes and cucumbers can be eaten as snacks. Other vegetables are no problem, you can choose. Remind everyone here:
Potatoes and lotus roots are staple foods, not vegetables!
Never eat durian, the sugar is high!
Fire protein (meat protein): 1
A palm-sized portion of each meal. What is lipoxin (helping fat to burn and metabolize): fish, seafood, pigs, sheep, cows, chickens, ducks and geese.
Fish is the best meat in protein, followed by chickens, ducks and geese. However, it is best to note that chickens, ducks and geese must be skinned and degreased. The final choice for red meat is mutton and beef. Mutton and beef need to choose lean meat to eat and avoid fat meat. And pork is the last choice. Similarly, pork should avoid fat meat and pork should choose tenderloin.
Fire protein (non-meat protein): 1
The first portion of every meal.
What is non-meat protein? Milk, goat's milk, milk powder, edamame, black beans, eggs, soybeans and bean products (tofu, bean skin, shredded tofu, etc. ) yogurt, low-fat cheese, sugar-free yogurt, etc.
We can eat more egg whites, but we can only eat one yolk, no matter how many eggs we eat every day. Egg yolk contains a lot of cholesterol. If eaten in large quantities for a long time, it will cause chronic diseases such as thick blood, high blood pressure and hyperlipidemia.
? Energy cereals (staple food): 1
That is to say, the carbohydrates we usually talk about do not exceed the size of a fist per meal.
What are the five grains (roots): rice, pasta (steamed bread, bread, noodles, soda cakes, glutinous rice balls, Yuanxiao, etc. ), winter flour, vermicelli, rice flour, sweet potato, purple potato, potato (yam), mung bean, red bean, lotus seed, lotus root, pig blood cake, chestnut, radish cake, etc.
Energy grains as staple food: healthy diet, it is best to mix sweet potatoes, yams, potatoes and other foods with rice. For example, eating sweet potatoes today, potatoes tomorrow, yam the day after tomorrow and rice the day after tomorrow is the best combination. ?
The staple food is the energy consumed by the brain and must be eaten. Advise those friends who lose weight and don't eat staple food. Although they lose weight quickly, they are not good for their brains. It will reduce the working efficiency of the brain, and the muddleheaded phenomenon in life will obviously appear.
Cooking method: It is best to boil, stew, steam and cold. Avoid frying, roasting, frying, etc.
Diet order: first vegetables, then protein, and finally carbohydrates.
Finally, every meal is1111+Three meals a day is the dietary principle of 3333+. People may not pay much attention to the sauces we eat in our daily diet. If everyone is in the process of losing weight, this problem cannot be ignored! First, try to reduce the intake of sauce. For example: salad dressing, jam, mayonnaise and so on. These sauces contain the most sugar and fat and a lot of chemical additives. It is a good reaction food seasoning to lose weight. But here I recommend a good sauce substitute: sugar-free or low-fat skim yogurt. Can effectively supplement beneficial bacteria to help digestion and protein. Especially yogurt and vegetable salad are really super invincible and delicious slimming products.