Weight loss want to lose weight fast, three meals a diet must pay attention to nutrition with a proper idea, Here's a look at how to eat three meals before they lose weight healthy diet? Healthy diet recipes three meals a day.
The quickest and most effective weight loss diet, you want to eat healthy and lose weight three meals must be eaten on time, the principle of diet is breakfast must eat, but also pay attention to nutrition, lunch can eat some healthy vegetables, dinner to eat less, but also pay attention to try to be vegetarian.
breakfast
1, 'Breakfast to eat like the emperor.' This is dietary advice for dietitians, many young office workers are not paying attention to breakfast, casually using biscuits to deal with it, or even skipping breakfast, wait until noon to 'make' back. Expert It is thought that breakfast can provide 30% of the energy and nutrition throughout the day. It can't be supplemented by other meals. Not eating breakfast not only causes hypoglycemia, but also many gall bladders. Pancreatic diseases are also related to skipping breakfast.
2. It is not okay to skip breakfast, but it is also useless to eat too much of the breakfast. 'Eat like the emperor' does not mean that breakfast is more elaborate than luxury, but that breakfast should be comprehensive. Milk, eggs, staple foods, fruits, vegetables Nutrition is not the same. Exquisite West Point has good taste, but its nutrition is single, and it is easily digested. It is not 'hungry'. A good breakfast should not only be nutritious but also 'hungry,' because morning is usually the work of people. The more concentrated time, such as two hours of digestion, 10:00 is hungry, and then there is no way to work.
3, the best breakfast is best porridge, experts recommend that oatmeal is better, not only nutritious and long digestion time is longer, you can put five or six red dates in the porridge to add VC, so that the breakfast of the staple food and fruit have If you have time to make a tomato scrambled egg, then both vegetables and eggs are also available. Breakfast milk is not to mention, its nutrition is needless to say, and its digestion time is about 3 hours, one more than porridge. Times. The staple food is better to choose rice or potatoes, better than bread crumbs.
lunch
1, Many office workers often eat fast when they have a lot of work. Experts point out that this is a very wrong way to eat. We should treat it as a kind of enjoyment, and we should eat at a speed As much as possible, only in this way can the body's digestion and absorption of food. If you eat for speed, it will slow down the digestion and absorption of food nutrition in the gastrointestinal tract, which will affect the normal exertion of mental or physical work capacity in the afternoon. Will make you fast fat.
2. Many office workers often eat only fruits when they eat lunch in order to be able to lose weight fast. This is a very unsatisfactory way to lose weight. A reasonable way to lose weight should be fruits and vegetables. This is due to the fact that fruits and vegetables have Nutritional characteristics, the two can not be replaced with each other. Therefore, in the lunch to eat what to lose weight, should try to eat with the two kinds of food, and vegetables should eat more, because in a variety of vegetables are rich in dietary fiber, it promotes Gastrointestinal peristalsis keeps the gastrointestinal metabolism normal.
3. We all say that lunch should eat well, but here is not to let you eat some high-calorie things. The so-called good food should eat more healthy foods. Vegetables are one of the healthiest foods, but can The vegetables to be eaten are also particular and should eat more cabbage. The cabbage contains a lot of vitamin C content, but also rich in fiber, these nutrients can promote gastrointestinal motility, so that the digestive system to maintain youthful vitality.
4, In addition to cabbage, office workers can also eat more broccoli, in broccoli contains a large number of antioxidant substances, while broccoli is also rich in vitamin c and carotene, these two kinds of nutrients can be Help us lose weight.
dinner
1. Eating early for dinner is a good health care policy that medical experts recommend to people. Studies have shown that eating early in the evening can greatly reduce the incidence of urolithiasis. In dinner foods, it contains a lot of calcium, in the metabolic process, A portion of calcium is absorbed by the small intestine, and the other is filtered out of the glomerulus into the urinary tract and excreted. The peak of human calcium excretion is usually 4 to 5 hours after the meal. If the dinner is too late, people fall asleep when the peak of calcium discharge arrives. Urinary retention in the ureter, bladder, urethra and other urinary tract, can not be excreted in time, resulting in increased urinary calcium, easily deposited to form a small crystal, Over time, gradually expand the formation of stones.
2, dinner must be partial, mainly carbohydrate-rich foods, in particular, should take in some fresh vegetables, try to reduce excessive protein, fat food intake. But in real life, due to the relative Adequate preparation time, so most families have a very rich dinner, which is not good for health. Ingestion of too much protein, the body can not absorb it will stay in the intestine, will degenerate, produce ammonia, helium, ammonia and other toxic substances, stimulation Intestinal wall induces cancer. If fat is eaten too much, blood lipids can be elevated. A large number of clinical medical studies have confirmed that people who regularly eat and eat at dinner usually have 3 to 4 times higher blood lipids than those who often eat vegetarian food. 2. People with blood pressure, high blood pressure, and eating at night for dinner are no different from the fire.
3, compared with breakfast, Chinese food, dinner should eat less. Generally require dinner to provide no more than 30% of the total calories of the total calorie intake. Dinner often take too much calories, can cause increased blood cholesterol, too much cholesterol Accumulation on the wall of blood vessels will induce arteriosclerosis and cardiovascular and cerebrovascular diseases over a long period of time. After dinner is overfull, the concentration of sugar, amino acids and fatty acids in the blood will increase, people's activity will be smaller after dinner, and the calorie consumption will be less. It turns into fat under the influence of insulin, and the body will gradually become obese after a long time.
Healthy weight loss recipes for three meals a day
Garlic broccoli
Ingredients: 300 grams of broccoli, 1 teaspoon salt, 2 cloves of garlic, 1 tablespoon of vegetable oil, 1/2 teaspoon of chicken essence, 2 tablespoons of water starch
practice:
1. Wash the broccoli with a small flower and crush it with garlic.
2. Infuse the water in the pot and boil it. Add 1/2 teaspoon of salt and a few drops of oil. Broccoli is boiled in boiling water for one minute.
3, directly into the cold water after the shower drain water, wok into the vegetable oil, oil heat to 70%, under the garlic stir fry odor.
4. Pour the broccoli into a stir well. Add 1 teaspoon of salt and chicken essence.
5, finally hook into the water starch to pan.
Fried rice with onion
Ingredients: 30 grams of dried shrimps, 150 grams of onion, ginger, soy sauce, salad oil, cooking wine, sesame oil, monosodium glutamate, and salt.
1. Peel the onion, wash it, cut it into a wire and place it in the dish; Wash it with sea water and put it in a bowl.
2, the cooking wine, monosodium glutamate, soy sauce, salt, ginger into another bowl into juice.
3. Heat the wok, pour hot salad oil, add onion and dried shrimp, fry the sauce and marinate in sesame oil.
Celery fried three wire
Ingredients: 100 grams of celery, 1 red pepper, 30 grams of white radish, 10 grams of Chinese wolfberry, 10 grams of garlic. Salt, monosodium glutamate, sugar, wet powder, sesame oil, peanut oil amount.
1, celery to the roots, to the leaves, washed and cut into sections; red pepper shred; white radish peeled and shredded; sorghum yellow washed and cut into sections; garlic slices.
2. Add water to the pot and place it in the white radish after the water is opened. Simmer for a while, and let it cool.
3, Another burning pot under the oil, add garlic, celery, red pepper wire, stir fry until broken fast, add wolfberry yellow, white radish, transfer salt, monosodium glutamate, sugar, stir well, and then use wet powder to thicken, pan Serve into the dish.
White Mushroom Silver Bud Soup
Ingredients: White Mushrooms 150g, Mung Bean Sprouts 70g, One Tomato, Ginger 5g, Clear Water 800ml, Salt 3g, Essential Oil 1ml.
practice:
1, put a little oil in the pot, under the ginger incense.
2. Add the tomatoes and stir-fry until it becomes soft, add boiling water to boil.
3. Put the washed white mushrooms and cook for ten minutes.
4, finally put in green bean sprouts cooked, add salt seasoning, pour sesame oil before pan.
Kelp radish soup
Raw materials: Hawthorn 10, kelp 100 grams, Osmanthus 10 grams, ginger 5 tablets, 300 grams of radish.
practice:
1, Cut the radish into small pieces.
2. Put radish, seaweed, and ginger in the pot after boiling 1500ml of water.
3, turn the water into a small fire until the water recurs, until the radish, seaweed cook rotten.
4. Add the other ingredients wrapped in gauze and cook for 15 minutes.
Crab meat burned melon
Ingredients: Crabmeat 45g, winter melon 200g, oil, salt, rice wine, sugar, ginger, green onion, water amount.
practice:
1. Place crabmeat in a bowl and add a little soup. Place onion, ginger, steam on a steamer for 20 minutes.
2, melon cut 3 thick slices, with boiling water to remove and spare.
3, from the oil pan into the melon slices scented after adding steamed crab meat.
4. Pour the soup in the bowl while steaming the crab, add salt, sugar, rice wine to taste good, cook for 5 minutes, and grind it with water and starch.
'Send benefits: Come and see how you should lose weight?'
Do you want to slim down? Want to get a weight loss plan of 8 pounds a month?
attention '39 Weight Loss Fitness College' WeChat public number (ID: paireliang or scan QR code on the upper side), then reply to the keyword '21 days' Nine girls give you immediately!
