During a holiday, many people like to sleep in. When they wake up, it's about 10. There will be no time for breakfast. Just wait until noon to eat more. This practice is harmful to health. The original three meals a day should be distributed reasonably. It is considered that the most reasonable calorie distribution of three meals is: breakfast accounts for 30%, Chinese food accounts for 40%, and dinner accounts for 30%. Eat according to these specifications. Will be compared with simple metabolism.
Rule 2: Eat lightly and gently.
At the turn of spring and summer, we should reduce the intake of greasy food and eat more light and low-fat food. Use peanut oil for cooking. No more than 25 grams per day, eating less fried food can prevent the onset of obesity, fatty liver and other symptoms. And you can eat more black fungus, mushrooms, mushrooms and other foods.
Rule 3: Eat more foods rich in fiber and minerals.
Choosing foods with high cellulose and mineral content, adding yellow-green vegetables and absorbing seasonal fruits can not only make up for the deficiency of vitamins and inorganic salts, but also fully meet the needs of human liver. Shepherd's purse, rape, celery, spinach, Malantou, wolfberry head, Toona sinensis, dandelion, etc. It has the effects of clearing away heat and toxic materials, cooling blood, improving eyesight, promoting defecation, invigorating spleen and appetizing.
Proper consumption of onion, ginger, garlic and leek can dispel the yin cold, have the function of sterilization and disease prevention, and can reduce the onset of colds.
Rule 4: Pay attention to the distribution of main and non-staple foods.
When brothers have dinner, many people only eat meat dishes instead of staple food, which is neither suitable for taking care of health nor for the demand for nutrition. Staple food is the main source of our daily energy. Eating more staple food and less staple food will lead to obesity, but not eating staple food will not get enough energy for normal activities, which will only make us weak, thin but not healthy. Therefore, ensuring the right amount of staple food per meal can ensure enough physical strength and not be obese. Therefore, there should be more staple foods and less non-staple foods.
Rule 5: Pay attention to the distribution of coarse and fine grains.
Modern people pay attention to diet, and most of them eat polished rice and refined noodles. In fact, although polished rice and refined noodles taste excellent, the skin rich in vitamin B is removed during processing, which temporarily leads to vitamin deficiency. However, millet, oats, sorghum, yam, taro and other cereals are rich in nutrition.
Therefore, the distribution of coarse grains and flour and rice, while enjoying the delicious food created by flour and rice, can be beneficial to ensure adequate nutritional intake.
Rule 6: Pay attention to the preparation of vegetarian dishes.
Four-legged pigs, beef and mutton, two-legged chickens, ducks and geese, one-legged fungi, fish without legs, bean products, fruits and vegetables with roots, stems, leaves, flowers and fruits. This is a nutritious, healthy and delicious food. Generally speaking, whether eating or hiding, the share of meat and vegetarian food is 1: 4, and the share of four legs, two legs, one leg and no legs in meat is 1/4.