1, male dietary nutrition
(1) Marinated kelp with soy sauce
Ingredients: soybean, kelp.
Seasoning: soy sauce, water, sesame, star anise, sesame oil, sugar and Jiang Mo.
Practice: wash and soak kelp for 30 minutes, and soak soybeans in water for 3 hours. Marinate kelp, soybean and seasoning for 20 minutes until the soup is dry. Cut the kelp into 4 cm long sections and put the soybeans on the kelp.
(2) Healthy tofu
Ingredients: Tofu, bean pods, auricularia auricula, lily, shredded ginger and onion.
Seasoning: peanut oil, oyster sauce, white powder.
Practice: Cut tofu into long strips, blanch it in hot water, blanch the lily in water, and then blanch it in hot water. Shred the pods and auricularia separately for later use. Stir-fry the oil in a hot pan. Shredded ginger and onion, add black fungus and Jin Baihe and stir fry. Add tofu, oyster sauce and a little water, and simmer for about 5 minutes. Before cooking, add bowls and pods, change the fire and thicken slightly.
Efficacy: Bowl pods and auricularia auricula have the function of lowering cholesterol and contain high fiber.
(3) vinegar mixed with lotus root
Ingredients: lotus root, kelp bud and carrot.
Seasoning: salt, soy sauce, white vinegar, fructose.
Practice: peel the lotus root, cut it into thin slices, blanch it in hot water, remove it, drain it and let it cool; Peel carrots and cut them into small pieces. Soak kelp buds in clear water, wash them with salt water, blanch them with hot water, soak them in cold boiled water, take them out and drain them, and cut them into small pieces. Mix the above seasonings evenly and serve.
Efficacy: promoting qi circulation, promoting digestion and promoting diuresis.
2, men's healthy fat-reducing food
(1) grapefruit
Grapefruit, also known as grapefruit, has always been regarded as the great love of dieters because of the popularity of grapefruit diet. Grapefruit is rich in vitamin C and a lot of antioxidant elements, and its calorie content is very low, about 76 calories each. In addition, it is also rich in potassium, which helps to reduce the accumulation of fat and water in the lower body.
(2)__
_ _ (also known as konjac) is a kind of herb. _ _ Almost zero calories, and no fat, but rich in fiber, can absorb the water in the stomach, easy to feel full after eating, not afraid to eat too much. _ _ There is also water-soluble fiber, which can hinder the reproduction of intestinal bacteria and guide the bacteria to be excreted after being absorbed by the human body, thus gaining the reputation of gastrointestinal scavenger.
(3) eggs
A 50g egg contains 7g protein, 6g fat and 82 calories. Egg yolk contains lecithin, which is an emulsifier that can emulsify fat and cholesterol into small particles, which are discharged from blood vessels and then used by the body.
(4) tomatoes
A medium-sized tomato has only 40 calories, which is equivalent to one-fifth of a bowl of white rice. Moreover, tomatoes are easy to make people feel full, and dietary fiber can absorb excess fat in the intestine and expel fat together with stool. Tomatoes are rich in vitamin B, which can promote fat metabolism. Eating tomatoes before meals helps to burn fat.
(5) Instant cereal
Wheat bran is rich in fiber, which can bring satiety. Wheat bran contains carbohydrates, calcium and water-soluble fiber, which can lower cholesterol level, help the body take away bad cholesterol, stabilize blood sugar and reduce the risk of heart disease and diabetes. But it is not recommended to replace dinner for a long time. Long-term lack of protein will make people easily tired and cause hair loss.
(6) Kiwifruit
Dr. Benqiaodeng, who is known as Dr. Fruit in Japan, stressed that using the nutrients contained in kiwifruit and eating it at breakfast time can achieve the goal of slimming without excessive dieting.
(7) papaya
Papaya contains papain, which can not only decompose protein and sugar, but also decompose fat. By decomposing fat, you can remove excess fat, promote metabolism, and excrete excess fat, thus achieving the purpose of losing weight. Papaya also has the effect of beauty, which can promote skin metabolism and make skin look more shiny and younger.
(8) spinach
Spinach is rich in potassium, vitamins A and C. As a dark green vegetable, it is also rich in iron, which can improve iron deficiency anemia and make people rosy. But pay attention to cooking methods, because spinach is a very easy food to lose nutrition. Spinach should not be eaten with tofu, but also with edible fungus, shrimp, kelp and other foods.
(9) Apple
Eating apples and drinking water will make you feel full, and apples are rich in nutrition. Apples are rich in vitamins B, B 1, C and carotene, as well as sugar, calcium, potassium, iron, zinc, cellulose and malic acid. Pectin and tannic acid have astringent effects. Among them, crude fiber can soften feces, which is beneficial to excretion, non-toxic and natural.
3, daily weight loss tips
1, smarter diet
In order to lose weight, you may swear not to eat some high-calorie foods that you like very much. It's no use doing so. You can choose to eat less and control the amount, so that you won't eat too much when you can't stand it at the end. Eating a small amount of snacks you want is called "happy eating". Although many snacks are high-calorie foods, it is unrealistic to put an end to snacks. You can eat the food you usually eat at every meal as usual, but you should reduce the calories appropriately. So you won't feel hungry if you cut 100 calories from your daily diet. You can save 700 calories by the weekend.
2. Eat less meat and more vegetables.
A study in the United States found that people who eat the most red meat are 30% more likely to die of heart disease or other cancers. If you really like meat, you can use vegetables once a week instead, which will save a lot of calories in the long run.
3. Cook at home as much as possible.
Almost all the food you cook in the kitchen is lower in calories than the fast food you eat. If you eat fast food five days a week and reduce it to four days, you will reduce your calorie intake.
Turn off the light in the kitchen after eight o'clock in the evening.
New evidence shows that the heat absorbed by the human body is indeed related to time. It is easier to absorb heat when you are curled up on the sofa watching TV. Even for foods with the same total calories, the calories consumed during the day are different from those consumed at night. At night, our bodies are preparing to store calories, so eating at night is more likely to lead to obesity. If you are really hungry and want to eat, try to eat some healthy low-calorie food, or put a small amount of food on a plate instead of a big bag in front of you.
Step 5 sleep better
If you don't meet the sleep time requirement of most women, seven to nine hours, then your risk of heart disease will increase. In addition, research shows that too little sleep is related to weight gain.
Step 6 give yourself time to relax
Turn off your computer, let your brain relax for 30 minutes, quiet down and read a good book or turn off the lights and go to bed early. A relaxed mood will make you feel more positive and reduce your appetite appropriately.
7. Make your bedroom more attractive to your sleep.
If you feel bad, you'd better just fall asleep. Decorate your bedroom well, so that you will have more desire to sleep. Buy some soft sheets and pillows, increase the dark color of the bedroom, and don't move the laptop and TV into the bedroom. You want a safe haven, not an entertainment place.
8. Be quiet
Learn to control your emotions. When you are negative, don't comfort you with food, so you won't be happy. After all, obesity will come to you. If you are in a bad mood, find something to distract yourself, and don't let yourself be too idle, because boredom will remind you of food.
9. Exercise more
Exercise is the most effective way to burn calories. If possible, take more stairs instead of taking the elevator, or if your home is not far from your work, walk to work instead of taking the bus. Exercise as much as possible in your life. These small exercises can effectively help you burn calories, and they are simple and easy to do, so you won't find it difficult to stick to them.
10, don't leave your plan.
Your diet has always been to eat a big cake at a time and sugar at a time, and then you don't want to exercise, so your fat will follow you. Have a healthy eating plan, follow it, or go out when you want to eat. Because exercise can reduce your appetite, and your spirit will get you back on track.