How to match the diet, different foods contain different nutrients. At present, no food can completely meet the body's demand for all nutrients. Still pay attention to the nutritional collocation of diet, then, how to match the diet?
How to match diet 1 1, staple food. From a nutritional point of view, the energy provided by carbohydrates should account for 50%-60% of the total energy in the whole day, so you should eat some staple foods for every meal. When eating staple food, it is best to match the thickness, in which white rice and white flour account for 50%-70% of the total staple food. In addition, when some people eat, they often mix "rice+pork vermicelli+fried potato shreds" or "steamed bread+beef potatoes". Here, it should be reminded that when eating foods with high starch content such as vermicelli, vermicelli, potatoes, taro and sweet potatoes, the intake of staple foods should be reduced accordingly, and they should not be eaten only as dishes.
2. Meat. Eating meat can supplement protein and other nutrients for human body, but when eating meat, people should pay attention to controlling the intake and try to choose lean meat, usually 1 2 ~3 Liang per meal, and it is best to eat pork, beef and mutton, chicken and duck meat, fish and shrimp and seafood alternately. For vegetarians, milk, eggs and bean products can be used instead of meat.
3. eggs. Eggs are common among eggs, and their nutrition is very comprehensive and rich, so it is best to eat 1 -2 eggs every day. For people with hypercholesterolemia, they can eat less appropriately, such as eating one egg yolk every day or every other day.
4. Milk. Milk and its products are good sources of protein and calcium, and the daily intake of adults should be 200ml-400ml.
5. Vegetable oil. Some people think that vegetable oil can be eaten safely and boldly, but in fact, adults can consume 20g-30g vegetable oil every day. Among all kinds of vegetable oils, soybean oil, peanut oil, rapeseed oil and various blended oils are rich in polyunsaturated fatty acids, while olive oil and tea oil are rich in monounsaturated fats, so you can eat them alternately.
6. Nuts. Many people like to eat nuts, whether watching TV or playing computer games, they always stick to them, but you should know that eating 15g nuts is equivalent to eating 10g oil, so eating too many nuts is easy to cause excessive oil.
7. vegetables. You should eat some vegetables every meal, and it is best to eat different kinds of vegetables alternately, and it is advisable to eat 1 kg -2 kg every day;
8. Fruit. When eating fruit, the total intake should be controlled at 200g-500g per day according to the sugar content of fruit. People who especially like to eat fruit can increase their intake of fruit appropriately, but they should eat less staple food accordingly.
How to match the diet 2 1, first of all, there must be carbohydrates. Some people worry that carbon water will make the body fat, but as long as flour and rice is changed into coarse grains, there is no need to worry. Eat some carbohydrates appropriately to provide nutrients for the body.
2. Then there is the indispensable protein. Protein contributes to the growth of muscles and can prevent the increase of fat at the same time, so it is beneficial to supplement protein more, especially fish, milk and eggs have the most protein content.
3, followed by pectin and vitamins rich in fruits, eating one or two fruits every day is extremely beneficial to health and skin maintenance, so moderate intake of fruits is beneficial to health.
4, and then eat some unsaturated fatty acids, which are all in nuts, so nuts can also be eaten in moderation, but not too much, otherwise they will become fat.
5. Then eat more vegetables. Vegetables are low in calories, but there are also many nutrients, so it is best to eat more vegetables and less meat. Vegetables are best fried or boiled, not fried, which is bad for your health.
How to match diet 3. Reasonable matching diet during weight loss
1, drink a cup of warm water before eating 10 minutes.
Drinking a cup of 200 ml of warm boiled water every time before meals 10~ 15 minutes stimulates the blood in the stomach and intestines, and can send a signal to the central nervous system of the brain that it is full in advance, which can reduce the intake of calories, prevent fat accumulation and shape the body. Drinking a cup of warm water before meals can also stimulate gastrointestinal peristalsis, increase the volume of feces, accelerate food digestion and excretion, and achieve the effect of scraping oil and reducing fat.
2. Eat greasy food with oolong tea.
As we all know, greasy food needs to be completely rejected during weight loss, because it contains a lot of fat and calories, which will be stored directly in adipose tissue, leading to obesity. However, if there is no ultimate temptation due to various factors, you can drink oolong tea, which can inhibit the accumulation of fat and accelerate the decomposition and burning of fat. The lipolytic enzymes and tea polyphenols contained in oolong tea inhibit the production of fat and have the effects of eliminating fat and greasy. Oolong tea can also help expel toxins from the body and remove intestinal garbage.
3, carbohydrates with vegetables
Everyone can't leave carbohydrates, which is the main source of energy, but if you eat too much, it will quickly raise blood sugar, make a lot of fat accumulate, and cause obesity. Try to match green leafy vegetables when eating carbohydrate food, because the dietary fiber contained in vegetables can delay the absorption of heat in gastrointestinal tract, slow down the speed of blood sugar rise, prevent obesity and inhibit fat production. You can't eat any high-calorie food within 4 hours of sleep, and the basal metabolic rate slows down obviously before going to bed, which may make the heat turn into fat and pile up.
Tips
During weight loss, you should choose a relatively large food, which can occupy more space in the stomach and give people a certain sense of fullness, such as milk or fruits and vegetables. Eating more foods rich in dietary fiber can help expel toxins from the body and prolong the stay in the gastrointestinal tract. In addition, dietary fiber can also absorb water, which increases the volume of feces and promotes the excretion of feces. When eating, you should slow down. You need to chew about 30 times for each meal, which can send a signal of satiety to the brain in advance and reduce people's appetite.