1, one bottle of milk per person per day.
Add a bottle of milk every morning after breakfast or before going to bed 1 hour to form the habit of drinking milk. Milk is rich in calcium. According to literature reports, the occurrence and development of atherosclerosis, hypertension, colon cancer and Alzheimer's disease are all related to calcium deficiency. As for people who can't drink milk because of the lack of lactase, they can drink yogurt instead.
2. One egg per person per day
Lecithin in egg yolk can reduce blood viscosity and avoid cholesterol deposition. The essential amino acids provided by eggs are very suitable for human needs.
3. Eat beans and bean products every day.
Beans and bean products can not only help solve malnutrition, supplement protein needed by human body, but also prevent overnutrition, unlike eating meat, which will increase cholesterol. Among them, soybean has the highest protein content and the best quality among existing crops.
4. Create conditions to eat marine fish
Marine fish oil is rich in unsaturated fatty acids, which can reduce blood fat. When polyenoic acid is combined with cholesterol in blood, it can reduce platelet aggregation, reduce blood viscosity and effectively eliminate fat deposition in blood vessels, so it is a "scavenger" of blood vessels.
5. Eat more poultry and less pork.
Protein in livestock meat and poultry meat is an animal protein and an essential nutrient for human body. But pork has a fly in the ointment, which contains a lot of saturated fatty acids. So nutritionists are in favor of eating more chickens and ducks, not that pork can't be eaten, but that eating less pork is good for your health.
6. It is best to eat 500 grams of vegetables (including 50- 100 grams of fruit) every day.
Vegetables and fruits are rich in vitamins and minerals, and dietary fiber. It can not only prevent constipation, but also reduce the damage of harmful substances in feces to intestinal wall to prevent intestinal cancer, prevent obesity and improve lipid metabolism.
7. Mushrooms should be included in the diet.
Mushroom foods such as shiitake mushrooms and auricularia auricula contain more protein than ordinary vegetables, and have an appropriate proportion of essential amino acids and various trace elements. Long-term consumption can play a very good health care role.
8. Salt is a double-edged sword.
Many studies show that salt deficiency is not enough; But a high-salt diet is even worse for human health. High salt is one of the culprits of gastric ulcer and gastric cancer. High sodium is especially obvious for the increase of blood pressure. In addition, a high-sodium diet can also lead to calcium loss. Change the bad eating habit of "salty is fresh" and strive to control the monthly salt intake of a family of three at about 500 grams.
9. Control the high-sugar and high-fat diet
According to the physiologist's observation, if everyone adds one tablespoon of sugar (15g) and one tablespoon of oil (15g) every day, they will gain weight 10kg a year. Less fat is not good, more fat is harmful.
The average adult takes 2 tablespoons (about 30 grams) per person every day; Obesity, hyperlipidemia and other patients take 1 spoon per person per day.
Second, the unexpected effect of women often eating potatoes
Potatoes can keep pace with time.
Potatoes are nutritious and anti-aging foods. It is rich in B vitamins such as vitamin B 1, B2, B6, pantothenic acid, and a lot of high-quality cellulose, as well as trace elements, amino acids, protein, fat and high-quality starch. People who often eat potatoes are healthy and grow old.
Potatoes can lose weight
Don't worry about excess fat when eating potatoes, because it only contains 0. 1% fat, which is the lowest fat content in all hungry foods. Eating more potatoes every day can reduce fat intake, let the body gradually metabolize excess fat, and eliminate your worries. Potatoes have wonderful effects on human body. Thin people get fat when they eat, and fat people get thin when they eat. "A regular diet will make them slim.
People who think that their figure is not ideal enough, as long as they list potatoes as a must-eat food every day for a period of time, they can get the effect of "getting more greedy and getting more beautiful". However, dieters should pay attention to eating potatoes as a staple food, not cooking. Just eat a medium-sized 1 at a time.
Potatoes are natural beauty products.
Potatoes have a good skin care and beauty care function. Fresh potato juice is directly applied to the face, and the whitening effect is remarkable. In hot summer, people's skin is easily sunburned and tanned. Potato juice has obvious stain removal effect and no side effects.
Potatoes also have a significant cosmetic effect on the skin around the eyes. Sticking the cooked potato slices to your eyes can reduce the puffiness of the lower eye bags. Cutting potatoes into pieces and applying them to your face has a good effect of beauty and skin care and reducing wrinkles. Young people's skin is full of oil secretion, and they are often troubled by acne and acne. Applying fresh potato juice to cotton can solve this problem.
Third, drink three kinds of wine that are healthy and suitable for women
It is easy to get cold hands and feet in winter, because blood can't reach the limbs. Drinking some wine this season can achieve the effect of warming up. What kind of wine is suitable for women's winter diet? Today, Bian Xiao recommended five kinds of health wine suitable for women to drink.
Bailey Irish cream
Baili liqueur is distilled by mixing colorless spirits, brandy, gin or other distilled spirits with pure fruit juice squeezed from natural materials such as fruits, flowers and plants. The alcohol content is not high and the taste is sweet. Bailey liqueur can be drunk with ice or crushed ice, soda water or even milk and ice cream.
The popular drinking method in the club: use the smallest white wine glass, fill 5/6 Bailey liqueur, and then pour 1/6 vodka. Baileys will sink to the bottom of the glass. Then light vodka on the cup surface, insert a straw and drink Bailey liqueur as quickly as possible.
Fruit wine
Fruit wine refers to wine made from fruits other than grapes. The main raw materials are apples, pears, cherries, blackcurrants, strawberries, plums and kiwis. The brewing method of fruit wine is basically the same as that of wine, that is, the fruit is crushed, squeezed and fermented with yeast, and the alcohol content is 5-6% to 15- 16%. Retains the unique personality and sweetness of the fruit, so it has a relaxed and pleasant feeling when drinking.
Fruit wine is very suitable for women to drink and is good for the heart. It is also good to drink it every day as a health wine.
Cocktails
The so-called cocktail is actually mixing wine, which generally refers to mixing spirits with fruit juice, soda water and so on. And occasionally add cream, eggs and other materials, which greatly reduces the alcohol content of spirits in disguise, so it is more popular with women.
The taste of cocktails will change according to the bartender's idea. In order to increase the color and beauty of cocktails, we also pay great attention to decoration.
Fourth, the best choice for healthy slimming
Having a beautiful figure is the eternal pursuit of every beauty-loving woman. Try all kinds of slimming tea, slimming cream and slimming recipes. I don't know how many people have embarked on the road of slimming. However, after experiencing hunger and temporary joy, many people fall into the confusion of being fat and thin for a while. What's more, some people fall into the misunderstanding of slimming. While experiencing the joy of losing weight, symptoms such as cycle disorder, menopause, depression and anxiety, difficulty in concentration and insomnia also follow.
The pursuit of beauty should not be at the expense of health, so what kind of weight is ideal for health for individuals? It can be measured by body mass index (BMI), that is, weight (kg)/ height (m), and the ideal BMI is between 18.5 and 2 1. The test of body composition, that is, analyzing the proportion of water, fat and lean tissue in the body, is a good way to test the metabolism of the body.
The metabolism of the body is the key to affect the weight. Why do two people who eat the same food get fat and one doesn't? Simply put, people with high metabolic rate lose weight, while people with low metabolic function tend to gain weight. In other words, the best way to lose weight permanently is to improve the body's metabolic rate and put the body in an effective mode of burning fat.
Metabolic rate is the rate at which the body burns calories (food), which will change, depending on the amount of exercise of the body. For example, when sleeping, slow metabolism is only used to maintain basic physiological functions such as breathing and heartbeat. We call the metabolic rate at this time basal metabolic rate, which decreases with hormone imbalance and age.
Controlling the frequency and quantity of food intake is a good way to improve metabolism. The most ideal way is:
Eat less and eat more meals, three main meals and two snacks, with an interval of about three hours, which can not only keep blood sugar stable, but also avoid the pressure brought by hunger. As for the amount of dinner, it is suggested that breakfast, lunch and dinner decrease in the order of large, medium and small. Dinner should be at least eaten, and it is best not to eat after eight o'clock. If you are hungry in the middle of the night, you can drink a cup of yogurt or skim milk before going to bed.
5. What are the most "oily" foods?
Whenever people face a sumptuous dining table, taste delicious food and enjoy fish and meat, they turn a blind eye to some fruits and vegetables. In fact, these fruits and vegetables have the reputation of "lipid-lowering drugs" at the dinner table.
Cucumber: crisp and delicious, it has the functions of clearing heat, quenching thirst and diuresis. The cellulose it contains can promote the intestinal discharge of food waste residue, thus reducing the absorption of cholesterol.
Cucumber also contains a substance called "propanol diacid", which can inhibit the transformation of sugar into fat in the body, and has the functions of losing weight and regulating lipid metabolism.
Eggplant: contains a variety of vitamins, especially purple eggplant contains more vitamin P, which can enhance cell adhesion and improve microvascular elasticity. Medical research shows that eggplant can reduce cholesterol and prevent vascular injury caused by hyperlipidemia, and can be used as an adjuvant treatment for diseases such as hypertension, hyperlipidemia and arteriosclerosis.
Mung bean: a good summer product, which has the functions of lowering blood fat, protecting the heart and preventing coronary heart disease. Animal experiments show that mung bean can effectively reduce serum cholesterol, triglyceride and low density lipoprotein, and obviously alleviate coronary atherosclerosis. Clinical practice has also proved that patients with hyperlipidemia eat mung beans in moderation every day, which has obvious cholesterol lowering effect.
Lentinus edodes: It can help digestion, remove fat and lower blood pressure. The cellulose contained in it can promote gastrointestinal peristalsis, prevent constipation and reduce the absorption of cholesterol in the intestine. Lentinus edodes also contains nucleic acids such as lentinan, which can promote cholesterol decomposition. Eating mushrooms regularly can reduce total cholesterol and triglycerides.