I. Matters needing attention
1, you can't lack breakfast.
This is the key part of burning fat faster. Breakfast plays a decisive role in diet planning. When people are asleep, the speed of metabolism will reach the lowest. As you wake up in the morning, your metabolism will gradually return to normal level. The faster you eat breakfast after waking up, the faster your metabolism increases. If you are a morning exercise enthusiast, you must eat a banana before exercise and have breakfast after exercise. Tea or coffee can't replace breakfast. Oatmeal mixed with fruit, or a boiled egg with a bowl of porridge and bread are all good breakfast choices.
2, can't lack sleep
When you can't stop to watch soap operas in the middle of the night, you should say to yourself, "It's easy to get fat if you don't get enough sleep." Invisibly give yourself a kind of pressure. People who sleep 5-6 hours a day weigh 6-8 pounds on average than those who sleep 7-8 hours a day. When normal sleep time is deprived, the body will produce a lot of anti-stress hormones to slow down metabolism, and at the same time, the appetite will increase the next day. If you have to get up at 7 am, you'd better go to bed around 1 1 the night before. Don't watch TV before going to bed. You can take a hot bath or read a good novel.
3. coarse grains cannot be lacking
In the process of slimming, the key is not the amount of cellulose intake, but what kind of cellulose can play the best catalytic role in fat consumption during digestion. Scientists study the role of cellulose in the process of losing weight by observing the insulin index of the subjects. As a result, eating healthy, unprocessed fruits and vegetables and whole wheat bread usually consumes 80% more calories than eating processed starch foods. The fiber in unprocessed food is directly absorbed by human body, while the processed fiber is decomposed into sugar and absorbed by human body. With the increase of sugar in the body, the ability of insulin to absorb fat will also increase, thus making the body's fat accumulate.
You can't lack honey.
Honey is a loyal defender of human cells. Is bread coated with honey your favorite breakfast? You might as well use dark honey instead of light honey. According to an American study, dark honey, such as forest honey, is particularly effective for human cells because it is rich in antioxidants and cell protective substances. It is also good for blood, and can prevent diseases of the cardiac circulatory system.
5, can't lack of exercise
Divide the daily exercise into two parts, such as 20 minutes of strength exercise in the morning and a half-hour walk after dinner, and the metabolic rate will double. In other words, practicing in stages is easier to consume calories than practicing once. It is also effective to spend five minutes walking around every hour. But don't go into such a misunderstanding, don't think that exercise will work in one second.
6, can't lack of relaxation
When a person is completely relaxed, his body will not produce stress hormones, so he will feel comfortable and happy. In this relaxed state, people's nervousness is released, and the pressed skin is also rested. So, always remind yourself to relax for 5 minutes!
7. You can't lack water.
Drink plenty of water before and after meals. When the body is short of water, the level of metabolism will be 2% lower than before. At this time, avoid drinking caffeinated drinks such as tea, soda and coffee. Under the action of caffeine, the body will only absorb half of the water.
8. You can't lack spiritual food
Anyone who wants to be smart, quick-thinking and efficient should eat more carbohydrate-rich foods and supplement vitamin B. Walnuts, coarse flour bread and bananas are your first choice to strengthen your brain, because they provide you with mental nutrition necessary for mental work.
Second, healthy food.
1, kiwifruit
Kiwi is rich in vitamin C. Every 100g of fresh fruit contains vitamin C 100 ~ 400 mg, which is 5 ~ 10 times higher than that of citrus and 20 ~ 30 times higher than that of apples and pears, so it has the reputation of "vitamin C fruit". Fruit also contains 17 kinds of amino acids, fruit acid, tannic acid, citric acid, calcium, phosphorus, potassium, iron and other mineral elements needed by human body. It is a unique nutritious fruit.
Kiwifruit also has high medicinal value. Clinically, kiwi fruit has a certain curative effect on acute icteric hepatitis, dyspepsia, loss of appetite, vomiting, burns and vitamin C deficiency.
2. Sweet potato
Sweet potato contains sugar, fat, protein, inorganic salts, carotene, thiamine, riboflavin, nicotinic acid, ascorbic acid and essential amino acids, among which the content of carotene and ascorbic acid exceeds that of carrots and some fruits. Sweet potato is a kind of physiological alkaline food, which can neutralize the excessive acid produced by eating meat and eggs in the body, thus maintaining the acid-base balance in the human body, and because it is rich in vitamins, it can keep the stool unobstructed, which is very effective in preventing constipation.
Sweet potato also contains chemicals similar to estrogen, which can keep human skin delicate and delay human aging. Sweet potato also contains effective ingredients such as mucin, which can enhance physical fitness, prevent fatigue and make people energetic. It can improve human immunity, promote cholesterol excretion, reduce cardiovascular lipid deposition and subcutaneous fat accumulation, and play an important role in preventing liver and kidney connective tissue atrophy and collagen disease.
3. Olive oil
Olive oil contains more than 80% monounsaturated fatty acids, and also contains squalene, sitosterol, provitamin A, vitamin E and other components beneficial to cardiovascular health. In Mediterranean countries where olive oil is the main edible oil, the incidence of cardiovascular diseases is much lower than that in other European countries.
Regular consumption of olive oil can also prevent osteoporosis and calcium loss; It can prevent digestive system diseases, gallstones, heart disease and hypertension, reduce the incidence of cancer, and reduce gastric acid and blood sugar. Therefore, olive oil is recognized as "green and healthy edible oil".
4. onions (surname)
Onion is rich in trace elements such as protein, sugar, vitamins, calcium, phosphorus, iron, selenium and various chemicals, and almost contains no fat. Onion is the only known plant containing prostaglandin A, which is a strong vasodilator, which can relax blood vessels, reduce blood viscosity, increase coronary blood flow, reduce vascular pressure, lower blood pressure and prevent coronary heart disease.
Onion contains a large number of plant fungicides, which have strong bactericidal ability and can kill and inhibit Staphylococcus aureus, Streptococcus, diphtheria, Shigella, tuberculosis, Escherichia coli and other germs. Selenium, a trace element contained in onion, is a strong antioxidant, which has anti-cancer, anti-cancer and anti-aging effects.
5. tomatoes
Lycopene contained in tomatoes is an effective antioxidant, which can inhibit some carcinogenic oxygen free radicals. Studies have shown that eating tomatoes in large quantities for a long time can help prevent prostate cancer in men.
6. Bean products
Beans are another food rich in high-quality protein, second only to meat, eggs and milk, with low cholesterol content. Nutrients in beans help to prevent cardiovascular diseases. At the same time, soybean and its products have unique charm in preventing digestive tract cancer. Soybean is rich in trace elements molybdenum and selenium, which can reduce the damage of nitrosamines to cell genetic material, repair damaged tissues and significantly inhibit the occurrence and development of esophageal cancer.
In addition, phytosterol, soybean saponin and phytate contained in soybean can also inhibit colon cancer and rectal cancer.
7. Mushroom food
The analysis of mushroom food shows that its main components are polysaccharides, such as lentinan in Lentinus edodes, lentinan in straw mushroom and Flammulina velutipes polysaccharide. Modern medicine has found that these substances have strong antioxidant and anticancer effects. In addition, edible fungi not only contain polysaccharides in vitro, but also contain more protein, vitamin C, B 1, B2 and so on. It can also enhance human immunity and detoxification ability and prevent tumor formation.
8.yogurt
Yogurt has high energy density and contains more than 20 kinds of nutrients, especially the content and absorption rate of calcium is equivalent to that of fresh milk. Many people who can't drink fresh milk (or only a small amount) because of lactase deficiency can drink yogurt, and most of the lactose in the latter is destroyed during processing, so the tolerance can be greatly improved.
Also, yogurt contains a lot of lactic acid bacteria, and the acidity is suitable. Drinking yogurt regularly can effectively inhibit the production of harmful bacteria, improve immunity, thus preventing diarrhea, or shortening the duration of chronic diarrhea and reducing the incidence of acute diarrhea.
9.cauliflower
Including broccoli (broccoli), it not only tastes fragrant and good, but also has many times higher nutritional value than other vegetables. Its protein content is 4%, its carotene content is three times that of spinach, and it is also extremely rich in vitamin B2 and vitamin C, so it is called the top grade of vegetables.
In addition, more importantly, it is found that broccoli contains a certain amount of antioxidant substances, which is beneficial to prevent various oxidative damage.
10, fish
From the auspicious blessing of "more fish every year" to the unique flavor of delicious food, fish has always been one of the foods that human beings admire. Modern nutrition also defines the nutritional value of fish: high-quality protein with high biological value, easy digestion and absorption, fatty acids beneficial to cardiovascular health, low cholesterol and rich macroelements and trace elements, which make fish play an important role in maintaining human health, especially heart health.
The above introduces the methods of health preservation and some health foods, which need to be combined with health preservation to achieve better results!