1, nine more and nine less regimen
First, eat less meat and more beans.
This seems to have become a well-known "secret". There are many "carnivores" around us, such as hamburgers, barbecues, roast ducks and braised pork. According to the advice of "Dietary Balance Pagoda", it is best for a person to eat only 75 grams of lean meat every day, which is a piece the size of a deck of playing cards. Among them, manual workers and men can eat more red meat, while mental workers, women and elderly people with physical deterioration should eat more white meat. People with obesity, heart disease and hypertension in particular should eat less meat and more soy products. Beans are called "meat that grows in the ground", especially all kinds of bean products made of soybeans, such as water tofu, shredded tofu, dried tofu and tofu skin, which are all good foods in protein.
Second, less salt and more vinegar.
Salt will not only steal calcium from your body, but also take away normal blood pressure. When cooking at home, in addition to putting less salt, we should try to control the intake of condiments such as soy sauce, tomato sauce, Chili sauce and curry. Pay more attention to invisible salt, such as stewed vegetables, potato chips, canned food and fast food in restaurants. Vinegar can be regarded as a healthy condiment in the kitchen. You might as well put a little when cooking. Pickling kimchi with rice vinegar can reduce blood fat, and eating it with aged vinegar with pasta can help digestion. Adding vinegar to fish bone soup can also help the absorption of calcium.
Third, wear less clothes and take more baths.
When it comes to wearing less, it will make people think of "spring covering and autumn freezing". In fact, autumn freezing is not freezing people, but slowly adding clothes. Appropriate cold stimulation is helpful to promote the metabolism of the body and improve the adaptability to low temperature. When the outdoor temperature drops to about 65438 00℃ in the morning and evening, the "autumn freezing" should end. Taking a hot bath can not only relieve fatigue, but also help you sleep. The most important thing is to do some "little tricks" when taking a bath, such as massaging the abdomen clockwise with your palm and showering the abdomen, which can prevent constipation. Wiping your face in water can speed up blood flow and relieve fatigue. It is best to take a bath in the morning, which can wake up the body and mind. It is best to take a bath in the bathtub 0 to 2 hours before going to bed. The water temperature should be 40-50 degrees Celsius, slightly higher than the body temperature.
Fourth, eat less and chew more.
If you want to control your mouth, try the following tricks: start eating when you feel a little hungry, and eat every meal at a fixed time; Serve a little less at a time, or use shallow dishes and transparent tableware; Make sure to eat for at least 20 minutes, because it takes 20 minutes for the brain to receive the signal that it is full. Generally speaking, chewing each bite of food 15-20 times can help digestion, avoid getting fat and relieve tension and anxiety. You might as well use a small spoon instead of chopsticks, or take turns eating with spoons and chopsticks. Even if you want to get up quickly, make sure that every bite of food can be fully chewed.
Fifth, take less medicine and practice more.
No matter how generous you are at ordinary times, you should be "stingy" when taking medicine. When you encounter a minor illness such as a cold, you'd better take it with you and don't take medicine casually. The elderly should also abide by the principle of "annual increase and annual decrease". For the elderly over 60 years old, the dose is equivalent to 3/4 of that of adults, and it cannot be increased by itself. At most, four drugs can only be taken at the same time. If you don't get into the habit of exercising, taking medicine is equal to eating for nothing. The latest research shows that as long as you keep exercising 15 minutes every day, you can prolong your life span by an average of three years, such as brisk walking, jogging and cycling. These are the best "drugs".
Six, less cars and more steps
A study shows that there are more and more car owners, and about 25% people have lost the habit of walking. The study found that people who drive all day are twice as likely to get sick as those who like to walk. Modern people use busy work as an excuse to avoid exercise. In fact, 30 minutes of aerobic exercise every day (such as brisk walking) can make the immune system work more efficiently.
Seven, want less, give more.
Usually, you might as well give more help to others, such as lending paper and pens to strangers, giving food or money to street beggars, participating in fund-raising activities and so on. A little kindness can make you feel the social value of your existence, bring you emotional satisfaction, and your troubles will naturally disappear. In addition, don't share food with others, not only share food with others, but also control your calorie intake; Don't be lazy, let your colleagues help you with food and things. Leave your seat and see for yourself what you can do for others. This can not only exercise muscles and prevent fat from growing on the body, but also earn a good popularity.
Eight, worry less and laugh more.
Too much emphasis on seats, always thinking about tickets, the room is in a mess, I can't put down my shelf, I can't tear my face, and the anxiety of taking care of my children hangs on everyone's face. Why not try different expressions? 4-year-olds laugh every 4 minutes, and adults should laugh every hour. Laughter can not only improve your vital capacity, but also help you lose weight and relax. Laugh 15 minutes can consume 40 calories. If you do this every day, you can lose at least 1.8 kg a year. Anyone who is out of control may wish to prepare an "emotional first aid kit", such as watching a movie, running a few laps, finding a place to eat snacks, being with children, and sharing smiles with others when queuing for shopping, so that smiles can light up life like sunshine and "warm up" the heart at the same time.
Nine, less words and more lines
Health plans can't be just lip service, and they are often used as excuses such as "no time" and "can't stick to it". Instead of complaining all day that you can't lose weight and your beer belly is getting bigger and bigger, it's better to use this time to act! Otherwise, you can only stare at other people's good bodies and good looks forever. Starting today, try to get rid of a bad habit every day. You should save yourself a health insurance.
2. Healthy food
First, berries
According to the research of USDA, blueberry is the fruit with the highest antioxidant content, followed by cranberries, blackberries and strawberries. The color of berries comes from anthocyanins, and antioxidants can neutralize free radicals. This free radical can lead to chronic diseases, such as cancer and heart disease. Berries, especially cranberries, can also prevent urinary tract infections.
It is beneficial to eat a cup of berries every day. You can eat it as a snack, on yogurt, or with muffins, salads or smoothies.
Recipe: blueberry yogurt ice cream
Ingredients: yogurt 240g whipped cream 240g sugar 100g lemon juice 5ML blueberry (a small box).
Practice steps:
1. Prepare the materials, and put the inner barrel of ice cream into the freezer in advance for freezing 15 hours or more.
2. Pour the whipped cream into the basin.
3. add yogurt.
4. Add a spoonful of concentrated lemon juice.
5. add sugar.
6. Mash 1/2 blueberries with a blender and add them to the ice cream paste. Add the remaining blueberries directly.
7. Pour the evenly stirred ice cream paste into the ice cream bucket.
8. Cover the lid and start mixing the mud. Soft ice cream will be ready in about 25 minutes.
9. The ice cream made directly by the ice cream machine tastes very soft. If you like something firm, put it in a fresh-keeping box and freeze it in the refrigerator for about 2 hours.
Second, dairy products.
Dairy products are not only good foods for supplementing calcium, but also contain a lot of protein, vitamins (including vitamin D) and minerals. These elements are key elements in the fight against osteoporosis. In 2005, the American government's nutrition instructions recommended that everyone eat three servings of low-fat dairy products every day, and also suggested doing weight-bearing activities training every day to strengthen bones. If you can't stick to it every day, you can try other foods containing calcium, including vegetables, kale and broccoli. , as well as bean products, juices and grains with high calcium content. )
In addition to helping you strengthen your bones, dairy products may also help you lose weight. Research has been going on, but there is still not enough evidence to prove that three servings of dairy products a day can help you reduce the fat in your stomach and ultimately achieve the effect of losing weight. Low-fat dairy products are the best snacks because they contain not only carbohydrates, but also protein.
"Dairy products are not only the best snacks for diabetics, but also the best snacks for anyone else. Because dairy products can keep your blood sugar level. " Dr. Ma, a spokesman for the American Nutrition Society, said. It's good to eat smoothies with low-fat yogurt or milk. You can also add some orange juice and a little strawberry. These foods can replace your usual snacks and are relatively healthier.
Recipe: Milk Qifeng Cup
Ingredients: 65g fresh milk, 30g unsalted cream, 35g vegetable oil, 35g salt, one handful of eggs, 6 taste buds and a tablespoon.
Fine sugar 95g low gluten flour 90g egg yolk 40g coriander sugar 35g fresh milk 2 10g animal fresh milk 60g.
Practice steps:
1. Preparation of cake body: put fresh milk, unsalted cream, vegetable oil and salt into the pot. Put 5 egg whites in a clean oil-free and water-free pot. Put 5 egg yolks, 1 whole egg and 1 tablespoon Lin Wei in a small pot. Preheat the oven to 180 degrees.
2. Boil the materials, sift in the low-gluten flour and stir well. Add the evenly mixed materials and stir until they become soft and thick.
3. Beat the protein for about nine minutes. Distribution: Beat the protein at medium-high speed until it is coarse, add half of the sugar and continue beating at medium-high speed until the sugar is dissolved (about 1 minute), then add the remaining sugar, and beat the protein at low speed for 0.5 minutes until the stirring trace is clearly visible, which can make the protein bubble more fine.
4. Take egg white 1/3, add it to the egg yolk paste, stir until it is roughly mixed, then pour the mixed egg yolk paste into the egg white pot and continue stirring until it is completely mixed.
5. Take a clean plastic bag, pour the batter into it and tie it tightly → In order to fill it quickly, of course, you can also slowly put it into the cup with a spoon. Cut a small hole in the plastic bag, put it into the Qifeng cup, and reserve expansion space, which can be filled in 9 minutes. After packing, put it in the middle layer of the preheated oven, bake it for 25-30 minutes (if it is not sticky, put it in), take it out and let it cool.
6. Put the egg yolk in the pot, add vanilla sugar and stir until it is light yellow, sieve in low-gluten flour, and add 2 tablespoons of milk to the material and stir (to avoid the problem of milk caking caused by too thick); In another pot, heat the milk until it bubbles but does not tumble (about 8.90 degrees), slowly pour the heated milk into the yolk paste, and stir the yolk paste while pouring to avoid the yolk from being cooked and caked.
7. Take a large pot, put a glass of water in it, put the milk pot of method 6 on the table, heat it waterproof, stir it while cooking, and cook it slowly until it is thick → Casta is finished. After the custard is cooled and refrigerated, add the whipped cream and stir until it is smooth, so as to complete the custard filling with whipped cream.
8. [Combination-Filling] Put the finished Castrol cream into a flower squeezing bag, put it into a cooled cake cup, sprinkle with moisture-proof powdered sugar, and put it in the refrigerator until it is completely chilled.
Third, lipid fish.
Fish contains a lot of omega-3 fatty acids. These fish include salmon and tuna. This fatty acid can fight diseases, help reduce the fat content in blood, and prevent blood coagulation related to heart disease. The American Heart Association recommends eating fish at least twice a week, and the amount of fish eaten each time should not be less than two (especially fatty fish). SLichtenstein said: "Eating fish can reduce the possibility of cardiovascular disease."
Another advantage of eating salmon and tuna is that you will get less saturated fat from high-fat foods. Usually, you can cook some salmon and tuna at home, and it will be a good meal to roast or cook.
Recipe: tuna and corn salad
Ingredients: corn kernels 1 30g tuna 50g olive oil1tbsp salt1/2tsp lemon juice1/2tsp.
Cucumber 30g onion 20g carrot 20g
Practice steps:
1, prepare the ingredients.
2. Cut carrots, onions and cucumbers into small pieces.
3. Put carrots in a small bowl, add olive oil and appropriate amount of water, cover with plastic wrap, and microwave 1 min.
4. Take the tuna out of the can and drain the oil juice.
5. Boil corn kernels.
6. Take out and drain the water.
7. Put the other four materials into a container full of corn kernels and add a little salt.
8. Pour in lemon juice, stir well and serve.
Fourth, vegetables and food.
Among disease-resistant foods, vegetables are also the best. These vegetables include spinach, cabbage, Chinese cabbage and lettuce. They all contain a lot of vitamins, minerals, β-carotene, vitamin C, folic acid, iron, magnesium, carotenoids, phytochemicals and antioxidants. A study by Harvard University found that eating foods rich in magnesium, such as spinach, can reduce the possibility of developing type 2 diabetes.
Next time you make a salad, you can add some of these vegetables, including super nutritious spinach and other green vegetables. Such food can help you fight against diseases.
Recipe: Vegetable salad
Ingredients: cucumber 1 root mosaic lettuce 150g cherry tomato, 8 white sugar 5g red wine vinegar 15ml.
Olive oil15ml onion10g salt 5g fresh thyme leaves 5g delicious black pepper broken bottles.
Practice steps:
1. Wash lettuce, drain and tear into small pieces. Wash and peel cucumber, and cut it into 0.5cm thick slices. Wash the cherry tomatoes and cut them in half along the long side. Put all the vegetables in the salad bowl for later use.
2. Adjust the grinding head of the delicious black pepper in the grinding bottle to a coarse level, grind out coarse particles, and then fully mix with fresh chopped thyme, chopped onion, olive oil, red wine vinegar, salt and white sugar in a small bowl to make vinegar juice.
3. Pour the prepared vinegar juice on the prepared vegetables, and stir it a little to eat.
Verb (abbreviation for verb) whole grain
Whole grains include those nutrients extracted from refined grains. These ingredients contain folic acid, selenium, vitamin B and other elements beneficial to heart health. These elements can also control your weight and reduce the risk of diabetes. The fiber content in it makes you feel less hungry between meals and promotes digestion.
Eat at least three servings of whole grains every day: whole wheat; Barley; Rye; Xiaomi; Chenopodium album; Brown rice; Rice and whole wheat pasta, bread, bread and grain. According to the recommendation of American Dietetic Association, the daily intake of fiber is 2 1-38g. Of course, the specific intake depends on your gender and age.
Recipe: whole wheat bread
Ingredients: water 200ml eggs 1 olive oil 10ml sugar 5g baking powder 10g salt 5g common flour 150g whole wheat bread flour 400g.
Practice steps:
1. Add salt, warm water, powdered sugar and eggs into a mixing bowl.
2. Stir the dough as evenly as possible with a dough mixer. It takes about 10 minute to stir, and it can be done by hand, but it takes longer. ..
3. Add a little flour and knead by hand until the dough is smooth.
4. After kneading, let the noodles stand for 10 minutes.
5. Then roll the dough into long strips and bake in a baking tray for 35 minutes.
6. Spray the surface with water and sprinkle with sesame seeds.
7./kloc-bake at 0/90 degrees for 35 minutes.
8. Let it dry before slicing 15 minutes.
9. You are finished. Enjoy it slowly.
Six, sweet potato
If you want to improve your diet, you should add sweet potatoes to your diet. This sweet food contains a lot of antioxidants and phytochemicals, including β-carotene; Vitamins c and e; Folic acid; Calcium; Copper; Iron; And potassium. The fiber in sweet potato promotes the health of digestive tract, and the antioxidants play a role in preventing heart disease and cancer.
The natural sweetness of sweet potato makes the baked sweet potato still so delicious without adding any seasoning.
Recipe: Baked Sweet Potato (Sweet Potato)
Ingredients: sweet potato 600g (remember to have an oven).
Practice steps:
1. Choose yellow sweet potato, wash and dry.
2, the oven is 200 degrees, preheat the upper and lower fires, and add sweet potatoes.
Step 3 set the time
4. Flip twice during the period.
Generally, it takes about 40 minutes to bake. At this time, the sweet potato will appear very soft, and some wrinkles on the skin indicate that it is baked.
6. Take out the baked sweet potato with heat-proof gloves.
7. Take off the skin and eat.
Seven, tomatoes
In summer, these red tomatoes are full of fragrance and lycopene, which is an antioxidant and can help prevent some cancers. At the same time, tomatoes also provide rich vitamins A and C, potassium and phytochemicals.
It is good to eat some tomatoes at every meal. Eat raw, cooked, sliced, etc. You can eat it as a snack. Mix spinach, cheese and tomatoes to make a delicious dish.
Recipe: tomato beef brisket soup
Ingredients: sirloin 400g tomato 2 apples 1 potato 1 salt, ginger, fragrant leaves and cinnamon.
Practice steps:
1. Wash the fresh beef brisket and cut it into diced meat the size of mahjong tiles.
2. Add cold water to the pot and add ginger, cinnamon and fragrant leaves.
3. Add the diced beef brisket and bring it to a boil for 30 minutes.
4, potatoes peeled and cut into large pieces.
5. Put the sliced apples into a casserole.
6. Add the potato pieces, take the diced beef out of the wok and put it in the casserole.
7. Add 1/2 pieces of tomatoes, and add enough water to the potato pieces. Bring to a boil with high fire, simmer for 50 minutes, then add 1/2 tomatoes, add a little salt and cook for another 30 minutes.
Eight, beans
This kind of food is very nutritious and contains a lot of phytochemicals; Fat-free, high quality protein; Folic acid; Fiber; Iron; Magnesium and a small amount of calcium. Beans get good food from protein and are the best choice for low-calorie vegetarians.
Eating some beans regularly and making a good diet plan will help you reduce the possibility of certain cancers, lower the levels of cholesterol and triglycerides in the blood and stabilize blood sugar. You don't usually get a lot of calories from beans, so beans can play a big role in helping you control your weight. When you want to make salad, soup or stew, don't forget to add some soy products.
Recipe: Mapo Tofu
Ingredients: tough tofu 1 box minced meat 100g a little pepper, a little pepper, a little pepper noodles, a little bean paste, 2 tablespoons cooking wine, a little soy sauce, a little pepper oil, a little onion and a little ginger.
Practice steps:
1, cut tofu into small pieces.
2. soak the cut tofu in light salt water for more than ten minutes.
3. Chop minced garlic, Jiang Mo and onion.
4, cold water into the tofu, salted water, tofu and hot water poured out together. Pour in the hot water for boiling tofu.
5. Pour Chili oil into the pot.
6. Stir-fry minced meat slowly in medium fire, and the oil temperature should not be high.
7. Add 2 tablespoons of bean paste, stir-fry until the spicy taste is distributed, and the red pepper sauce and minced meat are evenly blended.
8. Stir-fry Chili, Chili noodles, minced garlic, Jiang Mo and pepper.
9. Pour in cooking wine, soy sauce and a little water.
10, then pour in tofu, and don't stir too much back and forth after taking out the pot.
1 1, thicken once and then thicken.
12. Finally, pour in the pepper oil. After turning off the fire, continue to eat tofu with the remaining temperature.
13, topped with tofu and sprinkled with chopped green onion.
Nine, nuts
We all know that nuts contain a lot of fat. But nuts are very healthy food. Whether it is monounsaturated or polyunsaturated, it can help lower cholesterol levels and prevent heart disease. Nuts are also a good choice, and you can get a lot of protein, fiber, selenium, vitamin E and vitamin A.
A small amount of nuts can increase energy, overcome hunger and help dieters eat normally. Of course, nuts contain a lot of calories, and you can't help eating too many nuts if you are not careful. So enjoy nuts, but be careful not to eat too much You can only eat one ounce at most every day, which is about 28 peanuts, or 14 walnuts, or 7 Brazil nuts.
Recipe: peanut cake
Ingredients: flour100g peanut oil 55g cooked peanut100g fine sugar 40g salt 1/6 teaspoons.
Practice steps:
1, prepare materials.
2. Pour the boiled peanuts into a blender and break them, and control the thickness by yourself.
3. Pour the peanut powder, fine sugar and salt into the sieved flour and stir well.
4. Pour in peanut oil (other vegetable oils are also acceptable).
5. Stir and mix evenly with a spoon or knife.
6. Knead into a ball by hand (don't knead too much).
7. Divide the dough into equal parts, knead it into small eyeballs and put it on a baking tray.
8. Press peanuts or other nuts on the top of the ball and send them to the oven at 180 degrees for 25 minutes in the middle layer.
Ten, eggs
The results show that saturated fat (which is very low in eggs) plays a greater role in improving our blood than cholesterol.
Eggs are high in protein, cheap and good in quality, and also contain carotenoids, lutein, choline and lutein. In fact, eggs are a good source of choline, which is an essential nutrient-especially for pregnant women. Studies have shown that some ingredients provided by eggs can promote eye health and help prevent age-related macular degeneration and blindness.
The American Heart Association praised the value of eggs and advised everyone to eat eggs every day. Of course, you must control your cholesterol intake to 300 mg per day. If you can do this, then you can enjoy an egg every day. Eggs can also be used to cook many dishes, which can be fried or cooked quickly. They are delicious snacks with high protein.
Recipe: omelet
Ingredients: egg 1 flour 20g warm water 20ml salt 1g cooking wine 3 drops of onion.
Practice steps:
1, prepare the ingredients used.
2. Beat the eggs into a bowl and add 1g salt.
3. Use chopsticks to break up the egg mixture, add flour and continue to stir evenly without dry powder particles.
4. Add three drops of cooking wine to remove fishy smell.
5. Add the chopped shallots into the egg liquid and clip them into a paste with chopsticks.
6. Preheat the bottom of the pot, apply a thin layer of oil, pour in the egg paste, shake the egg paste evenly, cover it and bake on both sides for about five minutes.
7. Bake the omelet and cut it into pieces.