Later, I thought about it for a long time. If I understand correctly, LZ doesn't want to do anything with microwave ovens and rice cookers. The meaning of this sentence is what simple and easy-to-operate food can achieve the effect of increasing muscle and reducing fat (healthy diet).
Then let's first analyze the dietary characteristics of increasing muscle and reducing fat:
1. Muscle gain: I have been doing muscle gain under the pressure of the coach recently. I'm not an expert in muscle building. I can only understand it according to my current diet. I regularly cut and fix three meals a day, paying special attention to the intake of high-quality protein to help muscle synthesis. High quality protein includes: lean meat, fish, eggs and milk.
2. Reduce fat: In many people's minds, reducing fat means eating less or not eating or avoiding a certain diet completely. However, this is not the case. I always advise my friends to feed themselves on time and in quantity during the period of reducing fat, and to have a balanced intake of protein, carbohydrates and fat in their diet. Only during fat reduction, we should first pay attention to the sources of fat and energy, such as big fat, and then pay attention to cooking methods and eating time.
After an in-depth analysis of the above two points, I won't go into details. Here are a few dishes that I think are not bad, hoping to be used for reference by LZ. Please LZ forget the limitations of microwave ovens and rice cookers. In fact, there are pots and fire eyes, and you can make a lot of delicious food in the simplest way!
1. Braised beef tenderloin (high-end atmosphere? ! ? ! )
Ingredients required: brine 1 bottle (sold in supermarkets), beef tendon 1000g, water 1.5-2 liters.
Practice: put the whole piece of beef in clear water, barbecue it on the pot with cold water, skim off the floating foam, turn off the fire, pour in an appropriate amount of salt water (about 1/3 bottles, depending on the amount of water, you can taste it), let it stand for 45 minutes, then stew it for 45 minutes with low fire, cool it, put it in the refrigerator, and cut several pieces when eating.
2. Boiled poached eggs
Ingredients: fresh eggs 1 piece, appropriate amount of water, a little salt, and a little chopped black pepper.
Practice: Knock the eggs into a small bowl, pour in clear water, turn off the fire, stir a vortex in the water with a spoon, pour the eggs into the pot, let the eggs sink slowly into the bottom of the pot with the vortex, let it stand for three and a half minutes, take it out with a colander and put it on bread or other dishes, sprinkle with salt and chopped black pepper.
3.avocado shrimp salad
Ingredients required: avocado 1, almond 10, 8 fresh shrimps, mango 1, cucumber 1, oil and vinegar salad juice (available in major supermarkets).
Practice: Blanch shrimps with clear water, peel them for later use, and cut the rest into cubes. Mix all the ingredients together and sprinkle some vinegar juice inside to eat.
4. Brown rice
You can change the rice you usually eat into glutinous rice, brown rice and red beans to make brown rice, which is found in many healthy meals!
Writing so much is actually to inspire LZ. There are still many delicious healthy meals to cook without microwave and rice cooker. I hope it will help LZ a little.