Are you still annoyed about how to calculate calorie content every day? Are you still looking at the calorie content of each kind of food? Then you can come and learn it! Teach you a simple calculation method. Use your palm to help you calculate a meal. How much to eat, let you easily enjoy thin.
1, protein = palm volume
In terms of protein, the intake of males and females is different. The male is 2 palms, and the female is 1 palm; the amount needs to be equal to the size and thickness of the palm.
In general, an adult who ingests 60g-80g of protein per day can basically meet the needs. The ideal total calorie ratio for three meals is 30:40:30, and the proportion of the ideal calorie per meal is about 15%. However, note that breakfast must ingest sufficient protein. Breakfast and dinner are about 18-24g, lunch is about 24-32g. The amount is not large, do not have to care about to calculate.
Good food ingredients are recommended: In general, animal protein has higher nutritional value than plant protein.
Based on the protein content per 500 grams, protein-rich foods include:
1 Meat: 84.5 grams of pork, 100.5 grams of beef, 100.5 grams of liver
2 Eggs: 63.5 grams of eggs, 63 grams of duck eggs
3 Fish and Shrimp: 88 grams of carp, 83 grams of grass carp, 80 grams of shrimp
4 types of noodles: 60.5 g wheat flour, 50 g barley, 42.5 g corn flour
5 Beans: 11 grams of green beans, 108.5 grams of red beans, 249 grams of black beans
6 vegetables and vegetables: 70 grams of lily, 41 grams of kelp
In general, soy protein has good nutrition, and animal proteins (milk, eggs and meat) are all high quality proteins.
2, vegetables = two hands
The intake of vegetables is the same as that of protein for men and women. The intake of each meal for men and women is 2 fists and 1 fist, respectively. The thickness and diameter of vegetables are equal to those of fists.
In general, the quantity of vegetables that can be grasped by both hands is almost 500g, so adults can eat 500g-1000g of vegetables a day to meet the needs of the day. In particular, the vegetables mentioned here are low-carbohydrate vegetables such as bean sprouts. Cabbage, cabbage, etc.
Good food ingredients recommended:
1 vegetables containing carbohydrates 1 to 3%:
Green sprout, radish, cabbage, sauerkraut, bok choy, rape, spinach, spinach, lettuce, lettuce, lettuce, fennel, parsley, celery, leek, garlic, garlic, white, pumpkin, zucchini, bitter gourd, wax gourd, tomato , Cucumber, wormwood, bell pepper.
2 vegetables with carbohydrates of 6%:
White radish, lentils, shallots, green onions, cabbage, mushrooms, shiitake, cauliflower, gourd, eggplant, sharp pepper, cowpea, celery leaves, garlic sprouts.
3 vegetables containing carbohydrates 7-9%:
3. Carrots, radish, magnolia slices, onion, green soybeans, leeks.
3, Carbohydrate, Fruit = Fist
How many carbohydrates a day do you eat? Too much is likely to cause calories to become fat, too little and not enough for one day's energy consumption. How many carbohydrates you should ingest a day depends on how big your fists are. Adults only need to ingest one day A starchy food equivalent to the size of your fist can satisfy the daily carbohydrate demand.
The daily intake of fruit is equivalent to the size of a fist. It is recommended that the type of fruit should not be limited to one type, and it can be used in multiple combinations to provide more comprehensive nutrition.
In general, there is no specific dietary requirement for carbohydrates, and at least 50-100 grams of digestible carbohydrates should be taken every day to prevent carbohydrate deficiencies. The ideal proportion of calories per meal is about 65% carbohydrate. If the ideal ratio is to be distributed, 15-30g should be consumed for breakfast and dinner, and 20-40g for lunch.
Good food ingredients recommended:
1 Oat
Oats are low-glycemic foods. Oats are rich in water-soluble dietary fiber. Complex and typical forms can release energy slowly, allowing you to maintain long-term motivation, especially oatmeal, which is also an ideal breakfast!
2 sweet potatoes
High-fiber, complex carbohydrates, abundant beta-carotene, iron and vitamins C and E are all factors that make sweet potato a good source of carbohydrates.
3 buckwheat
In addition to carbohydrates, there are also high amounts of good fats and whole proteins. Buckwheat is a low-glycemic food, and buckwheat also has high fiber, vitamins and minerals. It has almost all the nutrients you want, so Do not miss!
4 brown rice
Brown rice retains a rough and rough surface layer (including skin layers, aleurone layer and germ). Therefore, it is richer in vitamins, minerals and fibers than white rice, and therefore it is rough in brown rice. The GI value is not high for the production of brown rice. s reason!
5 beans
The high fiber content of beans increases satiety, rich protein and very complex carbohydrates that can be converted into energy very slowly!
6 whole wheat bread
'100% whole wheat toast' is made using true 'whole wheat flour' rather than 'wholemeal flour' made from wheat flour mixed with wheat bran; 'whole wheat flour' is the direct milling of wheat to preserve wheat The nutrients contained, including wheat bran, germ, endosperm and can no longer be precisely controlled, so low blood sugar and high nutritional value.
4, fat volume = thumb tip
The intake of each meal for men and women is 2 thumb and 1 thumb, respectively. Fat does not only contain edible oils, but also fats in meat. Snack nuts eaten regularly also contain a certain amount of fat, so pay special attention.
The ideal proportion of calories per meal is about 20% of the fat. In fact, the average normal person should consume between 50g and 80g of fat. According to the ideal proportion, about 15-24g for breakfast and dinner, and about for lunch. In 20-32g.
Good food ingredients: Low fat foods
1 meat: beef, beef liver, mutton, chicken.
2 Fish and other seafood: salmon, mackerel, flounder, eel, crab, shrimp, oysters.
3 vegetables: asparagus, eggplant, fresh lentils, lettuce, peas, potatoes, spinach, pumpkin, tomatoes, cabbage, cauliflower, cucumber, green pepper, carrots, white pudding.
4 Fruits: All fruits and juices (fresh, canned or frozen).
5 dairy products: skim milk (milk or milk powder), artificial cream, home cheese.
6 bread and cereals: rice, bread, macaroni, salted soda crackers, corn flour.
7 seasoning categories: honey, jam, ketchup, ginger, mustard, coffee tea.
In addition to controlling food intake, it is also very particular about the order of eating.
Order one: eat vegetables first
Foods like vegetables are not only low in calories, but also high in fiber. They are rich in vitamins, minerals, and contain 'phytochemicals' that help prevent diseases. Remember that vegetables should be cooked with water as much as possible. Way, do not put too much oil or meat dry.
Order two: soup
After eating a plate of vegetables, you can drink some soup to help you just have a sense of satiety in the stomach. Just remember to avoid too much 'thick soup' when you lose weight. You should try your best to choose broth.
Sequence three: eat protein-rich foods
At this point, your stomach is almost half full, you can eat some high-protein foods, supplement daily protein needs, but remember that these foods are best to use halogen, steamed, stewed way.
Order four: eat rice
You shouldn't feel very hungry at this time, and you won't eat too much high-starch food all at once. A little bit of white rice is enough. If you can change white rice to rice or brown rice, it's more important for weight control. It helps.
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