Athletes' diet food
1, lettuce
In order to supplement the lost cellulose for low-fat dieters, the common spherical lettuce, wrinkled butter lettuce and oily wheat lettuce on the market can be counted as one kind of lettuce. Compared with another common vegetable cabbage, lettuce has more fiber content and can eliminate excess fat, so it is a very good diet food. In addition, because lettuce leaves contain lettuce, it also has analgesic and hypnotic effects, lowers cholesterol and treats neurasthenia. Rich cellulose can supplement the deficiency of fiber absorption in meat diet. 100g Lettuce contains dietary fiber1.52g.
2.asparagus
Low-carbohydrate dieters supplement vitamins and trace elements. Asparagus is an aristocrat among vegetables: although it is slightly more expensive than other vegetables, it is really fragrant and delicious. Compared with ordinary vegetables, asparagus contains soft and delicious plant fiber, as well as more vitamins and trace elements. In addition, asparagus is rich in folic acid, and about five asparagus contains more than 100 micrograms, which has reached 1/4 of a person's daily demand.
3.zucchini
This common and cheap vegetable has a high nutritional value. Zucchini contains more nutrients such as vitamin C and glucose, especially calcium. Moreover, zucchini is rich in water and has the effect of moistening skin.
4. tomatoes
Maintain skin elasticity and moisture. Like zucchini, tomatoes are tender and beautiful. The water content of fresh tomatoes and tomato juice is as high as 94%. Lycopene rich in tomatoes has a protective effect on cardiovascular system and can reduce heart attacks. In addition, nicotinic acid in tomatoes can maintain the normal secretion of gastric juice, promote the formation of red blood cells, help maintain the elasticity of blood vessel walls and protect the skin.
5. Salmon
Supplementing high-quality protein for low-fat dieters For women who follow a low-fat diet, the choice of vegetarian food can be very knowledgeable. Nutritional salmon is of course our best choice. Salmon is a healthy food with high protein and low calorie. In addition, it also contains calcium, iron, zinc, magnesium, phosphorus and other vitamins and minerals, and is rich in unsaturated fatty acids. Of all fish, salmon contains? -3 unsaturated fatty acids are the most (about 27g per 100g salmon). Supplementary suggestion: if possible, it is ideal to eat salmon 2~3 times a week. Here is also a simple cooking suggestion for waste utilization: make leftover salmon fillets into salmon porridge. Pat some salt and ginger foam on the salmon fillets and marinate for 15 minutes. Cook a pot of rice porridge in a casserole. After cooking, put the fillets in, cover them and turn off the heat. It takes 10 minutes.
6. Roasted chicken breast
Compared with pork, beef and other meats, the fat and calories of chicken are obviously lower. Besides, the skinless roast chicken breast is a good source of protein, which can help you achieve your goal? Meat? The dream of losing weight while eating? Carnivores? The first choice of diet food.
7. Apple
During weight loss, eating more apples can make the digestive system rest, restore its original function and operate normally. Eating more apples can not only improve the excretion of excess toxins in the body, but also reduce the calorie intake of the human body. The insufficient part needs the accumulated heat supply in the body. When the excess fat in the body is consumed, people will naturally become thinner. In addition, apples are also a good substitute for sweets.
8.sushi
Sushi is the best choice to supplement carbohydrates. If you can choose low-fat fillings when eating sushi, you can be delicious and slim! In addition, because of vinegar, sushi will not go bad for a day, can be eaten at any time, and is convenient to carry, which can be regarded as the healthiest and most natural helper to lose weight.
Athletes' diet
1, picky eaters eat meat, only eat lean meat, remove fat and cortex, you can lose a lot of fat.
2, create a little trouble for yourself, choose more meat with bones or thorns, and eat less meat invisibly.
Don't eat bibimbap with vegetable juice, especially thick soup, because vegetable juice contains more oil, salt and other ingredients that make you fat.
4. Choose cooking methods such as steaming, boiling, cold salad, stewing, etc., try to use non-stick pan to reduce oil consumption.
5. When cooking at home, it's best to take cooking oil with small measuring tools such as spoons and squeezing bottles, so as to control the oil consumption.
6. Use curry powder instead of curry blocks and pepper instead of Chili oil to avoid hidden calories and fat.
7. When making salad, give up the super-high fat salad dressing and decorate your salad with sauce vinegar, which is healthy and delicious.
8. Adding a handful of beans or coarse grains during cooking can not only enrich the variety of food but also increase the intake of dietary fiber.
9. Reduce all high-sodium salt, monosodium glutamate, soy sauce and other seasonings by one grid to defeat edema and orange peel.
10, there are too many takeaways, lunch boxes and rice, so you can leave a small part to absorb the oil in the dish.
1 1. When choosing a sandwich or rice ball, you can remove the mayonnaise inside and eat it with vegetables.
12, pasta and noodle soup have less calories than fried noodles, and jiaozi is more suitable for you to lose weight than fried dumplings.
13, don't drink sweet drinks, plain water and tea are king.
14, eat with a small spoon when eating, control the speed of eating, and make your central nervous system feel full.
15, when watching movies, choose microwave popcorn without cream, and never chew a bag of potato chips.
16, the simplest and plain bread is the best choice, such as sliced bread and baguette. Instead of fancy bread.
17, drink plenty of water, and drink 1800~2000ml of water every day, which can improve human metabolism.
18, no matter what kind of coffee drink you order, you must ask for sugar-free, skim and cream-free. If you want something sweet, order the smallest one.
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