First, if you don't eat staple food, you will lose weight, but it is also easy to rebound. Because carbohydrates in daily food provide 50-60% energy, this is a very scientific and beneficial ratio. If you don't eat the staple food, it will be quite dry and eat half of the food. But at the same time, the basal metabolism changes, and the basal metabolism will decline. The important reason why we will rebound later is that we don't do any exercise, our breathing, pulse beating, blood flow, the operation of the digestive system and so on. It takes energy. So we have to eat every day to maintain our lives. Food intake can be restored instantly, but the recovery of basal metabolism is not easy. Then you can't burn so many calories.
Moreover, the body is also afraid that you will be hungry again, and will quickly help you save up the heat and turn it into fat.
Second, if you don't eat staple food, your immunity will drop and you will get sick easily. Because, if you don't eat staple food and use carbohydrates as fuel, your body will decompose protein and fat to burn. Most of protein and stored fat in the body are functional. It is not in our internal organs, blood, muscles and skin. Some protein are enzymes, and some protein are immune protein and immune factors. In the whole process of decomposing protein and fat, a lot of vitamins will be consumed. Many vitamins and minerals are involved in gland secretion and hormone synthesis. Generally speaking, when we lose weight quickly without eating staple food, all the nutrients in our body are lacking, and our body is the weakest.
Third, if this continues for a long time, it will damage the liver and kidneys. Simply put, carbohydrate metabolism has something to do with fat metabolism. When we don't have enough carbohydrates, it is difficult to completely metabolize fat, but we will get stuck halfway. It is time. When piled up, it will become some toxic ketone bodies. This intermediate, ketone body, is toxic. It will make the blood sour and even acidosis, which will kill people. So it actually has a heavy burden on the kidneys.
Eating fat is not a gift or constitution, but a eating habit and a way of life.
The first point is that the staple food should be in quantity. It is suggested that everyone eat a fist of staple food every meal. It will be three punches that day. It can be based on your body shape. It doesn't matter if you are bigger or smaller.
The second is to find out, what are the staple foods the size of a fist? In addition to all kinds of foods made of white rice and flour, such as purple rice, brown rice and other miscellaneous grains, there are also miscellaneous beans such as red beans, mung beans and kidney beans. There are also root vegetables such as potatoes, purple potatoes, lotus roots, yams, and even some vermicelli, vermicelli, cold noodles, etc., which are all staple foods.
The third point is to eat as regularly as possible because our body's ability to store glucose is limited. The brain needs constant consumption. It is suggested that everyone eat a little staple food properly for three meals, and it will be more helpful to divide our consumption equally.
Second, talk about dessert.
The first one is sugar-free, but the fat content is particularly high. If cookies are made without a lot of sugar, more fat is needed to increase the crispy texture and adhesion. If there is neither, the product will be unpalatable, and the merchants will not dare to go against the market demand.
Second, it will tell you about coarse grains, but the main raw materials are flour and rice, which is wheat flour. Check the composition table.
Third, I will remind you that it is vegetables and seaweed biscuits, but in fact, vegetables have very few ingredients, but they add a lot of salt. In the nutrient composition table, the letter Na is in the column of sodium. According to the conversion method, sodium multiplied by 2.5 is the gram of the corresponding salt. Of course, we should unify the units. For example, a packet of 100 biscuits has a Na content of 1000mg. Remember that the unit of measurement should be unified when calculating. If unified into g, 1000mg is equal to 1g and 2.5 g salt. The Nutrition Society of China suggested that the daily salt should not exceed 6g, and the World Health Organization was stricter, hoping that the salt should be less than 5g. Excessive sodium not only challenges blood pressure, but also hurts the stomach and is easy to say edema. Be sure to eat less sodium.
First of all, avoid all "crisp" products, such as crisp bread, biscuits, pineapple cake, etc. This is the hardest hit area. In addition, there are several typical models of super oil: muffin cake, cookie, cream cake and moon cake. Simply put, steamed bread is made of water and flour, and these cakes and biscuits are made of oil and flour. To choose the one with high carbohydrate content and low fat content, it is best not to add extra sugar. The fat used in industrialized food is not high-quality edible oil used at home, but very cheap oil, which has no nutritional value and is deficient heat. Because the main purpose is to find a staple food, but we don't need those fats and added sugar, which leads to the lack of nutrients in our bodies. Very weak, but very fat. It is a good choice to put ready-to-eat oatmeal in the office. If you want it to taste better, you can also add some natural raisins or some banana slices, which can be used to adjust the taste. Finally, I would like to remind you that we can bake bread and make jiaozi at home. We can also make colorful noodles and cartoons with our children, and make colorful pasta with the colors of plants with our children. But it is not recommended that you take your children to the biscuit muffin parent-child class. Because those high-oil and high-sugar formulas are harmful to children's health, children will feel close to those foods when playing, and their brains will think they are harmless. Moreover, half of western snacks are made with a fixed gram formula, and even need molds to fix the shape, which is not a good way to expand children's hands-on ability and imagination.
Third, how to eat fruit
First, the fruit is good, but it should be moderate. China Nutrition Society recommends that eating 200-350g fruit every day is the most suitable. And you can't use juice instead of fruit. Apples about the size of two fists. Or a medium-sized banana with an orange and half an apple.
Second, be wary of energy bombs in fruits.
After eating bananas, fresh dates and durian with high starch content, remember to reduce the staple food. Avocado with high fat content is very healthy, but from the energy point of view, it is more appropriate to eat it for less than half a day.
Thirdly, fructose in fruit will disturb the hunger feedback mechanism of our brain. We can't stop craving food. So always remind yourself to control the total amount to avoid causing hyperglycemia and obesity.
Fourth, how to drink juice?
The most nutritious supplement is to eat fresh fruit, which does not exceed 350g per day, that is, about 2-3 fists.
If you really want to drink juice, you should also choose juice with relatively more nutrients.
First of all, a light diet with juice is not recommended. Even these juices retain a lot of fruit nutrition, but fruit is only a small part of the dietary structure. The body also needs a lot of protein, fat, carbohydrates and other nutrients, and the nutrition of fruit juice is far from reaching. Fasting for more than a week will lead to a significant decline in basal metabolism. It's not easy to return, it's easy to rebound.
Second, I sorted out the differences between different juices for you. Cold-pressed juice is the most expensive and has the most nutrients. Followed by NFC juice (usually a bottle of fruit for more than a day), and finally concentrated and reduced juice. The above three kinds of fruit juices, although far less than fresh fruits, still retain some minerals, pectin and antioxidants. What needs to be avoided is the low-concentration (below 40%) juice drinks and fruity drinks that I finally shared with you. These basically have no nutritional value, and because of the proportion of sugar added.
More, it can be said that it is junk food.
Fifth, use the right skills to give consideration to health and stomach.
First of all, too much salt has a bad effect on skin and health. If you want to avoid this situation, you should pay attention to reducing salt. Reason: Sodium can make salt stay in the body and cause edema. Because of osmotic pressure, if you eat too salty, the water in the body tissue will decrease, resulting in water loss and dry skin. Eating more fruits to supplement A is beneficial to the elimination of sodium. Eating too salty can induce high blood pressure and have the risk of gastric cancer. In addition to salt, soy sauce, chicken essence, pickles, pickles and other seasonings do not contain salt, so be sure to know fairly well.
Second, there are two ways to reduce salt and make it delicious. The first is to choose wisely, and the second is to use wisely. Wise choice means choosing low-sodium products and choosing higher-grade and better-quality seasoning products. Using it skillfully and adding salt after cooking is to reduce the chance of salt infiltrating into the ingredients, leave the taste on the surface and satisfy the taste buds. With all kinds of low-fat and low-salt spice powder, vinegar mustard and onion, ginger and garlic, you can eat a good taste.
Sixth, how to eat collagen on the face?
Collagen exists in connective tissues of animals such as cartilage and tendons, but not in plants. The quality of amino acids decomposed by collagen is not as good as that of fish and milk beans. Oral collagen is hydrolyzed into short-chain amino acids, rather than directly increasing collagen.
First, if you want good skin, you must first have a good stomach. Regular diet is the key to maintaining the stomach. If you are really busy at work and can't guarantee the meal time, you must remember to add more meals (milk, fruit, cereal) to soothe your stomach.
Second, good skin needs a lot of good nutrition. Vitamin A (orange fruits and vegetables, animal liver) is related to rough and dry skin and immunity. Vitamin C is an indispensable raw material for collagen synthesis. Vitamin E (nuts) can improve the skin's antioxidant capacity. B vitamins (whole grain meat, eggs, milk) are related to skin cell renewal, and lack of them can easily induce inflammation. With fish, eggs and milk beans with high nutritional density, as well as fresh vegetables, fruits and whole grains, you can gradually get good skin through these good feeding, so eating well is the core key to beauty.
Seven, staying up late, aging and malnutrition, how to save with diet?
First, although aging is inevitable on the whole, we can take the initiative to make aging come later. Difference: gene, environment (skin care, diet)
Secondly, from the study of biomolecules, it is found that the telomere length of DNA protection is an important reference index of aging. Positive attitude, moderate exercise (low waist-hip ratio) and scientific diet can increase the length of telomeres, that is, delay aging. (Enhance telomerase, enhance its activity)
Third, according to the diet structure of 2 1 1, two punches of vegetables, one punch of staple food, one punch of protein, and eating natural food. (gold)
Causes of unsatisfactory skin: anemia caused by iron deficiency in food; Malnutrition caused by indigestion or insufficient nutrient intake; The intake of dietary fiber, minerals and important antioxidants in food is too small.
Eight, beauty beauty's health care products, reliable?
First, the nutritional value of collagen is not excellent. At the same time, you can't eat collagen and supplement the collagen on your face. Rich fruits and vegetables bring vitamin C, adequate sleep and peaceful hormones, which can help collagen synthesis effectively.
Water should be carefully adjusted in living habits.
Second, products related to active protein, products related to detoxification, and products claiming to extract anti-aging ingredients from some healthy foods are mostly unreliable. Although we can't stop aging, we don't take the initiative to overdraw our bodies and blindly pursue health care products, but pursue higher quality food and life and have a better attitude. All these can help us grow old gracefully, healthily and happily.
Nine, the original jujube can't replenish blood and iron?
Balanced nutrition: two fists of coarse grains (B vitamins), 300ml milk (calcium), palm-sized lean meat (iron, B 12) and a catty of vegetables (dietary fiber, oxide).
Girls need 20 mg of iron every day, and the iron in the diet is relatively simple.
Divided into two categories. Iron in animal foods (red blood, viscera and lean meat) exists in the form of heme iron, which has high absorption and utilization rate and is very beneficial to iron supplementation. However, the absorption rate of iron in plants (jujube, brown sugar, sesame and nuts) is generally low. Vitamin c can help iron absorption.
First, only eat lean meat, high protein and low fat, rich in iron and vitamin A, B 12.
Second, control the amount of 50 ~ 75 g (the size of playing cards) every day, and stew and stir-fry are better than frying and baking.
Ten, cucumber tomatoes every day, why malnutrition?
First, the nutritional content of cucumbers and tomatoes is not high, and the body really can't be satisfied just by eating.
Second, remember to eat vegetables for breakfast, which will make it easier to get full marks on vegetables (six taels to a catty of vegetables every day).
Third, although nutritional supplement is necessary, we must learn how to eat well.
Eleven, learn to scientifically choose nutritious dairy products.
Every day, 300ml of milk, 250g of yogurt or 30g of cheese should be taken to supplement high-quality protein to meet the calcium intake.
Yogurt will decompose lactose in milk into lactic acid during fermentation, which will solidify chromium protein in milk. Drinking milk will burp and diarrhea, indicating lactose intolerance. It is recommended to drink yogurt.
The intake of sugar should not exceed 25 grams per day.
Let me give you an example: for example, if you pick up a bottle of fruit yogurt and look at it, the nutrient composition table shows that the carbohydrate is 13g, which means that this yogurt contains 13g of carbohydrate per 100g. 13-5 (original content) = 8, that is to say, this yogurt adds 8g of sugar per 100g. If this bottle of yogurt is 300g, it is 24% sugar.
First, drinking milk with flatulence and diarrhea can completely replace yogurt, but you must find "fermented milk"
Second, through the key information on the back of yogurt, such as product type, ingredient list, nutrient composition list, etc., find a good yogurt.
Third, we must recognize those milk with low nutritional value.
Drinks
Twelve, eat healthy fat, have good skin, beautiful.
First, fat has important physiological functions, and you can't completely exclude it. However, because fat is the source of the fragrance that tempts you to eat, you should not be vigilant and learn to control it deliberately. Second: Fat From the two dimensions of essential fatty acid content and saturation, it is suggested to keep three oils at home, two oils with high essential fatty acids (linoleic acid (corn oil, peanut oil and soybean oil) and linolenic acid (linseed oil cold salad), and one oil with high monounsaturated fatty acids (olive oil and tea oil cold salad). For example, the home can be a combination of corn germ oil, linseed oil and olive oil; It can also be a combination of soybean oil, linseed oil and tea oil. Just make sure there are all three types. Third: 2.5 spoonfuls of cooking oil per person per day, about 25g, is the authoritative recommendation of China Nutrition Society. Therefore, gradually reduce the frequency of eating out.