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What do you eat for three meals?
First, about the principle of diet

There are two principles: monosaccharide carbohydrate+small molecule protein (carbohydrate-white flour, white toast and white rice, small molecule protein-whey protein).

What should we pay attention to when ingesting carbon and eggs? For example, which comes first and which comes later? -Carbon comes before eggs ... I suspect that my previous explanation was too poor. (Hehe) Supplement carbohydrates first-let the body have enough energy to synthesize, and then supplement protein-gain weight.

30 minutes after exercise is the golden age of supplementing calories and protein, and the protein quality is generally more than 30 grams.

What about the other two days after the five-day training? -also want to add? The body repairs tissues when you are not exercising (resting).

Are you talking about eating some carbohydrates indiscriminately? -To grow muscles, you should get enough protein.

Drink whey protein within half an hour after exercise, but remember to supplement simple carbohydrates first. If it is hard-core, get up in the morning, before going to bed at night and before exercise.

The ratio of carbon to protein varies from person to person, from purpose to purpose, and from physique to physique. For example, the protein ratio required for weight loss is higher than that for weight gain, and the endosperm type (obese type) people can increase more carbohydrate ratio than the exoembryo type (thin and small type) people. It is still an old saying that finding a way that suits them is king, which takes a lot of thought and time.

The conversion rate also varies from person to person. In fact ... relatively speaking, during exercise and static time (you mean basal metabolic rate? ) It also varies from person to person. Some people are born with bears, and some people are born with clear abdominal muscles. (This is related to body shape)

How about going to exercise without eating after work? Not recommended

Add a little protein and complex carbohydrates (low GI glycemic index) 40 minutes before exercise.

I'm not sure when to eat besides three meals, for example, before exercise? Do you want it before going to bed at night? If you want to eat, what is better to eat? -There are several important eating times when I moved here. 1. Breakfast-After 8 hours of sleep, I haven't eaten for at least 8 hours. 2. Before exercise-supplement protein to avoid muscle decomposition, and supplement complex+simple carbohydrates to help exercise. 3. After exercise-talk too much, skip. 4. Before going to bed-the only chance to make up before eating for 8 hours.

In the energy supplement part, you can take some complex carbohydrates before going out or some simple carbohydrates before training.

I can't say the supplementary question. The most convenient way is to check it again and again. If the diet is regular and the weight has not changed after two weeks, it means that the intake can be increased. If the weight soars too fast, it means that it is likely to increase too much fat.

Second, about body shape

Humans are divided into endomorph, mesomorph and ectomorph according to their body types. However, not all people fully meet the characteristics of their types, and most people tend to one type, but at the same time have some characteristics of another type. No matter which type you are closest to, the best way is to improve your original body shape instead of forcing you to change your body shape. We ordinary people can only improve on the basis of our own bodies, but we can't really change our bodies.

Endoembryo type: obese type. Endodermal people have a cylindrical body, a big red head, a thick neck and wide shoulders, and strong and weak limbs; Another judgment is that this type of human body is round and fat, and it looks round as a whole. The percentage of body fat is higher than that of ordinary people, and the percentage of muscle mass is relatively low. They may feel that their bodies are prone to accumulate excess body fat, and worse, they may be uninterested or uninterested in doing exercise. A person with an endodermal physique can never become an ectodermal physique, but if he is determined enough, he can maintain his weight within a healthy standard by increasing lean tissue and enjoy various forms of activities such as walking or swimming. In addition, it is best for endosperm patients to avoid weight gain, especially in middle age. In fact, endosperm people need to do aerobic training often-jogging, swimming, etc. Of course, if you are a boy and want to be a muscular man, you will gain weight more easily than other types. Of course, if you want to have beautiful lines, your efforts will not be affordable for ordinary people. Therefore, it is best for this type of people not to engage in the exercise of long meat, which is not conducive to the pressure on the heart after middle-aged and elderly people. The representative figures we saw: Liu Huan, Degang Guo and Hong Jiantao all belong to this type.

Mesembryonal type: stands for muscular type. Mesembryonal people develop evenly, with a long and thick neck and strong bones. It is generally believed that a mesomorphic person is a standard figure. The mesomorphic figure is very good, and the muscles of arms and thighs are well developed, showing the overall strength and beauty. Mesembryonal male is closest to the standard V-shape, with strong shoulders, chest and narrow waist. The muscles of the body are more developed and suitable for sprinting, rugby, gymnastics and many other sports. Because people with mesomorphic physique are usually very active, they eat a lot, and because they have a high percentage of lean muscle, their metabolic rate is also high. In their later years, they may increase body fat because of reduced activity. Such people must have a unique advantage over other people in sports and fitness. At least get twice the result with half the effort. Envy. Representative: Jiang Xi.

Ectopic type: it represents thinness and smallness. Ectopic people have slender bodies, small heads and white faces, flat breasts, slender muscles, less subcutaneous fat and slender limbs; The body characteristic of ectoderm is tall and thin, which seems to be "narrow" and usually very slender. This kind of people are not easy to gain weight because of their high metabolic rate, and their muscle mass may be low or acceptable, but they can be improved through weight training; Another feature is that their body fat is lower than that of ordinary people, and their body contours are not only slender but also angular. Ectopic people are suitable for long-distance running, basketball, and many other sports that can take advantage of slender hands and feet and light weight. In later years, ectodermal fat tends to accumulate in the abdomen. Representative figures: Yao Ming and Yi Jianlian. In addition, fortunately, I belong to this type, so I'm not going to be a muscular man. It's hard.

Scientifically, photography is generally used to classify and judge the human body. Take full-body photos of the front, side and back of the human body, measure the measured values from these three photos, and then refer to relevant tables to determine the body shape of this person. Each component is represented by the number 1 to 7. Therefore, the figure of 7 1 1 tends to be endomorphic, and the figure of 17 1 tends to be mesomorphic. 1 17

Third, about training

To break through, we can try to give different stimuli to the muscles, such as doing 10 in the original group, adding weight to a group of 4, doing slowly now, doing quickly in the normal group, and now in the super group.

In terms of breakthrough, the diet is very limited, and it depends on the stimulation of training. When you find that it will not be sour after training, it is the bottleneck. You need some stimulation of different feelings, feel your muscle contraction more and push it to the limit of soreness, and more or less you will make a breakthrough.

However, the training methods of muscle strength and muscle endurance are different, because muscle strength mainly lies in white muscle and muscle endurance is red muscle. (Supplement: Give a simple example! Lifting a dumbbell of 10 kg above the head requires muscle strength. But if you stay on your head for 3 minutes, it's not just muscle strength, you must have enough muscle endurance. In other words, muscle strength needs more explosive power, but muscle endurance needs endurance. )

As for the platform period, there are many reasons. Of course, the three main factors are eating/practicing/sleeping. I can only find out the reasons myself, because I am the kind of idealist.

Fourth, about maintaining body shape

If I stop my strength for a period of time and only do aerobic exercise and pay attention to supplementing protein, can I keep my present muscles from shrinking? -Theoretically, it's possible, but actually it's unlikely ... It also has a lot to do with personal physique. Cereal is a low GI food, so it's recommended to replace it with fruit. There are too few eggs, about 7 grams of protein, and the general suggestion is about 28 grams of protein after exercise. So it's not recommended to exercise at night, but I missed a few words before ... One egg is about 7 grams of protein, so about 4 eggs is almost enough.

Don't want to have fat = high protein+high fiber+low fat+low carbon water

V. About the intake of protein.

Pounds of body weight ×2.2 to 3= grams of protein (needed to gain weight) (1 kg =2.54 pounds).

First of all, I must say that the formula is very unreliable, because everyone's physique is different, and the protein content is different, and it's scary to convert it into protein, but it's not bad to convert it into steak or chicken leg. I don't think this formula must be strictly observed, but there are several directions to consider, that is, first confirm the daily intake of protein content and total calories (protein alone will not make you heavier). After two or three weeks, see if there is any increase or decrease in weight, and then make changes. Just like every pro has many different training methods, the nutrition is also different. Finding your own way is the best way.

Of course, a really good way to eat is to get protein from different sources for every meal, such as eating fish for breakfast, eating chicken for lunch and eating cattle for dinner. In fact, it really takes a lot of time, energy and money.

If you calculate, you will find that the economic benefit of protein powder is actually much greater than that of normal diet. ...

If it still doesn't work, try kiwi fruit (scientific name: kiwi fruit) or pineapple, because it has the same effect.

Protein powder supplement

Basically, poultry protein is not an excellent source of protein, and its protein conversion rate is very low.

Generally speaking, protein powder is easy to carry.

Protein powder ... I don't really recommend beginners to use protein powder. If you just practice health, it's unnecessary. A balanced diet can do it.

The best sources of protein are eggs and milk (I don't know if this data is in collusion with American dairy farming, but it is, and there are many shady places in the nutrition field), followed by seafood, cattle and sheep, chickens and ducks and You Zhu.

Why do bodybuilders admire chicken breast? The reason is that his fat content is very low (so it tastes bad, old and dry, and only stupid old Pharaoh loves it)

Red meat, such as beef, is actually rich in nutrition and contains natural creatine besides high conversion rate, but it usually carries a lot of fat, so ...

As for protein powder, it depends. Many protein powders are not whey protein, but add soy protein or egg protein, so the value is low. The best whey protein is separated whey, but the price is relatively much more expensive. ...

What is pure carbohydrate? Besides, a piece of meat is pure protein? A glass of milk is pure protein? -Nothing in nature is pure. Meat also contains carbohydrates, and vegetables also contain protein, just in quantity.

Please make sure that you start to exercise before increasing your intake of protein. If you just go on a diet, avoid fine food and fat.

Eat the chicken breast when you want to supplement protein. If the chicken breast is expensive, you can buy chicken legs, but before you peel it, cut off the oily flowers. If you have time ... the taste will be much better, and of course it will be a little oily.

Six, about protein powder

When I had no idea of fitness at all before, I bought baking powder for bread and pastry, because I saw the word "whey protein" in that thing. In fact, baking soda filled the baking powder, and every time I drank it, it was like gastric lavage, and the content of whey protein was probably not even 10% ... it was not as good as the milk powder used for feed, but I drank all the 5 kilograms I bought.

In fact, there are many flavors of whey, such as kung pao chicken flavor or Mapo tofu flavor, except sweet, which are all good choices.

Protein powder depends on its ingredients, such as egg white, soybean protein, casein, whey protein, isolated whey protein, etc. Some of them also add amino acids. Besides the ingredients (protein content is too low, it is exempted ...), sometimes it depends on word of mouth and experience. I heard that the labeling of many protein powders and the actual situation are two different things.

Protein powder is our good friend, which is convenient and can solve many problems.

There is no need to buy eggs or soy protein powder, which is not cost-effective and not as good as whey protein powder.

Whey mixed with water is ok. In fact, protein powder is not everything ... My suggestion is very serious. Just buy it after training to gain weight in a planned way. Pay attention to protein intake in general diet. For the general public, the demand is enough.

The best small molecule protein is whey, which is protein powder.

Collagen powder is not used to grow meat, but to eat skin beauty and connective tissue.

Before running = complex carbohydrates+a little protein.

Whether you should take protein powder after running is a question. Generally speaking, you don't need to take it, but it involves your daily intake frequency of protein, and whether you do extra weight training. This requires more data to answer.

Seven, about fat

Burning fat will burn muscles? -Fat can't burn out. In fact, burning fat is probably only a small increase. The best way to understand it is to eat some protein in winter, and the body will heat up slowly. "Heating up" means that the basal metabolic rate has increased, but it does not mean that one kilogram of fat is burned when it is heated up.

Protein is not so easy to be used as a heat source, after all, the function of fat is to store energy. When the human body uses protein, the energy is only when the blood sugar is too low, and protein is decomposed to start fat burning. Low GI carbon can provide stable energy and keep the blood sugar stable, so generally speaking, low GI carbon has been supplemented in the fitness diet, and high GI carbon will make the blood sugar soar, and then insulin will act to store excess blood sugar into fat, so try to avoid it. The only time to use it is to supplement it after exercise, so that the body has enough energy to absorb the protein and then grow muscles.

Eight, about how to enhance cardiopulmonary function.

Cardiopulmonary function: It is the ability of the heart to pump blood and the lungs to inhale oxygen, which directly affect the activities of the whole body organs and muscles, so it is very important.

Exercise cardiopulmonary function mainly depends on aerobic exercise, including long-distance running, playing tennis, skipping rope, climbing mountains, riding bicycles, climbing stairs, long-distance swimming and so on.

Or add smoking cessation.

Nine, about weight gain and muscle gain

You can't just consider protein to gain weight.

Briefly talk about the diet proportion of weight gain: among all the sources of calories, protein is 30-40% (30%), carbohydrate is 40-65% (60%), and fat is 5-20% (10%). Take the approximate number in brackets.

The proportion of carbohydrates must exceed that of protein. The question is how much to eat? In fact, this value must be pushed back, because everyone's lifestyle is different, and the basal metabolic rate is also different. After eating the set value for a week or two, we will see the weight increase and decrease before adjusting it, so it is not just a problem in protein.

Low-fat and high-fiber, protein+carbohydrate.

Young? So you can't do too much muscle gain for the time being? -How old are you? Why can't you do too much muscle gain? Besides, how do you think muscles grow?

Weight loss and firmness are aerobic exercise, but I highly recommend that you practice re-training at the same time, and improving the basal metabolic rate is the only way.

X. About reducing fat

The intake of "carbon" is not directly related to diabetes, but rather is influenced by genes. That is to say, if you have family genes in this field, you should avoid eating foods with high GI, and the supplement between meals should be mainly protein and low GI carbon. If the goal is to reduce fat, you can just supplement protein before and after aerobic treatment.

Protein does make people thin, because it will speed up the metabolic rate of the human body, but amino acid drinks should be less harmful.

The reason why protein is the most important in the diet of reducing fat is that he can accelerate the body's metabolic rate. Carbohydrate is mainly low in GI, and the proportion should also be reduced.

Oils should be avoided but not taken, mainly unsaturated fats.

Eat less and eat more: paying attention to the process of eating will consume energy, so why do people who exercise need to eat less and eat more? One of the purposes is to consume energy. Most of this energy comes from fat, that is, the more you eat, the thinner you will be ... amazing.

This is a good question and the hardest part. Because the process of losing fat is bound to lose muscle, many people gain too much fat after adding muscle, and the diet of losing fat is not well controlled, and then they return to the original point just like doing white work. How to avoid muscle loss, as you said, protein's intake is very important, especially before exercise, because he avoids breaking down muscle as energy because the blood sugar is too low during exercise, because our carbon intake usually decreases when losing fat, as I mentioned before. Protein's intake is about 25-40% when gaining weight, and about 50% when losing weight, but we should also pay attention to the intake of fruits and vegetables, as well as water, and the ratio of fruits and vegetables to meat is about 2:1.These are theories ... easier said than done.

Just as you should do aerobic exercise when you gain weight, you should also do strength training when you lose fat. However, this is actually recommended by myself. Don't forget that the more muscles, the higher the basal metabolic rate and the easier it is to metabolize fat.

Deliberately drink some sweet things like sugar+water, cakes, etc. Is it useful? -It will make you gain fat.

You know, drinks are usually filled with sugar water without nutrition. Simple carbohydrates will instantly raise blood sugar, and then insulin will make the blood sugar concentration lower than before, and under this action, it is easy to turn blood sugar into fat and accumulate it ... and get fat. After that, the blood sugar concentration is too low and it is easy to make people lose their spirits and make you want to "drink something". It is easy for fat to accumulate carelessly, so don't be careless.

Do you need a lot of protein when reducing fat and doing aerobic just to keep muscles? -That's right.

It's hard for me to answer this, because it actually varies from person to person. The traditional practice is to increase the number of groups and reduce the weight, but is this the best fat-reducing training method ... I personally have reservations, because I am an idealist, that is to say, I will adjust my training method according to the situation of each training. I actually believe that because of insufficient energy intake during fat-reducing, my body is more likely to get tired and I can't practice too much, so it's a bit natural.

To lose weight, the main thing is that the calorie intake is less than the output. If the effect is not obvious, reduce the amount in your food. Exercise: Do more aerobic exercise. If there is no oxygen, give priority to low weight, high group number and low rest. Sit-ups and dumbbells for two or three hours are not too necessary for me, so I can change to walking for 45 minutes. Food: sugar should be avoided, and pork should be peeled instead of chicken. Try it.

When reducing fat, protein accounts for a higher proportion of calories than when gaining weight. It is a personal choice to use protein powder. Of course, it is more convenient for food preparation. Everyone's standard cognition of strong bears is different, and their body fat content is also different. Just look in the mirror and adjust it.

During the platform period of weight loss, you can strictly control the diet-based method for one week, such as no staple food+low-fat diet, and then eat and drink on Sunday, using the huge gap in calorie intake to deceive the body, but this requires a basic understanding of nutrition. I don't know how much you can do.

Weightlifters' diet is high in calories, fat and carbohydrates, because a lot of energy is needed in the training process, but we are not weightlifters, and the goal is to lose weight, so take your time and don't always think about quick things.

Eat and sleep immediately after exercise. According to the classic statement of nutrition, it depends on the sum of calories, so theoretically, it will not gain fat. It's just that if I can fall asleep immediately after exercise ... it's a bit of a problem for me. On the one hand, I will have too much stomach acid the next day, and on the other hand, I will be in a state of high spirits because of exercise, but it is difficult to sleep. Of course, it doesn't matter if you are ok.

XI. About Strength Training and Bodybuilding Training

The general standard strength training has a poor speed, and strength training and bodybuilding training are two different things.

XII. About basal metabolic rate

The basal metabolic rate is not used to dry hemp, it is just a phenomenon of the human body, that is, you have to consume these energies even when you are still. He is the key to fat burning, and the more muscles, the higher the basal metabolic rate.

Basal metabolic rate = calories consumed by human inactivity.

However, every kilogram of "muscle" consumes one calorie per minute, while fat consumes less calories.

When you eat protein, your basal metabolic rate may increase by 3% (I don't know the data, I think it has something to do with everyone's eating habits and physical condition). Overall, it is an amazing consumption, but it is definitely not a straight-line thinking way of "eating protein will make you thinner".

I think you have complicated the meaning of basal metabolic rate, which is the basic heat consumed by the human body when it is at rest. When there is activity, it will rise and when it is at rest, it will fall.

Then don't we "burn" ourselves without exercise? Burn muscle after burning fat? -Basically, that's why we feel hungry. Metabolism needs to consume calories, but don't worry about burning off fat ... If it were so easy, I would have seen my abdominal muscles.

Thirteen, about metabolism and diet/jiroulilun/ydyy/2014/0307/7885.html Basic nutrition here are some introductions.

If you are a person with fast metabolism, take simple carbohydrates such as white rice and fruit, and avoid too complicated sources, that is, you can eat a refined diet but not too much oil (otherwise you will have diarrhea? )

If you are unlucky to be a person with fast metabolism and easy storage of body fat: it is better to have a rough diet, and most people are the latter.

Can monosaccharide carbohydrate be white sugar mixed with water? -Yes.

Fourteen, about drinking

Alcohol will destroy muscle growth to a certain extent. I'm not sure about the principle. B told me (he is a famous trainer), and drinking is a taboo for fitness (according to him).

Fifteen, about milkshakes

What is a milkshake? Put fresh milk, ice cream and ice cubes into a blender and mix well, which is a simple milkshake. Another drink based on milk is also sweet and delicious, beneficial to the skin, refreshing and rich in vitamin C. (See Baidu Encyclopedia: /view/20562.htm for details? fr=ala0)

If you drink it after exercise, it is not enough to rely on the simple carbohydrate source of bananas. It is suggested that you can add sugar or take some simple carbohydrate sources just before drinking, and it is better to replace bananas with papaya or mango, because protein, which can decompose protein chicken breast with papaya enzyme, is actually not suitable for supplementary use after exercise, and it will be better to have the assistance of papaya enzyme.

Sixteen, about eggs

Eggs are very, very nutritious foods.

Protein also has a high utilization rate.

1 whole egg can provide 7g protein (egg white 3g+ egg yolk 4g).

Choose the amount of egg yolk according to exercise intensity and weight.

I give myself an upper limit of 10 whole eggs a day. The key to the problem is the intake of egg yolk, because there is no upper limit in theory, in fact ... I am actually afraid.

In fact, the problem of cholesterol can't just look at eggs, and eating habits account for a large part.

I suggest that you can eat 3-5 whole eggs a day. Note that I mean a day, not a meal. You can eat the rest of the egg whites as long as you are not afraid of vomiting. This is a cheap way.

Can protein be an egg? -Yes.

Don't eat eggs raw. Eggshells contain Salmonella. In some American states, it is even illegal for restaurants to sell eggs that are not fully cooked. Salmonella is found on the egg shell, and raw eggs have a high carrier rate.

Seventeen, about instant noodles

Instant noodles are highly recommended.

Contains a lot of hydrogenated oil, which cannot be metabolized by human body.

Instant noodles have no nutrients at all, only calories.

Eighteen, about carbohydrates

Carbohydrates, also known as carbohydrates, are an important class of organic compounds that exist the most and are widely distributed in nature. Glucose, sucrose, starch and cellulose all belong to carbohydrate compounds.

The main food sources of carbohydrates are: sucrose, grains (such as rice, wheat, corn, barley, oats, sorghum, etc.), fruits (such as sugarcane, melon, watermelon, bananas, grapes, etc.), nuts and vegetables (such as carrots and sweet potatoes, etc.).

Excess is the cause of obesity: the main source of carbohydrates in the diet is plant food, and the other is edible sugar. Carbohydrates can only be absorbed after digestion and decomposition into glucose, fructose and galactose, and fructose and galactose are converted into glucose by the liver. Glucose in blood is converted into blood sugar. A small part of blood sugar is directly used by tissue cells to react with oxygen to generate carbon dioxide and water, which gives off heat for the body's needs. Most blood sugar exists in human cells. If the glucose stored in cells is saturated, the excess glucose will be stored in the form of high-energy fat. Eating more carbohydrates is the truth!

See Baidu Encyclopedia: /view/ 184.htm for details? fr=ala0

Nineteen, about simple carbohydrates and complex carbohydrates

White rice is simple carbohydrate, white noodles and white toast. (About toast: "toast" is a transliteration of English toast. Bread is sliced and baked before it can be called toast. So strictly speaking, toast is the product of bread reprocessing. Toast in China is called bread in the United States. toast refers to bread baked with garlic paste, peanut butter or cream. )

Brown rice, spaghetti and whole wheat bread are not.

The reason why I say "simple" is actually distinguished by GI value, GI value = glycemic index, that is, the index that makes insulin rise after eating. Besides, don't worry about the relationship between blood sugar drop and protein. First, it won't be as low as that quality. After all, you have eaten. Second, you still eat protein, which is why taking amino acids or BCAA can reduce muscle loss after exercise, and it is not that eating sugar on an empty stomach will break down your muscles. ...

Foods that usually don't need to be supplemented with monosaccharides should be mainly complex carbohydrates.

Fruit is a very good source of calories and nutrients, so eat more. (But you don't need to eat it as a meal. After all, fructose is a simple carbohydrate.)

As for the source of calories I suggested, the more natural the better. I know this is too broad, but the human body is originally a food source that needs to absorb complexity.

In fact, there is something wrong with the idea of monosaccharide. It should be said that it is a simple carbohydrate, and the principle is not mentioned. For example, fruit is a good method.

Should I eat less rice at home and more vegetables containing cellulose? This is actually a very paradoxical question. As far as I know, water-soluble fiber can slow down the absorption of amino acids, but I don't know if it has anything to do with sugar, so I can't answer you like this, but I still suggest you buy brown rice separately and cook it separately. The nutritional value of brown rice can't be compared with white rice.

Twenty, about seven kinds of nutrients needed by human body.

There are seven kinds of nutrients needed by human body: minerals, lipids, protein, vitamins, carbohydrates, water and dietary fiber.

Seven kinds of nutrients can play three physiological roles in the human body: one is to supply the energy needed by the human body as energy substances (mainly protein, carbohydrates and lipids); The second is as a "building" material for human body. Protein is the main energy supply for human body. Thirdly, it is used as a regulating substance to regulate the physiological functions of human body, mainly including vitamins, minerals and dietary fiber. These nutrients are distributed in various foods, and you can get them as long as you can eat them widely.

See Baidu Encyclopedia:/view/1743134.html for details.

Twenty-one, about the GI value

The so-called GI, that is, the GlycemicIndex, is the "glycemic (glucose) index" in nutrition, that is, the proportion of food intake converted into "sugar" in the body. Foods with high GI value will accelerate the rise of blood sugar, which will lead to the secretion of insulin, and the sudden rise of insulin is the culprit in promoting fat formation. Choosing low GI food can reduce human insulin secretion, reduce heat production and fat formation.

Eating food with moderate GI value is the key for people to control their weight. With the advice of nutritionists or through self-study, people can achieve the goal of healthy weight loss by taking food with low GI value in a balanced way.