The variety can ensure complete nutrients. Huangdi Neijing has a very scientific understanding of this, which clearly points out that "five grains are the supplement, five fruits are the help, five livestock are the benefit, and five vegetables are the supplement", and expounds the respective nutritional functions of "five grains, five meats, melons and fruits, and vegetables". This is a summary of our ancestors' dietary experience, which is in line with modern nutrition. You know, our human body needs dozens of nutrients, and no food can meet this demand alone, so a single food will cause malnutrition.
(2) Food thickness collocation
Some people think that the finer the food, the better, so the rice should be polished, the noodles should be white and the vegetables should be tender. Don't you know that the finer the processing of many grains, the more nutrients are lost? Scientific analysis has proved that vitamins and minerals in rice and wheat crops are mainly contained in chaff. The content of protein in white flour is the same as that in wheat and rice. In vegetables, leaves and roots are often rich in nutrition, but some people only choose tender hearts to eat and throw away roots and leaves, which is both wasteful and not conducive to physical fitness.
(3) In addition, in order to stimulate appetite, we should also pay attention to the adjustment of food color, aroma, taste and shape, and pay attention to methods as much as possible when cooking.
Usually, you should try to eat less food that is difficult to digest and absorb, such as frying, frying, spicy, sour and cold, especially fragrant, spicy and spicy products, such as lemon, sour plum, pepper, kimchi, ginger, garlic, onion, shrimp and crab, and try to eat less or not.
(4) Food distribution should be reasonable.
The percentage of thin, plump and bodybuilding ideal dietary structure is 15% ~ 18% of the total, 20% ~ 30% of fat and 55% ~ 60% of carbohydrate. Experiments show that it is more appropriate for thin people to eat 4 ~ 5 meals a day. Breakfast should account for 25% ~ 30% of total heat energy, lunch should account for 30% ~ 35% of total heat energy, dinner should account for 25% ~ 30% of total heat energy, and dinner should account for 5% ~ 10% of total heat energy. In addition, the cooking and processing of food should be scientific.
In short, rich nutrition, scientific and reasonable diet structure and adjustment will help thin people achieve the goal of fullness and bodybuilding in a short time.