1, men's weight loss nutritional recipes
(1) soybean brine kelp
Materials: soybean, kelp.
Seasoning: soy sauce, water, sesame seeds, star anise, sesame oil, sugar, ginger.
Practice: kelp washed and soaked for 30 minutes, soybean soaked in water for 3 hours. Kelp, soybeans and seasonings in a pot of brine for 20 minutes, until the soup is dry. Cut the kelp into 4-centimeter-long segments and place the soybeans on top of the kelp.
(2) Healthy Tofu
Ingredients: tofu, soybean pods, black fungus, golden needles, ginger, scallions.
Seasoning: peanut oil, oyster sauce, tahini.
How to make it: Cut tofu into long strips and blanch it in hot water; soak golden needles in water and then blanch them in hot water. The bowl of bean pods, black fungus were cut into julienne and set aside. After the hot pot is filled with oil, ginger and scallions, put the black fungus and golden needles into the stir-fry. Add tofu, oyster sauce and a little water, simmer over low heat for about 5 minutes, then add the soybean pods and change to high heat to thicken the sauce.
Effective: Bowls of beans pods, black fungus has the effect of lowering cholesterol, and contains high fiber.
(3) vinegar lotus root
Materials: lotus root, kelp buds, carrots.
Seasoning: salt, soy sauce, white vinegar, fructose.
Methods: Peel the skin off the lotus root, cut thin slices into hot water, drain and cool; carrots peeled, cut into small slices. Kelp buds to soak in water, salt water wash, hot water scalding, into the cold water to soak a little, remove the water drained and cut into small sections. Add the above and seasoning and mix well, can be served.
Effects: Promoting circulation of Qi, eliminating food stagnation and inducing diuresis.
2, men's healthy fat food
(1) Grapefruit
Grapefruit, also known as grapefruit, because of grapefruit diet red hot, and has been regarded as the weight loss of people's favorite. Grapefruit is rich in vitamin C and a lot of antioxidant elements, and contains a very low calorie, each about 76 calories, plus rich in potassium, can help reduce the lower body fat and water accumulation.
(2)___
___(also known as konjac), is an herb. ___ almost zero calories, and does not contain fat, but rich in fiber, can be absorbed in the intestines and stomach water, easy to have a sense of fullness after eating, eat more is not afraid. ___ also has a water-soluble fiber, for the human body after absorption can impede the intestinal bacterial reproduction, and guide the bacterial discharge, get the reputation of the gastrointestinal scavenger.
(3) Eggs
A fifty grams of eggs containing seven grams of protein, six grams of fat, eighty-two calories, yolks contain lecithin, which is an emulsifier, can make fat, cholesterol emulsified into small particles, and then from the blood vessels after the body is used.
(4) tomato
A medium-sized tomato, only forty calories, equivalent to one-fifth of a bowl of white rice. And tomatoes are easy to make people feel full, food fiber in the intestine can adsorb excess fat, fat and stool together. Tomatoes are rich in vitamin B complex, can promote fat metabolism. Eating tomatoes before meals can help burn fat.
(5) Instant Cereal
Cereal is rich in fiber, which can bring a sense of satiety. Cereal contains carbohydrates, calcium and soluble fibers, which can lower cholesterol levels, help the body take away bad cholesterol, stabilize blood sugar and reduce the risk of heart disease and diabetes. However, it is not recommended to replace meals for a long period of time, as a long-term lack of protein can cause fatigue, hair loss and other problems.
(6)Kiwi fruit
In Japan, Dr. Teng Motohashi, known as Dr. Fruit, emphasized that there is no need to over-diet, the use of kiwi fruit itself contains nutrients, eaten at breakfast time, you can achieve the effect of slimming.
(7) papaya
Papaya contains papaya enzyme, enzyme not only can decompose protein, sugar, but also can decompose fat, through the decomposition of fat can be removed, promote metabolism, and excess fat out of the body, so as to achieve the purpose of weight loss. Papaya also has a beauty effect, can promote skin metabolism, so that the skin looks more glowing and young.
(8) Spinach
Spinach is rich in potassium, vitamin A and C, and as a dark green vegetable, it is also rich in iron, which can improve the effect of iron-deficiency anemia. But pay attention to cooking methods, because spinach is quite easy to lose nutrients ingredients, spinach in addition to should not be eaten with tofu, as well as fungus, shrimp, seaweed and other foods cooked together.
(9) apples
Eating apples and drinking water will be very satiating, plus apples are rich in nutrients. Apples are rich in vitamin B, B1, C and carotene, but also contains sugar, calcium, potassium, iron, zinc, fiber, malic acid. Pectin and ellagic acid have astringent effects. One of the crude fiber can loosen the stool, facilitate excretion, non-toxic natural body light.
3, daily weight loss tips
1, eat smarter
In order to lose weight, you may have sworn off some high-calorie foods that you love. This is not effective. You can choose to eat smaller, portion-controlled portions, that way you don't gorge yourself because you're so bitterly inhibited that you can't stand it in the end. Eating small amounts of the snacks you want to eat is called "happy eating". Although many snacks are high in calories, it's not realistic to eliminate them. You can eat the same foods you normally eat at every meal, but cut back on the calories. That way you won't feel hungry if you cut 100 calories from your daily diet. By the end of the week you will have saved 700 calories.
2, eat less meat and a little more vegetables
A study in the United States found that those who ate the most red meat were 30 percent more likely to die of heart disease or other cancers. If you really like meat, replace it with vegetables once a week, which cuts calories in the long run.
3. Try to cook at home more often
Almost anything you cook in the kitchen is lower in calories than the fast food you eat. If you're eating fast food five days a week, cut it down to four, and that will cut down on the calories.
4. Turn off the kitchen lights after 8 p.m.
New evidence suggests that the amount of calories your body absorbs is indeed time-dependent. And the time when it's easier to absorb calories is when you're curled up on the couch watching TV. Even in foods with equal total calories, eating them during the day absorbs different calories than eating them at night. At night, our bodies are preparing to store calories, so eating at night is more likely to cause obesity. If you're really hungry for food, try to eat something healthy and low-calorie, or take a small amount of food and put it on your plate instead of a big bag and put it in front of you.
5. Sleep better
If you're not getting the amount of sleep most women need, seven to nine hours, then your risk of heart disease increases. In addition, studies have shown that too little sleep is linked to weight gain.
6. Give yourself time to relax
Log off your computer, let your brain relax for 30 minutes, settle down with a good book or turn off the lights for an early night. A relaxed mood will put you in a more positive mood and will reduce your appetite appropriately.
7, make your bedroom more attractive to you to sleep
If you feel bad, it is best to just fall back to sleep. Decorate your sleeping room well so you'll have more desire to sleep. Get some soft sheets and pillows, add darker shades to your bedroom, and don't move your laptop and TV into your bedroom. You want a haven, not a place of entertainment.
8, calm down
Learn to control your emotions, don't use food to comfort you when you are in a negative mood, that way you won't become happy, after all, obesity will come to you. If you are in a bad mood, find something to do that will distract you, don't let yourself be too idle because boredom will remind you of food.
9, more exercise
Exercise is the most effective way to burn calories. If possible, take the stairs more often than the elevator, or walk to work instead of taking the car if your home is not far from work. Make it a point to exercise as much as you can in your life. These little exercises are effective in helping you burn calories, and they're easy and simple to do, so they won't be strenuous and will be easy to stick to.
10, do not leave your plan
Your eating life is already a big cake at one time, and candy at another, and then you do not want to exercise, then, your fat will follow you. Have a healthy eating plan and follow it, or go out for a walk when you feel like eating. Because exercise reduces your appetite, your spirit will pull you back on track.