As we age, we spend more time sitting, exercise less, and our metabolism slows down a bit. We still eat the same amount and the same way as before, or even eat less than before. Can't stop gaining weight. What to do?
I was thinking about how to eat at home to keep my body healthy but not make me fat. I began to pay attention to nutritional balance, carry out reasonable meal matching, and adjust some living habits.
Every once in a while, I will cook some fat-reducing meals at home, especially after eating a big meal. As I slowly persisted, my friends praised me for becoming slimmer and slimmer.
Recipe 2: Pan-fried saury, cold salad with seasonal vegetables and multi-grain rice
Recipe 3: Steamed chicken with fungus, wolfberry, tofu skin, seasonal vegetable rolls with multi-grain rice and purple sweet potato
The following is the recipe , there are also meal combinations and summaries at the back~
Meat: Boiled shrimp
Vegetables: Boiled broccoli
Staple food: Golden Sand Pumpkin
[Boiled Shrimp]
To boil shrimps, live shrimps should be used. Generally, the shells of these shrimps are thinner and softer. You can boil the shrimps first when you bring them home from the market. You don’t have to worry about the shrimps being cold. It’s better to eat them fresh.
[Method]
Put cold water in the pot, add a few slices of ginger, boil until the fish eyes are soaked, then put the shrimp in, wait until the water boils, it will be easy to cook the shrimp The shrimp paste in the head part can be picked up when the shrimp changes color and the tail becomes curled up.
[Boiled Broccoli]
[Method]
After the water in the pot boils, wait for the water to boil, put the broccoli in, and add a little oil and salt , can keep the broccoli green and crispy. It doesn’t need to be blanched for too long, and the broccoli stems will become crispy green.
[Low-spec version of whole-egg golden sand pumpkin]
It looks golden and tastes rustic, so it is very appropriate to call it golden sand pumpkin. One sweet and one salty, complement each other and have great flavor.
Why is it called a low-end version? Not wanting to reduce fat, but also wanting to save trouble, I removed the step of frying the pumpkin and boiled it in water instead.
I bought a whole salted egg, cooked it and peeled it open. If I only used the yolk, the white would have nowhere to put it, but luckily I crushed it whole and used it.
[Method]
1. Cut the pumpkin into strips and set aside.
2. Boil the salted eggs, peel and crush them and set aside.
3. Boil water in a pot. After the water boils, add pumpkin strips and cook until cooked. Don’t cook them too soft to avoid the pan being mushy and deformed when wrapped in salted egg yolk.
4. Put a little oil in the pot, heat the oil over low heat, add the crushed salted eggs, stir-fry for a while until the egg yolks are sandy, add the pumpkin strips and stir-fry together. When the salted egg paste is almost completely wrapped on the pumpkin strips, sprinkle with some chopped green onion.
Sauce
[Method]
Add light soy sauce and mature vinegar to a bowl, heat a little oil in a pot, add green onions and minced garlic, saute until fragrant, then pour Mix well in a bowl.
Meat: Fried saury
Vegetables: Cold seasonal vegetables
Staple food: Half a bowl of multi-grain rice
[Fried saury]
[Method]
Fry the fish on both sides in a pan, make a sauce with light soy sauce, aged vinegar, water and a little sugar, pour it in, cook until it tastes good and sprinkle with chopped green onion.
[Cold seasonal vegetables]
[Method]
Cut the dried fragrant into strips, fry them in a pan, then mix with the blanched spinach, carrots and bean sprouts Mix well and add light soy sauce, pepper, salt and sesame oil to taste.
You can also just process all kinds of vegetables you like without using dried spices. After boiling the water, add oil and salt. Put the difficult-to-cook vegetables into the pot first, then the easy-to-cook vegetables, and finally put them together. Remove and drain the water, add light soy sauce and sesame oil to taste.
[Multigrain rice]
[Method]
I used red rice, black rice, buckwheat, oats and rice to cook together, adding a little while cooking White vinegar and oil will make the rice especially fragrant.
You can also replace the multigrain rice with any kind of rice you like.
Meat: Steamed chicken with fungus and wolfberry
Vegetables: Vegetable rolls with tofu skin
Staple food: half a bowl of multigrain rice, a small purple sweet potato
[Steamed chicken with fungus and wolfberry]
[Method]
Soak the fungus half an hour in advance, and use cornstarch, light soy sauce, and pepper for the chicken half an hour in advance. Marinate it for flavor, then add wolfberry. After boiling water in a steamer, steam over high heat for fifteen minutes. The chicken is particularly tender and smooth. With the wolfberry, the soup is also very tasty.
[Seasonal Vegetable Rolls with Tofu Skin]
[Method]
Cut the tofu skin into rectangular strips, blanch the shredded carrots, bean sprouts and tofu skin in a pan. You can add more salt when cooking to make it more flavorful, then use tofu skin to roll the lettuce, carrot shreds, bean sprouts, and cucumber shreds and place on the plate.
The soup from the steamed chicken is also put to good use, poured over the tofu skin and vegetable rolls to eat together.
[Multi-grain rice]
[Method]
Multi-grain rice cooked with oats and rice, and a small purple sweet potato, the portion is just right good.
The above are some of the fat-reducing meal recipes I prepare at home. In fact, when making fat-reducing meals at home, as long as you master the following methods of making fat-reducing meals, you can make many kinds of fat-reducing meals that suit your taste. Fat meal.
Meat-based foods mainly include protein, usually fish, eggs, shrimps, shells, or chicken breasts;
Vegetables include various green leafy vegetables, fruits, and mushrooms. Try to stir-fry a variety of vegetables together, and vegetables can sometimes be added to soy products;
The staple food is mainly whole grains. Purple sweet potato, pumpkin, and millet porridge are all good, or they can be paired with various whole grains. Add rice together to make whole-grain rice or whole-grain porridge. If you feel that eating rice sometimes makes you feel too full, you can mainly use porridge.
Fruits with less powdered sugar will be added between the three meals.
It is mostly boiled, steamed, boiled, or stir-fried or fried with a small amount of oil. It does not use a lot of seasonings. Generally, it only uses oil and salt. Sometimes it adds some pepper or light soy sauce, and sometimes it adds some vinegar and sugar. , minced garlic, chopped green onion, and spicy condiments should be used as little as possible. It is also relatively easy to use boiling, steaming and boiling, so it is easier to stick to it.
Eat until you are seven to eight times full. How do I know how full I am? It means eating until you are no longer hungry, you have already felt the presence of your stomach, but you can still eat less than half a bowl of rice. At this time, you put down your chopsticks and leave the table.
You can use a plate, put the amount of food into the plate in proportion, and just finish what is on the plate, so that you will not overeat.
The ratio of meat, vegetables, fruits, and staple foods is 1:2:1. There should be as many varieties of fruits and vegetables as possible, and some whole grains should be added to the staple foods. Increasing the ratio of fruits and vegetables is very beneficial for fat loss.
Some people have asked, will it be tasteless if eaten this way? Is it really delicious? Can you eat it?
In fact, it has light soy sauce and pepper, and it can also have a salty and umami flavor. After eating it a few times, I feel that it is quite good to just eat the original flavor of the ingredients.
Because the ingredients themselves have their own characteristics and flavors, you can also choose ingredients that are inherently delicious, such as shrimp, fish, and mushrooms.
In addition, if you don’t eat it every day, you can still eat it every now and then.
While eating fat-reducing meals, you must also control other aspects of your diet. For example, sweets, various sugary drinks, and high-calorie snacks.
Persist in developing long-term good and healthy eating habits!