Energy consumed by food, energy consumed by the body.
So, how to correctly grasp your daily energy intake? Then it is necessary to find out the main food sources of nutrients in the three major productive forces of the human body.
The three major nutrients produced by human body are mainly divided into carbohydrate, protein and fat.
There are two main sources of food in protein: one is animal protein, such as poultry, meat, fish, eggs and their products; The other is protein, which mainly comes from cereals and bean products.
As we all know, protein is superior to protein, but protein is rare among vegetables and fruits.
This is also the reason why many dieters choose salad as their staple food during the fat reduction period. Salads are divided into vegetable salads, fruit salads and their mixed salads.
Salad is the staple food in the fat-reducing period, which can enhance satiety.
At the same time, less protein can control the body's heat.
The main food sources of fat can be divided into two categories: animal fat and vegetable fat, but there are also high and low levels of meat fat. The more fragrant and appetizing the meat, the higher its fat content, because fat often contains flavor substances.
For example, the most popular pork belly has a fat content of over 60%.
Both fish and chicken are relatively low-fat meat, which is why many people eat fish instead of meat. Many people will take chicken breast as their staple food during the fat reduction period.
It is suitable to eat vegetable oil during weight loss, such as olive oil, corn oil and peanut oil. The fat content is relatively low, while the fat content of animal oil is high.
Eat meat during the fat-reducing period, avoid less oil and salt, and avoid stir-frying because
If the taste is too fragrant, you will want to eat more. Choosing a lighter cooking method can reduce calorie intake to some extent.
The main food sources of carbohydrates are all kinds of flour and rice, such as rice, flour and its products, potatoes, other cereals and root foods, and various monosaccharides or disaccharides, such as glucose, sucrose, lactose, maltose, honey and fructose. Among these sugars, except glucose, fructose and galactose, which can be directly absorbed by human body, the rest of the sugars must be converted into glucose in the body to be absorbed and utilized.
Once sugar enters the body, it is not easily absorbed, which will lead to obesity.
Therefore, during the period of reducing fat, it is scientific to control sugar diet, reduce the intake of flour and rice, and replace flour and rice with coarse grains with low sugar content.
In addition, sugar can be converted into fat in large quantities, but fat cannot be converted into sugar in large quantities. Take diabetics as an example. Due to the disorder of glucose metabolism in the body, many people will lose weight after getting diabetes, even if their diet has not changed.
Finally, attach a week's recipe customized by a dietitian who is 20 pounds thinner.