1, nine more and nine less regimen
First, less meat and more beans
This seems to have become a well-known "secret". There are many "carnivores" around us, such as hamburgers, barbecues, roast ducks and braised pork. According to the advice of "Dietary Balance Pagoda", it is best for a person to eat only 75 grams of lean meat every day, which is a piece the size of a deck of playing cards. Among them, manual workers and men can eat more red meat, while mental workers, women and the elderly with degraded physical function should eat more white meat. Especially people suffering from obesity, heart disease and high blood pressure should eat less meat and more soy products. Beans are called "meat grown in the ground", especially all kinds of bean products made of soybeans, such as water tofu, shredded tofu, dried tofu and tofu skin, which are all good foods for protein.
Second, less salt and more vinegar
Salt will not only steal calcium from your body, but also take away normal blood pressure. When cooking at home, in addition to putting less salt, we should also try to control the intake of condiments such as soy sauce, tomato sauce, Chili sauce and curry. More attention should be paid to invisible salt, such as braised dishes and stews in restaurants, potato chips, canned food and fast food. Vinegar can be regarded as a healthy condiment in the kitchen. You might as well put a little when cooking. Pickling kimchi with rice vinegar can reduce blood fat, and eating it with aged vinegar with pasta can help digestion. Putting some vinegar when cooking fish and bone soup can also help the absorption of calcium.
Third, less clothes and more baths
When it comes to wearing less, it will make people think of "spring covering and autumn freezing". In fact, autumn freezing is not freezing people, but slowly adding clothes. Proper cool stimulation is helpful to promote body metabolism and improve adaptability to low temperature. When the outdoor temperature drops to about 10℃ in the morning and evening, the "autumn freezing" should be ended. Taking a hot bath can not only relieve fatigue, but also help you sleep. The most important thing is to do some "little tricks" when taking a bath, such as massaging your abdomen clockwise with your palm and showering your abdomen, which can prevent constipation. Rubbing your face in the water can accelerate blood flow and relieve fatigue. It is best to take a shower in the morning, which can wake up the body and mind. Before going to bed 1 to 2 hours, it is best to take a bath in the bathtub. The water temperature should be 40-50 degrees Celsius, slightly higher than the body temperature.
Fourth, eat less and chew more.
If you want to control your mouth, try the following tricks: start eating when you feel a little hungry, and eat every meal at a fixed time; Serve a little less at a time, or use shallow plates and transparent tableware; Make sure to eat for at least 20 minutes, because it will take 20 minutes before the brain receives the signal that it is full. Generally speaking, each bite of food is chewed15-20 times, which can help digestion, avoid getting fat, and relieve tension and anxiety. You might as well use a small spoon instead of chopsticks, or take turns using spoons and chopsticks to eat, even if you want to get up quickly, to ensure that every bite of food can be fully chewed.
Five, less medicine and more practice
No matter how generous you are at ordinary times, you should be "stingy" when taking medicine. When you encounter a minor illness like a cold, you'd better carry it and don't take medicine casually. The elderly should also abide by the principle of "annual increase and decrease". For the elderly over 60 years old, their dosage is equivalent to 3/4 of that of adults, and they cannot increase by themselves, and they can only take up to 4 kinds of drugs at the same time. If you don't get into the habit of exercising, taking medicine is equal to eating for nothing. The latest research shows that as long as you keep exercising 15 minutes every day, you can prolong your life by an average of 3 years, such as brisk walking, jogging, cycling, etc., which are all the best "drugs".
Six, less cars and more steps
A study shows that there are more and more car owners, and about 25% people have lost the habit of walking. The study found that people who drive around all day are twice as sick as those who like to walk. Modern people use busy work as an excuse to avoid exercise. In fact, 30 minutes of aerobic exercise (such as brisk walking) every day makes the immune system work more efficiently.
Seven, want less and give more.
Usually, you might as well give more help to others, such as lending paper and pens to strangers, giving food or money to street beggars, participating in fund-raising activities and so on. A little kindness can make you feel the social value of your existence, bring you emotional satisfaction, and your troubles will naturally disappear. In addition, don't share delicious food with others, not only sharing delicious food with others, but also controlling your calorie intake; Don't be lazy and ask your colleagues to take food and things for you. Leave your seat and go by yourself to see what you can do for others. In this way, not only can you exercise your muscles and prevent fat from getting on your body, but you also earn a good popularity.
Eight, worry less and laugh more
Too much emphasis on seats, always thinking about tickets, upside down the house, unable to put down the shelf, unable to tear open the face, caring for children's anxiety hanging on everyone's face. Why not try a different expression? 4-year-old children will smile every 4 minutes, and adults should also smile every hour. Laughter can not only improve your vital capacity, but also help you lose weight and relax your heart. Laughing 15 minutes can consume 40 calories. If you do this every day, you can lose at least 1.8 kg a year. When anyone loses control of his emotions, he might as well prepare a "mood first aid kit", such as watching a movie, running a few laps, eating snacks somewhere, being with children, and sharing smiles with others while waiting in line for shopping, so that smiles can light up life like sunshine and "warm" his heart.
Nine, less words and more lines
Health plans can't be just lip service, and they are often used as excuses such as "no time" and "can't persist". Instead of complaining all day that you can't lose weight and your beer belly is getting swollen, it's better to use these time to take action! Otherwise, you can only stare at other people's good bodies and good looks forever. Starting today, try to get rid of a bad habit every day, and you should save yourself a health insurance.
2. Healthy food
First, berries
According to the research of USDA, blueberry is the fruit with the highest antioxidant content, followed by cranberries, blackberries and strawberries. The color of berries comes from anthocyanins, and antioxidants can neutralize free radicals. This free radical can cause chronic diseases, such as cancer and heart disease. Berries, especially cranberries, can also prevent urinary tract infection.
It is good to eat a cup of berries every day. You can eat it as a snack, on yogurt, or mixed with muffins or salads or smoothies.
Recipe: blueberry yogurt ice cream
Ingredients: yogurt 240g whipped cream 240g sugar 100g lemon juice 5ML blueberry (a small box).
Practice steps:
1, prepare the materials, and put the inner barrel of ice cream into the freezer for freezing in advance 15 hours or more.
2. Pour the whipped cream into the basin.
3. Add yogurt.
4. Add a spoonful of concentrated lemon juice.
5. Add sugar.
6. Take 1/2 blueberries and mash them with a blender and add them to the ice cream paste. Add the rest blueberries directly.
7. Pour the evenly stirred ice cream paste into the ice cream inner barrel.
8. Cover the lid and start the stirring slurry. The soft ice cream will be ready in about 25 minutes.
9. The ice cream made directly by the ice cream machine has a soft taste. If you like it to be solid and tight, put it in a fresh-keeping box and freeze it in the refrigerator for about 2 hours.
Second, dairy products
Dairy products are not only good foods that provide calcium, but also contain a lot of protein, vitamins (including vitamin D) and minerals. These elements are key elements in the fight against osteoporosis. In 2005, the nutrition instruction of the American government suggested that everyone should eat 3 servings of low-fat dairy products every day, and also suggested doing weight-bearing activities training every day to strengthen bones. If you can't stick to it every day, you can try other foods containing calcium, including vegetables, kale, broccoli, etc., as well as bean products, juices and grains with high calcium content. )
In addition to helping you strengthen your bones, dairy products may also help you lose weight. The research has been going on, but there is still not enough evidence to prove that three servings of dairy products a day can help you reduce the fat in your stomach and ultimately achieve the effect of losing weight. Low-fat dairy products are the best snacks, because they contain not only carbohydrates, but also protein.
"Dairy products are not only the best snacks for diabetics, but also the best snacks for anyone else. Because dairy products can keep your blood sugar level. " BonnieTaub-Dix, MA, RD, spokesman of the American Nutrition Society, said. It is good to eat smoothies with low-fat yogurt or milk. You can also add some orange juice and a little strawberry. These foods can replace your usual snacks and are relatively healthier.
Recipe: Milk Qifeng Cup
Ingredients: fresh milk 65g salt-free cream 30g vegetable oil 35g salt, a handful of eggs, 6 taste showers and a tablespoon.
Fine white sugar 95g low gluten flour 90g egg yolk 40g coriander sugar 35g fresh milk 2 10g animal fresh cream 60g.
Practice steps:
1, cake preparation: fresh milk, unsalted cream, vegetable oil and salt, put into the pot. Put 5 egg whites in a clean oil-free and water-free pot. Put 5 egg yolks, whole eggs 1 piece, Wei Lin 1 tablespoon into a small pot. Oven 180 degree preheating.
2. Boil the materials, sift in the low-gluten flour and mix well. Add the evenly mixed materials and stir until they are soft and thick.
3. Beat the protein, and distribute it at about nine minutes: beat the protein at medium and high speed until it is coarse, add half of the sugar and continue beating at medium and high speed until the sugar is dissolved (about beating 1 minute), then add the rest of the sugar, and beat it at low speed for 0.5 minutes until the traces of stirring can be clearly seen, which can make the protein bubbles more detailed.
4. Take 1/3, add it to the egg yolk paste, stir it until it is roughly mixed, then pour the mixed egg yolk paste into the protein pot and continue to stir it until it is completely mixed.
5. Take a clean plastic bag, pour the batter into it and tie it tightly → In order to fill it quickly, of course, you can also slowly put it into the cup with a spoon. Cut a small hole in the plastic bag, fill it into the Qifeng cup, and reserve expansion space, so it can be filled in 9 minutes. After it is packed, put it in the middle layer of the preheated oven, bake it for 25-30 minutes (stick it in without sticking), and let it cool after taking out.
6. Put the egg yolk in the pot, add vanilla sugar and beat until it is light yellow, sift in the low-gluten flour, and add 2 tablespoons of milk in the material and stir (to avoid the problem of milk caking caused by being too thick); In another pot, heat the milk until it bubbles but does not roll (about 8.90 degrees), slowly pour the heated milk into the yolk paste, and stir the yolk paste while pouring to avoid the yolk from being cooked and caked.
7. Take a large pot, put a glass of water in it, put the milk pot of the method 6 on the table, heat it in a water-proof way, stir it while cooking, and slowly cook it until it is thick → Casta is finished. After cooling and refrigerating the custard, add fresh cream and stir until it is smooth, and then finish the custard fresh cream filling.
8. [Combination-Filling] Put the finished Castrol cream into a flower squeezing bag, fill it into a cooled cake cup, sprinkle with moisture-proof powdered sugar, and put it in the refrigerator until it is completely chilled.
Third, lipid fish
Fish contains a lot of Omega-3 fatty acids. These fish include salmon and tuna. This fatty acid can fight diseases, help reduce the amount of fat in the blood, and also prevent blood coagulation related to heart disease. The American Heart Association recommends eating fish at least twice a week, and the amount of fish eaten each time should not be less than two servings (especially lipid fish). SLichtenstein said: "Eating fish can reduce the possibility of cardiovascular disease."
Another advantage of eating salmon and tuna is that the saturated fat you get from high-fat foods will be reduced. Usually at home, you can cook some salmon and tuna to eat, and it will be a delicious meal to roast or cook.
Recipe: tuna and corn salad
Ingredients: corn kernels 130g tuna 50g olive oil 1 tablespoon salt 1/2 teaspoons lemon juice 1/2 teaspoons.
Cucumber 30g onion 20g carrot 20g
Practice steps:
1, prepare the ingredients.
2. Cut carrots, onions and cucumbers into small pieces.
3. Put carrots into a small bowl, add olive oil and appropriate amount of water, cover with plastic wrap, and microwave 1 min.
4. Take the tuna out of the can and drain the oil juice.
5. Cook the corn kernels.
6. Remove and drain the water.
7. Put the other four ingredients into a container filled with corn kernels and add a little salt.
8. Pour in lemon juice, stir well and serve.
Fourth, vegetable food
Among the anti-disease foods, vegetables are also the best. These vegetables include spinach, kale, Chinese cabbage and lettuce. They all contain a lot of vitamins, mineral elements, β-carotene, vitamin C, folic acid, iron, magnesium, carotenoids, phytochemicals and antioxidants. A Harvard study found that eating foods high in magnesium, such as spinach, can reduce the possibility of developing type 2 diabetes.
Next time you make a salad, you can add some of these vegetables, including super nutritious spinach and other green vegetables. Such food can help you fight against diseases.
Recipe: Vegetable salad
Ingredients: cucumber 1 root mosaic lettuce 150g cherry tomato, 8 white sugar 5g red wine vinegar 15ml.
Olive oil 15ml onion 10g salt 5g fresh thyme leaves 5g delicious ground bottle of black pepper.
Practice steps:
1, lettuce washed, drained and torn into small pieces. Wash and peel cucumber, and cut it into 0.5cm thick slices obliquely. Wash cherry tomatoes and cut them in half along the long side. Put all the vegetables in the salad bowl for later use.
2. Adjust the grinding head of the delicious black pepper in the grinding bottle to a coarse level, grind out coarse particles, and then fully mix them with fresh chopped thyme, chopped onion, olive oil, red wine vinegar, salt and white sugar in a small bowl to make vinegar juice.
3. Pour the prepared vinegar juice on the prepared vegetables, stir slightly and serve.
V. Whole grains
Whole grains include those nutrients extracted from refined grains. These ingredients contain folic acid, selenium, vitamin B and other elements that are beneficial to heart health. These elements can also control your weight and reduce the risk of diabetes. The fiber content in it makes you feel not hungry in the time between meals, and it can also promote your digestion.
Eat at least three servings of whole grains every day: whole wheat; Barley; Rye; Millet; Chenopodium album; Brown rice; Wild rice and whole wheat pasta, bread, bread and cereals. According to the American Dietetic Association, the recommended daily intake of fiber is 21-38g. Of course, the specific intake depends on your gender and age.
Recipe: whole wheat bread
Ingredients: water 200ml eggs 1 olive oil 10ml sugar 5g baking powder 10g salt 5g normal flour 150g whole wheat bread flour 400g.
Practice steps:
1, add salt and warm water, powdered sugar and eggs into a mixing bowl.
2. Use a dough mixer to mix the dough as evenly as possible. The mixing process can take about 10 minutes, but it takes longer. ..
3. Add a little flour and knead by hand until the dough is smooth.
4. Let the noodles rest after kneading 10 minute.
5. Then roll the dough into long strips and put it in a baking tray for 35 minutes.
6. Spray the surface with water and sprinkle with sesame seeds.
7. Bake in preheated 190℃ for 35 minutes.
8. Leave the oven to dry15min before slicing.
9. You're done. Enjoy it slowly.
Six, sweet potato
If you want to improve your diet, you should add sweet potatoes to your diet. This sweet food contains a lot of antioxidants and phytochemicals, including β-carotene; Vitamins c and e; Folic acid; Calcium; Copper; Iron; And potassium. The fiber in sweet potato promotes the health of digestive tract, and the antioxidants in it play a role in preventing heart disease and cancer.
The natural sweetness of sweet potato makes the baked sweet potato still so delicious without adding any seasoning.
Recipe: Baked sweet potato (sweet potato)
Ingredients: sweet potato 600g (remember to have an oven)
Practice steps:
1, choose yellow sweet potato, wash and dry.
2, the oven is 200 degrees, the upper and lower fires are preheated, and the sweet potatoes are added.
3. Set a good time
4, during which flip twice.
5. Generally, it can be baked for about 40 minutes. At this time, the sweet potato will look very soft, and some wrinkles on the skin indicate that it is baked.
6. Take out the baked sweet potatoes with heat-proof gloves.
7. Remove the skin and you can eat it.
Seven, tomatoes
In summer, these red tomatoes are full of fragrance and lycopene, an antioxidant that can help prevent some cancers. At the same time, tomatoes also provide rich vitamins A and C, potassium, and phytochemicals.
It's good to eat some tomatoes at every meal. Eat it raw, cooked, sliced, etc. You can use it as a snack. Combine spinach with cheese and tomatoes to make a delicious dish.
Recipe: tomato beef brisket soup
Ingredients: sirloin 400g tomato 2 apples 1 potato 1 salt, ginger, fragrant leaves and cinnamon.
Practice steps:
1, fresh brisket washed and diced into mahjong pieces.
2, add cold water to the pot, put ginger, cinnamon, fragrant leaves.
3. Add the diced beef brisket, boil over high heat and cook for 30 minutes.
4, potatoes peeled and cut into large pieces.
5. Put the apple pieces cut into large pieces in the casserole.
6. Add the potato pieces, remove the diced beef from the wok and put it in the casserole.
7. Add 1/2 tomato pieces and add enough water to the potato pieces. Boil with high fire, simmer for 50 minutes, then add another tomato 1/2, and cook with a little salt for another 30 minutes.
Eight, beans
This kind of food is very nutritious, and they all contain a lot of phytochemicals; Fat-free, high quality protein; Folic acid; Fiber; Iron; Magnesium and a small amount of calcium. Beans get good food from protein, and they are also the best choice for low-calorie vegetarians.
Eat some beans regularly and make a good diet plan to help you reduce the possibility of some cancers, lower the levels of cholesterol and triglycerides in the blood and stabilize blood sugar. From beans, you generally don't get a lot of calories, so beans can play a great role in helping you control your weight. When you want to make salad, cook soup or stew, don't forget to add some bean products.
Recipe: Mapo Tofu
Ingredients: tough tofu 1 box of minced meat 100g pepper, a little pepper, a little pepper noodles, a little bean paste, 2 tablespoons cooking wine, a little soy sauce, a little pepper oil, a little onion and a little ginger.
Practice steps:
1, tofu cut into small pieces.
2. Soak the cut tofu in light salt water for more than ten minutes.
3, minced garlic, minced ginger, cut onion.
4, cold water into the tofu, salt, drowning, tofu and hot water poured out together. Pour in the hot water for boiling tofu.
5. Pour Chili oil into the pot.
6, slowly stir-fry the minced meat in the middle fire, and the oil temperature should not be high.
7. Add 2 tablespoons of bean paste, stir-fry until the spicy flavor is distributed, and the red color of Chili paste and minced meat are evenly blended.
8. Stir-fry chopped Chili, Chili noodles, minced garlic, Jiang Mo and pepper.
9. Pour in cooking wine, soy sauce and a little water.
10, then pour the tofu, and don't stir it back and forth too much after the pot.
1 1, thicken once and then thicken again.
12. Finally, pour in the pepper oil. After turning off the fire, use the residual temperature to continue to slurp the tofu.
13, serve tofu and sprinkle with chopped green onion.
Nine, nuts
We all know that nuts contain a lot of fat. But nuts are a very healthy food. Whether it is monounsaturated or polyunsaturated, it can help lower cholesterol levels and help prevent heart disease. Nuts are also a good choice to get a lot of protein, fiber, selenium, vitamin E and vitamin A.
A small amount of nuts can increase energy and overcome hunger, which can help dieters eat normally. Of course, nuts contain a lot of calories, and you can't help eating too many nuts when you are not careful. So enjoy nuts, but be careful not to eat too much. You can only eat one ounce at most every day, which is about 28 peanuts, or 14 walnuts or 7 Brazil nuts.
Recipe: peanut shortcake
Ingredients: flour 100g peanut oil 55g cooked peanuts 100g fine sugar 40g salt 1/6 tsp.
Practice steps:
1, prepare the materials.
2. Pour the cooked peanuts into the blender and break them, and control the thickness by yourself.
3. Pour peanut powder, fine sugar and salt into the sieved flour and mix well.
4. Pour in peanut oil (other vegetable oils will do).
5. Stir and mix evenly with a spoon or cutter.
6. Knead it into a ball by hand (don't knead it too much).
7. Divide the dough into equal parts, knead into small eyeballs and place them on the baking tray.
8. Press peanuts or other nuts on the top of the ball and send it into the oven 180 degrees and the middle layer for 25 minutes.
Ten, eggs
The results show that saturated fat (which is very low in eggs) plays a greater role than cholesterol in raising our blood.
Eggs are high in protein with low price and high quality, and also contain carotenoids, lutein, choline and xeanthin. In fact, eggs are a good source of choline, which is an essential nutrient-especially for pregnant women. Studies have shown that some ingredients provided by eggs can promote eye health and help prevent age-related macular degeneration and blindness in the elderly.
The American Heart Association has praised the value of eggs and recommended that everyone eat eggs every day. Of course, you must control your cholesterol intake to 300 mg every day. If you can do this, then you can enjoy an egg every day. Eggs can also be used to make many dishes, which can be fried or cooked quickly. They are delicious snacks with high protein.
Recipe: omelet
Ingredients: egg 1 flour 20g warm water 20ml salt 1g cooking wine 3 drops of shallots.
Practice steps:
1, prepare the ingredients used.
2. Knock the eggs into the bowl and add 1 g salt.
3. Break up the egg liquid with chopsticks, add flour and continue to beat evenly without dry powder particles.
4. Add three drops of cooking wine to remove fishy smell.
5. Add chopped shallots into the egg mixture and paste them with chopsticks.
6. Preheat the bottom pan, apply a thin layer of oil, pour in the egg paste, shake the egg paste evenly, cover it, and bake it on both sides for about five minutes.
7. Bake the omelet and cut it into pieces.