How to arrange for three meals a day?
To lose weight, three meals a day is a breakfast to be nutritious, Chinese food to eat white matter, dinner should be light.
in the morning:
After getting up early, the glucose index in the body is still normal, and you don't need to eat high sugar. However, at this time, the body needs protein and fat to promote the growth of cell membrane and cytoplasm, supplemented with a small amount of low sugar to supplement the energy. A nutritious breakfast not only makes people recover quickly after waking up, but also prevents discomfort such as dizziness caused by lowering blood sugar during the day.
Breakfast with suggestions:
A cup of sugar-free hot water + no more than 60-100 grams of milk + whole wheat bread (wheat, rye), 20-30 grams of butter + 0-40 grams of hard cheese / 50-60 grams placed on bread Fresh cheese / half-boiled egg / 50 grams of meat (ham, corned or kippon)
noon:
At noon, the body needs protein, a small amount of fat and a small amount of low sugar. Note that you do not need to eat a lot of high sugar at this time.
Suggestions for lunch:
Essential for lunch is animal protein foods, cereals and vegetables. Remember, if you want to lose weight, it is best to stop eating desserts for lunch, but allow a dark chocolate.
in the afternoon:
As the day goes, the blood sugar in the body will decrease, and sleepiness and exhaustion are generally felt. At this time, the desire to eat dessert is the strongest. It is recommended to eat some sugary foods in the afternoon tea to avoid filling the stomach with impulsiveness during dinner. But be careful not to eat afternoon tea as a meal.
Suggestions for afternoon tea:
If you are not too hungry, it is best to eat only one fresh fruit. It can also be served with a small amount of almonds, two dark chocolates and a biscuit.
dinner:
The body absorbs nutrients well during the day, so no more sugar is needed at dinner. The last meal should be light, preferably vegetarian, or the main vegetable; at least digest, avoid sugar and greasy Food. Otherwise, if the body continues to digest at night, it is difficult to rest well. When you wake up the next day, not only will people feel tired, but their weight will increase.
Suggestions for dinner:
Fish + steamed vegetables / vegetables leeks / curry vegetables.
If you are not too hungry, it is best to drink only a bowl of green vegetable soup or eat 1, 2 fresh fruits. If you can't resist the desire to eat sweets, you can add a dessert based on steamed fruit.
Three meals a day simple weight loss recipe
Option One
Breakfast Weight Loss Recipe: Korean Salad
Preparation materials: 1 Korean cabbage, 5 walnuts, 2 tablespoons of olive oil, salt, black pepper, 2 tablespoons of white wine vinegar, 1 teaspoon of mustard
practice:
1. Cut the cabbage into thin strips, chop the walnuts, mix the salt, black pepper, white vinegar and mustard into a salad dressing, then pour over the cabbage. This dish is very low in calories, too Have a feeling of fullness, so that you do not have to suffer from hungry stomach when you lose weight.
2, miso soy milk yoghurt preparation materials: 1/2 cucumber, 1/3 of red pepper, 1 celery, 1/5 white radish, 50 grams of miso, soy milk yogurt 150cc, the right amount of salt practices: will cucumber, Cut red pepper, celery and white radish into small pieces, sprinkle with the right amount of salt, add the miso and soy milk and stir it together for one hour.
This dish can promote digestion, prevent constipation, and is suitable for MM who want to quickly lose weight.
Chinese diet recipes: omelet
Preparation materials: 1 bowl of rice, 1 piece of frozen tofu, 2 tablespoons of squid, 1 egg, 1 tablespoon of sauce, 2 tablespoons of organic soy milk, 2 ml of olive oil, 1 tsp of dried fish, parsley
1. Put the egg, the noodle sauce, the soy milk, the squid, the chopped frozen tofu into the conditioning bowl and mix well, then pour the olive oil into the pot, add the rice and ingredients, the surface is sprinkled with dried fish and the Netherlands Celery. This recipe is suitable for MM with weak constitution. It is rich in nutrients, but it also plays a role in weight loss.
2, tuna rice preparation materials: squid lean meat (sashimi, sliced) 100 grams, material A (1 tablespoon soy sauce, 1/2 tablespoon cooking wine, 1 tsp white sesame seeds), white radish 2.5cm , 1/4 of avocado, a little lemon juice, 1 roasted seaweed, ginger puree, moderate amount of mustard, 1 bowl of hot rice practice: Put the squid into the material A, cut the white radish into the water, cut the avocado In a half-moon shape of 1 cm thick, topped with lemon juice, sprinkle seaweed on rice, then add white radish, squid, avocado, and finally add ginger and mustard.
Dinner Weight Loss Recipe: Sweet Potato Chowder Soup
Preparation materials: 20 grams of pork leg slices, 1/5 of sweet potatoes, 1/10 of carrots, 1/5 of onions, 200cc of water, 1 tablespoon of miso, 1/2 teaspoon of kelp powder, 1/2 small ginger Spoon, 1/5 pieces of woody tofu, shallot, rapeseed oil
1. Cut the pork, sweet potato, carrot, and onion into the same size, pour the rapeseed oil into the pot, pour the pork, then add the sweet potato, carrot and onion, add water after boiling, add the flavor, kelp powder and Broken ginger, then pour the kapok tofu, pour into the bowl and garnish some white onions.
2, soy milk potato soup preparation materials: 1 onion, two potatoes, granule soup 1/2 tsp, organic soy milk 100cc, water 200cc, salt, pepper, olive oil, parsley, the right amount of practice: potatoes and onions Cut into thin slices, pour olive oil into the pot, add vegetables to the soup and soy milk, and finally add parsley.
Option II
Breakfast Weight Loss Recipe: Red Bean Jujube Porridge
Ingredients: 60g red bean, 150g brown rice, 50g millet, 8 red dates, 1 scoop of hazelnut, 1500ml of water
practice:
1, red beans, brown rice, soaked in water for 4 hours, 2 hours
2, put the red beans into the pot and add water to cook for 30 minutes.
3. Put all the ingredients into the pot and boil them in a medium heat for 30 minutes.
Chinese diet recipe: oil-free tomato greens noodles
Ingredients: noodles (the weight can be adjusted according to their own dietary needs), 1 tomato, 7 green vegetables.
Seasoning: salt, chicken, pepper, a little powder.
Practice: Put two bowls of water in the pot (according to the size of the bowl of the noodles), boil the water in about two minutes. Cut the tomatoes into pieces, and cut about eight pieces. After boiling Put the tomatoes in the water. Cook the tomato juice. About 1 to 2 minutes. Put the noodles in the water and start to season (salt, and chicken). At this point the water should have the sour taste of the tomatoes. Of course if you If you think it is not enough, you can put the appropriate vinegar.
Dinner Weight Loss Recipe: Tomato Spinach Brown Rice
Ingredients: fresh tomatoes, spinach, brown rice, olive oil, salt, soy sauce and other spices.
Practice: first wash the brown rice clean, then soak it in water for 8 hours; clean the spinach and tomato and cut it aside; then pour the pot into the appropriate amount of olive oil and wait until the heat is 80%. Stir-fry, then brown rice into a wok, season with soy sauce and salt, wait until almost cooked, then pour in the spinach, stir fry a little.
