Pay attention to food collocation, including coarse and fine, dry and thin, meat and vegetarian, cold and hot. Food collocation is closely related to nutritional balance. For each meal, a bowl of instant noodles can only provide oil, a little protein and carbohydrates, so it is best to match a piece of fruit, a piece of meat or bean products, and supplement protein, vitamins and cellulose. For the choice of diet for a day, such as eating hamburgers and fried chicken for lunch, you should eat some light food for dinner, especially vegetables.
Poultry meat refers to chicken, duck, goose, pigeon, quail and other meat. The protein nutrition of poultry meat is almost the same as that of coursed meat, but the content of saturated fatty acids is lower than that of livestock meat. Experts believe that eating poultry meat is more beneficial to health than eating livestock meat.
Fish, fish muscle contains protein 15%-20%, and because the muscle fiber is short and smooth, it is easier to digest than auspicious meat and mixed meat. More importantly, the fat content of fish is only 1%-3%, and its main components are long-chain polyunsaturated fatty acids, such as EPA of eicosapentaenoic acid and DHA commonly known as "brain gold", accounting for 80% of the total fatty acids in marine fish. It is worth noting that EPA can reduce blood lipid and prevent coronary heart disease. DHA is necessary for the development of brain and retina of fetus and infant, so fish should be the first choice when choosing meat food.
Vegetables, containing various minerals, vitamins and dietary fiber, play an important role in human physiological activities. Vegetables can be roughly divided into three categories: leafy vegetables (such as Chinese cabbage, amaranth and Chinese flowering cabbage), melon eggplant (such as green pepper, cucumber and tomato) and roots (such as potatoes and carrots). Vegetables can provide vitamins such as folic acid, carotene and B vitamins. Among them, vitamin C, carotene and folic acid are higher in dark leafy vegetables such as yellow, red and green. Green leafy vegetables are rich in minerals; However, oxalic acid in some vegetables (amaranth, spinach, cabbage, etc.) will affect the absorption of human body, so when cooking these vegetables, they should be blanched with boiling water first to remove oxalic acid. Experts suggest that adults should consume 500 grams of vegetables a day, of which 2/3 are leafy vegetables, and 1/3 are melons, eggplant and roots.
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Eating cooked vegetables can relieve hunger.
Eating vegetables in the process of slimming will be associated with raw food, but in fact, eating vegetables raw not only makes the body cold, but also can't eat much. So try to eat cooked vegetables by steaming, scalding or frying. Although the weight is small, you can eat more, which makes people forget the hunger.
Eat more potatoes rich in vitamin C.
Not eating staple food means trying to avoid eating carbohydrates with high sugar content. Although potatoes are also carbohydrates, they are rich in vitamin C and will not be destroyed even if they are steamed and roasted. Eating too much is counterproductive, and eating at the same time with other foods will have a better nutritional balance.
Eat a lot of protein for dinner.
Protein is an important nutrient for making blood or muscle. This tissue is produced during sleep, so protein is ingested at dinner. Handling protein in the body consumes a lot of calories, so in order to make the body slim, we should also actively eat meat.