Well, before it's too late, let's have a look.
Ah, no, more? Recording women? /p & gt；
Protein: Carbohydrate: fat should be 5:4: 1.
Breakfast: lunch: dinner after training: dinner should be 3:2:3:2.
Choose coarse grains for carbohydrates, which is not easy to brush, but you must not stop eating meals once every two or three days. Providing essence for the human body will make the spleen and stomach look good, and will not lead to fat loss and yellow skin.
People with weak milk should try not to drink "milk" at night The habit of drinking milk came from abroad, and foreigners' constitutions are different from ours. China people have mild constitutions, so they are suitable for eating mild food. We can't stand this cold food at all. In order to supplement calcium, people drink milk every day and like to drink it before going to bed at night. Milk is cloudy and cold, and night is also the heaviest time of the day. As a result, it will only add yin to the yin, and there will be less yang. "
Yogurt is better than milk.
In order not to lose weight, it is possible to supplement peanuts and beans every day.
Drink more warm water.
Don't eat salad for three days before menstruation.
Eat chicken skin once a week. Although it has a lot of calories, there is collagen, which girls know.
Duck meat should be eaten less or not, especially for people with cold body. It has a lot of heat and it is cold. However, it doesn't matter if angry people eat occasionally.
Ps: This cookbook is friendly to students who eat salad at school. Students without salad can choose their diet according to the template provided.
Here comes the template.
Breakfast: one carbohydrate/one protein+one protein+one fruit (don't choose sensitive food and fruit with little juice)+one nut.
Lunch: a staple food (coarse grains or 50g rice)+a chicken/fish/beef+a non-meat protein (scrambled eggs with tomatoes and the like)+a green vegetable (green vegetables/broccoli and the like). The dishes bought in the canteen are high in oil and salt, so be sure to rinse them with free soup or water several times. Those babies who really emphasize the taste will divide the rice in half and use the half to absorb the oil in the dish.
Dinner: one fruit+protein/nuts, one water when hungry, lemonade and so on.
Meal after exercise: a small piece of dark chocolate/a banana
Before going to bed: a calcium tablet.
Elaborate recipes
Monday: Breakfast: a cup of freshly ground soybean milk+an apple+an egg (eat protein in the morning without class, and eat it all in class) +20g nuts.
Lunch: one salad, one corn, one tuna, one red bean, one cucumber, one lettuce, one carrot and one walnut without sauce! Buy vinegar yourself! The heat of the sauce will really, really, really make people collapse.
Dinner: a bag of black sesame paste+an orange.
Tuesday: Breakfast: sugar-free instant oatmeal 30g (two tablespoons)+apples+eggs+nuts 20g.
Lunch: sweet potato+meat+scrambled eggs with tomatoes+stir-fry.
Dinner: a bag of yogurt+an orange+a walnut.
————————————————————————————————————
Wednesday: Breakfast: oat 30g+ apple+egg white+walnut.
Lunch: 50g+ rice+one tofu+one meat+one broccoli+one walnut.
Dinner: a bag of black sesame paste+an orange.
————————————————————————————————————
Thursday: Breakfast: a cup of soybean milk+an apple+an egg+a walnut.
Lunch: half a corn+meat+cucumber scrambled eggs+kelp.
Dinner: half a corn+an orange.
————————————————————————————————————
Friday: Breakfast: a cup of soybean milk+an apple+an egg+a walnut.
Lunch: salad, purple potato, macaroni, tomato, mushroom, cucumber, purple cabbage, vinegar.
Dinner: a banana+a bag of yogurt.
————————————————————————————————————
Saturday: Breakfast: oatmeal 30g+ apple+milk.
Lunch: leisure (less oil and less salt)
Dinner: black sesame paste+banana
Sunday: Breakfast: a glass of milk+an apple+a walnut.
Lunch: Bring your own salad.
Dinner: a glass of milk+a banana.
I remember that during the fat reduction period, one or two days a week, the total dietary calories exceeded your metabolism, that is to say, you should eat more, because your body needs a lot of nutrients, and when your excretion is abnormal, most of them are because you eat less, so you should calculate your calories and eat more in these two days, but don't eat ice cream or barbecue, or hey hey, you know.
Diet must be combined with exercise.