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1.？ Breakfast collocation
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For office workers who are in a hurry in the morning, the most important principle of breakfast is convenience and speed. But a nutritious and fat-reducing breakfast, vegetables are still indispensable.
Because vegetables can provide us with rich vitamins and dietary fiber (to prevent constipation), they can be eaten raw or boiled in water in less than 5 minutes, which is no trouble at all.
Adding a meal around 10 in the morning can not only make us full of energy all morning, but also delay the arrival of hunger and avoid overeating at noon.
2.？ Lunch collocation
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Office workers should have a deep understanding. Usually at 4 pm, the sound of foraging in the office can be described as one after another.
Because, at this time, I'm usually a little hungry, and it's not time to eat yet.
If you can add a meal, the whole person will be different, and the yogurt will be full, so that you won't be unable to control yourself when eating.
3.？ Dinner collocation
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The cold beef sauce after dinner is delicious, and it can also provide enough energy to avoid starvation.
Porridge is not high in calories, but it is full. It's quite satisfying to eat such a big bowl after work ~
However, considering that everyone's situation is different, this paper only gives a day's collocation, but we can't eat the same food every day.
So what should we do? In fact, it is very simple: replace some ingredients in the recipe yourself. For example, replace the milk for breakfast with soy milk the next day and yogurt the third day.
However, replacement is not just about choosing your favorite food. We must follow the following principles.
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1.？ The total energy in a day is within the standard, and the proportion of three meals is reasonable.
In this diet, dogs set the total energy as 1500 calories, which is suitable for most people.
Everyone can increase or decrease according to their body shape, weight loss needs, exercise amount, etc.
Generally speaking, it is ideal to keep the ratio of three meals at 30:40:30 (with 100 as the total).
But if you want to lose weight, you should increase the proportion of breakfast and reduce the proportion of lunch and dinner accordingly. It is suggested to set it at 35-40:30-35:30-35, which can ensure the vigorous metabolic rate in the morning and help you lose weight.
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The recommended daily diet for dogs today has a total energy of 15 17 calories and a ratio of three meals of about 35:33:3 1, all within the ideal range.
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2.？ The supply of nutrients in each camp is sufficient and reasonable.
According to China's nutrient reference supply standard, the energy supply ratio of three nutrients in a day's diet should be: protein 10%-20%, fat 20%-30% and carbohydrate 50%-65%.
However, considering that the total dietary energy has decreased, the energy supply ratio in protein should be increased to 15%-20%, and even to 20%-25% if the total energy is particularly low.
Because protein intake is too low, vest line and eight-pack abdominal muscles will be farther and farther away from you ~
And this will cause muscle loss, which is also very unfavorable for weight loss.
The daily diet recommended by dogs today, and the nutrition supply in each camp is as follows:
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The micronutrients in the above picture are easy to be lacked by Chinese residents, but judging from the proportion in the last column, the nutrient supply in this recipe is very sufficient, which can meet the basic nutrition needed in the process of losing weight, and there is no need to worry about malnutrition caused by losing weight.
In addition, in the process of losing weight, fat catabolism is vigorous, while B vitamins participate in energy metabolism, and consumption will increase. It is recommended to supplement B vitamins.
The energy supply ratio of the three nutrients is as follows:
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The proportion of energy supply is also reasonable, which can increase the effect of losing weight.
3.？ The variety and quantity of ingredients are reasonable.
Dietary Guidelines for China Residents 20 16 clearly states that the daily diet should include cereals, fruits and vegetables, livestock, fish, eggs and milk, soybeans and nuts.
Everyone should eat more than 12 kinds of food every day and more than 25 kinds every week.
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Losing weight is no exception ~
Today, the daily diet recommended by dogs contains 24 kinds of ingredients, which are distributed in cereals, vegetables and fruits, livestock and poultry meat, beans, oils and fats, 400g of vegetables and 300g of fruits, all of which are in line with the recommended values of the Dietary Pagoda.
Of course, when we change the ingredients, we should also choose the ingredients with acceptable price range according to the actual situation, and at the same time, it is convenient to purchase and simple to make!
What I just mentioned is the principle of self-made diet, and the detailed production steps are a very complicated knowledge, which cannot be explained clearly in an article.
This dog's diet for a day seems simple, but it actually takes a lot of time and energy, and the complexity of making it is unimaginable. Of course, the effect will be great. This is why many big stars, even if they have time and energy, would rather pay a high price to find a special dietitian to manage their diet.
Now you know the value of this formula, right? (It is recommended to collect first. )