Monday

Breakfast: 4 pieces of milk, 250 ml boiled eggs, 1.

Lunch: rice, two tomatoes, eggplant and cucumber, and ears.

Dinner: vegetarian noodles

Tuesday

Breakfast: sesame paste roll 1 millet porridge boiled peanuts 1 butterfly

Lunch: Rice, 2 fried broccoli with shredded chicken and fresh mushrooms.

Dinner: steamed bread 1 minced meat, melon, garlic and cabbage.

Wednesday

Breakfast: 4 slices of beef sauce 1 250 ml of milk.

Lunch: Assorted fried rice, tomato and egg soup.

Dinner: 50 grams of chopped green onion rolls 1 dried celery, two peppers and shredded potatoes.

Thursday

Breakfast: steamed stuffed bun 1 two bean curd 250g.

Lunch: two mushroom stew rice and chicken wings rape.

Dinner: fried cake 1 stewed lentils with kelp powder.

Friday

Breakfast: sandwich, 2 servings of milk, 250ml of boiled eggs, 1.

Lunch: fried liver-tip seaweed and cabbage with red bean rice

Dinner: wonton and cold radish.

Saturday

Breakfast: fried dough sticks 1 half soybean milk 250-300ml with a little pickles.

Lunch: 75g home-cooked cake with shredded pork, green pepper and vinegar boiled bean sprouts.

Dinner: fried zucchini, coriander and shredded beans with mung bean porridge.

Sunday

Breakfast: fried zucchini, coriander and shredded beans with mung bean porridge.

Lunch: rice 1, two halves, grilled hairtail, stir-fried with three shreds.

Dinner: vegetarian dumplings 15 cold cucumber, garlic and auricularia.

Recipe case

Many people have started a new round of weight loss plan to lose the fat hidden under thick clothes in winter. When it comes to losing weight, many people have experienced the pain of "starvation". In fact, the main reason why people get fat is "excess calories", not "excess nutrition". Many people who gain weight in winter have the problem that there are too many thermal nutrients such as sugar and fat, but not enough nutrients beneficial to weight loss. In addition, lack of exercise is also an important factor in getting fat in winter.

Obesity not only affects body shape, but also brings a burden to health. However, the incorrect way to lose weight is likely to bring more serious diseases. Therefore, weight loss cannot be at the expense of lack of nutrition, because the long-term lack of minerals and vitamins will reduce people's resistance, easily infected by viruses, and bring unnecessary trouble. Losing weight without losing health is the most important thing. Therefore, improving diet structure, choosing low-energy drinks, controlling fat intake, supplementing slimming nutrition and cooperating with vector exercise can avoid the pain of dieting and easily achieve the effect of "slimming and beautifying".

In order to make you a slim beauty healthily and scientifically, we have specially launched one of the quality slimming series-SRPing, NOFAT! According to the seasonal characteristics, this paper introduces the practical knowledge of losing weight from food to exercise, from body shaping to health care. All the contents are carefully selected, simple and clear! I hope it will help you who want to make a big change in spring.

XDJM, bid farewell to body fat and welcome a beautiful summer. Let's act!

Spring is rippling-diet

In spring, everything revives and is full of vitality everywhere. At this time, the tissues and organs of the human body are active and need a lot of vitamins and minerals to supply the body. Therefore, to lose weight in spring, we should adjust our diet reasonably, take in enough vitamins and minerals, and choose some foods suitable for spring purposefully.

So, which foods are best for spring? Listen slowly: in spring, you should eat more foods that are warm and germinated. Sour foods are also good for the liver, such as pineapple, jujube, orange and kiwi, because the five flavors of food (sour, bitter, sweet, pungent and salty) correspond to the liver, heart, spleen, lung and kidney of the human body; Eat more seasonal vegetables in spring, such as bean sprouts, garlic sprouts, bean sprouts, leeks and bamboo shoots. Eat more seasonal fruits in spring, such as strawberries, cherries, plums and apricots. Honey and royal jelly in spring are the best spring gifts that nature gives to human beings. Drinking a cup of honey water every morning is good for long-term health. Foods that help the liver detoxify, such as mung beans, soy milk, ginger, etc. Soybean milk is a traditional health food in China, which can not only enhance immunity, but also prevent cancer, reduce blood fat and detoxify. Eat more sweets to protect the liver, such as fruit and honey; Eat more vegetables. Chinese medicine believes that the five colors of "green, red, yellow, white and black" correspond to the "liver, heart, spleen, lung and kidney" of the human body, so we should always eat various green vegetables in spring to nourish the liver.

In addition, we have carefully selected some delicious and nutritious vegetables and fruits for the mint diet. Introduce them to friends who love food! Isn't it tempting to lose weight with food? Is there anything delicious to see?

1, pineapple

efficacy

Lose weight and clear intestines beauty and health care

principle

Pineapple contains almost all the vitamins needed by human body, 16 natural minerals, and can effectively help digestion and absorption.

◆ The secret of pineapple weight loss lies in its rich juice, which can effectively hydrolyze fat.

◆ Bromelain can effectively decompose protein in food and increase gastrointestinal peristalsis.

Rich vitamin B can effectively nourish the skin, prevent chapped skin, moisten the brightness of hair, at the same time, it can also eliminate the tension of the body, lower blood pressure, enhance the body's immunity, and prevent colds and bronchitis.

sensitive

Raw materials:

200ml pineapple juice, a small pineapple,100g strawberry, a fresh orange and half a lemon.

Composition:

Add a teaspoon of honey according to personal taste.

Exercise:

1. Take the container for ice treatment, pour the pineapple juice into the frozen layer and cool it for 45 minutes.

2. Peel the pineapple and cut it into pieces. Wash the strawberry and cut it into pieces. Put it into a blender. Juice the orange and half a lemon. Add honey and stir well until all the mixture is uniform.

Features:

Pure natural delicious juice

Raw materials:

200g rice (you can choose Thai fragrant rice), chicken 100g, onion 1, pineapple 1, marinated tofu 200g, lemon 1.

Seasoning:

A little curry, salt and pepper.

Exercise:

1. Cook the rice, try to keep the rice grains non-sticky, add a little salt, stir well and cool for later use.

2. Slice the onion, dice the chicken and stir fry (tip: don't put too much oil).

3. Cut the pineapple in half, carefully take out the pulp and put the shell aside for later use.

4. Dice the pulp and dried bean curd, put it into the cooked rice, add curry, salt and pepper and stir.

5. Take the pineapple shell, put the fried chopped green onion and chicken in the bottom layer, and then fill in the rice mixture.

Features:

Healthy, nutritious and delicious, who says that food and weight loss can't be balanced?

2. green papaya

efficacy

Weight loss, breast enhancement, beauty

principle

Papaya enzyme can not only decompose protein and sugar, but also decompose fat. By decomposing fat, you can remove fat, reduce mast cells, promote metabolism, and excrete excess fat in time, thus achieving the goal of losing weight!

◆ Papain rich in papaya is very helpful for breast development. Papain, which is rich in breast enhancement hormone and vitamin A, can stimulate the secretion of female hormones, stimulate the secretion of estrogen by ovaries, make breasts smooth, and achieve the purpose of breast enhancement.

◆ The content of vitamin C in papaya is 48 times that of apple! Coupled with the digestive ability of papain, it can excrete toxins from the body as soon as possible, which is very good for refreshing the skin from the inside out. Papain contained in papaya can promote skin metabolism, help dissolve sebum and aged keratin accumulated in pores, and make skin look brighter and fresher!

sensitive

Raw materials:

Papaya150g, milk 200ml. (about 1 mug), a teaspoon of honey.

Exercise:

1. Peel papaya and cut into pieces.

2. Add 200cc of fresh milk to the blender, add appropriate amount of honey, and stir for a few minutes at medium speed.

Tips:

1. Leave it for no more than 25 minutes to ensure the best flavor.

2, fresh papaya is sometimes slightly bitter, which is a normal phenomenon, please feel free to eat.

Features:

Refreshing and delicious, shaping the devil's figure!

Raw materials:

Tremella 15g, papaya (medium size, preferably naturally smoked) 1, red dates, crystal sugar.

Exercise:

1. Tremella is soaked in clear water and washed;

2, papaya peeled and seeded, cut into small pieces;

3. Wash the red dates, put them in a saucepan together with tremella and rock sugar, add appropriate amount of boiling water and stew for 20 minutes before eating.

Features:

Smooth and refreshing, nourishing beauty, weight loss, breast enhancement and beauty at the same time, why not?

3. Flower porridge

Spring is here and flowers are in full bloom. Ladies who love beauty and fashion, why not take advantage of the warm spring season in bloom to smell the flowers and feel the romance and beauty brought by flowers in their mouths? Here is a special recommendation for a healthy and natural cauliflower porridge ~

Want to praise more delicious flower porridge?

Efficacy:

Flowers contain a variety of vitamins, carotene, calcium, phosphorus, iron and other minerals, which have a certain effect on losing weight, enhancing the detoxification ability of the liver, promoting growth and development, and tenderizing the skin.

Raw materials:

50g of fresh vegetables (dried10g), 50g of japonica rice, and appropriate amount of brown sugar.

Exercise:

1, add 500 grams of water and cook porridge with slow fire.

2. When the porridge is thick, add vegetable oil and see that there is oil on the surface. Take it in the morning and evening.

Features:

Sweet taste, refreshing taste and slim figure are just around the corner!

Weight loss exercise

Eating and drinking during the Spring Festival is a common occurrence. Big fish and big meat get greasy feeling and fat accumulation, and their weight also rises linearly. Losing weight after years has become a syndrome. The holiday is over, so get rid of all the fat!

Spring fat consumption plan

Problem: Excess calories can't be consumed, which is converted into fat accumulation in the body.

Countermeasure: Consume excess fat

Aerobic exercise can burn fat effectively. For example, swimming, running, walking and cycling are all effective. What is aerobic exercise? Come and test it.

In order to "get immediate results", we should increase the amount of exercise and be out of breath, so that aerobic exercise becomes anaerobic exercise, which not only can't burn fat, but is harmful to our health.

Recommended: Healthy "fat burning exercise" and outdoor exercise, combined with diet and nutritious food, refusing midnight snack, and sticking to it, can not only lose weight, strengthen heart and lung function, exercise muscles, but also nourish body and mind, return to a relaxed body, and embrace spring with a beautiful and slim figure!

1, a simple 20-minute fat burning exercise

warm up

1-3 minutes: sprint (80 to 100 meters per minute)

Minute 4: Stop, take two steps to the left and squat down. Then turn right and do it for one minute.

Minute 5: Walk with the heel to strengthen the muscles in front of the tibia and avoid Gaskin's pain. When walking, your arms naturally swing to both sides.

Run/jump rope

6-7 minutes: run at a moderate pace (the speed is about 130m per minute, or run at 100m for 50 seconds).

8-9 minutes: Pick up the skipping rope and start jumping while running. If beginners are not familiar with this kind of running rope, they can jump in place first, and then try to run slowly.

Minute 10: Run in the middle step (100 meters for 50 seconds) 1 minute without skipping rope. If you feel tired during this period, you can turn running into walking.

Jumping box

Minute 1 1: Put your legs together, jump up and land to form a diamond square-first forward, then right, then left, then forward. Swing your arms to help jump. Jump to 16 group clockwise, and then jump to 16 group in the opposite direction.

Minute 12- 14: Run at a moderate pace (run at a speed of 40 seconds or 50 seconds 100 meters).

Minute 15: Repeat the board exercise.

Fork-legged puppet jump

Minute 16: Do 25 puppet jumps-a. Keep your hands straight and jump with your legs apart; B. Jump with your feet crossed (right foot crossed in front of your left foot), arms crossed in front of your chest, and then change your left foot crossed in front of your right foot.

Minute 17- 19: Jogging in big strides, very slow, just like slow motion. When running, try to pull your hind legs forward and jump a little farther. Doing so helps to exercise the gluteal muscles.

Minute 20: Repeat the puppet jump. Walk for 5 to 10 minutes to stretch and relax as a rest and relaxation.

Step 2 fly a kite

Flying kites in spring is also a physical activity beneficial to human health.

Promote metabolism. People stay indoors for a long time in winter, and their blood is stagnant. When they fly kites outdoors in spring, they can breathe fresh air with high negative ion content, clear their heads and speed up metabolism.

Promote blood circulation. When flying a kite, you can walk slowly or run fast. Different priorities will change your relaxation, which can promote blood circulation and is a good whole body exercise.

Protect your eyesight. Flying a kite with your head up and your eyes farsighted can regulate eye muscles and nerves, eliminate eye fatigue, prevent myopia and achieve the purpose of protecting your eyesight.

skill

You must pay attention to safety when flying kites to prevent trauma and traffic accidents.

3. Spring outing: the most nourishing exercise.

Spring is a season with changeable temperature. From the winter of deep sleep and depression to the spring of reviving passion, this great change will bring some influence to people's psychology. Spring outing is the best choice to nourish the body and mind, and its benefits are as follows:

Release the pressure and let go of the mood. Being between mountains and rivers, away from the hustle and bustle of the city and the pressure of work, people's tension and anxiety can be released, and they can gain confidence and wisdom and actively meet challenges.

Stimulate thinking and sprout innovation. Stimulate the happiness center of the human brain, thus making people feel comfortable and happy.

Stimulate love and aesthetic taste. Spring outing is the easiest way to get close to nature and feel the feelings of nature; The wonderful combination of human landscape and natural landscape is the easiest to stimulate people's aesthetic taste and cause love. When people's dreams collide with the beauty of spring in an instant, people's hearts will often be suddenly enlightened and sublimated.

Encourage people to reflect and forge ahead. The value of spring lies in its beauty and brevity. Because of its short time, it is easier for people to reflect on life while feeling the vitality of spring, so as to love their work and life more.

skill

The temperature is still low in spring, and the temperature difference between morning and evening is large. Be sure to keep warm. It's a good choice to take a thick coat for a spring outing.

4.spinning bike

Riding is a good aerobic training method, and if it is properly trained, the fat reduction effect is very good. But what kind of bike you choose depends on your hobby and exercise purpose.

Fat-reducing cycling

Moderate-speed riding generally requires continuous riding for more than 40 minutes, while paying attention to regular breathing, which is very effective for reducing fat.

Strength cycle method

First, it is required to ride at your 60% speed limit for five to seven minutes, and then observe your pulse every minute with a heart rate meter to keep it within the training range of cardiopulmonary function, so as to achieve the effect of exercising the cardiovascular system.

Power cycle method

That is, riding hard according to different situations, such as adjusting the gear size (limited to five-speed or ten-speed adjustable bicycles) when going uphill or uphill, can improve the muscle strength or endurance quality of both legs.

Intermittent cycle

When riding a bike, first ride it at medium and slow speed for one to two minutes, then ride it at 1.5 or twice for two minutes, then ride it at medium and slow speed, and then return to fast speed. This alternating cycle exercise can improve the adaptability of trainers to aerobic exercise.

Core muscle circulation

During riding, the hips leave the seat, but they don't stand up straight. At the same time, the core parts (waist and abdomen) exert force to control the balance of the body. This method can be used to train the muscle strength of the core parts.

skill

1, wear professional sports gloves when exercising, one is anti-slip, and the other is to protect your hands after falling.

2. It is not recommended to ride a heavy-duty bicycle (carrying a backpack). The exercise of cycling is mainly lasting. If you ride a bicycle with a heavy load, you may hurt your back and lumbar spine.

3. In any case, you need to replenish water every 5 to 10 minutes.

4. The position of the car seat. When a person stands on the ground, one leg is raised, and the height of the thigh is the same as that of the seat when it is parallel to the ground.