1, beef and mutton (thin)
The daily menu includes an appropriate lean beef and mutton diet, and the actual effect of losing weight is better than the diet with little or no beef and mutton in the menu. Eating lean beef and mutton properly and increasing the intake of whole protein are also good for the heart.
Every100g ingredients:
Calorific value: 106 kcal
Body fat: 2.3g
Protein: 20.2 grams.
Carbohydrate:1.2g.
In order to make the body fat intake weight ≤50g, the daily intake of beef and mutton (lean meat) ≤2 174g.
2. Grass carp
Grass carp contains high-quality protein and a variety of amino acids, which are easy to digest. Grass carp contains a small amount of human fat, some of which is composed of unsaturated fat. It contains rich and colorful nutrient elements, especially calcium, phosphorus, potassium and magnesium.
Every100g ingredients:
Heat value: 1 18 kcal
Body fat: 3.9 grams
Protein: 20.5 grams.
Carbohydrate: 0.2g.
In order to make the body fat intake weight ≤50g and the daily intake of grass carp ≤ 1852g.
3. Beef (thin)
Every100g ingredients:
Heat value: 133 kcal
Human body fat: 5g
Protein:19.4g.
Carbohydrate: 2.5g
In order to make the body fat intake weight ≤50g, the daily intake of beef (lean meat) ≤ 1282g.
4. Beef and mutton (fat and thin)
Beef and mutton is rich in protein, and its carbohydrate composition is closer to human needs than raw pork, which can enhance human's ability to fight diseases.
Every100g ingredients:
Calorific value: 125 kcal
Human body fat: 4.2g
Protein:19.9g.
Carbohydrate: 2g
In order to make the body fat intake weight less than or equal to ≤50g, the daily intake of beef and mutton (fat and lean) is less than 1 190g.
5. Chicken breast
Chicken breast is the lowest calorie part of chicken, and it is one of the reliable sources of protein during slimming, and it is necessary for fat-reducing meals. The meat is fresh and tender, but there is only human fat much like shrimp and hairy crabs.
Every100g ingredients:
Heat value: 133 kcal
Human body fat: 5g
Protein:19.4g.
Carbohydrate: 2.5g
In order to make the intake weight of body fat ≤50g, chicken breast should be ≤ 1000g every day.
6. Raw pork (lean)
Lean meat is rich in B vitamins and iron, which is the key source of B vitamins in the body.
Every100g ingredients:
Calorific value: 143 kcal
Human body fat: 6.2g
Protein: 20.3 grams.
Carbohydrate:1.5g.
In order to make the body fat intake weight ≤50g, the daily intake of raw pork (lean meat) is ≤806g.
7. Beef (fat and lean)
Beef is tender than raw pork and contains less body fat and cholesterol than raw pork and beef.
Every100g ingredients:
Calorific value: 203 kcal
Human fat:14.1g.
Protein: 19g
Carbohydrate: 0
In order to make the body fat intake weight less than or equal to ≤50g, the daily intake of beef (fat and thin) is less than or equal to ≤354g.
8. Chicken
Chicken protein has a high proportion, many kinds and high absorption rate, which is very easy to be digested, absorbed and utilized by human body. Chicken contains unsaturated fatty acids which play a key role in the body, and it is one of the key sources of human fat and unsaturated fatty acids in a balanced diet in China.
Every100g ingredients:
Heat value: 18 1 kcal
Human body fat: 13g
Protein: 16g
Carbohydrate: 0
In order to make the body fat intake weight ≤50g and the daily intake of chicken wings ≤3 12g.
Calculation method of food calories:
Generally, it can be found from the food composition table, or it can be accurately measured by calorimeter. Put the sample to be measured into the combustion chamber of calorimeter for complete combustion, and use water to absorb all the released energy. When a millilitre of water rises once at normal pressure, it needs to absorb 4. 187 joules, and record the changes of water quality and water temperature, and make corresponding conversion.
When heating 1 ml (mass 1 g), the heat of food samples is defined as 4. 1 87 joules for every increase of1degree Celsius.
(1) staple food: such as rice, porridge, noodles, etc. If 80 calories are taken as the calculation unit, the calories of 1/4 bowls of rice, half bowls of porridge or half bowls of noodles commonly used in daily life are equivalent to 80 calories.
② Meat, tofu and eggs: 37 grams of lean meat, 20 grams of fat meat, 80 calories. 125 grams of milk, two teaspoons or half a tablespoon of oil are 80 calories. It is worth noting that the calorie of 1 boiled eggs is 80 calories, but the calorie of 1 fried eggs is 120 calories.
Vegetables: 600 grams of any vegetable equals 80 calories.
④ Seafood: 100g is about 80 calories.
⑤ Fruit: 300 grams of watermelon and 2 oranges, all of which are 80 calories.
Above Baidu Encyclopedia-Food Calorimeter