You are really greedy if you want to use Baidu’s reward points to hire a nutritionist

Recently, I have been losing weight due to my habit of gaining weight after taking exams (supper every night), because it is not I don’t have the energy to eat meat + I will catch a cold immediately if I don’t have protein. I was born in a medical school. After reading and reading about nutrition, the recipe is as follows:

Breakfast: 1 piece of toast with a sunny-side up fried egg , spread with tomato sauce (one every day since I was a child, my favorite is fried eggs!)

A cup of milk

Choose whole wheat sugar-free toast and bake it with light waves

The fried eggs should be tender and not burnt, as this will absorb a lot of oil. The method is as follows:

The pot is slightly hot. When it starts to smoke, turn off the heat, pour in oil (just apply a layer, pour out any excess), beat in the eggs, cover and simmer for three minutes. The one-sided omelette I learned from a small fast food restaurant is much less oily than the browned double-sided eggs I often eat, and it still has a tender yolk. If you don’t like tender eggs, you can prick the yolks before covering the pot.

Lunch (three choices)

1. Crucian carp and tofu soup

Two small crucian carps, do not fry them, add half a piece of thick soup, four Two pieces of tender tofu, three pieces of scallops, two small slices of ginger, simmer on low heat for 20 minutes. It is very warm and comfortable to drink and does not have many calories. The disadvantage is that crucian carp is not easy to handle. You can buy a lot of them at one time and freeze them. Yes, but the fish will be slightly fishy

2. Cabbage wrapped in mashed potatoes and chicken juice

The bagged frozen native chicken (green bird chicken, etc.) in the supermarket must be native chicken (per catty The price must not be less than ten yuan! Otherwise it is definitely not a native chicken), remove the meat (leave it for mom to cook), cut into pieces, add water (don’t add too much, just cover it, pure water is best), minimum Boil for two hours, pour out all the soup, and skim off the upper layer of oil (or freeze it in a steel or thick plastic container for one hour. The oil will solidify and can be removed directly. In the same way, you can remove the oil from the broth and keep it for larger size. Pot dish ^^) Reserve the soup, add salt until it is a little too salty, freeze it into cubes in an ice cube tray for later use

Then the chicken rack was eaten by me because I was greedy... Don't leave the skin and chicken fat on the chicken rack. oh!

How to make mashed potatoes

1. Steam the whole mashed potatoes for 20 minutes, let cool and peel off the skin. Use a grater to rub until very fine and delicious

2. Peel and slice, steam over high heat for 20 minutes, crush with a spoon (you can also use the back of a knife to crush), there will be small pieces

Cut the Chinese cabbage into large pieces (choose crispy tender cabbage, not baby cabbage, then In fact, it is a very old and very resistant to cooking premature aging cabbage ~ choose the kind whose outer leaves are easy to break, a bit rectangular, and can be packed tightly)

Mix the mashed potatoes and chicken juice, and spread it on On cabbage leaves, roll it up and eat it ~ very delicious!

3. Cat ears

A spoonful of broth and chicken soup of your choice, minus the oil (no meat is not enough, thick soup is also acceptable)

Handmade cat Two liang of ears (same as noodles, half the amount of vermicelli)

Leaf vegetables (Shanghai green spinach, cabbage, etc. can be used)

Half carrots sliced

Two slices of ginger

Cook noodles and eat, add carrots - noodles - cooked, add green vegetables and cook briefly

Snacks of your choice (one or two)::

Steam Carrots (steamed until skin wrinkles)

Steamed old pumpkin (delicious!)

Boiled water chestnuts

Steamed yam and poured honey

A small amount of various dried fruits (walnuts, pistachios and pine nuts are recommended, the fat is healthier. You can’t eat too much, so just buy more expensive ones and use your wallet to restrain yourself!)

Fruit salad mixed with yogurt (this is more Suitable for summer, it’s even more delicious with bananas! You need a large bottle of original yogurt to make it thick and delicious. We recommend Yili, which is suitable for sweet and sour taste.)

Dinner:

Various porridges (Millet, rice, corn, noodle soup, etc.) + small pickles (pickled cucumber, sugared garlic, eight-treasure vegetables, etc., sweet and salty taste, this kind of taste is usually delicious without adding sesame oil. The spicy and sour taste is not necessary for appetizers. It is usually not necessary to add sesame oil (such as Chinese toon) for salty taste)

To prepare cold dishes (this is my favorite quick and commonly used recipe, it is also suitable for parents who sit in the office~):

1. Mix the preserved eggs with tofu. Chop the preserved eggs, add chopped green onion, salt, MSG and soft tofu. Add sesame oil (i.e. sesame oil). You can add coriander. Be sure not to add soy sauce and vinegar! You can also omit the green onions and mix with crushed salted duck eggs.

2. Prepare spinach. Pour spinach in boiling water, cold water, and cut into short pieces. Use another small bowl to hold the vinegar, add MSG, sugar, and salt, shake to dissolve, pour in the spinach, and add sesame oil

3. Prepare the lotus root. Slice the lotus root and process as above. You can also adjust the cabbage, but not the water. Add chopped green onion to these two items

4. Add light soy sauce, a little vinegar, and sesame oil to the preserved eggs. Songhua egg white for stomach fire

Midnight snack (optional):

Guiling paste. Otherwise, I won’t be able to sleep because I’m hungry...

Tea:

Because it’s too painful to drink 8 cups of plain water, I used two high-quality jujubes (jujubes must be thick and heavy!) If you add roses (not roselle) to tea, you will drink a lot without realizing it. To reduce the heat, add some gardenia or light bamboo leaves (don’t add too much).

The quality of these things in pharmacies is generally much better than in supermarkets

Health products:

Various types of vitamins, such as 21 Gold Vitamin, are low in content and expensive, so they are not recommended

One tablet each of vitamin C in the morning, noon and evening

Two tablets of B vitamins in the morning, noon and evening

If you insist on taking these two water-soluble vitamins, you will avoid oral ulcers!

Vitamin AD capsules (moisturizing the skin)

Vitamin E capsules (antioxidants)

Oil-soluble vitamins (transparent capsules) can be stored in the body , so once a day is enough. It is said that it can also prevent wrinkles!

Recipe key:

1. Do not eat fried vegetables (meat, rice...). Anyway, I don’t eat anything fried. There will definitely be enough fat, which will irritate your mouth

2. Absolutely don’t eat starch-based desserts that add sugar and a lot of oil! ! Very delicious but fattening and beansty! ! Jelly is much better than this!

3. Don’t eat pork, chicken skin, or duck meat. These are high-fat meats! Fish, beef and chicken (without the skin) are healthy meats!

4. The fat is in the skin, so pork trotters and chicken feet are actually high-fat and dangerous foods~!

5. Eat more whole grains and control the intake of staple foods

6. Ensure enough protein, milk, soy milk, etc. are excellent.

Milk does not need to be skimmed. The fat in milk is still a very healthy good fat, and the calories of skim and low-fat are not much lower.

7. When you are hungry, drink slightly sweet herbal honey tea. Satisfy it

8. All kinds of packaged sweet snacks in supermarkets are dangerous goods. If you want to eat them, just eat dried fruits

9. Various spices (chili, pepper , cumin, pepper, etc.) and a large amount of onions, ginger, and garlic will stimulate the appetite, so be careful!

In short, use "delicious" instead of "flavorful" and you will find that healthy food can also be delicious^^

In addition, yoga is 45 minutes a day, other than that, you should do What are you doing