1, healthy diet
Healthy diet 1. Pork and sesame rice
Ingredients: roasted laver100g, black sesame120g, rice. This healthy eating practice: 1. First cut laver into filaments with scissors, and then crush two kinds of sesame seeds with a rolling pin. 2. Put the processed materials into the rice, stir and eat together. You don't need too much material for each serving, just keep it at about 1~2 spoonfuls, and the rest can be saved for next time. Recommended reason: Porphyra is rich in carotene, calcium, potassium, iron and other nutrients, which can promote gastrointestinal movement; Sesame contains a lot of amino acids, dietary fiber and minerals, which can promote defecation. Sesame has been nourishing liver and kidney, especially for constipation.
Eat healthily. Vegetarian roasted broccoli
Ingredients: broccoli, flour, soup and various seasonings. This healthy eating practice: 1. Wash broccoli with clear water and break it into small pieces evenly. 2. Blanch broccoli in boiling water for 3 minutes, remove it and put it in a bowl. 3. Pour the broccoli into a preheated pot, add flour, soup and various seasonings and stir fry the broccoli. You can eat it directly after frying. Highlight: Broccoli has extremely high water content, which can replenish water for human body. When there is enough water in the human body, water will play a role of circular metabolism in the body and promote the operation of the digestive system, thus achieving a certain degree of detoxification and slimming effect.
Healthy diet 3. Watermelon and tomato juice
Ingredients: watermelon100g, 2 tomatoes. The practice of this healthy diet: 1, watermelon peeled, seeded and cut into pieces for later use. 2. Wash the tomatoes, remove the pedicels, blanch them with boiling water and peel them for later use. 3. Put the watermelon pieces of method 1 and the tomatoes of method 2 into a blender to make juice. Comments: Although watermelon looks sweet, in fact, its detoxification effect can help us promote body metabolism! And it is an edible fruit from skin to pulp and even seeds. Watermelon skin and seeds are used as watermelon frost medicine in the market, while juice made from watermelon meat can relieve sore throat caused by cold.
Healthy weight loss recipes four, yam barley soup
Ingredients: Coix seed 200g, Lycium barbarum10g, Chinese yam 200g, oat 50g, yellow rock sugar10g. This healthy eating practice: 1. Soak Coicis Semen in clear water for 2 hours in advance, and soak Lycium barbarum in clear water for 10 minute; 2. Peel the yam and cut it into diamond-shaped pieces. Boil Coicis Semen in a pot with water, add yam, stew with strong fire, and add yellow rock sugar; 3. Add oatmeal to turn off the fire, and finally add the soaked medlar.
Comments: Although the efficacy of coix seed can not be underestimated, there are also some places that everyone should pay attention to. Because coix seed can make the body cold, the deficiency-cold system is not suitable for long-term use.
2. The most effective way to lose weight
1. Supplement calcium for the body every day.
Nutrition experts believe that if the iron in the body is insufficient and the cells in the body can't get enough oxygen, the metabolic level will decline. Sticking to eating iron-rich food every day is the only magic weapon to speed up metabolism. Lean meat, animal liver, nuts and beans are all iron-rich foods.
Add vitamin d and calcium
Studies have shown that calcium deficiency will slow down the speed of metabolism, and women are more prone to calcium deficiency. Studies have shown that women who drink milk or yogurt 3-4 times a day will consume more than 70% fat than women who don't eat dairy products! This is because the calcium in milk interacts with other ingredients, which enhances the metabolic level of the body. In addition, vitamin D plays an important role in metabolism. Salmon, shrimp, tofu and eggs are all rich in vitamin D. ..
3. Vitamin B supplements
As a coenzyme of energy metabolism in the body, vitamin B is indispensable for the metabolism of fat, sugar and protein. Modern people are more likely to lack vitamin B because they eat too carefully and are often in a state of tension and anxiety. Coarse grains, miscellaneous beans, lean meat and internal organs are the best sources of vitamin B, so you might as well eat more.
4. Be sure to have breakfast
Breakfast is the most closely related meal with metabolism and weight loss among three meals a day! If you swallow breakfast or even skip it, your body will be in a state of low metabolism, lack of energy, poor blood circulation and easy to get fat. Why is breakfast so important? When people sleep, their metabolism is in the lowest state, and breakfast is the starter of metabolism. If breakfast is neglected, it is impossible for the body to burn fat before lunch as usual.
5. Drink no less than 6 glasses of water every day.
Metabolism needs the participation of water. If the body is short of water, the speed of metabolism will be reduced, which will affect the decomposition speed of fat. The study found that every time you drink a glass of water, your metabolism will be accelerated by 30%. Even if you don't sweat, drink at least 6 glasses of water every day. If you think white water tastes bad, you can try rose tea, or put some lemon juice in the water to enhance the taste, but you must not use sugary drinks instead.
Edible organic food
Studies have found that some toxic substances contained in food contaminated by pesticides will be stored in fat cells, which will interfere with normal fat metabolism and slow it down. Giving priority to organic food can avoid this risk.
7. Spicy food promotes metabolism
You may already know that spicy food can speed up the body's metabolism! This is because spicy food contains capsaicin, which is a compound that can promote the high-speed operation of human metabolism. Eating a spoonful of red pepper or green pepper can temporarily improve the metabolic level of 23%. If your stomach is healthy, you can add some spicy food. Ginger soup has a similar effect.
8. Replace refined flour with whole grain food.
Flour and rice such as rice and white flour will slow down your metabolism, stimulate excessive insulin secretion and accelerate the synthesis of fat. Whole grain food contains more dietary fiber, which can accelerate metabolism by 30%. And pasta is best eaten with high-protein food. This combination can make your blood sugar rise slowly, so you can avoid storing fat quickly.
9. Eat high-protein food 3~4 times a week.
Want to burn fat efficiently? Then you must have healthy muscles. protein is an important nutrient for building muscles. You have no better choice but to eat lean meat, fish and shrimp, nuts, milk and other foods rich in protein. Studies have shown that high-protein foods can increase the postprandial metabolic rate by 35%. Because protein consumes twice as many calories as fat and carbohydrates. In addition, people who often eat fish and shrimp have low levels of a hormone related to slow metabolism and obesity.
10. Turn three meals a day into five meals a day.
When eating, the body's metabolism will become faster. If we eat something from time to time, the body will adapt to this rhythm and the metabolic system will always be working. So eating less and eating more is a good way to speed up our metabolism. You can divide the food in a day into five parts, eat three meals a day normally, especially lunch and dinner until you are seven or eight minutes full, drink in the morning 10 respectively, and add meals at 3 pm, such as eating a handful of nuts, a cup of yogurt or a salad.
1 1. Supplementing low calorie and high protein is an important way to improve metabolism.
Maintaining high-quality protein content in muscles and organs is very important for maintaining life, and the same protein can satisfy our hunger. There is evidence that moderately increasing the proportion of protein in diet and controlling calorie intake will improve the body structure, promote the reduction of fat and improve the weight maintenance after losing weight. Of course, if you choose low-calorie and high-protein supplements, you can get enough protein without consuming too many calories, which can effectively enhance your immunity and help you keep fit.
12. Remember to move.
Remember, the only magic weapon to speed up metabolism in exercise is to do some strength training, such as squat and dumbbell training, which can increase your muscle proportion. You know, people with high muscle ratio have high basal metabolic rate and consume more calories every day than others.