Suggestion: Eat turkey breast three times a week, 85g each time, containing 72 calories.
Every 30 grams of peeled turkey breast contains 7 grams of protein, which can effectively promote muscle growth. Turkey is also rich in vitamin B, zinc (which can promote cell growth) and "anticancer element" selenium. Elizabeth Ward, a nutritionist in Massachusetts, said: "Turkey is rich in amino acids, but it has almost no saturated fat and is very healthy. Turkey is rich in protein and easy to feel full, thus avoiding the possibility of overeating. "
2. Green tea
Suggestion: drink 1-3 cups of green tea every day, each cup contains 2 units of calories.
From fighting cancer to losing weight to delaying Alzheimer's disease, green tea can play a role in almost every major disease. Professor Moore said that whether it is hot water or cold water, adding a little green tea is harmless to the body. If you don't like putting tea bags, you can try liquid green tea essence and pour some in water. Wow! Instant green tea will do.
Step 3: eggs
Suggestion: Eat 3-7 eggs a week, and each egg contains about 74 calories.
Nutritionist Elizabeth Ward said that people should eat 1 egg every day. Eggs are rich in amino acids and choline, which are vitamins that can improve memory. Eggs are one of the most abundant and reliable sources of choline. "Eggs contain almost all the nutrients needed for muscle growth," Ward said.
4. Milk and other dairy products
Suggestion: Drink milk or eat dairy products three times a day. Every 225 grams of milk contains 1 18 units of heat.
You may already know the importance of dairy products such as milk to health, but you may not know that not eating dairy products will make your body "angry". Mike zemel, director of the Nutrition Society of Tennessee State University, explained that if you don't eat dairy products, your body will release a hormone, which will keep protein in your body and also keep fat. Considering the calories of milk, you should probably drink it glass by glass instead of pouring it gallon by gallon. Zemel said: "The ingredients in dairy products can speed up the operation of human fat burning system to reduce fat accumulation." Although there are many protein substitutes for dairy products on the market now, milk is always the most beneficial source of nutrition.
5. Water
Suggestion: drink 8 glasses of water a day, 225g each time.
You probably already know that you should drink more water. Drinking plenty of water can expel toxic substances from the body, regulate body temperature, relieve joints, prevent kidney calculi, and transport nutrients in food to various organs. Nutritionist Dr. marietta Amagiro said, "Without water, even nutritious food will be useless." Drinking water is good for the body in many ways, and it can also play a role in losing weight. Drinking 1-2 glasses of water about half an hour before meals will greatly reduce hunger. Is it a bit like addiction to drink so much water every day? You can make a change, such as drinking some unsweetened lemonade every day, or adding some calorie-free flavoring agents to your work glass.