What to eat in a healthy diet?

1, staple food coarse grains and miscellaneous beans

Corn, sweet potato, potato, taro, yam and other miscellaneous grains;

The staple food is mainly miscellaneous beans, such as mung beans, red beans, peas, chickpeas and kidney beans.

2. Supplement protein: fish, shrimp, eggs and milk beans.

Fish, shrimp, egg milk, bean products. Meat includes poultry meat and livestock meat. Poultry meat is peeled and eaten, low in fat and high in protein, and delicious.

Livestock meat mainly refers to pigs, cattle and mutton. Beef tenderloin and leg meat are the first choice.

Step 3 supplement foods containing dietary fiber

Fruit: Eat half a catty of fruit every day.

Nuts: dietary fiber content is also high, eat a small handful every day.

Matters needing attention in diet meal

Suggested breakfast time is 7:00-7:30.

Lunch time suggestion11:30-12: 30.

Dinner time suggestion11:30-12: 30.

Control oil, salt and carbohydrates.

What does effective exercise do?

1, jump rope to lose weight

In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also a physical exercise that can consume a lot of exercise in a short time.

Step 2 swim to lose weight

Among all kinds of weight loss methods, exercise is the safest and most effective one. Among all kinds of sports, swimming is the most ideal exercise to lose weight. Swimming is a hydrogen-containing sport, which consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.