1, diet
1, stir-fried broccoli
Ingredients: broccoli, carrots, a little salt, chicken essence.
Practice: Wash broccoli, break it into small flowers, and wash carrots and slice them. Put a proper amount of water and salt in the pot, bring to a boil, then blanch the broccoli, take it out for later use, boil it again, and blanch the carrot slices.
Put a little vegetable oil in the wok, heat it, stir-fry the blanched broccoli and carrot slices together, and sprinkle some salt and chicken essence just before cooking.
2. Bitter gourd and carrot fried eggs
Ingredients: a small half of bitter gourd, a piece of carrot and two eggs.
Accessories: a little chopped green onion, a little salt cooking wine.
Practice: Cut the bitter gourd in half, remove the pulp, cut it into strips, then dice it, dice the carrot, dice the onion, break the eggs, add a little bitter gourd diced, diced carrot, diced onion, salt and cooking wine, put a little oil in the pot, and turn over the pot to make the oil disperse evenly. Pour in the egg liquid, turn the pan, spread the egg liquid evenly on the pan, heat it on low heat, turn it over after the surface solidifies, and fry for another minute.
3. Sweet potato chicken rice
Ingredients: half a chicken leg, 50g of sweet potato, 5g of shredded Chinese cabbage, carrot 10g, green beans 10g, corn 10g, ham 10g, 20g of brown rice, 40g of white rice, millet 10g, 60ml of boiled water and salt.
Practice: the chicken leg is peeled and boned and cut into pieces. Peel the sweet potato and cut into pieces. Dice carrots. The ham was diced. Wash brown rice, millet and white rice, add iron fist and add 60 ml of water. After the shredded Chinese cabbage is soaked in water and softened, the water of chicken liver is put on the white rice. Add chicken legs, sweet potatoes, diced carrots, green beans, corn and diced ham into the bowl in turn. Add a little salt and black pepper to taste, and finally add 1-2 drops of olive oil, put it in an electric rice cooker and steam it with water in the bottom pot.
4. Sweet potato sesame thick soup
Ingredients: sweet potato 1, onion (sliced) 1/4, soup stock 400 ml, milk 100 ml, half a spoon of butter, a little salt and pepper, and black sesame seeds.
Practice: Peel the sweet potato, cut it into 3cm strips and wash it. Heat the butter in the pan. Stir-fry onion on medium heat until soft, add sweet potato and stir-fry until half cooked. Pour the fried sweet potatoes and onions into a stock pot and bring to a boil over medium heat. When the sweet potato is soft, take it out and mash it. Add milk, salt and pepper. Pour them into a container and sprinkle with black sesame seeds.
5.pumpkin soup
Ingredients: pumpkin, ginger.
Practice: the pumpkin is steamed in an electric cooker, and the skin and seeds are cut together; Then use a blender to make nuts, walnuts and cashews into thick paste, put them in a pot and simmer with ginger and laurel leaves for about 2 hours, so that the fragrance of pumpkin can be completely released.
2. Precautions for losing weight
1, dilute the juice
Mix some water every time you drink fruit juice, so that the calorie intake can be greatly reduced.
2, pay attention to drink less carbonated drinks
If you feel that boiled water tastes too weak and you don't want to drink it, you can also use tea instead of drinks or drink tomato juice, which is a healthy choice. Caution: Even Diet Coke contains a lot of calories.
3, homemade snacks and snacks
Grind three or more kinds of beans into powder, and make them into paste with boiling water between meals as snacks. This will not only fill your stomach, but also avoid eating a lot of junk food and prevent you from overeating because you are too hungry for dinner.
Step 4 concentrate on eating
Don't do anything else when eating, don't watch TV, don't read books, don't work, and concentrate on eating. Because when you are doing other things, you will accidentally eat too much because of distraction, and the time for eating will be prolonged, which will also lead to a great increase in food eaten in your stomach.
Step 5 stop eating snacks
The next time you want to eat snacks, chew gum and pick those with strong flavor, such as cinnamon. These strong tastes will inhibit people's taste.
3. What do you eat to lose weight in spring?
1. wax gourd
Regular consumption of wax gourd can remove excess fat and water in the body and play a role in losing weight.
2. cereals
A British study shows that women who eat breakfast rich in fiber and carbohydrates burn twice as much fat during exercise as women who eat more refined foods (foods with low fiber content). Lisa Dorfman, an associate professor at the University of Miami, said that refined carbide inhibits insulin levels and limits the body's ability to convert fat into nutrients. Therefore, eating more crude fiber cereal can achieve the purpose of strengthening the body.
3. Deep-sea fish
Deep-sea fish can provide a lot of vitamin D and calcium, which is a nutritional combination that people need when they are old. Researchers from Kaiser Medical Group in the United States followed up for 7 years. More than 60,000 women aged 50-79 found that postmenopausal women who took calcium and vitamin D supplements gained less weight than those who took placebos.
Another study shows that if there is not enough vitamin D, people's ability to control their appetite will be weakened. Therefore, it is a good choice to eat more fish with high fat content such as salmon, tuna and sardines.
4. Walnut
Don't eat French fries, enjoy a bag of nuts. Walnuts are rich in omega -3 fatty acids, which can make people feel full for a long time. Australian researchers analyzed the situation of diabetic patients eating low-fat food for one year, and found that people who ate 8- 10 walnuts a day lost more weight and body fat. At the same time, these people's insulin levels have decreased, which helps to control fat storage.
5. Kiwifruit
Nutrition: It contains more than ten kinds of amino acids such as alanine, and is rich in minerals, carotene and vitamins. It is the fruit with the highest vitamin C content ... Nutritional value: Vitamin C in kiwifruit can effectively inhibit skin oxidation and prevent black deposits from being formed due to sun exposure, thus keeping skin fair.
Nutritional bonus: peeled kiwi fruit and cooked with honey and ginger can not only whiten the skin, but also treat indigestion and reduce fat and weight.
6.cherry
Nutrition: contains vitamin A, vitamin B, vitamin C, protein, crude fiber, carotene and mineral elements such as calcium, phosphorus and iron. Nutritional value: Cherry is rich in nutrition, and protein, phosphorus, carotene and vitamin C are higher than those of apples and pears. Regular consumption of cherries can make facial skin rosy, white, wrinkle-free and spot-free.
Nutritional addition: adding a little lemon or honey to juice, the beauty effect is better.