The so-called normal weight, according to the standards of China people, means that the body mass index is within the range of 18.5~23.9 (the entrance of the body mass index calculator). In the process of shaping, friends with normal weight need to pay attention to the dietary principles:
Recommended recipes for shaping girls' fitness exercises.
1, balanced diet and diverse foods. Ensure that there are vegetables, fruits, meat and milk beans every day, and each food contains different nutrients. For example, vegetables and fruits contain more vitamins and minerals, dairy beans are rich in high-quality protein, and the calcium absorption rate is high. Meat products contain more trace elements such as iron, zinc and selenium to maintain normal metabolism. The combination of different foods can meet the needs of vitamins and minerals during physical exercise.
2, less oil and salt, tobacco control and wine control. Oil and alcohol are high-calorie foods. Without control, even high-intensity exercise will be destroyed by high oil and alcohol!
3. Be sure to drink 1500~ 1700ml of water every day. Adequate water in the body helps to regulate body temperature and promote metabolism.
4. Pay attention to the supplement of high-quality protein. Eggs, fish, beef, seafood or some soy eggs are all good choices.
Eating like this will make you fall short!
Many people like to eat high-carbohydrate food before and after exercise, which is actually wrong. Foods with high carbohydrate or high GI will not only reduce the fat burning rate, but also cause excessive accumulation of fat in the body.
What is the best time and amount to eat before and after exercise?
Because of fasting exercise, glycogen is decomposed in large quantities, lactic acid is produced, and muscle pain is aggravated; On the other hand, high-intensity exercise decomposes protein, which is not only detrimental to the compactness of the body. Excessive fat and protein decomposition are easy to produce ketoacidosis, which leads to ketoacidosis.
Therefore, supplement complex carbohydrates and high-quality protein 65438+5 minutes before exercise. Half an hour after exercise, add a plate of fruit and vegetable salad to promote lactic acid decomposition and relieve muscle pain.
How to eat fat-reducing and shaping? Example of formula (1600kcal ~1800kcal)
Breakfast: cereal 75g, eggs 50g, vegetables 150g, milk 200g.
Example of recipe: A homemade sandwich includes 70g(3 of bread (3 slices of whole wheat bread), 50g of eggs (half or one egg), 50g of lettuce (one palm) and a bag of milk (about 200g).
Chinese food: cereal 100g, lean meat 75g, vegetables 150g.
Examples of recipes are: a bowl of rice (100g, 2 Liang), a portion of mushrooms and vegetables (150g of vegetables and 10g of dried mushrooms), steamed fish (100g, the size from wrist to middle finger tip), and tomato and egg drop soup (5-inch small bowl,
Dinner: cereal 75g (palm of one hand), soybean 25g, vegetables 150g (the size of two fists).
Examples of recipes: egg noodles (Daoxiao Noodles 90g), dried Leng Xiang (lettuce 150g, dried bean curd 60g).
Meals: Note 165438+ Meals are added around 0: 00 am and 4: 00 pm, and no meals are added at night. The options for extra meals can be 100g milk, 200g fruit and 25g cereal. For example, yogurt 100g, apples or bananas or other fruits 200g, oatmeal 25-50g can be selected.
In short, in the process of shaping, we should pay attention to a balanced diet, and do not deliberately supplement foods with high carbohydrate and high protein. At the same time, pay attention to avoid fried puffed food and snacks. Maintain good eating habits, ensure good sleep, let the body adapt to normal basic metabolism and biological clock, and worry about becoming a goddess?
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