2 1 1 What is the diet?
Generally speaking, it is the proportion of food per meal, or the food framework. In the choice of diet, it can help you "grasp the big and put the small". Solve the current situation that we don't know how to change because of lack of nutrition knowledge, and the situation that listening to fallacies and heresies harms our health.
Specifically, it is to divide the food of each meal into four fists.
22 fist vegetables: vegetables refer to all kinds of colorful fresh vegetables.
Vegetables provide a lot of vitamins, minerals and antioxidants, and are indispensable nutrients for slimming and beautifying.
1 1 fist staple food: the main index finger is half flour, rice and half coarse grains (whole coarse grains, miscellaneous beans and potatoes).
Staple food is the main source of energy, but also provides a lot of vitamins and dietary fiber, which is very important for skin health.
1 1 fist high-protein food: high-protein food refers to five categories: "fish, eggs, milk and beans"
High-protein food can provide a lot of high-quality protein to maintain the body's muscle lines, and it is also the main source of iron, zinc and calcium supplements.
2 1 1 Diet is a model of a meal, and it is suggested that every meal should be close to it.
We should eat every kind, and a reasonable proportion can make us eat enough nutrition without getting fat.
Whether you are cooking by yourself or eating out, you can use 2 1 1 diet to manage the plates in front of you.
When it cannot be guaranteed for various reasons, it is also recommended to reach a balance within 1-2 days, because if a meal only has staple food, or only vegetables, or meat, eggs and milk, it will not bring a good feeling of fullness.
In particular, eating only staple food for a meal will also lead to violent fluctuations in blood sugar after meals, which is not good for the body.
2 1 1 How to match the diet?
2 fist vegetables
1 fist staple food
The first high protein food
The diet of 2 1 1 is taken from the international dietary guidelines and the dietary guidelines for China residents.
The reason why you choose a fist is because everyone's fist matches their body shape.
What we need to study deeply is how to put thousands of delicacies from Qian Qian into "2 1 1".
Example of dietary application of 2 1 1:
? Potatoes and lotus roots should not be classified as vegetables, but as staple foods.
? Soymilk and tofu are not vegetables (many people think vegetarian dishes are vegetables), but high-protein foods.
? Meal replacement powder can't replace three meals a day, but it can provide seven kinds of nutrition for our body.
Learn to correctly classify food into three categories: "2 1 1"
If you want to feel full, it is recommended to drink vegetable soup first, eat vegetables, then eat meat, and finally eat! 2 1 1 Diet has many benefits.
First, whether you are full or not.
Second, you can lose weight.
Third, the nutritional structure is scientific and reasonable, and the body is not prone to problems, which can protect your health.
Fourth, ensure that protein is adequate.
Fifth, make sure to eat enough vegetables.
Sixth, prevent the intake of too much sugar. Too much sugar can easily lead to obesity.
It is worth noting that the order of 2 1 1 diet cannot be changed, that is, vegetables should be eaten first, protein should eat first, and staple food should be eaten last.
Why?
Because it is possible to eat vegetables and protein, so you won't feel hungry. In this way, your staple food will be much less.
So don't eat staple food first, then protein, then vegetables. In this case, it is very likely that you won't eat vegetables at all.
If you don't eat enough vegetables, it is also very bad for your health and easy to cause constipation. In that case, it will be bad for weight control.