The way to prevent middle school from getting fat is to cultivate children's healthy eating habits and let them do more exercise to avoid getting fat.
1, overcome children's inertia, cultivate children's hobbies, don't always think about eating, you can't do without snacks.
2. Take children outdoors to do aerobic exercise, accelerate calorie consumption, increase body immunity and prevent obesity.
3. Cultivate children's good influence habits, eat regularly and quantitatively, don't let children overeat, and let children eat high-calorie foods such as fried chicken, hamburgers and cakes.
Adults should not overeat in front of children. You should know that bad eating habits are also "hereditary".
5, don't use food to reward or punish children, lest children always want to eat.
6. For high-calorie foods such as candy, cakes, fat meat and fried chicken, adults should appropriately limit them and prepare more low-calorie foods for children, such as vegetables and fruits.
Students eat three meals a day to lose weight recipes.
Three meals a day plan
Breakfast: It is the most important meal of the day, so you should eat very nutritious!
Breakfast is the most important for dieters. Because breakfast is the key to provide most vitality and improve metabolism all day, you should be full and nutritious. It plays a very important role in maintaining the stability of blood sugar level in the body and reducing hunger and calorie intake.
Recommended nutritious breakfast:
1, porridge/rice+white meat (fish, chicken)+green vegetables
2, vegetables with egg toast+sugar-free soybean milk+fruit.
3, Hefeng sauce salad+sandwich+sugar-free green tea
Lunch: Give priority to balanced nutrition.
You can eat a little full at lunch, and it is best to control it at around eight points. So, how do you know if you are full? Slow down your eating speed, and you will have enough time to feel full, so that you won't consume too many calories because you eat too fast.
Dinner: Eat less.
Eat less for dinner. We are used to eating at night until we are full. But in fact, dinner is the least important meal in a day, so just "not hungry". Because dinner is quite close to bedtime, if you go to bed after eating, it is not only unhealthy, but also the accumulation of calories leads to obesity!
Recommended nutritious dinner:
1, light food+sugar-free soybean milk/high fiber cereal beverage
2. Noodles+vegetables
3, a lot of light vegetables, mushrooms+winter flour/a small amount of rice noodles
Warm recommendation-a small coup to solve constipation;
1, drink a cup of 500cc boiled water or honey water on an empty stomach before getting up.
2, usually eat more fruits and vegetables, like sweet potato leaves, cheap and can help gastrointestinal peristalsis, as well as the role of cancer prevention.
Three meals a day recipe exercise
Breakfast recipe: cabbage salad
Preparation materials: 1 Chinese cabbage, 5 walnuts, 2 tablespoons olive oil, appropriate amount of salt and black pepper, 2 tablespoons white wine vinegar and 1 tablespoon mustard.
Exercise:
1. Cut cabbage into thin strips, mash walnuts, mix salt, black pepper, white grape vinegar and mustard to make salad juice, and then pour it on cabbage. This dish is low in calories and full, so you don't have to go hungry when you lose weight.
2. Preparation materials of miso soybean milk yogurt: cucumber 1/2, red pepper 1/3, celery 1, white radish 1/5, miso 50g, soybean milk yogurt 150cc, etc.
This dish can promote digestion and prevent constipation, which is suitable for MM who wants to lose weight quickly.
Chinese food diet: egg-wrapped rice
Preparation materials: 1 bowl of rice, 1 block of frozen tofu, two spoonfuls of fried fish, 1 egg, 1 spoon of flour paste, two spoonfuls of organic soybean milk, appropriate amount of olive oil, 1 spoon of dried fish, and appropriate amount of coriander.
1. Put eggs, flour paste, soybean milk, anchovies and chopped frozen tofu into a conditioning basin and stir well. Then pour olive oil into the pot, add rice and ingredients, and sprinkle dried fish and coriander on the surface. This recipe is suitable for MM with weak constitution. It is nutritious, but it also has the effect of losing weight.
2. Preparation materials of tuna rice: lean tuna (sashimi, sliced) 100g, material A (soy sauce 1 tablespoon, cooking wine 1 2 tablespoons, fried white sesame seeds 1 tablespoon), white radish 2.5cm, avocado/kloc-0. Practice 65438: Put tuna into material A, cut white radish into shreds and water, cut avocado into a half-moon shape with a thickness of 1cm, and sprinkle with lemon juice.
This dish has the effect of slimming and beautifying. Tuna is low in calories and rich in nutrients. The slimming effect is very good and will not rebound!
Dinner diet: sweet potato soup
Preparation materials: sliced pork leg 20g, sweet potato 1/5, carrot 1/0, onion 1/5, water 200cc, miso1spoon, kelp powder1.
1. Cut pork, sweet potato, carrot and onion into the same size, pour rapeseed oil into the pot, and then add pork, sweet potato, carrot and onion. After boiling, add water, add miso, kelp powder and broken ginger, then pour in kapok tofu, pour it into a bowl and garnish with some white onions.
2. Preparation materials of soybean milk and potato thick soup: onion 1 piece, two potatoes, granular clear soup 1/2 teaspoons, organic soybean milk 100cc, 200cc of water, salt, pepper, olive oil and coriander. Appropriate method: slice potatoes and onions, pour olive oil into the pot, and add vegetables to clear soup and soybean milk at high speed. Finally,
This dish is low in calories, and it can achieve the ideal weight loss effect while eating. Well, come and try it!
Breakfast recipe: cabbage salad
Preparation materials: 1 Chinese cabbage, 5 walnuts, 2 tablespoons olive oil, appropriate amount of salt and black pepper, 2 tablespoons white wine vinegar and 1 tablespoon mustard.
Exercise:
1. Cut cabbage into thin strips, mash walnuts, mix salt, black pepper, white grape vinegar and mustard to make salad juice, and then pour it on cabbage. This dish is low in calories and full, so you don't have to go hungry when you lose weight.
2. Preparation materials of miso soybean milk yogurt: cucumber 1/2, red pepper 1/3, celery 1, white radish 1/5, miso 50g, soybean milk yogurt 150cc, etc.
This dish can promote digestion and prevent constipation, which is suitable for MM who wants to lose weight quickly.
Chinese food diet: egg-wrapped rice
Preparation materials: 1 bowl of rice, 1 block of frozen tofu, two spoonfuls of fried fish, 1 egg, 1 spoon of flour paste, two spoonfuls of organic soybean milk, appropriate amount of olive oil, 1 spoon of dried fish, and appropriate amount of coriander.
1. Put eggs, flour paste, soybean milk, anchovies and chopped frozen tofu into a conditioning basin and stir well. Then pour olive oil into the pot, add rice and ingredients, and sprinkle dried fish and coriander on the surface. This recipe is suitable for MM with weak constitution. It is nutritious, but it also has the effect of losing weight.
2. Preparation materials of tuna rice: lean tuna (sashimi, sliced) 100g, material A (soy sauce 1 tablespoon, cooking wine 1 2 tablespoons, fried white sesame seeds 1 tablespoon), white radish 2.5cm, avocado/kloc-0. Practice 65438: Put tuna into material A, cut white radish into shreds and water, cut avocado into a half-moon shape with a thickness of 1cm, and sprinkle with lemon juice.
This dish has the effect of slimming and beautifying. Tuna is low in calories and rich in nutrients. The slimming effect is very good and will not rebound!
Dinner diet: sweet potato soup
Preparation materials: sliced pork leg 20g, sweet potato 1/5, carrot 1/0, onion 1/5, water 200cc, miso1spoon, kelp powder1.
1. Cut pork, sweet potato, carrot and onion into the same size, pour rapeseed oil into the pot, and then add pork, sweet potato, carrot and onion. After boiling, add water, add miso, kelp powder and broken ginger, then pour in kapok tofu, pour it into a bowl and garnish with some white onions.
2. Preparation materials of soybean milk and potato thick soup: onion 1 piece, two potatoes, granular clear soup 1/2 teaspoons, organic soybean milk 100cc, 200cc of water, salt, pepper, olive oil and coriander. Appropriate method: slice potatoes and onions, pour olive oil into the pot, and add vegetables to clear soup and soybean milk at high speed. Finally,
This dish is low in calories, and it can achieve the ideal weight loss effect while eating. Well, come and try it!