For example: Do you like cooking with water? Many people will say no, it's too tasteless. In fact, after reading the MM below, you will know that boiled vegetables can not only be delicious, but also have the effect of losing weight!
●2. Stir-fry with low-fat vegetable oil, or spray oil with a watering can when cooking, and don't dump it.
Low-fat and sugar-free nutritional diet: please don't eat four hours before going to bed. If you can't find it in the menu, you can find similar food. In addition to DIY, you can also buy directly. If no quantity is specified, is it a cup, a bowl or a drink (small choice). If there is no regulation, use low-calorie, low-fat, sugar-free (both hot and cold)
●3. If you want to eat steak or meatballs, you would rather use grilled ones than fried ones! When using ground meat, it is best to use chicken instead of beef.
Compared with pork, beef and other meats, chicken obviously has the characteristics of low fat and low calorie, and its meat quality is more refreshing and tender. Delicious dishes can be made by any cooking method and a variety of accessories, and they are rich in nutrition, which can almost become the first choice for dieters to ingest animal protein.
●4. Eat breakfast normally. Don't eat greasy food. For example, if you eat a banana, you only need 8 calories to fill your stomach.
Recently, there are more and more people who don't eat breakfast. Breakfast is the energy source of the day. Therefore, bananas, which can maintain energy immediately and for a long time, become the most suitable food for breakfast. In addition, because bananas are low-calorie foods, even people who are losing weight can enjoy them with confidence.
Regulating stomach, relaxing bowels, reducing blood fat and losing weight. Getting fat and eating more are good for the health of intelligent people. This kind of tea is beneficial to young children and preschool children.
Ingredients: corn flour 250g, white sesame 20g, black sesame 20g, melon seeds 50g, peach kernel 20g, peanut kernel 20g, sesame paste 100g, sesame oil and a little salt.
Making:
1. Fill the pot with water and bring it to a boil. Dilute the corn flour with water and pour it into the boiling water in the pot. Stir with a spoon while pouring. After boiling, simmer for a while.
2. Stir-fry sesame seeds and grind them into noodles; Peel the peach kernel first, then fry it and crush it; Stir-fried peanut kernels and crushed; Stir-fry melon seeds, add a little salt and mix well.
Sesame paste is diluted with sesame oil, so that it can float on the porridge surface. Put the corn porridge in a bowl, drizzle with sesame sauce and sprinkle with melon seeds, sesame seeds, peach kernels and peanuts.
Wandou cake
Peas are beneficial to diuresis, quenching thirst, regulating middle qi, relieving sore toxin, diminishing inflammation, relieving summer heat, lowering blood pressure, reducing fat and losing weight.
Raw materials: 500g of old peas, agar 1 g, 200g of sugar and 200g of water.
Making:
1. Wash peas, soak them in cold water 10 hour, cook them in pressure cooker for 30 minutes and then add sugar.
2. Wash the agar and cook it in a small pot. Pour into the pea sauce, stir well, cool and put in the refrigerator.
Bergamot jellyfish
Jellyfish and cucumber are low in fat, which is beneficial to lose weight. Preschool children can eat this dish more to prevent from getting fat.
Ingredients: 500g jellyfish skin, 250g cucumber, proper amount of sugar, rice vinegar, sesame oil, refined salt, chopped green onion and garlic slices.
Output: 1. Soak jellyfish skin in cold water for 24 hours, wash off the sediment, cut it into small strips with a knife, and then cut it evenly four times along the length with a knife.
2. When boiled water is dried to 80 degrees, put jellyfish in, blanch, take out quickly, and soak in cold water 1 hour to form fingers.
3. Cut the fresh cucumber in half with a knife, cut four pieces with a knife, be careful not to cut to the front, and then cut with the fifth knife. Cut the cucumber like this, sprinkle salt for curing 10 minute, and control the salt water. At this time, the cucumber is fan-shaped, jellyfish are fished out from it, and mixed with sesame oil, salt, sugar, vinegar, chopped green onion and garlic slices.
Winter melon soup
Wax gourd is cold, sweet, clearing away heat and infiltrating dampness, resolving phlegm and expelling pus, inducing diuresis and reducing swelling, which has a good effect of losing weight and clearing the body. Wax gourd seeds tend to benefit from dampness, while wax gourd peel benefits from water. Therefore, in order to increase the weight loss effect, wax gourd seeds are used with edges. Pericarpium Citri Tangerinae regulates qi, strengthens spleen and dries dampness. Onions and ginger are good for water. The combination of several products will help to lose weight and keep fit, enhance vitality and make people moderately obese, slim and strong.
Ingredients: 500g of melon with seeds, 3g of dried tangerine peel, onion, ginger, salt and monosodium glutamate.
Production: Wash the wax gourd, cut it into pieces, put it in a pot, add dried tangerine peel, onion, ginger slices, salt and appropriate amount of water, cook it with slow fire until the wax gourd is cooked thoroughly, and add monosodium glutamate.
Steamed Pleurotus ostreatus
Pleurotus ostreatus is rich in protein, amino acids, vitamins and other substances, and almost contains no fat. It has the effects of invigorating the middle energizer, invigorating qi, lowering blood fat, lowering blood pressure and cholesterol, and is very suitable for people with obesity, hypertension and hyperlipidemia. Ingredients: 500g of fresh anchovies, 3g of refined salt, 2g of monosodium glutamate and proper amount of chicken soup.
Making:
1. Wash Pleurotus ostreatus, tear it along the crease with your hands, make the crease face up, and put it flat on the soup plate. Before tearing Pleurotus ostreatus, it is best to scald it with boiling water and sterilize it.
2. Add salt, monosodium glutamate, sesame oil and chicken soup to the mushrooms in the sheep dish containing Pleurotus eryngii, steam them in a cage, and take them out after steaming.
Shrimp and cabbage
Raw materials: shrimp skin 10g, Chinese cabbage 200g.
Seasoning: vegetable oil 10g, soy sauce 10g, salt 3g, and a little monosodium glutamate.
Production method:
1. Soak the shrimp in warm water first, then wash the cabbage and cut it into 3cm pieces.
2. Heat the oil pan, stir-fry the cabbage until it is half cooked, then add the prepared shrimp, salt and monosodium glutamate, add a little water, cover the pan and burn thoroughly. "Shrimp cabbage" has the effect of tonifying kidney and stomach, and is especially suitable for obese people to eat regularly.
This diet is prepared according to the standard of Reference Intake of Dietary Nutrients for China Residents formulated by China Nutrition Society. For adult women with normal weight, in the case of light physical activity, each person needs about 265,438+000 kilocalories per day, of which 65,438+02% comes from protein, about 65 grams, 20-30% comes from fat and 55-65% comes from carbohydrates. The supply of heat energy and various nutrients for breakfast accounts for about 30% of the total daily demand, while lunch accounts for 40% and dinner accounts for 30%.
For overweight women or women who want to lose weight, the daily energy intake is correspondingly reduced by 200-300kcal, so the total daily energy is about 1700- 1800 kcal, of which 15%~20% of the energy comes from protein, about 70-90 grams, 20-30%. The following are the principles of all-day catering for low-energy recipes.
The principle of all-day dietary distribution of low-energy recipes;
1, food is diverse, mainly grain. The daily intake is about 200g-300g, including rice or flour 100g and whole grains such as corn, pumpkin, oats and millet 100g.
2. Ensure milk. 65438+ 0 bottles of 227ml low-fat or skim milk every day, drink it in the morning or at noon before meals, remember: don't drink it after meals.
3, increase vegetables, fruits, vegetables as raw as possible, do not put or put less salad dressing. Put less vinegar or no oil in the cold salad.
4. Eat a low-sugar fruit or vegetable before lunch and dinner, such as apple, banana, cucumber, tomato, corn, carrot, red and yellow pepper 100g. Remember: don't eat fruit after meals.
5, animal food, mainly white meat, such as fish, shrimp, poultry instead of red meat, a day 100 grams, try not to eat red meat for dinner. Peel chickens and ducks and eat less internal organs.
6, every day to ensure that there is a seaweed food (kelp, seaweed) or a fungus food (mushrooms, mushrooms, etc.). ); Or a serving of bean products, 50 grams each.
7. Make sure you have a good breakfast, a full lunch and a small dinner. The energy ratio of three meals is 3: 4:
8. Drink 6-8 cups of boiled water, mainly green tea, and drink less or no sugary and carbonated drinks, fruit juice and milk-containing drinks.
9. Eat less or no dessert snacks such as potato chips, melon seeds, biscuits and cakes.
10, cooking is mainly based on frying, steaming, boiling and soup, and frying and frying are not used. Cooking without sugar, cooking oil is less than 25 grams a day.
1 1. Don't eat all food four hours before going to bed.
Breakfast preparation principle:
1, ensure a good breakfast, and the amount of food should be equivalent to one third of the daily total.
2. About 15% of the energy distribution of each breakfast comes from protein, 28% from fat and 57% from carbohydrates.
3, eat more cereal, about 50-100g, such as cereal or bran bread, to supply enough energy.
4. Drink low-fat or skim milk or dairy products every day.
There are many kinds of food, including the following four kinds of food: grain, milk, meat and eggs, vegetables and fruits.
Lunch preparation principle:
Lunch is the meal with the largest nutritional demand and energy intake in a day, which plays a connecting role. More than breakfast. Compared with dinner, it meets the needs of a day's work, with better quality and higher energy.
1, the staple food can be rice, flour, millet or other coarse grains, and the amount is about100g.
2. Choose more than two kinds of vegetables, the amount should exceed 200 grams.
3. Choose animal food of about 100g, including fish, shrimp, poultry, livestock meat or eggs. However, foods with high sugar, high fat and high energy should be avoided, such as peeling poultry and not eating high cholesterol and high fat foods such as shrimp and crab roe.
4. Cook dishes with less frying, more frying, boiling and steaming, and use less seasonings, such as salt, sugar and spicy spices, which have a light taste.
5. Add 100g fruit before meals, or eat fruit around 4 pm, and don't eat fruit with high sugar content.
6, gastrointestinal discomfort, it is recommended to drink porridge for lunch, and then eat digestible dishes.
7. Dieters or those who need to reduce energy intake can drink soup first, then eat vegetables, and chew slowly.
Dinner preparation principle:
1, have a heart-to-heart talk for dinner. The staple food can be coarse grains, such as millet porridge or eight-treasure porridge.
2. Animal food can be fish, shrimp or skinless poultry, and the amount is less than 100g.
3, more than 2 kinds of vegetables, to ensure that a raw.
4. Supplement about100g of fruits or vegetables at about 4 pm or before meals 1-2 hours, and do not eat fruits with high sugar content.