For example, it is also convenient to bring sweet potatoes, boiled eggs and a cup of sugar-free soybean milk/low-fat skim milk/sugar-free yogurt. Let me give you a hint. Wash the sweet potato, wrap it with kitchen paper towels, soak it, put it in the microwave oven 10 minute, and cook it for you right away! Or 2 spoonfuls of instant oatmeal soaked in skim milk and sprinkled.
Order nuts and add a poached egg fried with fruit and olive oil, which is simple and healthy. Children rushing to work can take them with them in thermos bottles.
Recommended staple food:
Sweet potato, oats, corn, whole wheat European bread
Protein: eggs, poached eggs, canned tuna with water stains, sugar-free soybean milk/low-fat skim milk/sugar-free yogurt.
Dietary fiber: chia seeds, fruits.
Beneficial fats: nuts, olive oil, avocados.
Recommended:
Vegetables and Salads: Sliced apples, cucumbers, tomatoes and vegetable salads in small packages.
Corn: Sweet corn cob
Steamed buns: steamed buns with fresh meat, steamed buns with mushrooms and chicken, steamed buns with sauerkraut and beef, steamed buns with mushrooms and vegetables.
Whole wheat sandwich
Steamed eggs: Steamed eggs with mushrooms
Warm egg
Eggs: Peel and boil eggs.
Soymilk: Soymilk without sucrose.
Milk: low-fat milk
Yogurt: Rosen Guangming truthfully, Meiji sugar-free yogurt.
Protein: Salted bean curd, salted soybean milk, tea eggs, etc.
Principle 1: Eat less and eat more.
Eating less and eating more is to divide the energy that the human body needs every day into multiple parts, and then take it in multiple times! Breakfast, lunch and dinner are also available in all time periods! The total energy intake remains the same.
In promoting muscle growth and reducing body fat, eating less and eating more meals is better than eating more and eating less meals. Eating six or more meals a day can help your body digest food more effectively, so that you can eat more protein and other important nutrients. Of course, it should be noted here that every meal with more meals should be less.
Eating once every three hours can make your nutrition supply more stable and sufficient. Doing so can also reduce the risk of body fat storage, promote you to develop healthier eating habits, and make you consume more dietary fiber, fruits and vegetables, as well as protein and water.
Principle 2: You can't skip breakfast.
A day's work lies in the morning, which is also good for your health. After a night's sleep, the body uses 7788 nutrients, so we need to eat a rich breakfast to provide enough fuel for the body, improve metabolism and burn fat! Moreover, a rich breakfast can reduce the desire to eat in the future and help us eat less snacks in disguise, so we should eat breakfast!
Principle 3: Eat vegetables at will.
Vegetables are whole foods with ultra-low calories. I don't know what you are thinking. Green vegetables are low in calories, rich in fiber and very full. Green vegetables with different vitamins and trace elements are the basis of the diet menu!
Rule 4: Eat more protein.
Every cell in our body needs protein to construct, and protein is everyone's muscle! High protein supplement has many benefits, it can accelerate muscle recovery after exercise, reduce muscle loss and promote muscle growth! Because it takes longer to digest protein than carbohydrates, a high-protein diet is more resistant to hunger!
Rule 5: Don't quit carbohydrates.
Foods rich in carbohydrates such as rice, noodles, fruits, beans and potatoes are very important, because carbohydrates are the main energy source of the body, and our brain, central nervous system and heart mainly rely on carbohydrates as energy. So at least one third of every meal should come from carbohydrates.
Principle 6: less oil, less salt and less sugar.
Note: the meal time should be controlled at about 30 minutes, chew slowly; Don't gobble up too many calories (the stimuli that excite the hunger center are the decrease of blood sugar and the decrease of gastrointestinal contents). The way to gobble food is because blood sugar does not rise after eating quickly and in large quantities, and hunger still exists, and people keep asking for food.
However, due to slow eating, although I didn't eat much, my blood sugar gradually increased, which caused the satiety center to be excited and stopped eating. )。 Snacks, high-sugar, high-fat and high-fat foods, such as animal offal, fried foods, instant noodles, high-salt foods, barbecues, carbonated drinks, beer, etc. Do not eat or eat less.