2. Vegetables: Eat two plates of various vegetables every day, and don't eat one vegetable often. A dish of vegetables must be fresh in season and dark green in one day. You'd better eat some green onions and tomatoes first. Chilled celery, radish, tender lettuce leaves, etc. In order to avoid damaging vitamins A and B 1 by heating and cooking. The actual intake of vegetables per person per day should be kept at about 400 grams.
3, coarse rice: 4 bowls of coarse rice a day can keep fit, beauty beauty. We should overcome the hobby of refined staple food and resist the temptation of delicious snacks.
4, protein food: eat 50 grams of meat from any animal every day, of course, it is best to lean meat, 50 grams of any kind of fish (except the net weight of bones); 200 grams of tofu or bean products; An egg; Milk or powdered milk granules 1 cup. This method of using protein, a low-fat plant, to eat protein, a non-high-fat animal, or protein, a small amount of protein, is not only economical, but also relatively reduces animal fat and cholesterol, and is recognized as a "bodybuilding cooking mode".
5. A small amount of condiments: the main condiments such as sweet, sour, bitter, spicy and salty that are essential for daily cooking. They have different functions, such as making dishes more delicious, increasing appetite, reducing greasy, detoxifying and sterilizing, relaxing muscles and activating blood, protecting vitamin C, reducing the loss of water-soluble vitamins, maintaining osmotic pressure and blood acid-base balance in the body, maintaining the rapid response ability of nerves and muscles to external stimuli, and regulating physiology and beauty and fitness.
6. Boiled water, tea and soup: Drink no less than 7 glasses of water every day to replenish body fluids, promote metabolism and improve health. Drink less sugar or pigment.