1, Chinese cabbage diet
Chinese cabbage is rich in dietary fiber, which can enhance gastrointestinal peristalsis, reduce the retention time of feces in the body, strengthen the digestion and absorption function, moisten the intestines to relieve constipation and reduce the accumulation of toxins in the body. Pectin contained in Chinese cabbage can help the human body eliminate excess cholesterol.
In addition, Chinese cabbage is rich in water, up to 95%, and contains very little heat, which will not lead to excessive heat and turn it into fat accumulation in the body. Cabbage is also rich in vitamin C and vitamin E. Eating more is good for beauty.
The following are seven Chinese cabbage diet dishes prepared by Bian Xiao. Come and eat.
First, cabbage soup.
Ingredients: Chinese cabbage, preserved eggs, diced scallops, green and red peppers and onions.
Exercise:
1. Wash diced scallops and soak them in warm water for 20 minutes; Chinese cabbage is pitted and broken into whole leaves, and large pieces can be vertically divided into two or three pieces; Dice preserved eggs, green peppers and onions.
2. Take the oil pan, heat the oil, and saute the diced chives; Add dried scallop and dried scallop water, and bring to a boil.
3. Add preserved eggs, cooking wine and sugar to boil; Add cabbage leaves, cook until transparent, take out the leaves and put them on a plate.
4. Add green pepper to the soup and add a little salt to taste; Collect the juice until it is thick and pour it on the cabbage.
Second, stewed tofu with cabbage.
Ingredients: Chinese cabbage, tofu, salt, chicken essence, pepper noodles, ginger and onion.
Exercise:
1. Cut the tofu into mahjong tiles and blanch it with boiling water to remove the beany smell; Cabbage is sliced diagonally.
2. Put a little oil in the pot. When it is 60% hot, add ginger and onion. Stir-fry the cabbage and stir-fry for one minute. Add tofu and stir fry for another minute.
3. Add appropriate amount of water, add pepper and chicken essence in turn, cook for 5 minutes, and season with salt.
Third, stir-fry fungus with cabbage.
Ingredients: Chinese cabbage, fungus, onion, ginger, pepper, star anise, salt, chicken essence.
Exercise:
1. Sprinkle cabbage by hand, soak auricularia auricula in warm water for five minutes to soften, remove roots, wash, and shred onion and ginger.
2. Put the oil in the pot, heat it with low fire, add pepper and star anise to stir fry until fragrant, add onion and ginger to stir fry until fragrant, then add Chinese cabbage slices and stir fry evenly with high fire.
2. Weight loss exercise
Action 1: Hip lift in standing position (20 times left and right)
Target muscle: gluteus maximus
Move: stand with your stomach in, contract your hip muscles, stretch one leg backward, and repeat the next time after a short pause at the highest point. Practice one side, then practice the other.
Note: Always keep your abdomen tight during exercise, and avoid shaking your waist when your legs stretch backwards.
Action 2: arrow squat (10 times or so)
Target muscles: quadriceps femoris and hamstring.
Action: Stand back and forth with your feet apart, tighten your abdomen and squat at a constant speed. Practice on one side and practice on the other.
Note: when squatting, avoid the knees of the front legs exceeding the toes, keep the thighs and calves at 90 degrees when the body is at the lowest point, keep the trunk upright, and slightly abdomen the whole time.
Action 3: Rowing by hand (20 times)
Target muscles: flexibility of latissimus dorsi and shoulder and arm.
Action: Hold your chest and abdomen, raise your hands horizontally, and row your hands to the back of your body along both sides.
Note: Keep your hands close to your chest and diaphragm, and abdomen. Keep breathing smoothly during the movement.
Action 4: Stretching with both arms (20 times)
Target muscle: pectoralis major
Action: Stand with your feet shoulder width apart, fold your arms to both sides, bend 90 degrees in front of your chest, and then extend upward.
Note: Don't spread your elbows when exercising. Stretch up as high as possible. Never separate your elbows for the height of upward stretching, so you can't exercise your chest muscles.
Action 5: Side lift with bare hands (20 times)
Target muscle: deltoid middle bundle (shoulder)
Let's move: stand with your chest out and abdomen in, make fists with your hands and put your arms at your sides. Do side lifts and repeat 20 times.
Note: avoid shrugging, hold your chest out, hold your head up and abdomen in, and move your arms up and down in a controlled way.
Action 6: Stand and turn (10 times or so)
Target muscle: deep muscle of waist and abdomen.
Move: Keep your feet shoulder-width apart and cross your arms on your chest. Turn the upper body horizontally to the shoulder line perpendicular to the pelvic line, slowly return to the starting position, and then rotate to the other side.
Be careful: chest out, head up and abdomen in. Avoid inertia, move slowly and controlled, and carefully experience the process of stretching and contracting abdominal muscles.
Action 7: Roll the abdomen on the mat (20 times)
Target muscle: rectus abdominis
Action: lie on your back, put your hands on your side shoulders, slightly retract your jaw, and complete the belly roll. Repeat 20 times.
Note: Always keep breathing smoothly, avoid excessive increase of abdominal pressure, and put your hands on the opposite shoulder to enhance the stability of your movements.
Action 8: Stretch (10 times or so)
Target muscles: Stretch back muscles.
Move: Stand back and forth with your feet and your right hand above your head. If you want to bend your right side, stretch the muscles of your left back.
Caution: Pay attention to stand firm and control the stability of your body. Don't swing back and forth.
Advice to Bian Xiao: Competition is a good stimulus. You can use your lunch break to invite colleagues to do 20 minutes of fast fat burning exercise and weigh them regularly to see who has the better slimming effect, so as to motivate yourself to slim down to the end.