Category I: Meat (including pigs, chickens and ducks, beef, etc. ). The content of protein in meat is between 10%-20%, commonly known as lean meat with less fat, fat meat with more fat, and the protein content of lean meat is more than fat meat. The fat content in meat is related to the species, age, body parts and fattening status of animals. There are more than 20 kinds of amino acids that make up protein, of which 8 kinds (essential amino acids) cannot be synthesized by human body and must be obtained by ingesting foods containing these 8 kinds of amino acids; Protein of meat food is completely protein, which can provide all kinds of amino acids needed by human body. When meat protein is digested in human body, the decomposed amino acids can be absorbed.
Tips: For example, lean beef contains protein 20. 1 00g; Sauced beef contains 32g of protein per100g, and braised beef contains 25g of protein per100g.
The second category: eggs. An egg consists of egg white and yolk. Egg white and yolk account for about 2/3 of the total edible portion and 1/3 respectively. The nutritional component of egg white is mainly protein, which contains essential amino acids needed by human body. Whole egg protein can be almost completely absorbed and utilized by human body, and it is the most ideal high-quality protein in food.
Tip: For example, eggs are one of the best sources of nutrition for human beings. Eggs contain a lot of vitamins and minerals and protein with high biological value. For people, the protein quality of eggs is the best, second only to breast milk. According to the analysis, every100g of eggs contains protein12.8g and fat11~15g. There are also some precautions when eating eggs, such as avoiding eating immature eggs and not drinking tea immediately after eating eggs.
The third category: fish. Fish food is tender, delicious, nutritious and easy to digest, and it is a favorite food. It is especially suitable for the elderly, children and patients. The fat content of fish is low, which is 1 ~ 10%, and the protein content is 15 ~ 20%. It belongs to high-quality protein with short muscle fiber, soft protein tissue structure, high water content, fresh and tender meat, easy to digest and absorb, and the digestibility reaches 87-98%.
Tip: Pregnant women and babies should be careful when eating fish.
The fourth category: beans. There are many varieties of beans, mainly soybeans, broad beans, mung beans, peas and red beans. According to the type and quantity of nutrients, beans can be divided into two categories. A high-protein and high-fat bean represented by soybean. Another kind of beans is characterized by high carbohydrate content, such as mung beans and red beans. Beans have high nutritional value. If we insist on eating beans every day, the body can reduce fat content, enhance immunity and reduce the chance of getting sick. Beans are the best plant protein because of their high content of protein, good quality and close nutritional value to animal protein.
It is suggested that the fat content of soybean in beans is about 16%, of which more than 35% comes from protein, and it can be processed into bean curd, dried bean curd and bean curd skin, and it can also be used as soup like red beans and mung beans, which has a good taste and can prevent diseases.
What fat-free snacks do you have?
Diet 1: raisins
After fresh fruit is processed, most of the vitamin C in the fruit disappears, and a large amount of white sugar is used in the processing, which may lead to the lack of trace elements such as vitamin B in the human body. If you eat it regularly, it may lay the groundwork for diabetes. The salt content of plum in Yanjin dialect is too high, and long-term intake of a large amount of sodium salt will induce hypertension; Candied fruit also contains colorants, sweeteners and preservatives to varying degrees, and may be poisoned if eaten too much. However, there is a healthy snack in this kind of food, that is raisins. Grapes do not need to add other ingredients to make raisins, and the solid nutrients are well preserved. Raisins contain minerals such as iron, calcium, magnesium and phosphorus, vitamins such as A, E and B, and contain no cholesterol, so they have the functions of benefiting qi and enriching blood. Eating regularly can also reduce the cholesterol content in the blood.
Diet 2: Yogurt
Drinking yogurt can reduce weight, because the calcium contained in yogurt is the best source of calcium in human body, with low calorie and high calcium content, which can make skin soft and moist and strengthen bones and muscles. Milk and yogurt contain 8 kinds of essential amino acids and a lot of high-quality protein, which can promote healthy development and form body tissues. Yogurt is not only nutritious, but also easy to digest and absorb, especially suitable for lactose intolerance. Drink some milk or yogurt every day to get rich protein and calcium.
Diet 3: Dried meat
Dried meat is rich in protein, iron, zinc and other nutrients most needed by human body, and it is very rich and has a good satiety. Dried meat can also exercise chewing ability and contribute to dental health. However, dried meat is also a high-calorie food. Eating a lot of dried meat is no different from eating meat, especially dried meat with delicious taste, soft texture and juicy, which has higher fat content and needs to be controlled.
Diet food 4: fruit
Eating fruit in autumn is the best way to lose weight. Many fruits are good for beauty and skin care, such as oranges, lemons and tomatoes. They are rich in vitamins, which can increase the body's resistance to bacteria, slow down or prevent melanin synthesis, and whiten the skin. Fruit is also rich in carbohydrates, minerals and dietary fiber, which can supplement various essential nutrients that are easily lacking in dinner, stimulate appetite, help digestion and treat constipation.
3. What are the fat-free yogurts?
Great yogurt diet: Yogurt.
Yogurt is a spoiled dairy product, which inherits the excellent calcium content of dairy products. It also has an additional function, which is to clean the intestines and discharge your feces. The weight loss effect is several times that of dairy products. Most importantly, pure yogurt won't get fat, no matter how much you drink, you won't get fat.
Great yogurt diet: ideas
If we want to implement yogurt diet, we must pay attention to the following points: we should not eat after 8: 00 p.m., we should not mix cold and hot food, and we must drink it half an hour after meals.
Great yogurt diet: good morning.
Drink a cup of honey water after getting up every morning, not too strong and light, and you can have breakfast in 20 minutes. Don't eat too greasy, it's bad for your stomach and digestion. Then you can drink yogurt half an hour after dinner, and a small cup is enough.
Awesome yogurt diet: Noon.
Don't drink yogurt after lunch. Drink a large glass of water before drinking yogurt, because yogurt is sticky. If there is no buffer after a meal, the best weight loss effect may not be achieved. Don't drink yogurt while eating, which is also bad for digestion.
Awesome yogurt diet: Afternoon tea
Tea time has arrived. You can use a cup of yogurt with some nut snacks. If you feel monotonous, you can eat some desserts properly, of course, not more than the weight of a cup of yogurt. In addition, you can't eat creamy food.
The terrible yogurt diet: dinner.
It's better to have porridge for dinner, because the metabolism drops a lot at night, and even yogurt is not as good as during the day, so eat as little as possible for dinner, and a cup of yogurt is also good, but you can eat more fruits and vegetables.
What food is the healthiest?
1. Comprehensive anticancer food-asparagus
nutritive value
The quality of protein, carbohydrates, multivitamins and trace elements contained in asparagus is better than that of ordinary vegetables, but the calories and carbohydrates are low, which is higher in protein. Asparagus also contains proper amount of vitamins B 1, B2 and nicotinamide. Green stem asparagus contains more vitamin A than white stem asparagus. It is worth noting that canned asparagus contains a lot of sodium. People with sodium aversion (such as patients with hypertension, diabetes and renal failure) should avoid eating it, but they can eat fresh frozen products or canned asparagus with low sodium content. Asparagus is sweet in taste, cold in nature, and has the function of clearing heat and diuresis. When eaten in summer, it has the function of cooling and reducing fire, and can relieve summer heat and quench thirst.
Effects on disease and health
Regular consumption of asparagus is effective for heart disease, hypertension, tachycardia, fatigue, nephritis, cystitis, gallstones, abnormal liver function and obesity. Asparagus is rich in folic acid, and about five asparagus contain more than 100 micrograms of folic acid, which can meet 25% of daily needs, so eating more asparagus can supplement folic acid. Asparagus can promote the normalization of cell growth and prevent cancer cells from spreading. According to the research of the International Association of Cancer Patients, it has special effects on bladder cancer, lung cancer and skin cancer.
[Intimate tip]
Although asparagus is good, it should not be eaten raw (it is easy to have abdominal distension and diarrhea). Adjuvant treatment of tumor diseases can only be effective if it is eaten every day.
2. The king of dishes-cabbage
nutritive value
Cabbage is high in moisture (90%) and low in calories, but most shredded cabbage salads are five times higher in calories than pure cabbage, because salads contain oily seasonings. Therefore, people who control their diet and lose weight had better use low-calorie seasonings to make salads. The nutritional value of pickled cabbage is similar to that of unfermented Chinese cabbage except that it contains more sodium. All kinds of cabbages are good sources of potassium.
Effects on disease and health
Chinese cabbage, like asparagus and cauliflower, has good anti-aging and antioxidant effects. The nutritional value of Chinese cabbage is similar to that of Chinese cabbage, and the content of vitamin C is about half higher than that of Chinese cabbage. Chinese cabbage is rich in folic acid, which is an advantage of Chinese cabbage, so pregnant women and anemia patients should eat more Chinese cabbage. It is also an important beauty product. Cabbage can also improve human immunity, prevent colds and protect the life indicators of cancer patients. Chinese cabbage ranks fifth among anticancer vegetables. Fresh Chinese cabbage contains phytoncide, which has antibacterial and anti-inflammatory effects, and has certain curative effects on sore throat, traumatic swelling and pain, mosquito bites, stomachache and toothache. Cabbage contains some ulcer healing factors, which have a good therapeutic effect on ulcers and can accelerate wound healing. It is an effective food for patients with gastric ulcer. Eating more cabbage can increase appetite, promote digestion and prevent constipation. Cabbage is also an ideal food for patients with diabetes and obesity.
What are the fat-free foods? This 15 species is outstanding. In order to achieve the goal of losing weight, it is recommended that everyone eat low-fat food or food without fat. This kind of food is not uncommon in life, such as laver, pumpkin, papaya, sesame and other foods with very low fat content but very good nutrition.
★ 1. Porphyra is rich in vitamins A, B 1 and B2. The most important thing is that it is rich in cellulose and minerals, which can help to discharge waste and accumulated water in the body, thus reducing the effect of stovepipe. ★2. sesame
Its "linseed oleic acid" can remove cholesterol attached to blood vessels, make metabolism better, and it is much easier to lose weight and close legs.
★3. Banana? Although high in calories, it is low in fat and rich in potassium. It can reduce the accumulation of fat in the lower body and is the reason for losing weight. Think about food.
★4. Apple? Apple contains unique malic acid, which can accelerate metabolism and reduce lower body fat, and contains more calcium than other fruits, which can reduce lower body moisture? Expansive salt. ?
★5. Red beans? Alkaloids contained in red beans can increase peristalsis of large intestine, promote urination and reduce constipation, thus removing lower body fat. ?
★6. papaya? It has a unique proteolytic enzyme, which can remove the fat accumulated in the lower body due to eating meat. Pectin contained in papaya meat is an excellent intestinal lavage agent? Can reduce the waste accumulation in the lower body.
★7. watermelon? He is a diuretic expert who eats raw fruit. Eating more can reduce the residual excess water in the body, and its sugar content is not high, so eating more will not make you fat. ? ★8. eggs? Vitamin B2 in eggs helps to remove fat. In addition, it also contains nicotinic acid and vitamin B 1, which can remove fat from the lower body.
★9. grapefruit? It has long been known that grapefruit is extremely low in calories and will not gain weight if eaten more, but it is also rich in potassium, which helps to reduce the accumulation of fat and water in the lower body. ?
★ 10. Huh? It is completely fat-free and delicious. In the final analysis, it is also a must to lose weight. It turns out that its rich plant fiber can make the lymph of the lower body unobstructed and prevent the legs? It expands and bubbles. ? ★ 1 1. Spinach? Because it can promote blood circulation, so that the two legs farthest from the heart can absorb enough nutrition, balance metabolism and detoxify stovepipe? ? ★ 12. Celery