Reasonable collocation of 1 red meat and white meat
Red meat? Rich in saturated fatty acids, it is recommended to take 50g-75g/ day, white meat? It contains a lot of unsaturated fatty acids, so it is recommended to take 75g- 100g/ day.
Recommend coup
Eat less red meat and more white meat.
Eat red meat for lunch and white meat for dinner.
Red meat can be selected from: pork, beef, mutton, venison, rabbit and other mammalian meat.
White meat is optional: fish, shrimp, shellfish, chicken, duck, vegetable meat (soybean) and so on.
2 stir-fry less and stew more.
Fried food? Oil content is soaring wildly, so eat little or no fried or fried food.
Recommend coup
(1) How to cook? Replace with: steaming, boiling, stewing, stewing, water skiing, cold salad, etc.
② Can you wrap a layer of starch before frying? Don't let food come into contact with oil, peel off the crispy skin when eating, and don't eat it. 3 change the high-oil seasoning.
Remember a secret: choose powder instead of sauce for condiments. The lower the sodium content, the better.
Blacklist of high-calorie seasonings: peanut butter, sesame sauce, chocolate sauce, mayonnaise, Laoganma hot sauce, tomato sauce, jam, etc.
White list of recommended seasonings for weight loss: white pepper, black pepper, Chili powder, oyster sauce, lemon juice and dilute salt soy sauce.
Vegetable oil for cooking and cooking.
♀? Try to use vegetable oil in cooking, such as olive oil and coconut oil, preferably alternately.
Try to avoid vegetable soup.
♀? Cooking oil will stay in vegetable soup. It is recommended to eat vegetables with chopsticks, and it is best not to drink vegetable soup.
6 Reject trans fatty acid foods.
Trans fatty acids are difficult to metabolize in the human body, so you must learn to read the ingredient list!
Trans fat names: margarine, cream, vegetable fat, vegetable fat powder, vegetable fat paste, margarine, hydrogenated vegetable oil, refined edible vegetable oil, vegetable cream, shortening, hydrogenated oil, margarine, artificial vegetable yellow (milk) oil, artificial fat and cocoa butter substitutes.
♀? These words are all trans fats. Don't eat if you can!
Zhao, love fitness? Eat a piece, advocate healthy fat reduction, and look at the ingredient list and heat meter.