2, two plates of vegetables: eat two plates of various vegetables every day, do not eat a vegetable often. A dish of vegetables must be fresh in season and dark green in one day. You'd better eat some green onions and tomatoes first. Chilled celery, radish, tender lettuce leaves, etc. In order to avoid damaging vitamins A and B 1 by heating and cooking. The actual intake of vegetables per person per day should be kept at about 400 grams.
3. Four bowls of coarse rice: Four bowls of coarse rice a day can strengthen the body, beauty beauty. We should overcome the hobby of refined staple food and resist the temptation of delicious snacks.
4, five protein food: eat 50 grams of meat from any animal every day, of course, it is best to lean meat, 50 grams of any kind of fish (except bone net weight); 200 grams of tofu or bean products; An egg; Milk or powdered milk granules 1 cup. This method of feeding non-high-fat animal protein with low-fat plant protein or feeding a small amount of animal protein with plant protein is not only economical, but also relatively reduces animal fat and cholesterol, which is recognized as "bodybuilding cooking mode".
5. Six kinds of secondary condiments: the main condiments such as sweet, sour, bitter, spicy and salty, which are indispensable in daily cooking, have different functions, such as making dishes more delicious, stimulating appetite, reducing greasy, detoxifying and sterilizing, relaxing muscles and activating blood circulation, protecting vitamin C, reducing the loss of water-soluble vitamins, maintaining osmotic pressure in the body and blood acid-base balance, maintaining neuromuscular rapid response to external stimuli, regulating physiology and beauty and fitness.
6. Seven cups of boiled water, tea and soup: drink no less than 7 glasses of water every day to replenish body fluids, promote metabolism and improve health. Drink less sugary or colored drinks.