1, protein = the amount of palm.
In protein, the intake of men and women is different. Men have 2 palms, women 1 palm; The amount needs to be equal to the size and thickness of the palm.
Generally speaking, an adult's daily intake of 60g-80g of protein can basically meet the needs. The ideal total calorie ratio of three meals is 30: 40: 30, and protein accounts for about 15% of the ideal calorie ratio of each meal. But be careful, breakfast must be rich in protein. Breakfast and dinner are about 18-24g, and lunch is about 24-32g. There is little difference in the amount, so special attention is not needed for calculation.
Recommend high-quality ingredients: Generally speaking, the nutritional value of protein is higher than that of protein.
In terms of protein per 500g, foods rich in protein are:
Carnivores: 84.5g of pork, 0/00.5g of beef and 0/00.5g of pork liver.
Eggs: 63.5g of eggs and 63g of duck eggs.
Fish and shrimp: 88 grams of carp, 83 grams of grass carp and 80 grams of sea shrimp.
Beans: mung bean 1 1g, adzuki bean 108.5g, black bean 249g.
Vegetables: daylily 70g, kelp 41g.
Generally speaking, soybean protein has better nutrition, is a high-quality protein, and has animal protein (milk, eggs, meat).
As in protein, the intake of vegetables is different between men and women. The intake of men and women per meal is 2 fists and 1 fist respectively, and the thickness and diameter of vegetables are equivalent to those of fists.
Generally speaking, the amount of vegetables that can be caught by two hands is almost 500g, so adults can fully meet the needs of one day by eating 500g- 1000g of vegetables every day. Pay special attention, the vegetables mentioned here are all low-carbohydrate vegetables, such as bean sprouts, Chinese cabbage, Chinese cabbage and so on.
Recommended quality ingredients:
Vegetables with carbohydrate 1 ~ 3%:
Mung bean sprouts, radishes, Chinese cabbage, pickled cabbage, Chinese cabbage, rape, spinach, spinach, lettuce, lettuce leaves, fennel, coriander, celery, leek, green garlic, garlic, water bamboo, pumpkin, zucchini, bitter gourd, wax gourd, tomato, cucumber, mugwort and bell pepper.
Vegetables containing 4-6% carbohydrates:
White radish, lentils, shallots, green onions, Chinese cabbage, fungus, potherb mustard seed, cauliflower, loofah, eggplant, pepper, cowpea, celery leaves and garlic seedlings.
Vegetables containing 7-9% carbohydrates:
Carrots, lentils, magnolia slices, onions, edamame, amaranth.
How many carbohydrates should I take in a day? Too much heat is easy to accumulate and become fat, and too little is not enough for one day's energy consumption. In fact, how much carbohydrates you should eat a day depends on how big your fist is. Adults only need to eat starch food equivalent to the size of a fist a day to meet the demand for carbohydrates in a day, no more, no less!
The fruit you eat every day is equivalent to the size of a fist. It is suggested that the variety of fruit should not be limited to one kind, but can be mixed in many ways, so that the nutrition is more comprehensive.
Generally speaking, there is no specific dietary requirement for carbohydrates, and at least 50-100g digestible carbohydrates should be taken every day to prevent carbohydrate deficiency. Carbohydrate accounts for about 65% of the ideal calorie ratio of each meal. According to the ideal ratio, breakfast and dinner should be 15-30g, and lunch should be 20-40g.
Recommended quality ingredients:
oat
Oats are hypoglycemic foods. Oats are rich in water-soluble dietary fiber. Complex typical forms can slowly release energy and keep you motivated for a long time, especially oatmeal, which is an ideal breakfast!
sweet potato
High fiber, complex carbohydrates, rich β-carotene, iron and vitamins C and E are all factors that make sweet potatoes an excellent source of carbohydrates.
Quinoa
Besides carbohydrates, there are high levels of good fat and complete protein. Quinoa is a hypoglycemia food. In addition, quinoa is rich in fiber, vitamins and minerals, and contains almost all the nutrients you want. Don't miss it!
Brown rice retains a rough surface layer (including cortex, aleurone layer and germ). Therefore, compared with white rice, it is rich in vitamins, minerals and fibers, which is also the reason why the GI value of brown rice is not high.
bean
High fiber in beans can increase satiety, and rich protein and very complex carbohydrates can be converted into energy very slowly!
Whole Wheat Bread
100% whole wheat toast is made of real whole wheat flour instead of wheat bran. "Whole wheat flour" is directly ground from wheat, which retains the nutrition of wheat, including bran, germ and endosperm, and can no longer be accurately controlled, so the blood sugar value is low and the nutritional value is high.
The intake per meal for men and women is 2 thumbs and 1 thumb respectively. Fat not only contains edible oil, but also contains fat in meat. The snack nuts you usually eat also contain a certain amount of fat, so pay special attention.
In the ideal calorie ratio of each meal, fat accounts for about 20%. In fact, the average normal person should consume 50 to 80 grams of fat. According to the ideal ratio, the intake of breakfast and dinner is about 15-24g, and the intake of lunch is about 20-32g.
Meat: beef, beef liver, mutton, chicken.
Fish and other seafood: carp, sturgeon, flounder, clam, crab, shrimp and oyster.
Vegetables: asparagus, eggplant, fresh lentils, lettuce, peas, potatoes, spinach, pumpkin, tomato, cabbage, cauliflower, cucumber, green pepper, carrot and carrot.
Fruit: All fruits and juices (fresh, canned or frozen).
Dairy products: skim milk (fresh milk or milk powder), margarine, home cheese.
Bread and grain, etc. : rice, bread, macaroni, salty soda cookies, corn flour.
Seasoning: honey, jam, ketchup, ginger, mustard, coffee and tea.
In addition to controlling food intake, the order of eating is also very particular.
Order 1: Eat vegetables first.
Foods like vegetables are not only low in calorie density, but also high in fiber content. They are rich in vitamins and minerals, and even contain phytochemicals that help us prevent diseases. Remember to cook vegetables with clear water as much as possible, don't put too much oil and don't put too much dried meat.
Order 2: Drink soup.
After eating a dish, you can drink some soup to help that dish feel fuller in your stomach. Remember not to drink too much "thick soup" when you lose weight, and try to choose clear soup.
At this time, your stomach is almost half full. You can eat some high-protein foods to supplement your daily protein needs, but remember that these foods are best preserved, steamed and stewed.
Order 4: Eat rice.
You shouldn't feel very hungry at this time, so you won't eat too much high-starch food at once. A little white rice is enough. It will be more helpful to control weight if white rice can be replaced with whole grain rice or brown rice.