1, sunflower seeds: can be beautiful;
2, peanuts: vitamin B2 supplement;
3, walnuts: can show a;
4, jujube: prevent scurvy;
5, pumpkin seeds and pistachios: proper consumption can ensure cerebral blood flow and energy;
6, toffee: containing sugar and calcium, proper consumption can supplement brain energy;
7, chocolate: it has a pleasant mood and beauty;
8. Sesame paste: it has the functions of blackening hair, moistening hair and nourishing blood;
9, raisins: there are benefits of replenishing qi and blood, but pay attention to hygiene;
10, beef jerky, grilled fish fillet: rich in protein, iron, zinc, etc. It is suitable for eating and makes the skin rosy.
Comments: The statement is more accurate, and it is recommended to include fruits rich in vitamins. Although choosing the right snacks can supplement nutrition, we should also control the consumption of snacks, choose snacks with low calorie, low fat and low vitamin A, and try not to eat snacks with added pigments in the production process. Office snacks are best stored in sealed boxes to avoid spoilage and attracting rats. [3]
Ten kinds of bad snacks
1, jelly: not only can not supplement nutrition, but also hinder the absorption of some nutrients;
2, potato chips: containing a lot of fat, eating more is easy to cause obesity;
3, popcorn: the nutritional value is acceptable, but the lead content is more, which damages the neurological function of adults;
4, fruit candy, lollipop: contains a lot of sugar, eating more can easily lead to dental caries and obesity;
5, preserved fruit, candied fruit: in addition to a lot of calories, there is almost no other nutrition, and it contains preservatives;
6, plum: the salt content is too high, if you consume a lot of salt for a long time, it will induce high blood pressure;
7, fast food noodles: high fat content, low nutritional value;
8, biscuits: high-fat and high-energy food, eating more is easy to cause obesity;
9, bubble gum, chewing gum: the nutritional value is almost zero;
10, puffed snacks: the nutrition is acceptable, but it contains a lot of food additives such as pigments and flavors.
Comments: The statement is more reliable. What needs to be added is that preserved fruit, candied fruit and fruit candy all contain a lot of sugar, so diabetics had better not eat them.
healthy snacks
Beauty of sunflower seeds: Sunflower seeds contain high-quality protein, fat, vitamins and minerals. It is extremely rich in linoleic acid. Linoleic acid can maintain the normal permeability of human skin microvessels and protect the skin from all kinds of radiation damage, so it helps to make the skin delicate and prevent skin dryness and skin spots. In addition, linoleic acid also has a certain therapeutic effect on dermatitis and scaly hypertrophy. Sunflower seeds are also rich in nicotine and vitamin B 1. The former is helpful to prevent pellagra, and has positive significance to prevent skin roughness, thickening, desquamation and pigmentation. The latter is a vitamin against beriberi. It can maintain normal appetite, muscle elasticity and healthy mental state.
Prevention of peanut dermatosis: Vitamin B2, which is rich in peanuts, is one of the most deficient vitamins in our daily diet. Therefore, eating more peanuts can not only supplement the deficiency of vitamin B2 in the usual diet, but also help to prevent and treat many diseases that endanger health and beauty, such as fatigue, cleft lip, itchy eyes, seborrheic dermatitis and so on. And keep people's skin moist, delicate and healthy.
Sesame prevents skin cancer: Sesame is rich in high-quality protein, fat, vitamins and trace elements, and the content of linoleic acid is also high, among which vitamin E is the most abundant. Vitamin E has a strong oxidation effect, which can interfere with and eliminate the damage of free radicals to cells, avoid the toxicity of peroxides produced by unsaturated lipid oxidation to human body, and hinder the formation of pigmented spots and senile spots. It is a good product for moistening skin, blackening hair and delaying aging. In addition, vitamins can also prevent cholesterol in the skin from being exposed to sunlight and ultraviolet rays to produce carcinogens, which has a certain preventive effect on cancer.
Carrots improve eyesight: carrots are rich in vitamins A and C, and with the special physiological function of a large amount of vitamin E in plants, eating more carrots can keep the youthful charm of eyes.
Walnut manicure: Walnut is rich in auxin, which can make nails firm and not easy to crack. At the same time, walnuts are rich in plant protein, which can promote the growth of nails. Eating walnuts often helps manicure.
green plum
The relatives of prunes, which contain most of the ingredients of prunes, seem to be the favorite of Japanese girls. Regardless of national feelings, the beauty and health care effect is still good.
laver
Generally speaking, the contents of fat and cholesterol in seawater are not very high, and the nutrients needed by human body, such as amino acids and trace elements, are very rich. Seaweed is also low-calorie and high-fiber, rich in vitamin B, and is said to be anti-cancer. snack
decrease
Legend has it that the perfect snack is rich in dietary fiber and various trace elements. It is said that all the nutrients except vitamin C in fresh fruit are retained, and it has the effects of beauty, weight loss and health care. Coupled with less calories, it naturally becomes the number one snack.
American grape
Raisins are rich in vitamins C and E, which provide antioxidant protection for the skin, effectively fight against free radicals and reduce the invasion of the external environment on the skin. Raisin is a kind of fruit with high nutritional value, especially with high sugar content and easy to get angry, so it is not suitable for people with constipation due to yin deficiency and internal heat. In a word, raisins are rich in nutrition and warm in sugar. Eating too much can cause side effects such as excessive internal heat, constipation or diarrhea, and boredom.
Jujube prevents scurvy: Jujube is rich in vitamin C and is called "live vitamin C pill" by nutrition experts. If vitamin C is lacking in the diet, people will feel tired, resulting in scurvy [1].
Dark chocolate chocolate has many antioxidants. The antioxidant activity of dark chocolate is three times that of red wine and the polyphenol content is four times that of green tea.
Choose dark chocolate with purity above 65%, the darker the better.
Isoflavones in boiled soybean can prevent breast cancer. Soybeans can also inhibit the spread of pancreatic cancer. Boiled edamame is fresh, tender and sweet, and has not undergone a terrible processing process.
Choose bright green, solid and undamped pods and boil them in water. Fresh edamame can be kept for about three days, and frozen edamame can be kept for several months.
Pistachio nuts published by the American Association for Cancer Research found that pistachios can resist cancer and prevent cardiovascular diseases, and phytosterols can also protect cardiovascular health.
Choose tasteless pistachios, not more than one a day.
Skillfully eat snacks
[ 1]
1. Microwave potato chips
Have you not touched potato chips for a long time since you started to lose weight? Crispy taste makes people miss, afraid that the potato chips in the supermarket are too hot? MM people don't have to worry, because they can make potato chips at home, and there is no oil and no additives, so less fat is more reassuring.
The method of microwave oil-free potato chips is simple. Slice potatoes, rinse them with water, and wash off the starch attached to them. The heat will be lower. Drain potato chips, spread them on a plate, sprinkle some salt and put them in the microwave for 3-5 minutes. Finally, sprinkle with Chili powder or matcha powder according to your own taste.
Warm reminder:
Although the baked potato chips are low in calories and fat, MM who wants to lose weight should not eat more than 50g at a time. Coke is the obesity catalyst of potato chips, so don't eat it together. Potato chips can be served with black coffee or fruit and vegetable juice. Of course, pure water is the lowest calorie. [ 1]
2. Dried blueberries
Polyphenols in blueberries can decompose fat and inhibit the production of fat. Blueberries are rich in vitamin C, which can help the body excrete toxins and enhance digestive function. The nutritional value is much higher than that of apples, grapes, oranges and other fruits. In addition, blueberries are rich in flavonoids and can resist oxidation. Dried blueberries are easier to preserve than fresh blueberries. 100g dried blueberry contains 200 calories, which is an ideal beauty and weight loss snack. Although dried blueberries have more calories than blueberries, they are seasonal and cannot be preserved for a long time. Dried blueberry, as a substitute for blueberry, has been popular in Europe, America and Japan for a long time.
Warm reminder:
Snacks with low calories will still get fat if eaten too much, so MM should hold back their appetite and not exceed 20g at a time. [ 1]
3.dark chocolate
Cocoa powder, the main raw material of chocolate, can effectively promote the reflex system of muscles and bodies, stimulate blood circulation and accelerate metabolism, so chocolate has a positive effect on weight loss to some extent. Chocolate varies with cocoa content and milk content. Dark chocolate is the variety with the least milk and sugar content in the chocolate family, so it is the least likely to gain weight in the chocolate family. When choosing chocolate, we should pay attention to comparing the cocoa content and sugar content of different brands of chocolate.
Warm reminder:
People can eat between meals or after a lot of exercise. Every time they take 5g, they can not only satisfy their appetite, but also replenish their energy without getting fat. [ 1]
4. seaweed
Seaweed is a low-calorie and high-fiber food. Afraid of fat MM can rest assured to eat. 20 grams of dried seaweed has only 30 calories. Laver concentrates all kinds of B vitamins in laver, especially riboflavin and nicotinic acid. Vitamin B is an essential element for burning fat. Seaweed is rich in iodine, which can accelerate our calorie consumption during exercise.
Warm reminder:
Eat less seaweed at night. Seaweed has a high salt content and is prone to edema in the morning. The daily intake should not exceed 30 grams. Excessive intake can cause iodine poisoning. [ 1]
5. Whole wheat fiber cake
Cookies are often put on the list of weight loss and fasting. The origin of biscuits can be traced back to Persia. Cookies are mainly baked from wheat flour, sugar and oil.
Many MM can't stand the temptation of crispy biscuits. It is best to avoid waffles, cookies and sandwich cakes when choosing, because they are extremely high in calories, and the calories of two sandwich cookies are as high as 360 kilocalories. MM students choose graham crackers with high fiber to satisfy their desire, and graham crackers uses whole wheat flour, which is rich in fiber, which can help gastrointestinal peristalsis and facilitate digestion.
Warm reminder:
When selecting high-fiber biscuits, we should pay attention to the ingredients on the package. Only when the fiber content is higher than 5g can we qualify fiber biscuits. The daily intake of fiber biscuit fever should not be higher than 30g. Drinking more water when eating cookies can not only relieve the dryness of cookies, but also increase your satiety.