Principle 1: heat energy distribution should be reasonable.
On holidays, many people like to sleep late. When they wake up at nine or ten o'clock, they naturally can't eat breakfast, so they wait for a big meal at noon to satisfy their appetite. This is definitely not desirable. During the festival, the proportion of heat energy for three meals a day should be reasonable, and skipping breakfast for lunch and dinner is excessively consumed, which is easy to lead to obesity due to metabolic overload.
Holiday breakfast should be based on high-protein food (a bag of milk, an egg, porridge), with some vegetables and fruits, which is more reasonable. You can also have some coffee or tea to refresh yourself. I suggest that the most reasonable calorie allocation for three meals is: breakfast accounts for 30%, Chinese food accounts for 40%, and dinner accounts for 30%.
In addition, for friends who want to control their weight and lose weight, they should also properly control their daily total calorie intake, especially reduce the intake of high-calorie foods such as peanuts, walnuts and sesame seeds, and reduce the intake of snacks. (Source: Amy. com)
Principle 2: Supplement high-quality protein.
Around May 1 ST, the yang was born, and the functions of human tissues and organs became increasingly active, increasing the intake of nutrients. Proper intake of high-quality protein such as meat, eggs and milk can not only enhance physical strength and vigorous energy, but also dispel "spring sleep", because high-quality protein is rich in tyrosine that can make the brain awake and alert.
We advocate eating soy products in moderation, but we should avoid eating a lot of high-protein food at parties, otherwise it will cause overnutrition and increase the burden on the kidneys. Gout patients should pay more attention to the intake of high-protein substances.
Principle 3: The diet should be light and mild.
Traditional Chinese medicine emphasizes nourishing yang in spring and summer. At this time, we should reduce the intake of oily food and choose light and mild low-fat food. Vegetable oils such as peanut oil, soybean oil and olive oil are selected for cooking, and the daily dosage is not more than 25g. Use less fried food to avoid obesity, fatty liver and hyperlipidemia. You can eat more fungi, such as black fungus, tremella, mushrooms, mushrooms and so on.
Auricularia auricula is rich in mineral calcium, which plays a leading role in the function of human muscle, heart, brain and other cells; Tremella fuciformis is rich in tremella fuciformis polysaccharide, which can improve the phagocytosis of human guardian macrophages; Mushrooms contain mushroom polysaccharides, which can resist the invasion of Pseudomonas aeruginosa. When viruses are active in spring, many viruses will enter the human body. Edible fungi are natural health nutrients in spring, and eating more edible fungi can also increase the anti-virus ability of human body.
Principle 4: Eat more foods rich in cellulose and minerals.
Choosing foods with high cellulose and mineral content and increasing the intake of yellow-green vegetables and seasonal fruits can not only supplement the deficiency of vitamins and inorganic salts, but also fully meet the needs of human liver. Shepherd's purse, rape, celery, spinach, Malantou, wolfberry head, Toona sinensis, dandelion, etc. It has the effects of clearing away heat and toxic materials, cooling blood, improving eyesight, promoting defecation, invigorating spleen and appetizing.
Proper consumption of onion, ginger, garlic and leek can dispel the yin cold, have the function of sterilization and disease prevention, and reduce the occurrence of colds.
Principle 5: Pay attention to the collocation of main and non-staple foods.
When friends have dinner together, many people only eat meat dishes instead of staple food, which does not meet the health-keeping style and nutritional needs. Staple food is the main source of our daily energy. Eating more and less staple food will lead to obesity, but not eating staple food will not get enough energy for normal activities, which will easily lead to weak and unhealthy physique.
Therefore, to ensure the right amount of staple food for each meal can ensure adequate physical strength and not be obese. Therefore, we should follow the principle of more staple food and less non-staple food.
Principle 6: Pay attention to the matching of coarse and fine grain.
Modern people eat a fine diet, eat more flour and rice, and rarely set foot in miscellaneous grains. In fact, although polished rice and refined noodles taste good, the skins rich in B vitamins, calcium, zinc, iron and dietary fiber are removed during processing, which easily leads to the lack of vitamins and trace elements. However, millet, oats, sorghum, yam, taro and other cereals are rich in nutrition.
Therefore, the combination of coarse and fine grains, while enjoying the delicious food made in flour and rice during the festival, can effectively ensure adequate nutritional intake.
Principle 7: Pay attention to the collocation of meat and vegetables.
Four-legged pigs, beef and mutton, two-legged chickens, ducks and geese, one-legged fungi, fish without legs, bean products, fruits and vegetables with roots, stems, leaves, flowers and fruits. This is a nutritious, healthy and delicious food. Generally speaking, whether eating or storing, the ratio of meat to vegetarian food is 1: 4, and the ratio of meat with four legs, two legs, one leg and no legs is 1/4.
Principle 8: Pay attention to acid-base collocation.
With the improvement of people's living standards, the intake of acidic foods such as meat, eggs, poultry, fish and shrimp is increasing day by day, which leads to acidic internal environment in human body and easily leads to various metabolic diseases. Therefore, we should increase the intake of carrots, spinach, celery, cauliflower, rape, lettuce, lotus root, bell pepper and other seasonal vegetables, fruits, beans and their products, milk and other basic foods every day to maintain the body's acid-base balance, enhance human immunity and avoid diseases.
Principle 9: Pay attention to lean collocation.
A healthy diet should be lean and easy to digest every meal. You can use shredded pork, minced meat, stewed meat soup, meatballs and other methods, or stew with some nutritious foods, such as stewed kelp with pork spine, stewed pork liver with spinach, fried pork slices with lettuce, laver and egg soup, etc. Eating dry food all the time is bad for one's stomach. According to the specific situation, the combination of dryness and thinness can not only increase satiety, but also help the human body to digest and absorb. Remember that "drinking soup before meals makes you slim and healthy".