Nutritionists match healthy diet recipes, and the combination of meat and vegetables is the standard of healthy diet. Eating meat or vegetables is not good. If you don't know that nutritionists match healthy diet recipes, please continue reading, hoping to help you.
Nutritionists match healthy diet recipes 1 1, 1 bowl of rice+1 strips of steamed fish+fried celery with shrimps+1 cup of yogurt (after meals).
Recommended reason:
Although rice is high in calories, it can be eaten occasionally to replenish energy. Fish and shrimp are rich in protein, easily absorbed by human body, low in fat and rich in fatty acids, which can reduce blood lipid. Eating fish in moderation will not only cause fat accumulation, but also help to reduce fat.
Celery is rich in dietary fiber, which can enhance satiety and has low calories. 100g The calorie of the edible part is 17 calories. At the same time, celery can also soothe the nerves, calm the liver and lower blood pressure, and induce diuresis to reduce swelling.
Drinking a cup of yogurt half an hour or an hour after a meal can promote digestion and reduce calorie accumulation.
2. 1 bowl of brown rice+appropriate amount of garlic and broccoli+appropriate amount of braised tofu+1 banana.
Recommended reason:
Brown rice is best to keep a part of mesocarp (such as japonica rice, black rice, purple rice and japonica rice). Although it tastes rough compared with polished rice, it is more nutritious than polished rice, especially dietary fiber, which is high in dietary fiber content and low in glycemic index, and helps to reduce fat while maintaining the necessary calories of human body.
Broccoli is also rich in dietary fiber and plant protein. At the same time, it can supplement essential trace elements such as carotene, zinc and selenium. The calorie per 100g broccoli is 34 calories.
Although bananas are not low in calories, they are low in fat and feel full. They can also promote gastrointestinal peristalsis and prevent constipation.
3. 1 sweet potato+appropriate amount of almond mixed with spinach+appropriate amount of carrot and onion fried beef+1 orange.
Recommended reason:
Sweet potato is a coarse grain, which not only enhances satiety, but also has low calories. 100g The calorie of sweet potato is 104 kcal.
Carrots and onions have sweet taste, which can reduce the body's requirements for sweets. At the same time, they are also rich in a large number of nutrients needed by the human body, such as carotene, vitamins, folic acid, calcium, phosphorus, iron, selenium and so on.
Dinner article
1, 1 boiled egg+appropriate amount of water spinach+a pile of fungus mixed with cucumber+1 small bowl of pumpkin porridge
Recommended reason:
Pumpkin with low calorie can also lower blood sugar, and the pectin contained in it can maintain its nutrition and also easily enhance satiety.
Eggs can supplement protein. Water spinach, black fungus and cucumber are all low-calorie foods with high dietary fiber and strong satiety, which are suitable for eating at night.
2, seaweed cabbage mixed with sweet pepper cucumber+tomato seaweed egg soup+1 corn
Recommended reason:
Corn is rich in dietary fiber, which can enhance satiety, reduce your desire for other foods, and has low calories.
Porphyra, Chinese cabbage, sweet pepper and cucumber together are delicious, nutritious, low in calories and high in vitamins.
Tomato, laver and egg drop soup can enhance satiety and supplement nutrition, and it is also a low-fat food. You can eat more when reducing fat.
3. Chinese cabbage bean curd soup+cold kelp silk+sliced whole wheat bread (or 1 egg+appropriate amount of vegetables+multi-flavor simple meals)
Recommended reason:
Whole wheat bread is a coarse grain with strong satiety and low calories, and it is a must-eat food for many fat-reducing people.
Chinese cabbage and bean curd soup, rich in nutrition, fat-reducing and low in calories, is a good fat-reducing food.
Seaweed silk is rich in iodine and is an essential life element for human body. The daily iodine requirement of adults is about 100 μ g-150 μ g.
Professor Yan's nutritionist reminds everyone that high-calorie food should not be eaten for dinner, because there is little exercise at night, and eating too much will easily lead to calorie accumulation. If you have entertainment in the evening, you can reduce the calorie intake at lunch and eat a variety of simple meals, which can not only enhance satiety, but also control calories. If you don't have time to cook lunch at night, you can also use a multi-flavor simple meal instead!
Anyway, the principle of reducing fat is that the intake of calories is less than the consumption of calories, thus promoting fat burning and achieving the purpose of reducing fat.
Want to know how to eat the fat-reducing and fat-burning diet for lunch and dinner, please pay attention! Lock Professor Yan Health Research Institute, a professional and attitude research institute, and more exciting things are waiting for you!
Nutritionists match healthy diet recipes 2 healthy diet recipes match recipes, starting with 7 nutrients.
Carbohydrate is the first place to provide energy for our body, just like the body's 1 generator. Our body and brain can't function without energy, and glucose is the only designated energy supplier for the brain. So this is also the reason why it is easy to get tired when you don't eat breakfast in the morning.
Generator 1- carbohydrate
If you don't eat carbohydrates, fat, the second generator, will play a role.
No.2 generator -Fat
When 1 and No.2 generators both go on strike, the body will use No.3 backup generator protein to provide energy for our body, such as chicken, duck and fish.
Generator No.3-protein
Although vitamins and minerals are not needed much, they are essential, mainly in fruits and vegetables.
The other two are water and fiber!
When we boast that a person's skin is good, we all say that the other person is tender and can squeeze water, but we can congratulate you in advance. No matter what sex, more than half of our bodies are water. Want to stay healthy and beautiful? It is necessary to drink enough water and milk every day ~
Fiber is a carbohydrate that the human body can't digest, which can help remove intestinal waste. If you can't poop for a few days, it's probably that you're eating too little dietary fiber.
How much is appropriate to eat every day?
(1) Carbohydrate is mainly in staple food.
Under normal circumstances, adults can't eat less than three taels of staple food every day. With the combination of thickness and thickness, you can eat seven or eight points full. Carbohydrates are in steamed bread, rice, noodles, potatoes, sweet potatoes, yams, red beans, kidney beans and peas.
However, sweet potato, potato, yam, taro, lotus root and so on. Although covered with vegetables, it is actually rich in starch and can also be used as a staple food. These starchy vegetables are about 2~3 servings = half a staple food.
Take breakfast staple food as an example:
Whole wheat bread slices from the bakery can also be used as a substitute, but pay attention to the ingredient list. Adding more than 50% whole wheat flour is a relatively qualified whole grain food.
If you are not used to miscellaneous grains and feel bad, you can cook miscellaneous beans, vegetables, corn kernels and rice together, which can not only supplement fiber, but also replace some staple foods. But also can get more vitamins, dietary fiber, minerals, carotenoids and other nutrients.
(2) Vitamins and minerals are mainly found in fruits and vegetables.
Vegetables can be eaten every day 1~ 1.5 kg.
When choosing vegetables, remember the "3:2: 1 principle", that is, in a catty of vegetables eaten every day, leafy vegetables: melons and vegetables: fungi and algae =3:2: 1.
Some vegetables and mushrooms, such as rape, lettuce, fungus, mushrooms and so on. , can be washed and cut into pieces the night before, boiled in boiling water for seven minutes, then taken out and immediately put in a sealed box for refrigeration. Have lunch the next morning or at noon, take a bite in the microwave and sprinkle some salt or soy sauce vinegar. With the staple food just mentioned, a meal of vitamins C, B, calcium, vitamin K and dietary fiber will play a role together.
Fruit: Eat 200 ~ 350g a day, which is almost as heavy as 1~2 ordinary apples. Try to choose one with high moisture content.
Breakfast is usually eaten in a hurry, and the nutritional ratio is not good. You can eat some fruit or take it to work. For example, add a meal around 10:00 in the morning and 15:00 in the afternoon.
Let's count cucumbers and tomatoes as fruits. Don't eat less vegetables just because you eat them.
(3) protein is mainly in meat and soybeans.
In fact, eating meat is also very particular. For example, if you want to eat barbecue, barbecue, hot pot and roast whole sheep at a recent dinner, it is best to eat it at noon. Don't think that eating less meat is a loss. Eating too much is harmful to your health. Eat enough 1~3 lean meat.
It is recommended to eat lean meat for breakfast. For example, you can put some shredded chicken in breakfast porridge, which is both fresh and nutritious. Eating some high-quality protein for breakfast and lunch can make you energetic during the day, because protein has slow digestion and a strong sense of fullness. If he eats too much at night, he will feel his stomach blocked before going to bed.
You can drink a box of 250ml pure milk every day, or have afternoon tea when you are hungry in the afternoon-1box of yogurt. I bought coffee with milk in the morning to refresh myself, and today I can reduce it to 200ml of pure milk. Or drink milk powder (25g milk powder ≈ 180ml milk).
If you don't move bricks mentally, but physically, you can drink more milk, 300~400ml for women and 500ml for men. If you want to limit fat or lose weight, choose low-fat or skim milk. Ordinary people choose ordinary pure milk.
Adequate milk intake can not only ensure high-quality protein, but also meet the requirement of daily calcium intake of 800mg.
(4) Soybean is another source of high-quality protein.
Bean products: It is not recommended to eat too many fried bean products, such as fried bells.
Soybean is a good source of plant protein. You can drink soybean milk and eat bean products, such as dried tofu, cold tofu and tofu skin. If you want to eat meat for dinner, you might as well replace the excess meat with soybeans and bean products.
This kind of tofu doesn't supplement calcium, so you should have a look before putting it in the shopping cart.
Nutritionist with healthy diet cookbook 3 Nutritionist with: 1 week healthy diet cookbook
Nutritionist collocation: 1 week extreme energy balance diet weight loss formula
Weight loss breakfast = 50g+ staple food +65438 eggs +0+250ml skim milk.
Reduced fat lunch = staple food 50g+ lean meat 50g+ dried bean curd 50g+ vegetables 250g.
Diet: fruit 150g.
Fat-reducing dinner: staple food 50g+ lean meat 50g+ vegetables 250g.
Use 20g oil and 6g salt all day.
The recipe of diet diet is detailed:
Staple food: The staple food in the recipe is 50g, which refers to the raw weight of rice, and can be replaced by oatmeal, whole wheat flour, dried noodles of quinoa, buckwheat noodles, pasta, or 200g of sweet potato, yam and taro.
Weight loss meat: refers to lean pork, beef, mutton, shrimp, chicken breast and so on. , and refers to 50g lean meat, without bones and shells.
Skim milk: You can change it to yogurt 100g, and pay attention to the calcium content when changing soybean milk.
Dried tofu in diet: tofu can be substituted.
For specific substitution grams, refer to dietary ingredients for representation.
Vegetables: Basically, they are edible, but avoid starch.
Weight-reducing fruit: only low-sugar fruits are selected, that is, the net meat weight 150g, the weight after peeling and shelling.
A balanced diet with limited energy, such as a one-week diet:
You can relax and eat what you want on weekends, but you can't overeat.