Fortunately, the density of convenience stores in Taiwan Province Province is the second in the world, with an average of one convenience store for every 22 1 1 person. When we are busy catching up with reports, catching up with high-speed trains on business trips, having no time to cook, exercising at night … and looking for some healthy food to eat, and having no time to prepare meals, convenience stores have become our modern little lucky stars, always open!
I'm also a delivery man who runs a convenience store every three days. I can't help it How convenient! I think many office workers are also like this! So based on the food sold in convenience stores at present, I selected ten kinds of good ingredients suitable for people who want to lose weight. Whether it's brunch, dinner or even midnight snack, you can have a balanced and healthy choice when you need to solve it in a convenience store.
It's good to gain muscle and lose fat.
1. Baked/steamed sweet potato
Soft, dense and sweet sweet potato belongs to low blood sugar (GI) food, which is rich in dietary fiber, β-carotene, magnesium, potassium and other nutrients. Not only has a good feeling of satiety and hunger tolerance, but also can promote gastrointestinal peristalsis and sweep away intestinal waste. If eaten with skin, it will have the benefits of lowering cholesterol and preventing cardiovascular diseases.
2. Imperial rice balls
Sushi, imperial rice balls and other cooked starch are cooled after cooking and contain more "resistant starch". Resistant starch can resist amylolytic enzymes secreted by small intestine because of structural changes, but it can be directly used by large intestine, and has the function similar to dietary fiber. Because of this, foods containing more resistant starch absorb less calories in the intestine, providing an average of 2.8 calories per 65,438+0 grams of resistant starch, which is lower than that provided by ordinary starch with 4 calories per gram.
3. Sugar-free/low-sugar soybean milk
Soybean milk belongs to protein and is rich in soybean protein, antioxidant nutrients and soybean isoflavones. Soybean protein is a complete plant protein, which contains 9 kinds of essential amino acids. It belongs to high-quality protein and has strong protein digestion ability, which is helpful to the formation of muscle tissue.
In addition, high fiber, low fat and zero cholesterol, usually drink sugar-free soybean milk, which is full and low in calories; Drinking low-sugar soybean milk after exercise to quickly supplement the nutrients needed by muscles is indeed a good ingredient during the period of gaining muscle and reducing fat.
4. Tea eggs
Eggs are rich in protein, unsaturated fatty acids, lecithin, choline, biotin, vitamin A and lutein. And they have complete nutrients, so they are called "ideal nutrition banks".
Because eggs contain various amino acids, more than 90% of them can be absorbed by the human body, and their "biological value" is much higher than other foods; In addition, high-quality protein can increase satiety after meals, delay the emptying speed of the stomach, help reduce calorie intake, and achieve the effect of weight control.
5. Boil canned tuna in water.
Tuna is a low-fat fish. A serving (30g) of tuna has only 55 calories, contains 7g of protein, but has less than 3g of fat. Unsaturated fatty acids in tuna are rich in DHA and EPA, which can promote blood circulation, prevent arteriosclerosis and reduce cardiovascular diseases such as cholesterol. Generally, canned tuna with oil stains or a lot of mayonnaise are used in breakfast shops or sandwich dishes, and the calories are nearly three times that of boiled water, which is not good for weight loss.
6.lettuce salad
Lettuce is not only low in calories, big in size, but also rich in water and fiber. In addition to satiety, it can also reduce the absorption of oil and blood lipids. For modern people who often eat out, constipation and obesity caused by insufficient intake of fruits and vegetables can be avoided. During weight loss, you can eat a box of lettuce salad before meals, and then eat protein, starch and other foods, which can effectively reduce the calorie intake of the whole meal.
7. Cooked food in Guangdong
If you don't like cold lettuce salad, you can also choose cooked food cooked in Guandong, such as corn shoots, baby vegetables, corn, white radish, bamboo shoots, Pleurotus eryngii, etc., which are all good ingredients with high fiber and low calorie. It should be noted that the soup in Kanto is high in sodium, and if you drink too much, you may get edema, so try to avoid it.
8.bananas
Banana contains vitamin C, potassium, magnesium, dietary fiber, fructose and other nutrients, rich in dietary fiber, which can lubricate the intestine, promote intestinal peristalsis, and help digestion and defecation; Potassium ions can replenish potassium lost in sweat and strengthen muscle strength and endurance, while magnesium helps to prevent cramps after exercise. Therefore, bananas are very suitable for helping digestion after meals, supplementing energy before exercise and preventing cramps after exercise.
9. low-fat milk
Dairy food mainly provides calcium, and contains high-quality protein, lactose, fat, vitamins and minerals. Milk is rich in protein. A glass of 240ml fresh milk can provide 8g protein. Protein is mainly divided into whey protein and casein. The former is fast in absorption, can promote muscle synthesis and contains essential amino acids. The latter is difficult to digest and can keep the concentration of amino acids in the body for a long time to avoid muscle decomposition!
10. tasteless nuts
Nut seeds are fruits and seeds of plants with high fat content. When eaten in the original form, these foods can absorb all kinds of essential nutrients and phytochemicals beneficial to health at the same time. Compared with refined edible oil, they are more nutritious dietary fat sources. Eat a spoonful (serving) of nut seeds every day. Nuts contain monounsaturated fatty acids (MUFA), which can reduce bad cholesterol and triglycerides in the blood. It is a very good "heart-protecting food"!
How to use the top ten fat-reducing good things together?
After knowing some good ingredients, we should know how to match and combine them to increase the balance of diet, so as to achieve the effect of reducing fat more effectively.
So how to eat three meals? Basically, the formula of "staple food+protein+high fiber fruits and vegetables" is correct!
■ Breakfast = banana+tuna sandwich+black coffee ■ Lunch = Imperial rice ball+steamed tea bowl +3 kinds of Guandong boiled vegetables ■ Dim sum = fruit box+nuts ■ Dinner = sweet potato+lettuce salad+sugar-free soybean milk ■ After exercise = fresh milk+cornflakes.
Are there any other good ingredients
Of course, no matter how healthy the food is, you will still get tired of it. Therefore, in addition to the above ten kinds of foods, I also found many foods suitable for dieters in convenience stores, which are arranged as follows, so that everyone can have more choices.
In order to give birth to this article, I visited convenience stores for the first time and found that convenience stores really have everything. Although some shelves are full of processed foods and snacks with high oil and salt, after careful exploration, I also found that there are many healthy ingredients and the types of vegetables and fruits are becoming more and more diverse. There are even fresh ingredients such as Chinese cabbage and red mushroom that can be taken home for cooking.
In addition, the food in convenience stores also has clear nutrition labels for consumers' reference. Read the label before eating, or investigate what healthy food can be eaten in advance, which can greatly reduce the chance of swallowing and eating indiscriminately.
I think everyone is busy, time is tight, and there is no time to prepare meals, but if you really want to change your posture, there must be a way. Convenience stores everywhere can find so many kinds of healthy meals, depending on whether you are willing to take the first step of change!
This article comes from a dietitian who loves to break the thinking-dietitian Frances Sun, How to eat in a convenience store? Ten good things to gain muscle and lose fat are announced.
For more health information, please visit China Health Network.
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