Choose food during school: Carbohydrate and protein are the main substances consumed every day, so the choice of these two substances is very important. Here, I will tell you how to find these two high-quality nutrients in school:
Looking for high-quality protein: bean products such as tofu and dried bean curd, boiled eggs and non-fried low-salt and low-oil beef, chicken legs and fish can provide us with high-quality protein every day.
Protein recommended: eggs, milk, bean products, steamed eggs, non-fried chicken legs, chicken breast, beef, fish and so on.
Looking for high-quality carbohydrates: What kind of carbohydrates we eat is also a key issue in our diet. It seems that there are many staple foods in the canteen: steamed buns, steamed buns, flower rolls, thousand-layer cakes, pies, pancakes, fruits, Chinese steamed buns, noodles, rice noodles, cold rice noodles, and jiaozi wonton (I'm exhausted after one breath ...), but the raw materials are just refined white rice and flour that have lost a lot of vitamins and minerals.
However, if you look carefully in the canteen, you will really find stalls for steaming sweet potatoes, boiled corn, wowotou, tortillas, buckwheat steamed bread and miscellaneous grains porridge. Try to choose this staple food as your main source of carbohydrates. Therefore, coarse grains should be the first choice for carbohydrate selection. Used to replace white rice and flour, it can control blood sugar well and make weight loss faster and more effective.
Carbohydrate recommendation: coarse grain corn, sweet potato, corn, miscellaneous grain porridge, etc.
Third, dietary advice.
1. Proportion of a meal: Generally speaking, vegetables account for 50% of the total, meat and eggs (protein) account for 25% of the total, and the remaining staple food (carbohydrates) accounts for 25% of the total.
2, two fruits a day: low-calorie fruits, such as apples, tomatoes, bananas, oranges and so on. Don't drink it in fruit juice, many nutrients are in the residue.
3, a handful of nuts a day: nuts are very rich in nutrition, some dried fruits such as cashew nuts, almonds, hazelnuts, pine nuts and so on. It is taken every day to supplement nutrition and bring many benefits to the body.
4. Have vegetables for every meal: Make sure there are vegetables for every meal, especially green leafy vegetables. However, fried dried bean curd, eggplant soaked in oil, dried rehmannia root and spicy balsamic pot can't be regarded as edible vegetables, while braised potatoes, taro, fried shredded potatoes, hot and sour lotus root slices and Chinese yam ribs with high starch content should be regarded as staple foods, not vegetables. Dark green dishes such as garlic shoots, fried spinach and broccoli are good choices for vegetable intake.
Fourth, matters needing attention
1, eat regularly, eat by the order: you will be late for reading your watch at 7: 30 in the morning, and then get up in a hurry to wash. I don't eat breakfast. Ran all the way to the classroom. After a morning of mental work, it's not lunch time, but I'm eager to have a full meal. Have a big meal at noon and hardly want to eat at night; I can't sleep in the middle of the night and eat high-calorie snacks. This vicious circle will disturb your metabolism and lead to obesity, so you must eat regularly and eat by the point.
2. Balanced diet and comprehensive varieties: Generally speaking, students often choose the food they often eat or like in the canteen, resulting in a single diet. For example, many students can eat a bowl of Lamian Noodles as a meal, or 1 meat pie with a cup of soybean milk can be regarded as a meal. A single diet will cause the lack of some nutrients, which will lead to malnutrition. At this time, you need to learn to eat healthily. Even if you have favorite foods, you need to change those foods with low calories and low nutritional value frequently.
3, chew slowly, eight full: people come and go in the canteen, students are often in a hurry to eat. It generally takes about 15-20 minutes for the brain nerve to receive satiety signals. Eating too fast often leads to overeating and eating more. Students should follow the principle of eating slowly and eating fully, help reduce the amount, try to keep food in their mouth for a long time, chew a few more mouthfuls before swallowing.
4. Eat less and eat more: Campus life is generally regular, which is a good opportunity to develop the habit of eating less and eating more. Use your spare time to add meals to yourself! Due to some conditions, we don't have many choices in ingredients. Therefore, the mode of adding meals is generally egg white with various fruits. Students who need to gain weight should eat some peanut butter.
5. Rinse oil with clear water: After cooking with fatty ingredients, the calories are generally not low, such as roast duck, braised pork and mutton skewers. But most of the dishes are artificially transformed into fatty dishes during cooking. Pots and stewed chickens and ducks in the canteen generally contain a lot of cooking oil, so friends should be careful when choosing. In addition, the calories of hard dishes with high click-through rate in the canteen are generally not low, such as sweet and sour tenderloin and pot-wrapped meat. However, fried, fried and roasted dishes are generally high in calories. In order to lose weight, you can prepare a bowl of soup or water to rinse oil, and brush more oil on which dishes. Avoid eating too much oil.
6. Drink water, soup or fruit before meals: Before eating at noon, it is best to drink a glass of water, a few mouthfuls of soup or eat some fruit, which can effectively bring satiety and control calorie intake. After getting up and washing in the morning, you can drink a cup of boiled water first, and then have breakfast, which is helpful to clear the intestines and detoxify.
7. Breakfast: Some middle school students want to sleep a little longer in the morning and eat breakfast in a hurry. Some college students simply go to bed without breakfast in the morning, which will cause your body to be hungry prematurely. It may not only lead to overeating, but also have a great impact on the body's metabolism, which is not conducive to weight loss. Therefore, the position of breakfast in a day is very important: breakfast must be eaten and eaten well.
8. How to eat breakfast: Steamed buns, big cakes, fried dough sticks and rice noodles in restaurants are all finely processed foods, and it is difficult to balance the nutrition of porridge and steamed buns. Snacks such as bread and biscuits are foods with high energy density, low satiety and single nutrition, and are not recommended.
Therefore, it is suggested that breakfast should be based on coarse grains, with eggs, milk and fruit. For example, we can make our own bowl of pure oats, add milk, raisins or a handful of nuts, and add a boiled egg and a fruit. This is a great breakfast.
9. Avoid dishes with strong flavor: Avoid braised chicken rice, spicy incense pot, mixed rice, Lamian Noodles mixed rice, pot, braised pork, braised pork rice and other dishes that are deeply loved by students. Even if you eat it, you should separate the rice from the vegetables, and don't fully mix the fat in the vegetables with the rice.
10, put an end to fried food: fried chicken chops and chicken legs are really tempting, but if you really can't resist and want to keep fit, there is only one way. Go to the playground for an hour at night. Are you sure you can do it? And even if you do, those trans fatty acids and suspected carcinogens have been absorbed by your body. Therefore, try to avoid eating fried food.
1 1. Learn to share: the competition between canteens is also reflected in the weight of meals, and I have to sigh that the meals in university canteens are really economical. Waste is a shameful behavior, forcing yourself to eat, which violates the principle of seven or eight full points, so learn to share food with roommates, classmates and lovers. For example, two people can share a piece of noodles, and two or three dishes can be eaten together, so that you won't worry about eating them all, and you can eat more kinds of food, although it only costs the same amount of money. Moreover, the feelings between classmates are also warming up in the sharing behavior again and again. Why not?
12, less take-out: Nowadays, college students are too lazy to eat, and because of the great discount of major take-out apps, many students order a lot of extra food for the discount, resulting in excessive food intake and fat accumulation, so it is better not to order take-out.
13, drink plenty of water: you need to drink plenty of water every day to ensure 8 glasses of water a day. Water can not only promote metabolism and promote fat excretion, but also reduce your hunger and make you eat less food.
14, drink less, don't drink: Many students often order a meal in the canteen, and then go to the canteen to buy a glass (bottle) of soda and juice. This collocation habit is actually bad, because there is a lot of invisible sugar in the drink, and the price of a bottle of drink may take dozens of minutes of aerobic exercise. If you don't have time to do that kind of exercise, you'd better not drink it.
15, refuse snacks and junk food: snacks such as instant noodles, potato chips and biscuits will make you accidentally consume too many calories. If you feel hungry outside the restaurant, it is suggested to use some low-calorie foods to satisfy your hunger, such as nuts and some fruits, almonds, apples and bananas.
I hope I can help you and adopt it.