1 Reasonable collocation of red meat and white meat
Red meat? It is rich in saturated fatty acids, so it is recommended to take 50g-75g/ day, white meat? It contains a lot of unsaturated fatty acids, so it is recommended to take 75g- 100g/ day.
Recommend coup
Eat less red meat and more white meat.
Eat red meat for lunch and white meat for dinner.
Red meat can be selected: pork, beef, mutton, venison, rabbit and other mammalian meat.
White meat is optional: fish, shrimp, shellfish, chicken, duck, vegetable meat (soybean) and so on.
2 fry less and stew more.
Fried food? The oil content has soared wildly, so eat less or no fried or oiled food.
Recommend coup
(1) the cooking method? Replace with: steaming, boiling, stewing, stewing, water-sliding, cold salad, etc.
② Can you wrap a layer of starch before frying? Don't let food come into contact with oil, peel off the crispy shell when eating and don't eat it. 3? Replace the high-oil condiment.
Remember a secret: choose more powder than sauce for condiments, and the lower the sodium content, the better.
Blacklist of high-calorie seasonings: peanut butter, sesame sauce, chocolate sauce, mayonnaise, Laoganma hot sauce, tomato sauce, jam, etc.
White list of recommended seasonings for weight loss: white pepper, black pepper, Chili powder, oyster sauce, lemon juice and thin salt soy sauce.
4 cooking and cooking use vegetable oil.
♀? Use vegetable oils as much as possible in cooking, such as olive oil and coconut oil, and it is best to use them alternately.
Try to avoid drinking vegetable soup.
♀? The cooking oil will stay in the vegetable soup. It is recommended to eat the vegetables with chopsticks, and it is best not to drink the vegetable soup.
6 Reject trans fatty acid foods.
Trans fatty acids are difficult to metabolize in the human body, so you must learn to read the ingredient list!
Trans fat names: margarine, creamer, vegetable fat, vegetable fat powder, vegetable fat cream, margarine, hydrogenated vegetable oil, refined edible vegetable oil, vegetable cream, shortening, hydrogenated oil, margarine, artificial vegetable yellow (milk) oil, artificial fat and cocoa butter substitute.
♀? These words are all trans fats, so don't eat them if you can!
Zhao Weiyi, loves fitness? Eat a piece of food, advocate healthy fat loss, and look at the ingredient list and heat meter.