rice noodles
aquatic product
food
Weight unit gram heat unit kilojoule100g = 2 ounces.
First weight, second protein, third fat, fourth sugar and fifth calorie.
Rice 100 6.7 0.8 76 1420 crab10014.02.610 345
Xiaomi1009.71.7771520 crucian carp10013.1.1.
Steamed bread 100 6. 1.249 932 yellow croaker 100 17.3 0.7 303
Noodles100 7.41.4571134 salmon10014.88.6/581
Corn flour 100 9.6 4.3 72 1524 hairtail10015.83.42.1421.
Fuqiangfen1001.1.472.91423 scallop10063.63.215.21432.
Glutinous rice flour10011.472.91424 herring10016.02.62.340
Bread 100 7.3 5.8 93 1524 Xianbei10014.80.13.4309.
Wonton skin1007.31.456.2120 Youyu10015.1.82.4323.
Blood glutinous rice1008.31.673.61436 river shrimp10017.50.60318.
Pork1007.112.4201
Flounder100 9.39.1/501
egg
Carp10018.1.1.60.23660.00000000006
The food weight is gram of protein fat sugar calorie shrimp10016.31.30.1.326.
Egg10011.815.01.3 783 clam meat10051.36.421.7.
Duck egg1001314.71781prawn 100 20.5 0.7 0.2 377.
Egg white100 9.60.1.1.2185 dried seaweed 100 47.5 0.5/820
Edible meat
Squid10015.1.8 2.0 322
Food weight grams protein fat sugar calorie dried shrimp skin100 39.33.19.1916.
Pork10016.9 29.21402 jellyfish10012.40.14.1272.
Pig heart10017.16.3525 sea cucumber100210.40.310 267.
Pig liver 100 20.0 4.0 3.0 537 eel shreds10017.21.20.6343
Pork belly 100 14.6 2.9 2.0 382 snakehead10018.80 0342
Pig kidney10015.54.8/441fish10013.00.710.4268.
Beef100 20.110.2/722 kelp 100 5.8 0.4 22.4 486
Rabbit 100 2 1.2 0.4 0.2 373 shrimp 100 17.3 0.66 0 320
Pigeon10016.614.21.8 840 snail meat1001.43.81.52 360.
Quail10016.614.21.8 840 tortoise10015.31.126.6 745.
Chicken 100 23.3 1.2/440 100 18.7 4.3/300.
Chicken liver10018.23.52.1.463
Chicken wings100 23.31.20.1.440
Chicken feet100 24.016.4 2.71063
Hundred pages100 50.019.3 5.21653
Tripe10014.8 3.7/391bean products
Mutton10011.28.81.01.290 food weight gram protein fat sugar calorie.
Tofu 100 7.4 3.5 3.0 295
Duck tongue 10014.415.60.8631bean curd,100 page100210.57.97.0780.
Duck10016.57.40.1.560 bean curd, bean curd1005.31.91.0175.
Duck liver10017.14.8 6.8 575 tofu coat100 43.2 26.012.1191.
Dried bean curd10015.6 0.8 4.1340
Beverage category
candy
Food weight grams protein fat sugar calories food weight grams protein fat sugar calories.
Milk 100 3.3 3.6 6. 1 285 ice cream 100 3.7 8.6 23.8 785
Soybean milk1004.41.92.177 cake 100 7.9 4.2 64 1340.
Malt cream100 5.46.237.71kloc-0/2 chocolate10010.028.757.22320
Beer 140
garden stuff
condiment
Food weight grams protein fat sugar calories food weight grams protein fat sugar calories.
Leek 100 1.8 0.2 2.0 66 soy sauce 15 0.89 0.2 0.8 34
Green pepper 100 0.8 0. 1 4.5 96 sesame oil 10 0 10 0 376
Mushroom 100 2.8 0.2 2.4 96 Vegetable oil 10 0 10 0 376
Volvariella volvacea100321.4241000 sugar100.04016.
Flammulina velutipes1002.10.43.713 lard 10 0 9.9 0 374
Lentinus edodes10012.1.859.61265 salad oil1010 375.
Broccoli 100 2.4 0.2 3.2 100 ginger1001.20.610.8232
Mung beans10015.17.013.9753 flower carving 100-352
Bean100 3.5 0.4 7.0193.7
Bean sprouts 100 4.6 0.8 3.0 150
Broad bean 100 8.8 0.5 13.8 398
Caotou 100 5.9 0. 1 9.6 264
Porphyra10014.01.236.8112
Food weight grams protein fat sugar calories.
Radish 100 0.8 0. 1 3.2 72
Bean sprouts 100 2.0 0.26 1.8 76
Radish 100 0.9 0.2 3.8 88
Chickpea 100 1.7 0.4 2.5 84
Xuecai10010.50.44.12108
Celery 100 0.5 0.4 3. 1 76
Soybean100 32.418.8 20.81600
Cabbage 100 1.2 0.2 3.6 88
Cucumber 100 0.7 0.2 2.0 54
Luffa10010.40.14.3100
Bitter gourd1001.00 0.23.480
Eggplant10010.34.1.100
Winter bamboo shoots 100 3.00 0.2 1.284
Peanut kernel100 24.3 48.715.3 2504
Mung bean100 23.010.5 57.81328 (absolute authority)
1, almonds, walnuts, peanuts and other nuts
Tip: eat with skin (such as a red coat outside peanuts); Don't go beyond healthy eating? Recommended amount.
Magic: increase muscle and satiety.
Secret weapon: protein, unsaturated fat, vitamin E, folic acid (peanuts are rich in folic acid), fiber, magnesium and phosphorus.
Confrontation: obesity, heart disease, muscle atrophy, cancer
Partners: pumpkin seeds, sunflower seeds and avocados.
Faker: Pickled or smoked nuts (too high sodium content can cause pressure on blood pressure).
Maybe from the calorimeter, you will find that nuts are not low in calories, and then list them as guys who refuse to communicate during weight loss. In fact, you don't fully understand this good partner to lose weight. Monounsaturated fatty acids contained in nuts are very friendly to the human body, and at the same time, it can make you no longer feel hungry. The high protein in nuts is one of the main sources of protein, which can delay the time when you feel hungry. And high-quality fiber will increase your satiety.
In addition, nuts can also provide vitamin E, which can keep you young and smooth, especially for women. In addition, it is also rich in trace elements such as magnesium and phosphorus.
Therefore, we should be brave enough to keep them around, use them instead of biscuits or popcorn in meals, and put them on the list of "encouraged foods".
2. beans
Tips: Including soybeans, red beans, kidney beans, green beans, chickpeas, Lima beans, etc.
Magic: increase muscle, help burn fat and regulate digestion.
Secret weapons: fiber, folic acid, protein, unsaturated fatty acids (soybeans, etc. ), iron, calcium (soybeans, etc. ), magnesium.
Confrontation: obesity, colon cancer, heart disease, hypertension.
Partner: lentils, peas, broad beans, unsweetened bean paste.
Faker: fried beans (containing high saturated fat); Baked beans (high sugar).
When you understand the benefits of beans, you can't refuse them: protein is full of them, but they contain only a small amount of fat, and are rich in fiber and trace elements. Vegetarians regard it as a substitute for meat, and what is better than meat is that it contains less fat (of course, the plant-based protein cannot completely replace the animal-based protein). As one of the 12 magic foods recommended by Mint, what you need to do is to stop ignoring it and replace some meat with it. After a week, you will find that a lot of saturated fat has been cut off and replaced by a lot of fiber.
3. Green vegetables such as spinach
Magic: inhibit free radicals (a molecule that accelerates the aging process) and increase satiety.
Secret weapons: vitamins A, C, E, folic acid, β-carotene, minerals (calcium, magnesium, iron) and fiber.
Confrontation: obesity, cancer, heart disease, stroke, osteoporosis
Partner: Cruciferae vegetables such as broccoli and cabbage, and green, yellow, red and orange vegetables such as asparagus, peppers and carrots.
Counterfeiters: Pickled vegetables (high na, greatly reduced nutrients), oil-soaked vegetables, and fried dishes with high oil content.
If you have a mother who is a doctor, she will force you to eat enough vegetables every day-they will provide you with rich vitamins and minerals, as well as crude fiber, and the sugar content is not high (especially compared with most fruits). This is one of the most important foods for dieters.
A small dish of spinach will provide you with enough vitamin A, vitamin C and folic acid for nearly a whole day, which can prevent heart disease, stroke and colon cancer. Cabbage contains more vitamins and minerals than almost any other food.
The importance of vegetables goes without saying. At the same time, iris should remind you to destroy it while it is still fresh, and don't cook it for too long, otherwise it will lose a lot of valuable nutrients. In addition, don't put too much oil when cooking. Although they look like healthy food, you often ignore the oil in them. Many vegetables can keep these hateful oils.
4. Dairy products
Tip: skim or low-fat milk, yogurt, cheese and cheese.
Magic: strengthen bones, promote weight loss and enhance satiety.
Secret weapons: calcium, vitamin A, vitamin b 12, riboflavin, phosphorus, potassium, and high-quality protein.
Confrontation: osteoporosis, obesity, hypertension, cancer
Partner: None
Forger: whole milk, sweetened yogurt
Dairy products are a special guy in nutrition, and there is almost no natural food to replace them, just because it can provide us with a very necessary nutrient-calcium.
Because calcium loses quickly, we need to supplement calcium every day, which can strengthen our bones and calm our impatience. People in China have begun to pay attention to calcium intake, so we need to increase the amount of dairy products every day.
Dairy products such as fat-free or low-fat milk, yogurt and cheese can play a key role in discharging the interference of saturated fat. However, skim or low-fat milk and yogurt seem to be more beneficial, because liquids can take up more gastrointestinal space and make you no longer feel empty. Iris suggests that you add it to your daily diet as one of your eating habits.
5, oatmeal
Tip: Sugar-free, no added flavors and creamers.
Magic: increase energy and motivation, lower cholesterol, maintain blood sugar level and delay hunger.
Secret weapon: complex carbohydrates and fibers
Confrontation: obesity, heart disease, diabetes, colon cancer
Partners: High-fiber grains, such as whole-bran fiber (whole grain represented by whole-wheat bread).
Forger: sugary cereal
This is definitely a perfect food. If it is used as breakfast, it can sweep away your listlessness when you first get up and make you energetic and metabolically vigorous; If you are going to exercise, don't forget to eat some prepared oatmeal in the first few hours. It will make you energetic in exercise and lose weight better. If you eat a bowl of oatmeal for dinner, you won't think of dinner. Oatmeal and low-fat milk are golden partners. Make them appear on your menu more frequently.
Grains contain soluble fiber, which stays in your stomach longer than insoluble fiber (such as vegetables). At the same time, water-soluble dietary fiber can reduce cholesterol in the blood, which is a good friend of your cardiovascular system.
Please believe me: you need more fiber, soluble and insoluble. We should take in 25 to 35 grams of fiber every day, but most people only take in half. Fiber not only makes you feel more saturated, but also promotes gastrointestinal peristalsis, like a bodyguard, kicking out the troublemakers in the process of food absorption for your body. It protects you from heart disease and removes colon cancer carcinogens from your intestines.
In addition, oatmeal can maintain your blood sugar level more than many other foods, stabilize your insulin level, and ensure that you will not be insatiable for food after a few hours. This is very helpful for you to lose weight, because the production of insulin will slow down your metabolism and send a signal to start storing fat. After the grain is digested in your stomach, it needs a slow process to digest and absorb, which leads to a lower insulin level than ordinary carbohydrate foods (such as sweet bread).
6. eggs
Magic: gain muscle and burn fat.
Secret weapons: protein, vitamin A, vitamin b 12.
Confrontation: obesity
Partner: None
Faker: no
For a long time, eggs have been considered evil because two eggs contain more cholesterol than the daily recommended value. In fact, you can completely abandon the yolk and keep protein.
More and more studies show that eating one or two eggs a day will not raise your cholesterol level. In fact, most of the cholesterol in the blood is obtained from dietary fat, not cholesterol in food. That's why you should use eggs and their powerful protein magic. Eggs have the highest "biological value" in protein, which can meet your muscle protein needs. Other foods can't provide that much or can't. In other words, protein in eggs can increase muscle more effectively than protein from other sources-even milk and beef are far behind. Eggs also contain vitamin b 12, which is a necessary substance for fat decomposition. cereal
Oat: rich in linoleic acid and saponin, it can prevent and treat atherosclerosis and reduce cholesterol and blood lipid. Oats are rich in soluble dietary fiber that other grains do not have, which is easily absorbed by human body. Moreover, because of its low calorie, oats are not only beneficial to weight loss, but also more suitable for dietotherapy needs of patients with heart disease, hypertension and diabetes.
Corn: rich in calcium, phosphorus, magnesium, iron, selenium, vitamin A, b 1, b2, b6, E, carotene, etc. It is also rich in lecithin and fiber. Eating corn regularly can lower cholesterol and soften blood vessels, and has an auxiliary therapeutic effect on cholecystitis, gallstones and diabetes. Indians have almost no hypertension and coronary heart disease, mainly because their staple food is corn.
Whole wheat: Whole wheat bread is the lowest calorie in bread. Whole wheat bread has 9% fewer calories than ordinary white bread, but protein has 20% more eggs, twice as much vitamin B, and more cellulose than tomatoes, but only 35 calories. I suggest you eat a whole wheat bag for breakfast or extra meals to fill your stomach!
Yam: Its mucin can prevent fat deposition in cardiovascular system, maintain vascular elasticity and prevent arteriosclerosis; Reduce subcutaneous fat deposition and avoid obesity. Dopamine in yam can dilate blood vessels and improve blood circulation. Yam can also improve the digestive function of human body. If you have indigestion, you can cook yam, lotus seeds and Euryale ferox with a little sugar.
Sweet potato: It has a strong effect on lowering blood cholesterol, maintaining blood acid-base balance, delaying aging and preventing cancer. Sweet potato is rich in dietary fiber and gum, which can be described as "intestinal scavenger".
Potatoes: Don't worry about excess fat when eating potatoes, because it only contains 0. 1% fat, which all hungry foods can't reach. Eating more potatoes every day can reduce fat intake, gradually metabolize excess fat and eliminate your worries. Protein in potato is higher than soybean in nutritional value and health care function. It is other nutrients that the human body needs, such as carbohydrates, vb, vc, calcium, magnesium, potassium and so on. , and more comprehensive than rice noodles. In order to lose weight, you should eat potatoes as a meal, such as boiled potatoes, potato chips or potato cakes, once a day, and keep eating them to prevent overnutrition or lose excess fat.
Vegetables:
Wax gourd: "if you want to be thin and healthy, you can eat it for a long time;" Don't eat if you want to be fat. "This is an ancient experience, and it is also confirmed by the Institute of Modern Science. Wax gourd does not contain fat, but it is rich in fiber, calcium, phosphorus, iron, carrots and so on. Wax gourd has diuretic and heat-clearing effects, and contains propanol diacid, which can prevent fat accumulation in the body. Wax gourd is low in sodium and sugar, so it is a good food for diabetics.
Celery: Celery is mostly water and cellulose, containing vitamins A and C. It is cool and can lower blood pressure, reduce blood fat and clear fire. And the calories are very low, and eating too much is not afraid of getting fat.
There are two kinds of celery, one is Qin and the other is Qin. If you prefer strong food, you can choose to eat Tang Qin, and use it to stir-fry sliced meat, which has a strong taste and a better weight loss effect.
Lentinus edodes: Lentinus edodes contains more than 30 kinds of enzymes and 18 kinds of amino acids, among which 8 kinds of amino acids are essential for human body, including 7 kinds. The nucleic acid contained in it can inhibit the increase of cholesterol, so it can lose weight. It can also promote blood circulation, inhibit melanin and nourish skin. Before cooking mushrooms, we will soak them in water, and many nutrients contained in them will be dissolved in water, so don't throw the water away. It's a pity that someone threw away the stalk. The stem contains a lot of fiber, so vegetarians can use it as cooking silk. In recent years, scientists have found that shiitake mushrooms contain a variety of shiitake mushrooms, which have anti-cancer effects and can improve the liver function of patients with hepatitis B. It is recommended that cancer patients take15g shiitake mushrooms every day. And recommend other mushrooms, such as Flammulina velutipes, mushrooms, straw mushrooms and so on. It has no calories and is a good food for dieters.
Kelp: The fat content is very low, and the calories are not too high. Most importantly, kelp is rich in iodine up to 24 mg per gram, which is an important weight-loss mineral. Because iodine plays an important role in the secretion of thyroxine, thyroxine can control human energy metabolism. Iodine deficiency can lead to low basal metabolism. At this time, even if you don't eat much, it is easy to make people obese. Kelp also contains high calcium, iron and vitamins, which is very beneficial to human body and is a cheap and easy-to-get weight loss product.
Bean sprouts: Bean sprouts are low in fat and calories, but high in water and cellulose. After soybean sprouts, carotene, vitamin B2 and vitamin C increased by 3 times, 4 times and 4.5 times respectively. Eating bean sprouts regularly can not only lose weight, but also be very beneficial to health. Add a little vinegar when frying to prevent the loss of vitamin B and strengthen weight loss.
I suggest that you soak the seeds such as soybeans, mung beans and alfalfa in water at home, let them germinate in the dark, and you can harvest them in a week or so. Because the bean sprouts bought in the market are soaked in water for too long, the contents of vitamin B and vitamin C are greatly reduced. In addition, some of them contain chemicals, such as bleach or phytohormones, which are harmful to your health. Therefore, I hope you blanch them with hot water before frying them to remove the smell of bleach.
Onion: Onion contains compounds such as cyclic alliin and thioamino acid, which can reduce blood fat, soften fragile blood vessels, care skin and beautify, promote epidermal cells to absorb oxygen in blood, and enhance skin repair ability.
Carrots: Carrots are rich in vitamin A, but vitamin A is fat-soluble, so the eating method is very particular. For example, stewed ribs can retain 93% carotene, fried pork can preserve 80%, and raw pork can only absorb 10% carotene. In addition, please don't mix fruit and vegetable juice with other fruits and vegetables, because it contains a lot of ascorbic acid, which can destroy vitamin C. Many people have made these mistakes, so I specifically mentioned it.
Vinegar: Vinegar is acidic, which can soften blood vessels and remove blood lipids. It is good for people with hypertension, arteriosclerosis, coronary heart disease and obesity, so I suggest that people who want to lose weight should always be jealous. For example, it is used for cold cucumber, vinegar mixed with sea cucumber skin and so on. But there are synthetic vinegar and brewed vinegar, and brewed vinegar should be chosen.
Eggplant: alkaline food, almost all water and fiber, but contains vitamin P, which can prevent arteriosclerosis. Soap grass can lower cholesterol, so it is suitable for weight loss.
Cucumber: Propanolic diacid contained in cucumber helps to inhibit the conversion of carbohydrates in various foods into fat in the body.
Radish: