But dinner needs to be strictly controlled, accounting for 30% of the calories in a day. When you sleep, you consume less calories, so if you control breakfast and lunch, once you eat too much dinner, you will lose all your efforts.
Dinner should be prepared flexibly. If you eat too much at lunch, you can eat less at night.
Don't eat too salty at dinner, because most dishes with heavy taste and high salt content appear at dinner. If you eat too much salt, you will be swollen the next day.
Don't eat dinner too late, it's better to eat it three hours before bed. Eating Otawa too late can easily affect sleep. If you sleep at 1 1, you should finish your dinner at 8 o'clock.
Dinner should also use the diet structure of 2 1 1: two fist vegetables, one palm protein and one fist staple food.
But at the same time, we should recall what we ate at noon and in the morning, so that we can find out what we missed and fill in the blanks. If you don't follow the ratio of 2 1 1 during the day, such as eating too much protein, you can eat less meat at night. If you don't eat enough vegetables during the day, you can eat more vegetables.
The choice of protein dinner gives priority to plant protein, because compared with animal protein, its fat content and calories are particularly low, which is very suitable for us to eat at night.
Because fruit contains a lot of sugar, you need to deduct the amount of the corresponding staple food. For example, a cruel reality is that 200 grams of oranges is equivalent to a bowl of 100 grams of rice.
Dinner often takes on social functions. We usually need to go out with friends to eat hot pot, barbecue, supper, etc., so we don't have to refuse to socialize in order to lose weight. If you eat too much dinner occasionally, you don't need to worry and blame yourself. Because the establishment and cultivation of eating habits need a gradual process. Another more effective remedy is exercise, which can consume more calories and improve our basal metabolism.
1. Guangdong hotpot
The highest calories in hot pot are soup base and seasoning. Cantonese style tastes very light, and the soup base is mostly clear soup, so there are many good choices for Cantonese style hot pot.
For example, Hong Kong-style edge-sealing furnace and Shunde porridge-bottom hot pot, which are mainly seafood, generally use fish bone and shrimp head soup, and porridge-bottom hot pot uses rice soup. Their main ingredients are also fish, shrimp and seafood, with low calories and negligible fat. Moreover, fresh seafood tastes delicious, so avoid using too heavy a taste.
Secondly, the soup used in hot pot such as chicken coconut and pork belly chicken is not high in calories. For example, coconut chicken hot pot, the original soup at the bottom of the pot is sweet coconut juice, chicken also belongs to white meat, and the saturated fat is much lower than red meat. Half of the standard dip is soy sauce, ginger and kumquat, which are very low-calorie sauces.
Among the hot pots dominated by red meat, Chaoshan beef hot pot is popular now. The soup base is a clear soup made of beef bones and southern ginger. Chaoshan people take different names for different parts of cattle, and the calories of beef in different parts are different, so the best cooking time is.
According to the order of calories from low to high, tender beef, toe meat, pork belly, spoon handle, spoon kernel and hanging dragon, fat meat, snowflake meat, breast fork and neck kernel. If you can't remember so much, you can't go wrong in choosing tender beef.
2. Yunnan Wild Mushroom Hotpot
If you like mushrooms very much, you can try the wild mushroom hot pot in Yunnan. Mushrooms in Yunnan are very thick, including dictyophora, boletus and Tricholoma matsutake. Cooking in one pot is like eating meat. In addition to delicious taste, it is rich in nutrition and ultra-low in calories, which is very suitable for eating during fat reduction.
3. Beijing copper pot hotpot
Among the hot pots in the north, the most recommended one is the copper pot for hotpot in Beijing. Generally, only boiled ginger is used in the soup base, and the meat is mainly hand-cut fresh mutton, but the fat content of mutton is higher than that of beef, so try to choose lean meat such as tenderloin to avoid red and white fat. In addition, in Beijing, sesame sauce with chives and fermented bean curd is a common standard. Sesame sauce is rich in calcium and vitamin E, and the calcium content of 100 g sesame sauce reaches 186 mg, which is 80% higher than that of milk, so if you don't eat sesame sauce at ordinary times, you can eat it properly. Of course, the calories of sesame paste are not low, and 100 grams has 630 kilocalories, and eating 20g in a hot pot is 126 kilocalories. If you care about calories, you can switch to other dipping sauces with lower calories.
4. Sichuan style hotpot
Sichuan hotpot can be divided into Chongqing hotpot and Chengdu hotpot. Chongqing people like to use butter, and Chengdu hot pot generally uses clear oil. Judging from the proportion of oil used at the bottom of the pot, Chengdu hot pot is slightly lower. Of course, whether it is clear oil or red oil, it is pure fat, and the calories are the highest among all foods. It is easy to eat a spicy hot pot, and the heat contributed by the soup base reaches 500 kilocalories. Therefore, in order to reduce fat as much as possible, it is recommended to order a mandarin duck pot, and the other half can use a low-calorie soup base such as mushrooms or tomatoes.
How to choose vegetables
The protagonist of Sichuan-style hot pot must have all kinds of bellies, such as hairy belly, hairy belly (honeycomb belly) and Chiba. Accurately speaking, these are all different stomachs of cattle, with little calories, only about half of that of beef and mutton. They mainly contain protein, 1 fat, and do not contain carbohydrates, so they are the best choice for low fat and high protein. However, because there are many wrinkles in its structure, if it is washed at the bottom of the red oil pot, the oil entrained is several times that of other ingredients, so it is best to control the oil quantity before eating.
Another low-fat and high-protein option is the yellow throat, which is made of large blood vessels in the hearts of pigs and cows. Nutrients are mainly composed of protein in various shapes such as collagen and myosin, which contains almost no fat and carbohydrate, and has a smooth surface and is not easy to be contaminated with oil.
When scalding hot pot, leafy vegetables, Flammulina velutipes, frozen tofu, etc., which absorb oil, are also recommended not to be placed at the bottom of the pot with red oil. Otherwise, even if these ingredients are low in calories, they will absorb a lot of oil, which is actually easier to get fat than fat beef rolls.
One of the most controversial foods in Sichuan-style hot pot is pig brain flower. Most people reject it at first, but those who like it will think it is as smooth as cream and cheese and has a continuous taste. The cholesterol content of pig brain ranks among the best in all meats, far higher than other foods. 100g pig brain is rich in 257 1 mg cholesterol, which is five times that of eggs, so people with three highs should eat less. In addition, the fat content of brain flower is not low, so you can share it with friends without eating too much every time.
Dipping sauce
Sichuan-style hot pot suggests skipping the first five seasonings, starting with sand tea sauce and choosing down. Add some ingredients, such as celery, chopped parsley, chopped green onion and garlic.
If you eat red oil hot pot once or twice a week, your weight will increase obviously, but once in a while, you will feel much heavier the next day, which is due to edema caused by excessive salt intake. Fat, like muscle, grows on the body under the habit of day after day. Don't worry too much about occasional indulgence.
There is a principle in Japanese cuisine, that is, delicacy cannot hide the original flavor of ingredients, so the cooking methods are generally light, and protein, which is rich in fish and beans and low in fat, is the choice of many students who want to lose weight. Forbes magazine once ranked the world's healthy diet, and Japanese food ranked first.
Sashimi Except tuna and salmon sashimi, the fat content of other sashimi is basically less than 5%, and the calories of Japanese soy sauce, mustard and ginger slices are also very low. A salmon sashimi is about 10g, so it is difficult for us to eat 10g at one time, so we don't have to worry too much about the heat.
Xi Shou Pot If you don't like raw food, there are many cooked foods to choose from. For example, the "Japanese beef hot pot" birthday pot is also quite suitable for losing weight.
The soup of Shouxi Shaoguo is mainly made of fruit juice (soup made of bonito and kelp), a little soy sauce, sugar and glutinous rice, and it tastes light and sweet. The earliest ingredients were fish and tofu, and later chicken and vegetables were added, so Xi Shou roast duck is also called "Susu roast chicken". With the popularity of beef eating culture in Japan and the increase of beef production in Japan, the main component of sushi pots has gradually evolved into beef. The classic way to eat a sukiyaki pot is to dip fresh egg liquid that can be eaten raw when eating beef. Because eggs are fresh enough, raw food will hardly taste like eggs. Beef just out of the pot is usually very hot, and egg liquid can help cool down and enrich the taste.
And birthday pots are generally suitable for 1-2 people. If you want to eat hot pot and can't satisfy so many people for the time being, you can buy some Japanese spices in the supermarket, and it is also a good choice to make a low-calorie and low-fat birthday pot at home.
Tempura is the most representative Japanese fried food. In Japanese cuisine, the dishes fried with batter are collectively called tempura, but there are still some differences between tempura and fried food in China. The flour used to make batter in tempura is called thin flour in Japanese, that is, flour with less gluten content. Tempura made from this batter is thin and crisp. Moreover, when Japanese chefs fry tempura, they will pay attention to the fact that the batter should be as thin as possible, and the surface can't leak oil, even if you use facial tissue to suck it, you can't leave traces of grease.
Of course, no matter how crisp it is, the calories of fried food will still be much higher than those of foods that only use raw materials.
Because vegetables absorb oil, vegetable tempura has the highest calorie ranking among all tempura, so it is recommended to avoid eating it during fat reduction.
In addition, Japanese cuisine likes to hold food in small plates. Everyone has a small bowl, and even side dishes and sauces are divided into many portions. Therefore, although there are many kinds of food to eat at one time, the amount of each ingredient is not large, which can not only easily realize the diversity and balance of food, but also give people the illusion of eating a lot.
Rainbow diet divides food into five color systems according to natural colors, namely, red, orange, green, purple, black and white, and each color represents the nutritional components of different plants. Eating rainbow meals for a long time can ensure a balanced nutrition.
Green ingredients
Green vegetables are the most common and frequently eaten, such as spinach, broccoli, green pepper, okra, celery and so on. The representative nutrients are chlorophyll and folic acid. Folic acid was first extracted from plant leaves and named as "folic acid", so green leafy vegetables are the best source of natural folic acid.
Red component
The most common red nutrient is lycopene, which is a natural pigment with the strongest antioxidant capacity. Its antioxidant capacity is 100 times that of vitamin E. In addition to tomatoes, the red color in fruits such as watermelon, pomegranate, blood orange and grapefruit is also brought by lycopene.
Orange ingredient
Orange stands for nutrients, namely carotene. Carotene can be converted into vitamin A in our body. Without vitamin A, our eyesight will obviously decline in dark places, so it is still very important for us who use our eyes too much every day. In addition, vitamin A can also relieve rough skin. Carrots, corn, pumpkins, mangoes, oranges and various citrus fruits are the most common orange ingredients.
Purple ingredients
It is purple, and the most critical nutrient is anthocyanin. Anthocyanin also has a strong antioxidant effect, which is stronger than vitamin E and vitamin C. The most common purple foods are purple potatoes, eggplant, purple onions, purple cabbage, blueberries and grapes.
White ingredients
The lighter the color of similar foods, the less nutrients. It is best to choose dark vegetables, and it is best to use green, red, purple and other dark vegetables above 1/2. But white vegetables also have their advantages. They contain allicin, a sulfur-containing compound, which has excellent anti-inflammatory effect and can resist bacteria and inflammation. Representatives of white ingredients are: garlic, white onion, white radish, mushrooms, coconut and so on.
In short, no food is perfect, and no food can fully meet our nutritional needs. Rainbow diet is to diversify your diet.
A meal can contain vegetables with multiple colors, or five colors can be dispersed to one day or even several days, and a theme color can be set for each meal or every day, such as red for breakfast, green for lunch, purple and white for dinner, and orange for extra meals. You can also choose the color of food according to your own preferences every day, such as eating red on the first day, green on the second day, purple on the third day and so on.
Onion is an excellent multi-purpose food. Moreover, it is particularly easy to store. If you buy it from the supermarket and put it in the refrigerator, it won't go bad even if it is kept for a month.
Onion, onion, garlic and leek all belong to Allium in Liliaceae. They have one thing in common, that is, they keep an unpleasant smell for a long time after eating. If you eat at noon, you may have to face colleagues and customers in the afternoon, which will cause some social embarrassment. Therefore, if you like this food very much, it is more suitable for dinner.
This special smell of onion family mainly comes from its four sulfur-containing compounds. Although it smells bad, it has bactericidal and anti-inflammatory effects. Sulfur compounds can also regulate fat metabolism, lower blood cholesterol and prevent thrombosis, so they are also very helpful to lose weight.
This is also because there is a substance called ACSO in sulfur-containing compounds and an enzyme called tear factor synthase in onion vacuoles. When onion is cut, cells will be broken, ACSO in cytoplasm and tear factor synthase in vacuole will meet, and finally tear factor will be produced, which is a volatile ultimate tear gas bomb, but it usually does not harm our health.
There are three kinds of onions: white onions, yellow onions and purple onions. White-skinned onions have the lightest smell and higher moisture content. They are not spicy and sweet when eaten raw. They are suitable for mixing in salads, but their storage time is not as long as the other two.
Because the sulfur compounds in purple onion are 34% and 40% higher than those in yellow onion and white onion respectively, the taste is the most choking. Moreover, the reason why purple onions are purple is what we said when we introduced purple ingredients yesterday. Compared with the other two onions, it is rich in anthocyanins. Therefore, in terms of nutritional value, it is recommended to choose purple onion.
Finally, it should be noted that although onions are delicious food for human beings, they are toxic to many animals such as cats and dogs. If you have pets at home, remember to keep them properly.
When it comes to seafood, people think of iodine.
100g fresh kelp provides enough iodine to meet our daily needs, which can be said to be the "iodine champion". Iodine deficiency can lead to big neck disease. Iodine is very important to the intellectual development of the fetus, so expectant mothers can arrange kelp or other iodine-rich seafood 1-2 times a week.
However, iodine excess, like iodine deficiency, will do harm to our health, such as increasing the risk of hyperthyroidism, which is what we often say. Therefore, patients with thyroid diseases should not blindly eat kelp and need to follow the doctor's advice.
Kelp is not only high in iodine but also high in calcium. It is the food with the highest calcium content in vegetables. There is also a special sweet substance in kelp called mannitol, which is a good helper for diuresis and detumescence and can help us eliminate edema. Moreover, the heat of 100 g of fresh kelp is only 13 kcal, which is lower than that of cucumber. It can be said that it is very suitable for eating during weight loss.
For kelp, the best cooking method is stewing. Moreover, kelp has another feature, even if it is cooked for a long time, it is still very chewy.
The saturated fat content of plant protein is low, so protein can be supplemented by bean products for dinner.
The Origin of Soybean and Bean Products
The absorption rate of plant protein is lower than that of animal protein because it is wrapped in fiber. For example, the digestibility of protein is only 65. 3%, but most dietary fiber is removed during the processing of bean products, so the overall absorption rate is much higher. After soybean is processed into soybean milk, the absorption rate of protein can be increased to 85%, while tofu can even reach 92%~96%, which is similar to animal protein.
In soybean, there is an important substance called soybean isoflavone. Its molecular structure is very similar to estrogen in our body, so it is called phytoestrogen. Its function is to help our body adjust in two directions. When there is too much estrogen in our body, it can help to weaken the adverse reaction caused by too high estrogen level, and when there is not enough estrogen in our body, soybean isoflavone can play a supplementary role.
The record of Asian people suffering from breast cancer is lower than that of western countries, which is due to frequent consumption of soy products. Therefore, moderate consumption of soy products can not only prevent breast cancer, but also reduce the incidence of breast cancer.
There are three kinds of most common tofu.
North tofu is also called old tofu and brine tofu, because the coagulant used is brine (calcium chloride). Beidoufu is a little yellow in color, but it tastes elastic and resistant to cooking, so it is suitable for stews. The water content is the lowest, and protein and calcium are also the richest.
South tofu is also called tender tofu and gypsum tofu, because the coagulant used is gypsum (calcium sulfate). South tofu and lactone tofu are similar in appearance, color and softness, high in water content and easy to break, so they are generally used for cold salad, cooking or soup, such as preserved egg tofu and shallot mixed tofu. The difference between them is that lactone tofu comes from Japan and uses a substance called gluconolactonic acid as a coagulant, so it is also tofu. The calcium content of north and south tofu is very high, which is equivalent to milk, while lactone tofu can be ignored.
If you want to supplement calcium, it is recommended to eat dried beancurd, because the calcium content of dried beancurd ranks top 1 among all bean products. Every100g contains 73 1 mg of calcium, which is equivalent to cheese and 7 times that of100g of milk. Cheese is equivalent to concentrated milk, and dried tofu is actually equivalent to concentrated tofu.
In terms of calories, basically all tofu is a good thing to lose weight if eaten casually. In addition, like Japanese tofu, fish tofu and almond tofu, there is no soybean in their raw materials. They are eggs, fish and almond paste, so they are not bean products.
Waxy corn or sweet corn is the most common thing in supermarkets.
The part of the corn with a pole in the middle is inedible. Compared with a small bowl100g of rice, waxy corn is100g with kernels, that is, half a root. Sweet corn can be doubled, which is a 200g g look.
There is no direct relationship between the sweetness of food and the glycemic index. Sweet corn is sweeter, not because it contains more sugar, but because it is rich in fructose and sucrose, but the total carbohydrate content is lower. The GI value of boiled sweet corn is only 55, which belongs to low GI food.
The reason why waxy corn tastes sticky is because it is rich in amylopectin, which is easier to digest and has a much higher GI value than sweet corn. Some waxy corn is purple and rich in antioxidant anthocyanins.
To sum up, sweet corn is more suitable for reducing fat than waxy corn.
Besides, we should pay attention to popcorn. Although the raw material is corn, with the addition of margarine, the GI index will increase greatly after puffing. It is not a low-calorie snack, so we should eat as little as possible.
Harm of salt
If you press your calf or arm hard after getting up in the morning, it will leave a small pit, which will rebound after a long time, or you will feel swelling between your fingers. Maybe it's because you ate too much salt the night before, which caused edema. Besides edema, it will stimulate your appetite and make us eat more.
The biggest harm of long-term high-salt diet is that it is easy to induce hypertension, stroke and cardiovascular disease.
How much salt should I eat every day?
The recommended daily salt intake is no more than 6g, which is about equivalent to the salt content of a beer lid.
Select low sodium salt
Low-sodium salt refers to a salt product in which part of potassium salt is used instead of sodium salt. Generally, the words "low sodium salt" will be marked on the outer packaging, and the sodium content of low sodium salt is about 25-30% lower than that of ordinary salt.
Replace high-salt seasoning with natural ingredients.
Common condiments such as chicken essence, monosodium glutamate, soy sauce, soy sauce, bean paste and shrimp are all high in salt. When using them, we should also control the dosage. We can also replace them with some natural spices, such as lemon juice, ginger garlic, star anise, curry, pepper, basil, rosemary and so on.
Refuse high-salt snacks
We all know that pickled vegetables, tofu, processed meat and salted duck eggs have high salt content, but many snacks, such as seaweed, crispy rice, potato chips, candied fruit, shredded squid, beef jerky, seasoning nuts and spicy strips, are often ignored. In fact, their salt content is not low at all. When buying, we must pay attention to the nutritional components on the food packaging.