In the process of losing weight, it is necessary to maintain adequate and balanced nutrition, which will not only help the health of the body, but also help to maintain the weight loss effect in the future. See what you need to add every day. Don't give up your health in order to lose weight quickly.

I. Water

The human body needs enough water to maintain normal physiological functions. Every calorie of food needs one milliliter of water to maintain the metabolic balance in the body. The average person needs to consume 1.5 ~ 2 liters of water every day, which is equivalent to eight cups (about 200 ml per cup).

Drinking water can also help the peristalsis of the stomach and the discharge of garbage in the body, and it can also fill the stomach, which is very good for losing weight. But it is not good to pour water into your stomach. In fact, hydrating is also a method. The scientific method is:

Milk, fruit and vegetable juice, soup, etc. It should also be recorded in the daily drinking volume to prevent excessive drinking from bringing burden to the kidneys.

Drinking a large glass of water on an empty stomach in the morning and lying on the right side for 15 minutes is helpful to regulate the function of liver and gallbladder and promote normal defecation.

Drink evenly. Don't drink four large glasses an hour and then stop drinking for a few hours.

It is not advisable to drink too much water after meals. Because drinking too much water will only dilute the digestive juice in the stomach and affect the digestion and absorption of food.

It is not advisable to drink too much before going to bed. In order to avoid water stagnation in the whole body tissue, it becomes edema and forms bags under the eyes.

It is best to drink warm water. Ice water can stimulate the stomach, hinder digestion and secretion, increase the load of digestive organs, and lead to indigestion.

Never drink raw water.

Although sugary drinks such as orange juice and cola taste good, you can't drink too much, and the heat generated by sugar is still considerable.

When you sweat a lot in summer, such as exercise, you can appropriately supplement light salt water to replenish lost body fluids. 、

Second, milk and dairy products.

A cup of 200ml milk contains about 23 1mg of calcium, 6.7g of protein and a lot of trace elements. Each person needs 800 mg of calcium and 80 g of protein every day. The American food guide suggests that the public should drink 3 cups of milk (600 ~ 750 ml) every day.

A survey of 323 Hawaiian girls shows that drinking half the milk recommended by American food guide every day can effectively lose weight and reduce waist circumference.

The latest research abroad confirms that when the human body is short of calcium, it will increase the release of insulin through some mechanism, and the release of insulin itself will promote fat synthesis and reduce the body's heat dissipation function. In this way, human energy consumption is reduced, fat synthesis is increased, and it is easy to get fat. In addition, dairy products are rich in branched-chain amino acids, which can also reduce the synthesis of fat.

Aside from its slimming effect, milk and dairy products are also very rich in nutrients, and 2 cups (400 ~ 500 ml) a day are beneficial and harmless.

3. Fruits and vegetables

As early as 1990, the World Health Organization suggested that a person should eat at least 5 servings of fruits and vegetables every day.

Vitamins, inorganic salts, trace elements and cellulose in human body mainly come from fruits and vegetables. Fruits are rich in organic acids and various proteases, which help digestion. Pectin and cellulose contained in it can also promote intestinal peristalsis, reduce the absorption of cholesterol and lower blood cholesterol. Fresh vegetables also contain a lot of essential nutrients. Normal people should eat more than 200 grams of fruit and 400 grams of fresh vegetables every day, and it is more appropriate to eat fruit after meals 1 hour.

But excessive fruits and vegetables (especially fruits) will obviously lead to weight gain due to excessive sugar intake. The US government recommends no more than 9 servings (equivalent to 65,438+0,000 grams of fruits and fresh vegetables).

Fourth, vitamins.

Daily multivitamins are the nutritional reserves of the human body. The food we eat every day sometimes does not provide all the nutrients the human body needs every day. At this time, multivitamins can fill the nutritional gap, even for the most cautious diners.

Vitamin A helps to improve people's immunity, prevent cancer and protect people's eyesight. An adult needs 1000 micrograms of vitamin A every day, but excessive intake is harmful to health. Foods containing more vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, cantaloupes and so on.

Vitamin B6 helps to improve people's immunity. Vitamin B6 can prevent skin cancer, bladder cancer and kidney calculi. Generally speaking, you need 2 mg of vitamin B6 every day, which is equivalent to the content of two large bananas. The maximum safe intake per day is 50 mg. Foods rich in vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados and bananas.

The main function of vitamin C is to improve people's immunity, prevent cancer, heart disease, stroke and cataract, protect teeth and gums, help wounds heal, fight asthma and treat male infertility. In addition, taking vitamin C on time can delay the aging process. The foods with the highest vitamin C content are broccoli, green peppers, oranges, grape juice and tomatoes. American experts believe that the daily dosage of vitamin C per person should be 200-300 mg, with a minimum of 60 mg. Half a glass of fresh orange juice can meet the minimum amount of vitamin C per person per day. In addition, drinking half a glass of orange juice every day can prevent colds. People who smoke should eat more vitamin C.

The main functions of vitamin E are: anti-oxidation, lowering cholesterol, removing body garbage and preventing cataracts. Walnuts and peanuts contain vitamin E, but it is difficult for people to get enough vitamin E from these foods. The recommended daily dose is 10 μ g, and the maximum safe daily intake is not more than 20 μ g.

Verb (abbreviation of verb) oil

It mainly provides energy, vitamin E and essential fatty acids. The daily fat intake recommended by China Nutrition Society is 25g per person.

Some people think that oil is high in fat and cholesterol, which is easy to get arteriosclerosis and coronary heart disease, and eating greasy food is harmful. This is not right. Oil has many important physiological functions, such as providing heat energy for the body, promoting the absorption of fat-soluble vitamins, providing unsaturated fatty acids, and participating in cell structure. Unsaturated fatty acids are beneficial to improve blood lipid composition and prevent arteriosclerosis. Vegetable oil has a high content of unsaturated fatty acids, so you should eat more vegetable oil and less animal oil.

Mint fitness expert group