Rice flour

Aquatic products

food

Weight unit gram heat unit kilojoule100g = 2 ounces.

The first weight, the second protein, the third fat, the fourth sugar and the fifth calorie.

Rice 100 6.7 0.8 76 1420 crab10014.02.610 345

Xiaomi1009.71.7771520 crucian carp10013.1.10.

Steamed bread 100 6. 1 0.2 49 932 croaker 100 17.3 0.7 0.3 303

Noodles100 7.41.4571134 salmon10014.88.6/581

Corn flour 100 9.6 4.3 72 1524 hairtail10015.83.42.1421

Fuqiang powder1001.10.472.91423 scallops10063.63.215.21432.

Glutinous rice flour100110.472.91424 herring10016.02.62.3401

Bread 100 7.3 5.8 93 1524 fresh shellfish10014.80.13.4309

Wonton skin100 7.310.456.210.20 You fish10015.10.82.4323

Blood glutinous rice1008.310.673.61436 river shrimp100/7.50.60318.

Pork1007.11.12.4201

Flounder100 9.39.1/501

eggs

Carp10018.11.60.2365

Food weight gram protein fat sugar calorie shrimp10016.310.301326.

Egg10011.815.01.3 783 clam meat10051.36.42/kloc-0.

Duck egg1001314.71781prawn 100 20.5 0.7 0.2 377

Egg white100 9.60.11.2185 dried dried dried seaweed 100 47.5 0.5/820

meats

Squid10015.10.8 2.0 322

Food weight gram protein fat sugar calorie dried shrimp skin100 39.33.19.1916.

Pork10016.9 29.21402 jellyfish10012.40.14.1272.

Pig heart10017.16.3525 sea cucumber100210.40.310 267.

Pig liver 100 20.0 4.0 3.0 537 shredded eel10017.21.20.6343

Pork tripe 100 14.6 2.9 2.0 382 snakehead 100 18.8 0.8 0 342

Pig kidney10015.54.8/441fish10013.00.710.4268

Beef100 20.110.2/722 kelp 100 5.8 0.4 22.4 486

Rabbit 100 2 1.2 0.4 0.2 373 Shrimp 100 17.3 0.66 0 320

Dove10016.614.21.8 840 snail meat1001.43.81.52 340

Quail10016.614.21.8 840 turtle10015.31.126.6 745.

Chicken 100 23.3 1.2/440 metapenaeus ensis 100 18.7 4.3/300.

Chicken liver10018.23.52.1463

Chicken wings100 23.31.20.1440

Chicken feet100 24.016.4 2.71063

Hundred pages100 50.019.3 5.21653

Tripe10014.8 3.7/391bean products

Mutton10011.128.81.01290 food weight grams of protein fat sugar calories.

Tofu 100 7.4 3.5 3.0 295

Duck tongue10014.415.60.8631bean curd silk, baiye 100 2 1.5 7.9 7.0 780

Duck10016.57.40.1560 bean curd, bean curd1005.31.91.0175

Duck liver10017.14.8 6.8 575 tofu coat100 43.2 26.012.1191.

Dried bean curd10015.6 0.8 4.1340

Beverage category

Sweets

Food weight grams protein fat sugar calories food weight grams protein fat sugar calories.

Milk 100 3.3 3.6 6. 1 285 ice cream 100 3.7 8.6 23.8 785

Soybean milk100 4.410.92.177 cake 100 7.9 4.2 64 1340

Malted milk extract100 5.46.237.7112 chocolate10010.028.757.22320

Beer 140

garden stuff

seasoning

Food weight grams protein fat sugar calories food weight grams protein fat sugar calories.

Leek 100 1.8 0.2 2.0 66 soy sauce 15 0.89 0.2 0.8 34

Green pepper 100 0.8 0. 1 4.5 96 sesame oil 10 0 10 0 376

Mushroom 100 2.8 0.2 2.4 96 Vegetable oil 10 0 10 0 376

Volvariella volvacea100321.4241000 sugar100.04010/66

Flammulina velutipes1002.10.43.71kloc-0/3 lard 10 0 9.9 0 374

Lentinus edodes10012.1.8 59.61265 salad oil1001kloc-0/0 375.

Broccoli 100 2.4 0.2 3.2 100 ginger1001.20.610.8232

Green beans10015.17.013.9 753 flower carving100-352

Bean100 3.5 0.4 7.0193.7

Bean sprouts 100 4.6 0.8 3.0 150

Broad bean 100 8.8 0.5 13.8 398

Caotou 100 5.9 0. 1 9.6 264

Porphyra10014.01.236.8112

Food weight gram protein fat sugar calorie

Radish 100 0.8 0. 1 3.2 72

Bean sprouts 100 2.0 0.26 1.8 76

Radish 100 0.9 0.2 3.8 88

Chickpea 100 1.7 0.4 2.5 84

Xuecai10010.50.44.12108

Celery 100 0.5 0.4 3. 1 76

Soybean100 32.418.8 20.81600

Cabbage 100 1.2 0.2 3.6 88

Cucumber 100 0.7 0.2 2.0 54

Luffa10010.40.14.3100

Bitter gourd1001.00 0.23.480

Eggplant10010 0.34.1100

Winter bamboo shoots 100 3.0 0.2 1.2 84

Peanut kernel100 24.3 48.715.3 2504

Mung bean100 23.010.5 57.81328 two magic foods (absolute authority)

1, almonds, walnuts, peanuts and other nuts

Tips: eat with the peel (such as the red coat outside the peanut kernel); Don't go beyond a healthy diet? Recommended amount.

Magic: Increase muscle and satiety.

Secret weapon: protein, unsaturated fat, vitamin E, folic acid (peanuts are rich in folic acid), fiber, magnesium and phosphorus.

Confrontation: obesity, heart disease, muscle loss, cancer

Partners: pumpkin seeds, sunflower seeds, avocados

Faker: Pickled or smoked nuts (too high sodium content can cause pressure on blood pressure).

Perhaps from the calorimeter, you will find that nuts are not low in calories, and then list them as the guy who refuses to communicate during weight loss. In fact, you don't fully understand this good partner in weight loss. The monounsaturated fatty acid contained in nuts is a kind of fatty acid that is very friendly to human body, and at the same time, it can make you no longer feel hungry. The high protein in nuts is one of the main sources of protein, which can delay the time when you feel hungry. And high-quality fiber will increase your satiety.

In addition, nuts can also provide vitamin E, which can keep you young and tender, especially for women. In addition, it is also rich in trace elements such as magnesium and phosphorus.

Therefore, be brave enough to keep them around, use them instead of biscuits or popcorn in the extra meal and put them on the list of "encouraged food".

2. Beans

Tips: including soybeans, red beans, kidney beans, green beans, chickpeas, Lima beans, etc.

Magic: increase muscle, help burn fat and regulate digestion.

Secret weapons: fiber, folic acid, protein, unsaturated fatty acids (soybeans, etc.), iron, calcium (soybeans, etc.), magnesium.

Confrontation: obesity, colon cancer, heart disease, hypertension.

Partners: lentils, peas, broad beans, unsweetened bean paste.

Faker: fried beans (containing high saturated fat); Baked beans (high sugar).

When you understand the benefits of beans, you can't refuse them: protein is crowded with them, but they contain only a small amount of fat, and are rich in fiber and trace elements. Vegetarians regard it as a substitute for meat, and what is better than meat is that it contains less fat (of course, plant-based protein can't completely replace animal-based protein). As one of the 12 magic foods recommended by Mint, what you need to do is to stop ignoring it and let it replace some meat. After a week, you will find that a lot of saturated fat has been cut off and replaced with a high amount of fiber.

3. Green vegetables such as spinach

Magic: inhibit free radicals (a molecule that accelerates the aging process) and increase satiety.

Secret weapons: vitamins A, C, E, folic acid, beta- carotene, minerals (calcium, magnesium, iron), fiber.

Confrontation: obesity, cancer, heart disease, stroke, osteoporosis

Partners: Cruciferae vegetables such as broccoli and cabbage, green, yellow, red and orange vegetables such as asparagus, peppers and carrots.

Fakers: Pickled vegetables (too high na, the nutrient content is greatly reduced), oil-soaked vegetables, and fried dishes with too much oil content.

If you have a mother who is a doctor, she will force you to eat enough vegetables every day-they will provide you with rich vitamins and minerals, as well as crude fiber, and the sugar content is not high (especially compared with most fruits). This is one of the most important foods for dieters.

A small dish of spinach will give you enough vitamin A, half vitamin C and folic acid for nearly a whole day, which can prevent heart disease, stroke and colon cancer. Cabbage vegetables contain more vitamins and minerals than almost any other food.

The importance of vegetables is needless to say. At the same time, iris would like to remind you that you should destroy it while it is still fresh, and don't cook it for too long, otherwise it will lose a lot of valuable nutrients. In addition, don't put too much oil when cooking. Although they look like healthy food, you often ignore the oil in them, and many vegetables can preserve these hateful oils.

4. Dairy products

Tips: Fat-free or low-fat milk, yogurt, cheese and cheese.

Magic: strengthen bone, promote weight loss and enhance satiety.

Secret weapon: calcium, vitamin A, vitamin b 12, riboflavin, phosphorus, potassium, high-quality protein.

Confrontation: osteoporosis, obesity, high blood pressure, cancer

Partner: None

Faker: whole milk, sweetened yogurt

Dairy products are a special guy in terms of nutrition, and almost no natural food can replace it, just because it can provide us with a very necessary nutrient-calcium.

Because of the rapid loss of calcium, we need to supplement calcium every day, which can strengthen our bones and calm our impatience. Chinese people have begun to pay attention to calcium intake, so we need to increase the amount of dairy products every day.

Fat-free or low-fat milk, yogurt, cheese and other dairy products can play a key role and discharge the interference of saturated fat. However, fat-free or low-fat milk and yogurt seem to be more beneficial, because liquid can occupy more gastrointestinal space, so that you no longer feel empty. Iris suggests that you add it to your daily diet as one of your eating habits.

5, oatmeal

Tips: Sugar-free, no added flavor and creamer.

Magic: increase energy and motivation, lower cholesterol, maintain blood sugar level and delay hunger.

Secret weapon: complex carbohydrates and fibers

Confrontation: obesity, heart disease, diabetes, colon cancer

Partners: high-fiber cereals, such as all bran fibers (whole grains represented by whole wheat bread)

Faker: sugary cereal

This is definitely a perfect food. If you use it as breakfast, it can sweep away your malaise when you first get up, and make you energetic and metabolically vigorous; If you are going to exercise, don't forget to eat some prepared oatmeal in the first few hours. It will make you energetic during exercise and the effect of losing weight will be better. If you have a bowl of oatmeal for dinner, you won't think of supper. Oatmeal and low-fat milk are simply golden partners. Let them appear on your menu more frequently.

Cereal contains soluble fiber, which can stay in your stomach longer than insoluble fiber (such as vegetables). At the same time, water-soluble dietary fiber can reduce cholesterol in the blood, which can be described as your good friend of cardiovascular system.

Please believe me: you need more fiber, soluble and insoluble. We should take in 25 to 35 grams of fiber every day, but most people only take in half. Fiber not only makes you feel more saturated, but also promotes gastrointestinal peristalsis, like a bodyguard, kicking out the troublemakers during food absorption for your body. It protects you from heart disease and cleans the carcinogens of colon cancer out of your intestines.

In addition, oatmeal can maintain your blood sugar level more than many other foods, which makes your insulin level stable and ensures that you will not be insatiable for food after a few hours. This is very helpful for you to lose weight, because the production of insulin will slow down your metabolism and send a signal to start storing fat. After cereal is digested in your stomach, it needs a slow process to digest and absorb, which leads to lower insulin levels than ordinary carbohydrate foods (such as sweet bread).

6. Eggs

Magic: increase muscle and burn fat.

Secret weapon: protein, vitamin A, vitamin b 12.

Confrontation: obesity

Partner: None

Faker: None

For a long time, eggs have been regarded as evil, because two eggs contain more cholesterol than the recommended daily value. In fact, you can completely abandon the egg yolk and keep the protein.

More and more studies show that eating one or two eggs a day will not raise your cholesterol level. In fact, most of the cholesterol in the blood is obtained by the human body from dietary fat, not cholesterol in food. This is why you should use eggs and their powerful protein magic. Eggs have the highest "biological value" protein, which can meet your muscle protein needs, and other foods can't provide that much or can't. In other words, protein in the egg can increase muscle more effectively than protein from other sources-even milk and beef are far behind. Eggs also contain vitamin b 12, which is a necessary substance for fat decomposition. cereal

Oat: It is rich in linoleic acid and saponin, which can prevent and treat atherosclerosis and has the functions of lowering cholesterol and blood lipid. Oats are rich in soluble dietary fiber that other cereals do not have, which is easily absorbed by human body, and because of its low calorie, it is not only beneficial to lose weight, but also more suitable for dietotherapy needs of people with heart disease, hypertension and diabetes.

Corn: It is rich in calcium, phosphorus, magnesium, iron, selenium, vitamins A, b 1, b2, b6, E, carotene, etc. It is also rich in lecithin and fiber. Eating corn regularly can lower cholesterol and soften blood vessels, and has an auxiliary therapeutic effect on cholecystitis, gallstones and diabetes. Indians have almost no hypertension and coronary heart disease, which is mainly due to their staple food of corn.

Whole wheat: whole wheat bread is the lowest calorie in bread. Whole wheat bread has 9% fewer calories than ordinary white bread, but 20% more protein eggs and twice as much vitamin B. More cellulose than tomatoes, but only 35 calories. I suggest you eat a whole wheat bag for breakfast or extra meals to fill your stomach!

Yam: Its mucin can prevent fat deposition in cardiovascular system, maintain vascular elasticity and prevent arteriosclerosis; Reduce subcutaneous fat deposition and avoid obesity. Dopamine in yam has the function of dilating blood vessels and improving blood circulation. Yam can also improve the digestive function of human body. If you have indigestion, you can cook it with yam, lotus seeds and Euryale ferox with a little sugar.

Sweet potato: It has strong effects of lowering blood cholesterol, maintaining blood acid-base balance, delaying aging and preventing cancer. Sweet potato is rich in dietary fiber and colloid, which can be described as "intestinal scavenger".

Potatoes: You don't have to worry about excess fat when eating potatoes, because it only contains 0.1%fat, which is far behind all hunger foods. Eating more potatoes every day can reduce fat intake, gradually metabolize excess fat and eliminate your worries. Protein in potatoes is higher than soybean in nutritional value and health care function. It is other nutrients that the human body needs, such as carbohydrates, vb, vc, calcium, magnesium, potassium, etc., and it is more comprehensive than rice flour. In order to lose weight, you should take potatoes as a meal, such as boiled potatoes, potato chips or fried potato cakes, once a day, and insist on eating them to prevent overnutrition or lose excess fat.

Vegetables:

Winter melon: "If you want to be thin and healthy, you can eat it for a long time;" If you want to be fat, don't eat it. " This is an ancient experience and is also confirmed by modern scientific research. Wax gourd does not contain fat, but is rich in fiber, calcium, phosphorus, iron, carrot and so on. Wax gourd has diuretic and heat-clearing effects and contains propanol diacid, which can prevent fat accumulation in the body. Wax gourd contains low sodium and no sugar, so it is a good food for diabetics.

Celery: Celery is mostly water and cellulose, containing vitamins A and C. It is cool in nature and can lower blood pressure, reduce blood lipid and clear internal heat. And the calories are very low, and eating too much is not afraid of getting fat.

There are two kinds of celery, one is Tang Qin and the other is Xi Qin. If you prefer strong food, you can choose to eat Tang Qin and use it to stir-fry meat slices, which has a strong taste and a better weight loss effect.

Lentinus edodes: Lentinus edodes contains more than 30 kinds of enzymes and 18 kinds of amino acids, of which eight kinds of amino acids are necessary for human body, including seven kinds. The nucleic acid contained in it can inhibit the increase of cholesterol, so it can lose weight. It can also promote blood circulation, inhibit melanin and nourish skin. Before cooking mushrooms, we will soak them in water, and many nutrients contained in them will be dissolved in water, so don't pour out the water. It's a pity that some people throw away the stalk. The stalk contains a lot of fiber, so vegetarians can use it as shredded cooking. In recent years, scientists have found that shiitake mushrooms contain many shiitake mushrooms, which have anti-cancer effects and can improve the liver function of patients with hepatitis B. It is recommended that cancer patients take 15 grams of mushrooms every day. And recommend other mushrooms, such as Flammulina velutipes, mushrooms, straw mushrooms, etc., which have no calories and are good food for dieters.

Kelp: The fat content is very low, and the calories are not too high. The most important thing is that kelp is rich in iodine up to 24 mg per gram, and iodine is an important weight-loss mineral. Because iodine plays an important role in the secretion of thyroxine, which can control people's energy metabolism. Iodine deficiency can lead to low basal metabolism. At this time, even if you don't eat more, it is easy to make people obese. Kelp also contains high calcium, iron and vitamins, which is very beneficial to the human body and is a cheap and easy-to-get weight loss product.

Bean sprouts: Bean sprouts are low in fat and calories, but high in water and cellulose. After soybean sprouts, carotene, vitamin B2 and vitamin C are increased by 3 times, 4 times and 4.5 times respectively. Eating bean sprouts often can not only lose weight, but also be very beneficial to health. Add a little vinegar when frying to prevent the loss of vitamin B and strengthen the weight loss.

It is suggested that you soak seeds such as soybeans, mung beans and alfalfa in water at home, let them germinate in the dark, and you can harvest them in about a week. Because the bean sprouts bought in the market have been immersed in water for too long, the contents of vitamin B and vitamin C have been greatly reduced. In addition, some of them will contain chemicals such as bleach or phytohormones, which are harmful to your health. Therefore, I hope that you will scald them with hot water to remove the smell of bleach before frying them.

Onion: Onion contains compounds such as cyclic alliin and thioamino acid, which can reduce blood fat, soften fragile blood vessels, protect skin and beautify skin, promote the absorption of oxygen in blood by epidermal cells and enhance skin repair ability.

Carrots: Carrots are rich in vitamin A, but vitamin A is fat-soluble, so the eating method is very particular. For example, stewed pork ribs can retain 93% carotene, fried pork can preserve 80%, and raw pork can only absorb 10% carotene. In addition, please don't mix fruit and vegetable juice with other fruits and vegetables, because it contains a lot of ascorbic acid, which can destroy vitamin C. Many people have made these mistakes, so I brought them up specially.

Vinegar: Vinegar is acidic, which can soften blood vessels and remove blood lipids. It is beneficial to people with hypertension, arteriosclerosis, coronary heart disease and obesity, so I suggest that people who want to lose weight should always be jealous. For example, it is used for cold cucumber, vinegar mixed with sea cucumber skin, and so on. But there are synthetic vinegar and brewed vinegar, so we should choose brewed vinegar.

Eggplant: alkaline food, almost all of which is water and fiber, but it contains vitamin P, which can prevent arteriosclerosis. Soap grass can lower cholesterol, so it is suitable for losing weight.

Cucumber: Propanolic diacid contained in cucumber helps to inhibit the conversion of carbohydrates in various foods into fat in the body.

Radish: