"One" refers to drinking a bag of milk (or yogurt) every day, which contains 250 mg of calcium, which can effectively improve the generally low dietary calcium intake in China.
"Two" refers to the daily intake of 250-350g of carbohydrates, which is equivalent to 6-8 Liang of staple food, and each person can increase or decrease according to the specific situation.
"Three" means eating three servings of high-protein food every day, each serving means: lean meat 1 2; Or 1 big egg; Or tofu 2 Liang; Or two chickens and ducks; Or fish and shrimp 2 Liang.
"Four" refers to four sentences: coarse and fine (coarse and fine grain collocation); Not sweet or salty (Cantonese diet needs 6-7 grams of salt a day; Shanghai type 8-9 grams; Beijing type14-15g; Northeast type 18- 19g. Guangdong type is the best, followed by Shanghai type); Three or four or five meals (referring to eating more times under total control, which is conducive to the prevention and treatment of diabetes and hyperlipidemia), seven or eight points full.
"Five" refers to 500 grams of vegetables and fruits per day, plus appropriate amount of edible oil and condiments.
"Red" refers to drinking a small amount of red wine 50- 100 ml every day, which is helpful to increase high-density fatty protein, promote blood circulation and remove blood stasis, and prevent atherosclerosis.
"Yellow" refers to yellow vegetables, such as carrots, sweet potatoes, pumpkins, tomatoes, etc., which are rich in carotene and have the effect of improving immunity for children and adults.
"Green" refers to green tea and dark green vegetables. Tea is the best drink, and green tea is the best. According to the research of Chinese Academy of Preventive Medicine, green tea has clear anti-tumor and anti-infection effects; It can also regulate body and mind and cultivate temperament.
"White" means oatmeal or oatmeal. According to research, eating 50 grams of oatmeal every day can reduce blood cholesterol by an average of 39 mg% and triglyceride by 79 mg%, which is more effective for diabetes.
"Black" refers to black fungus. Eating auricularia auricula 5 ~ 15g every day can significantly reduce blood viscosity and blood cholesterol, which is helpful to prevent thrombosis. Xiao Jing reported in June 2008-17 10: 02
People who like sweets tend to get fat, although they eat less at dinner. The main reason is unbalanced nutrition, but the calories have already exceeded the normal amount, which will cause obesity. Eating sweets will make the human body lack nutrients necessary for cell regeneration, and the skin will become rough or wrinkled.
Alcohol is a good source of heat and can be digested and absorbed quickly. However, alcohol can retain water in the body, thus gaining weight. Therefore, it is forbidden to drink alcohol when losing weight. Generally speaking, fruits are often used as beauty food, because the vitamins and minerals contained in fruits have many promoting effects on human health and beauty. However, when using nine kinds of balanced diet to lose weight, the vitamins contained in fruits are all contained in nine kinds of foods, so there is no need to eat fruits specially, not to mention that fruits contain a lot of fructose, which will also lead to the adverse consequences of obesity and rough skin, because at best, only lemons, tomatoes and rough skin can be eaten.
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Don't eat too much or too little for three meals. When calculating the heat energy and weight of food, you should understand the difference between raw and cooked. For example, the weight of cooked chicken is only 80% of raw chicken, and the weight of cooked beef is only 65% of raw beef.
According to estimates, the daily food intake of young men and women is roughly as follows: grain 500g, eggs 1, lean meat 100g, fish 150g, beans 200g, vegetables 500g, milk 200g and vegetable oil 25g.
Eating cold and energy-consuming hot food can increase human heat energy. Eating cold food must be heated before it can enter the digestive process, which can consume some heat energy, especially for fat men and women to spend the summer.
Chewing slowly can consume a certain amount of heat, and eating the same or even the same amount of food is more conducive to maintaining a moderate weight than wolfing down.
Eat more and exercise more. Fat people and thin people consume about the same amount of calories at night. The key point is that during the day, fat people have less activities, and their internal activities tend to be slow, so that heat energy accumulation is converted into fat.
Eat less and eat more. Divide the same food into more than five portions, and the nutrients will not be lost, but the calories generated in the body are much less than those of three meals a day. Because the reduction of food intake per meal can reduce the level of insulin in the blood, thus increasing the burning of fatty acids.
Scientists who eat enough micronutrients have found that obesity is related to the lack of certain micronutrients. Micronutrients such as vitamins, calcium, iron and zinc are mainly distributed in coarse-grained wild vegetables, green vegetables and dried fruits. Therefore, three meals should be diversified and adhere to the principle of matching meat and vegetables and giving consideration to thickness.