With the development of the times, great changes have taken place in our eating habits. Eating and drinking all day has become the "normal state" of our lives, and the energy intake every day is generally beyond the standard. Fasting is catering to the trend of low-calorie diet. Studies have shown that the benefits of fasting go far beyond losing weight, but also protecting the brain and resisting aging. Control diabetes and lower blood sugar; Detoxification and organ purification; Improve immune function; Prevention of cancer; Improve mood, resist depression and prolong life.
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Fast food diet arrangement:
1, carbohydrates: carbohydrates have a great influence on blood sugar. An increase in blood sugar will lead to an increase in insulin concentration. Insulin can store fat in the body, but its functions of supplying heat, detoxifying and saving protein can not be ignored. Therefore, it is not recommended to completely ban carbohydrate intake on fasting days, and foods with low glycemic index, such as oats and brown rice, should be selected.
2. protein: Appropriate amount of protein should be supplemented to maintain muscle health, protect cell function, regulate endocrine, promote immunity and enhance physical strength. However, it is not recommended to take only protein on fasting days. Protein should include the calorie restriction allowed on fasting days, and should choose "high-quality protein", such as steamed white water fish, skinless chicken and shrimp.
3, fat: fast food day should choose low-fat cooking technology and low-fat food. The amount of edible oil per person per day is 25 ~ 30g, so in the days of light fasting, we should try to reduce the intake of fat, reduce the edible oil and choose low-fat foods. If cooking with little or no oil, use low-fat chicken and beef instead of pork; Use bean products instead of animal meat; Eat more low-fat foods such as cabbage, cucumber and kelp.
4. Minerals: In the days of light fasting, the intake of salt should be reduced, and low-salt cooking methods should be adopted, such as putting salt later and replacing salty taste with sour taste. At the same time, you can eat foods rich in calcium and magnesium in moderation, such as skim milk and nuts.
References:
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