Low fat food 1. Crystal chicken
Ingredients: a whole chicken (about 900g, hair removed and viscera removed), a little salt, and 20g of pure peanut oil.
Practice: First, wash the whole chicken, put it in a basket to drain the water, then put the chicken in a steaming pan, evenly sprinkle salt on the chicken breast 1 and chicken skin, and then apply pure peanut oil to marinate for 5 minutes; Boil the water in the steamer and steam the salted chicken on a plate.
Steam in a steamer for 10 minute, then turn the chicken over and steam for 8 minutes, take out the whole cooked chicken and cut it into pieces, and put it neatly.
In the dish, after the chicken is steamed, there will be about 100 ml of chicken soup in the steaming plate. Just pour all the chicken soup on the chopped chicken. Efficacy: low fat and low fever, but also warming the middle warmer, strengthening the spleen, benefiting qi and nourishing blood, tonifying kidney and replenishing essence.
2. kelp, duck and winter melon soup
Ingredients: duck, cooked kelp, wax gourd, 2-3 slices, a little pepper, sugar, fl and a little salt.
Practice: first cut the duck into small pieces, put it in a hot pot and dry fry it until the duck is oily, then add ginger slices and pepper to stir fry, add hot water, boil it and turn to low heat for slow stew; Cut peeled wax gourd and kelp into small pieces, release the duck meat after it is basically cooked, and then add salt and sugar to taste; Cook until the wax gourd is soft.
Efficacy: duck meat can clear away heat and toxic materials, nourish yin and replenish lung, and has certain curative effect on constipation; Alginic acid in kelp can hinder the absorption of harmful substances in the intestine and help the intestine discharge harmful substances; Wax gourd can excrete excess water from the body.
3. Radish soup
Ingredients: 500g goose, 250g radish, ginger slices, refined salt, monosodium glutamate and sesame oil. !
Practice: Wash the goose and radish, cut into pieces, put them into a casserole, add 500 ml of water, boil them, add ginger slices and refined salt, stew them with low fire, and add monosodium glutamate and sesame oil. Eat goose radish and drink soup twice while it is hot.
Efficacy: rich in nutrition, low in fat and high in unsaturated fatty acids, which is very beneficial to human health. It has the effects of invigorating qi, tonifying deficiency, regulating stomach and quenching thirst, and is especially suitable for people with thirst, fatigue, shortness of breath and loss of appetite. 14. turkey sandwich material: 1 baguette, a proper amount of cooked turkey, lettuce, tomato and black pepper. Practice: cut the French stick in half and slice the turkey; Wash lettuce, wash tomatoes and slice; Spread the turkey slices on the bread, sprinkle appropriate amount of black pepper according to personal taste, and finally spread tomatoes and lettuce on the turkey in turn.
Efficacy; Good for blood, effective control of calories, easy to lose weight.
5. Bitter gourd bass pot
Ingredients: bitter gourd 150g, perch 150g, carrot 25g, 2 bowls of broth, oil, salt, monosodium glutamate, cooking wine, pepper, corn flour, egg white and a little sesame oil.
Practice: Bitter gourd and carrot are cut into pieces; Slice perch, add raw flour, egg white, salt, cooking wine, monosodium glutamate and oil, and marinate for 15 minutes; Take the oil pan, pour in bitter gourd and carrot, stir-fry for 40 seconds, and put it away for use; Pour 2 bowls of soup into the pot, add appropriate amount of salt, monosodium glutamate, cooking wine and pepper, and boil. Pour in bitter gourd, carrot and perch slices, mix well and cook until the fillets are cooked. Pour in rice flour and water and a little sesame oil.
Efficacy: Bitter gourd contains high-energy lipid, namely bitter gourd seed (RPA), which is known as "fat killer" and can reduce the intake of fat and polysaccharide by 40%? 60%0 Fish is relatively low in fat, so women who want to lose weight can eat more D6. Salted shrimp material: 500g fresh shrimp, 15g salt, 4 peppers, 2 wilts, 3 shallots, 50g cooking wine and 5g monosodium glutamate.
Low-calorie meat 1. chicken (as food)
Compared with pork, beef and other meats, chicken obviously has the characteristics of low fat and low heat fi, and its meat quality is more refreshing, fragrant and tender. It can use any cooking method, with a variety of accessories to make delicious dishes, and it is rich in nutrition, which can almost be called the first choice for dieters to ingest animal protein.
2. Duck meat
Duck meat has high nutritional value, and the content of protein is much higher than that of livestock meat, which can effectively increase satiety. Moreover, the fat and carbohydrate content of duck meat is moderate, especially the fat is evenly distributed in the whole body tissue. The fatty acids in duck meat are mainly unsaturated fatty acids and low-carbon saturated fatty acids, and the saturated fatty acid S is obviously less than that in pork and mutton. Studies show that the fat in duck meat is different from butter and lard, and the ratio of saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids is close to the ideal value. Its chemical composition is similar to olive oil, which has the function of lowering cholesterol and is beneficial to the prevention and treatment of cardiovascular diseases. Chinese medicine believes that duck meat is cold and has the function of nourishing stomach and eliminating edema. It can be seen that duck meat is an indispensable slimming white meat for women.
3. Goose
Among all kinds of meat, goose meat is a complete protein (also called complete protein, which refers to protein containing all necessary maternal acids and egg S with the highest nutritional value) and a high-quality protein. Moreover, the fat content of goose meat is low, only a little higher than that of chicken meat and much lower than that of other meats. Goose meat is not only the lowest in fat content, but also rich in a variety of essential gas-based acids, vitamins, trace elements, minerals nicotinic acid and sugar. Therefore, goose with rich nutrition, low fat content and high unsaturated fatty acid content has become the most ideal healthy slimming food with high protein, low fat and low cholesterol in women's minds.
4.turkey
In recent years, turkeys originating in the United States are very popular in China, because turkey meat has the advantages of "one high and two low" in nutritional value. First, the content of protein is high; second, the content of fat and cholesterol is low, and it is rich in iron, zinc, vitamin B, potassium and vitamins. Moreover, the fat contained in turkey meat is unsaturated fatty acid, which will not lead to the increase of cholesterol in blood. In addition, turkey is rich in tryptophan and lysine, which can help the human body reduce stress and eliminate tension and anxiety. Therefore, women eat more turkey, which can not only effectively control calories and lose weight easily, but also enrich blood and maintain health during physiological period and pregnancy.
5. Fish
Fish can provide a large number of high-quality protein, with high digestion and absorption rate, which is the best choice to supplement high-quality protein.
At the same time, the content of cholesterol and fat in fish is very low, so it will not bring more cholesterol while ingesting high-quality protein. I Fish also contains folic acid, vitamin b2, vitamin B, vitamin 2 and other vitamins. It has the effects of nourishing and strengthening the stomach, inducing diuresis to reduce swelling, promoting lactation, clearing away heat and toxic materials, relieving cough and asthma, and is effective in treating various diseases such as edema, edema, abdominal distension, oliguria, jaundice and galactorrhea. In addition, the muscle fiber of fish is relatively short, the protein tissue structure is loose, and the water content is relatively high, so it is easier to digest and absorb. Therefore, fish is a very nutritious diet food.
6. Shrimp
Compared with fish and poultry, shrimp contains less fat and almost no animal sugar as an energy source. The content of cholesterol in rape is high, but it is also rich in taurine, which can reduce human serum cholesterol. Rape is also rich in trace elements such as potassium, iodine, magnesium, phosphorus and vitamin A. In addition, shrimp contains 20% egg quality, which is contained in protein. One of the very high foods is several times or even ten times that of fish, eggs and milk.