1, fresh shrimp avocado salad
Shrimp has high nutritional value, and protein is rich, but its fat content is low, so its calories are low. Matching avocado rich in monounsaturated fatty acids and Omega-3 fatty acids can increase satiety, effectively control appetite and achieve the effect of losing weight. Everyone with polycystic ovary knows that as long as there is more fat in the body, insulin resistance will be more serious, thus further aggravating the symptoms of polycystic ovary. Therefore, it is very important to control weight through diet.
Ingredients: avocado 45 g, fresh shrimp 35 g, lettuce 40 g, tomato 45 g, cucumber 30 g.
Salad dressing: 50 grams of sugar-free yogurt, 2 tablespoons of lemon juice, a little salt.
Seasoning: black pepper
Exercise:
1, avocado and cucumber are cut into pieces; Small tomatoes cut in half; Wash the lettuce and set aside.
2. After the fresh shrimp is cooked, remove the head and shell, and let it cool for later use.
3. Dish the prepared ingredients, pour the prepared salad dressing and sprinkle with black pepper.
2. Fried salmon with lemon
Salmon is a high-cost food in protein, which not only helps to increase satiety and delay hunger, but also improves insulin resistance and sensitivity.
Ingredients: salmon steak (small portion), 5g olive oil, 2 tbsp lemon juice.
Seasoning: salt, black pepper and a little basil.
Exercise:
1. Spread seasoning evenly on both sides of the salmon, wrap it with plastic wrap and put it in the refrigerator 1 to 2 hours.
2, hot pot, pour olive oil, and then add marinated salmon.
3. Fry the salmon until golden on both sides, then drizzle with lemon juice.
3, quinoa stewed chicken rice
This dish is high in quinoa fiber, low in GI, low in digestion and absorption rate, and has less influence on blood sugar than white rice. It is a food that patients with polycystic ovary can use instead of white rice as the staple food. In addition, quinoa and chicken are rich in protein, which helps to control appetite and reduce calorie intake.
Ingredients: 45g chicken, 80g quinoa, 50g mushrooms, 50g broccoli, 80ml milk, 5g olive oil, 7g nuts and garlic.
Seasoning: salt, black pepper and a little basil.
Exercise:
1. Dice chicken, slice mushrooms, cut broccoli into small flowers, chop garlic, and wash quinoa for later use.
2, hot pot, pour olive oil, add garlic, mushrooms, chicken in turn, stir-fry until the fragrance comes out.
3. Pour in quinoa, milk and broccoli, cover and cook until quinoa becomes transparent.
4. Add seasoning and cook. Finally sprinkle with nuts.
4, tomato wild mushroom spiral noodles
Tomato has low calorie and low GI value, and its rich lycopene has antioxidant capacity, which can remove free radicals or active oxides and reduce the increase of fat cells. In addition to delicious taste and low calorie, mushrooms also have very high nutritional value! Protein is higher than ordinary vegetables, and has the effects of reducing blood fat, preventing constipation, losing weight and strengthening bones.
Ingredients: 1 beef tomato, Pleurotus eryngii 40g, Pleurotus geesteranus 40g, onion 40g, spaghetti 60g, garlic 5g and olive oil 5g.
Seasoning: a little salt and black pepper.
Exercise:
1. After the water is boiled, put it in and cook for about 8 to 10 minutes, and take it out for use.
2. Dice beef, tomatoes and onions, chop garlic, chop Pleurotus eryngii and Pleurotus geesteranus.
3, hot pot, add olive oil, saute garlic and onions.
4. Stir-fry the onion until it is transparent. Add diced tomatoes and mushrooms and stir fry.
5, sprinkle with seasoning, add the spiral noodles and stir well.
5. Canned colored oatmeal
Oats are rich in protein, vitamin B, dietary fiber, calcium, phosphorus and other nutrients, belonging to low GI food, which can delay the increase of blood sugar after meals, reduce hunger and help control weight. In addition, oats can also promote intestinal peristalsis and prevent constipation. Paired with strawberries, blueberries and kiwifruit with antioxidant nutrients, it is a snack or breakfast suitable for patients with polycystic ovary.
Ingredients: strawberry 55 g, blueberry 60 g, kiwi fruit 40 g, oat 30 g, yogurt 50 g, fresh milk 120 ml.
Exercise:
1. Cut strawberry in half, slice kiwi fruit, and wash blueberry for later use.
2. Put half the oats in the jar and pour in the milk.
3. Spread strawberries and pour yogurt.
4. Spread kiwi fruit and blueberries, and then add the remaining oats and milk. (Can be decorated with leftover fruit)