Yoga divides food into three categories: inert food, denatured food and pleasant food. Yoga advocates eating more pleasant food, less inert food and no denatured food. Pleasant foods include cereals, beans and their products, fresh vegetables, fruits, nuts, milk and dairy products.
1, vitality breakfast
Breakfast accounts for 30% of a day's diet. High-fiber and high-energy breakfast helps to reduce the intake of lunch and dinner. Cereals can provide continuous and sufficient energy, which is stored in muscles in the form of glycogen. Whole wheat food can provide insoluble cellulose and soluble cellulose, the former can reduce the risk of colon cancer, and the latter can reduce blood cholesterol.
Those who choose to practice yoga in the morning, it is best to exercise on an empty stomach, and then start eating 40 to 60 minutes after the end. It's best not to eat before yoga at noon 1~2 hours. A high-quality breakfast can ensure that practitioners will not feel hungry at noon. You can also supplement some liquid food at 10 according to your personal situation.
2, nutritious lunch
The food for lunch should account for 40 ~ 50% of your daily diet. Those who are used to practicing yoga around noon 12 can eat at around 2 o'clock, so as not to affect the normal exercise before eating. A high-quality yoga lunch can even make you skip dinner or just supplement some dairy products and fruits, and also ensure a better sleep at night. You can choose all kinds of whole grains to cook rice as the staple food for lunch, or you can choose whole wheat bread instead of cream cake, or noodles made of coarse flour instead of fried instant noodles.
3. Natural dinner
If you have a yoga class at six or seven in the evening, you can skip dinner. If you have lunch at twelve o'clock, you can have some afternoon tea from three thirty to four o'clock. Try to choose some dairy products and fruits as your own dinner, but a small amount is needed to ensure the emptying of the stomach, which is conducive to yoga practice. If you have the habit of going to bed early, you can go to bed without eating and have some high-energy breakfast the next day. If you have the habit of eating dinner and staying up late, you can eat a tomato, a cucumber or a pear when you are hungry. If it is not enough, you can add a cup of skim milk or soybean milk.
Dietary principles of yoga to lose weight
1. Yogis' favorite food is fruit. They think that fruit contains the highest vitality. Fruits are nutritious, easy to digest when eaten raw, and can provide fast and lasting energy during the day, without toxins. Yoga practitioners believe that western green plants such as lettuce, cauliflower and broccoli have the highest vitality in vegetables. Yoga emphasizes that food should be as fresh as possible. Eat more fresh fruits and avoid frozen, processed or processed agricultural products and canned food. Frozen food is not too bad, because enzymes are still there, but canned food has been heated, destroying many vitamins, minerals and enzymes.
2. You can't practice yoga on an empty stomach in the morning, because the energy consumed by practicing yoga on an empty stomach comes from fat, not muscle, and if you practice after meals, the energy consumed often comes from the carbohydrates you just ate. We must let the body get energy from the accumulated fat in order to minimize fat. But it should be noted that an empty stomach does not mean hunger. If you feel hungry, you can drink some liquid food such as milk and honey before practice. Don't do any exercise when you are hungry, otherwise it will do harm to your health.
3, practicing yoga in the morning can improve the metabolic rate of a day, generally practicing for about 30 minutes.
4. It is the best time for women to control their weight through food within 10 days after menstruation, and take a low-carbohydrate diet or not eat meat within 10 days after menstruation. The carbohydrates mentioned here are grains and sugar, excluding fresh fruits and vegetables and starchy foods (sweet potatoes, peonies and beans), but starchy foods should be eaten less. Meat may not include seafood such as fish and shrimp, and attention should be paid to supplementing protein, because the body still needs energy and nutrition. Protein is full for a long time, and it is not easy to lose muscle. protein helps to decompose fat. 10 days is enough, stick to it. Every month 10 days of control, in exchange for the remaining 20 days to follow one's inclinations, slim figure.
5, during weight loss, generally drink 8 glasses of water every day to increase. Drink as much as possible, instead of coffee, you can drink more green tea and oolong tea. Drinking more water can help the body expel toxic substances and help "melt" fat. Milk soy milk is not water, but if you don't drink enough cups of 12- 16, they can barely make up the number. At this point, you will feel that going to the toilet often is also a way to force yourself to get up and do more activities.
6. Eat some food every 3 hours. As the saying goes, eat less and eat more, five small meals a day instead of three big meals. So you won't feel too hungry. Of course, you don't eat and drink every meal. Try to be balanced. This is more difficult to do at work. You can bring more yogurt, milk and fruit.
7, moderate intake of nuts and seeds, they can provide essential fatty acids and protein. Choose whole wheat bread or noodles as much as possible. Choose plain yogurt. Use honey instead of sugar, jujube and dried fruit products instead of dessert, and long beans instead of chocolate if possible.
8. Avoid eating foods that have been treated with preservatives and added with pigments and additives. Avoid greasy or fried food. Reduce the intake of red meat and salamander meat, mainly fish, because fish are easier to digest. If you want to eat chicken and eggs, choose the kind that is free-range on the farm.
No matter what you eat, you should chew slowly. The digestion process starts from the moment food enters the mouth, and all kinds of food are mixed with saliva. As long as you chew hard enough, your stomach can digest everything.
10, eat in moderation, in other words. Just eat until you are eight points full. We should look at this matter healthily, fill the stomach to two-thirds of its capacity, leaving one-third of its capacity, so that the stomach can fully absorb the nutrition of food.
1 1, you should leave enough time between meals to keep your stomach in a hollow state, so that your appetite can be greatly increased.
12. Quit the habit of smoking, drinking, taking caffeine and any other irritating or depressing food. Alcohol will reduce the vibration of the body. This goes against the purpose of yoga, because the purpose of yoga is to increase the level of vibration, so as to gradually develop a higher self.
13, you should eat more raw food. Such as fruits, salads, raw nuts and bean sprouts. Cooking makes food lose most of its vitality and original flavor. Because the original flavor is lost, salt, spices and condiments will be added, and these additives will often cause more problems.