When the function of sugar can not meet the needs of human body, fat will be decomposed into sugar, so the supply of fat is also very important. However, we should not overdo it. Fatty acids can be divided into unsaturated fatty acids and saturated fatty acids. Among them, saturated fatty acids are bad for human body, and unsaturated fatty acids are good for human body. Therefore, as much as possible intake of unsaturated fatty acids is the standard of good health.
These peanuts and melon seeds are rich in zinc, fish and chicken are also rich in unsaturated fatty acids, while pork contains saturated fatty acids, so it is recommended to eat less. But if you really like it, you can boil it in water before eating it, so that saturated fatty acids can be converted into unsaturated fatty acids.
In addition, you should also ensure that you get enough protein every day. protein is an important nutrient for human skin. With enough protein, you can avoid enviing other people's skin. So you should eat a cup of whole milk and an egg every morning. No more than two eggs a day, and eat more fruits in summer. You can eat more bananas, lychees and longan. These foods are rich in nutrition and high in calories.
Question 2: What do you eat after exercising in the evening? Your height and weight are very standard. Fitness is the most suitable. It is suggested to keep healthy for one hour after meals, and replenish physical strength and protein, such as bananas, milk, egg whites, etc.
Don't jog for more than 20 minutes in the morning. It can increase resistance and improve cardiopulmonary function. Jogging doesn't need to be done every day, it will affect muscle growth.
In addition, you should have a fitness plan that suits you. Get twice the result with half the effort.
Question 3: What do you eat before and after fitness at night? You can supplement some carbohydrates or caffeinated foods 30-60 minutes before fitness. This is because carbohydrates and caffeine can accelerate the body to burn more fat and make fitness last longer. However, if you have symptoms such as headache and tachycardia when taking caffeine, you are probably allergic to caffeine. Don't eat it.
After the training, you should also immediately replenish the calories consumed during exercise. Supplements should also contain carbohydrates, protein, water and salt. In addition, eating bananas can supplement potassium ions and help relieve fatigue.
I hope I can help you.
Question 4: What should I eat after exercising in the evening? The best time for exercise is between 3 pm and 8 pm. Your exercise at this time will actually affect your sleep at night. I suggest you do it earlier. You should lose weight after you exercise at night, especially if you don't eat anything. Let's get something to eat an hour before you practice.
Question 5: What do you eat before you exercise at night? It is best to supplement some carbohydrates or caffeinated foods 30-60 minutes before fitness. This is because carbohydrates and caffeine can accelerate the body to burn more fat and make fitness last longer. However, if you have symptoms such as headache and tachycardia when taking caffeine, you are probably allergic to caffeine. Don't eat it.
After the training, you should also immediately replenish the calories consumed during exercise. Supplements should also contain carbohydrates, protein, water and salt. In addition, eating bananas can supplement potassium ions and help relieve fatigue.
I hope I can help you.
Question 6: Never eat bananas before exercising at night. Eating bananas on an empty stomach will lead to intestinal stones for a long time. If you have fruit, you can choose apples, or you can eat chocolate. It's all about experience, and I hope parents will adopt it. Thank you.
Question 7: What do you usually pay attention to when you start fitness? As the saying goes, "practice three points and eat seven points", what to eat and how much to eat are more important than exercise. I can say for sure that if you eat right, even if you only walk for 20 minutes every day, it will have an effect.
What to eat to lose weight?
The general principle is high protein, low fat and moderate carbohydrate. The three main nutrients in human body are protein, carbohydrate and fat. It is suggested that the ratio of these three nutrients should be controlled at 3:3:2 in the initial stage.
1 protein
Protein is the most important factor in maintaining muscles. The main sources of protein are: chicken breast, egg white, soybean and tofu. To clarify, milk contains a lot of fat and can also supplement calcium, but you can't think that drinking a box of milk can supplement protein. In fact, you drink more fat than protein. Yogurt You can drink Greek yogurt, which is higher in protein.
Eggs are cheap and high-quality sources in protein. You can eat more eggs, not limited by one egg a day. Now I eat about four eggs a day, and occasionally five or six are ok. ...
2 carbohydrates
Carbohydrate sounds tall, but its essence is: sugar. So in addition to what we think is the staple food, fruit is also the source of high-carbon water. The staple food should be coarse grains, including: sweet potato (so roasted sweet potatoes on the street should not be regarded as a snack, and that big piece is more than enough for one meal), purple potato, brown rice, oats, whole wheat bread, various miscellaneous grains and corn. This kind of food is fuller than ordinary white rice and flour, and it is not easy to get hungry.
China people's diet tradition is to eat staple food, so even if they don't eat anything else, a bowl of noodles and rice noodles is a meal, but it shouldn't be like this. You can try a meal without the so-called staple food, eat a whole steak or chicken breast with vegetables and drink a glass of lemonade to ensure that you won't be hungry all morning! So be sure to have high protein!
3 fat
There are different types of fats, so we should eat more unsaturated fatty acids, mainly from olive oil, salmon and avocado. Of course, I hardly eat avocado. It tastes OK, but it's terribly expensive. When cooking, I can only use olive oil instead of ordinary vegetable oil. Other things usually contain oil, so I don't need to pay special attention to intake. Instead, I should try my best to control it.
Beef is a good source of protein and fat. But only beef, excluding pork, mutton, duck and other meat. Snacks should basically be eliminated because there are too many trans fats in them. Nuts can be eaten because the fat in them is healthy. But health is also fat. Take almonds for example. It is best not to eat more than 15 capsules a day. )
4 others
In addition to these three nutrients, other things that must be said are vegetables and fruits. Feel free to eat vegetables. Really, you can eat any vegetables. I can eat whatever I want. The vegetables I eat every day are mainly broccoli (also rich in protein), celery, cucumber, carrot, tomato, eggplant, oily wheat and green pepper.
Fruit is a good thing, but if you want to reduce fat strictly, you should also pay attention to the intake of fruit. Because of the high sugar content of fruit, you will think "this is the same as eating steamed bread" when you eat fruit. Eat less fruits, especially watermelons. Some fruits can be eaten more, such as kiwi fruit, strawberry, blueberry, banana and cherry.
In summary
1. Edible things: meat and eggs-peeled chicken breast, beef, fish, shrimp, eggs, soybeans and tofu; Staple food-sweet potato, purple potato, brown rice, oats, whole wheat bread, miscellaneous grains and corn; Vegetables, melons and fruits-all vegetables, strawberries, blueberries, bananas, kiwis and lemons. Others-Greek yogurt, milk, all kinds of nuts (almonds are recommended)
2. Things that are completely eliminated: various snacks such as potato chips (you can eat a little beef jerky when you are greedy), various juices, various sodas, various ice creams and various cakes. Anyway, in addition to the daily energy-supplying meals, it is right to put an end to these just for the sake of taste.
How to eat to lose weight
Besides eating the right things, we should also pay attention to when and how to eat. The general principles are as follows:
1 Eat high-carbon water in the morning.
Try to eat everything you can't help but shouldn't eat in the morning and noon. This takes a long time to consume, such as doughnuts, puffs and ice cream.
If you don't exercise, try to eat carbohydrates at noon in the morning, eat vegetables and protein at night, and don't eat carbohydrates; If you want to exercise, you can reduce your carbohydrate intake at other times and eat after training. After training, we should focus on protein and carbohydrates.
Eat less and eat more.
I am not very good at implementing this principle myself, because I am limited by the working environment. But under this principle, we can't >>
Question 8: Is dinner eaten before or after fitness (how to eat it), or how to eat it before and after fitness? Before fitness
It is best not to exercise on an empty stomach, you will feel dizzy when exercising! But if you want to eat, whether it is breakfast, lunch or dinner, you should eat it at least 1 hour before exercise, which is of course to avoid affecting digestion.
The basic principle of diet is to supplement low-fat and digestible food as an energy source during exercise.
Breakfast before fitness
What to drink? In order to increase the body's water reserve, you can drink a glass of juice with some hot drinks.
What to eat? In order to store glycogen, it is necessary to supplement carbohydrates, such as bread slices with jam or other sugary grains. Women are usually prone to calcium deficiency and can also supplement some dairy products.
Lunch before fitness
What to eat? Rice or other cereals containing carbohydrates can make you energetic during exercise. If you are doing muscle training, you should eat more foods containing protein, such as seafood or low-fat yogurt, which will help the growth of muscle tissue.
Dinner before fitness
What to eat? You can choose foods that can maintain your physical strength without getting fat, such as grains, fresh fruits and green vegetables. However, it is necessary to control the food intake, because the metabolic rate is low at night, and it is easy to accumulate excess calories.
In terms of fitness
I always sweat when I exercise. Therefore, it is very important to eat during exercise, especially to replenish water! According to the length of exercise time, the specific requirements will also change. But one thing, avoid drinking ice water during exercise, because it will cause digestive system problems.
Less than 1 hour
What to drink? You need to drink 150 to 300ml of water every15min. Don't forget, even if you swim in the water, you will still lose water and need to replenish water.
What to eat? If you can balance three meals a day, it is unnecessary to supplement food during exercise.
1-3 hours
What to drink? Take moderate exercise. It is best to replenish sugar to muscles in time to avoid hypoglycemia. You can choose sweet drinks, fruit juice, fragrant tea, or other drinks that can supplement sugar.
What to eat? If you only drink mineral water, at this time, you should cooperate with some foods that can absorb sugar quickly, such as jam-sandwiched biscuits, dried fruits, cereal nutrition bars, jelly, spice honey bread and so on.
More than 3 hours
What to drink? More water must be prepared in advance, at least 0.5 liters per hour.
What to eat? During the break, you can eat some snacks that provide slow sugar, such as small butter biscuits, almond cakes, sweet dairy products, fresh fruits and so on. Can supply sugar to muscles for a long time. After physical exercise, sugar, fat and protein in the body will be decomposed in large quantities, resulting in more acid. So you will feel backache and particularly tired-at this time, it is necessary to supplement alkaline food and adjust the balance of blood environment in the body. Of course, the acidity and alkalinity of food has nothing to do with taste, but with chemical properties. For example, oranges, plums, apricots and other fruits are sour, but they are typical alkaline foods.
What to drink? It is best to drink milk, soybean milk, tea, fruit juice (without sugar), mineral water or boiled water. After strenuous exercise in summer, you can drink some light salt water properly, but the salt should not be too high, otherwise it will affect digestion. Nothing to drink? Acidic foods with high sugar content, such as cola, will aggravate the degree of soreness. What to eat? Beans are a good choice, such as tofu, dried tofu and various bean products. Kelp is also a leader in alkaline food. You can also fry sesame soybeans, add ginger and a little salt, and brew with boiling water to quench your thirst. These are all good alkaline foods.
Don't eat what? Candy, cake and a lot of meat will increase the acidity in the blood and can't eliminate fatigue in time.
Question 9: Exercise at night to lose weight. How to eat at night? /kloc-after 0/0, I want to lose weight and eat nothing. Don't worry about food.
Drink a few mouthfuls of milk when you are hungry or thirsty. Compared with water, milk can help you burn fat, but drink less milk.