rice noodles

aquatic product

food

Weight unit gram heat unit kilojoule100g = 2 ounces.

First weight, second protein, third fat, fourth sugar and fifth calorie.

Rice 100 6.7 0.8 76 1420 crab10014.02.610 345

Xiaomi1009.71.7771520 crucian carp10013.1.1.

Steamed bread 100 6. 1.249 932 yellow croaker 100 17.3 0.7 303

Noodles100 7.41.4571134 salmon10014.88.6/581

Corn flour 100 9.6 4.3 72 1524 hairtail10015.83.42.1421.

Fuqiangfen1001.1.472.91423 scallop10063.63.215.21432.

Glutinous rice flour10011.472.91424 herring10016.02.62.340

Bread 100 7.3 5.8 93 1524 Xianbei10014.80.13.4309.

Wonton skin1007.31.456.2120 Youyu10015.1.82.4323.

Blood glutinous rice1008.31.673.61436 river shrimp10017.50.60318.

Pork1007.112.4201

Flounder100 9.39.1/501

egg

Carp10018.1.1.60.23660.00000000006

The food weight is gram of protein fat sugar calorie shrimp10016.31.30.1.326.

Egg10011.815.01.3 783 clam meat10051.36.421.7.

Duck egg1001314.71781prawn 100 20.5 0.7 0.2 377.

Egg white100 9.60.1.1.2185 dried seaweed 100 47.5 0.5/820

Edible meat

Squid10015.1.8 2.0 322

Food weight grams protein fat sugar calorie dried shrimp skin100 39.33.19.1916.

Pork10016.9 29.21402 jellyfish10012.40.14.1272.

Pig heart10017.16.3525 sea cucumber100210.40.310 267.

Pig liver 100 20.0 4.0 3.0 537 eel shreds10017.21.20.6343

Pork belly 100 14.6 2.9 2.0 382 snakehead10018.80 0342

Pig kidney10015.54.8/441fish10013.00.710.4268.

Beef100 20.110.2/722 kelp 100 5.8 0.4 22.4 486

Rabbit 100 2 1.2 0.4 0.2 373 shrimp 100 17.3 0.66 0 320

Pigeon10016.614.21.8 840 snail meat1001.43.81.52 360.

Quail10016.614.21.8 840 tortoise10015.31.126.6 745.

Chicken 100 23.3 1.2/440 100 18.7 4.3/300.

Chicken liver10018.23.52.1.463

Chicken wings100 23.31.20.1.440

Chicken feet100 24.016.4 2.71063

Hundred pages100 50.019.3 5.21653

Tripe10014.8 3.7/391bean products

Mutton10011.28.81.01.290 food weight gram protein fat sugar calorie.

Tofu 100 7.4 3.5 3.0 295

Duck tongue 10014.415.60.8631bean curd,100 page100210.57.97.0780.

Duck10016.57.40.1.560 bean curd, bean curd1005.31.91.0175.

Duck liver10017.14.8 6.8 575 tofu coat100 43.2 26.012.1191.

Dried bean curd10015.6 0.8 4.1340

Beverage category

candy

Food weight grams protein fat sugar calories food weight grams protein fat sugar calories.

Milk 100 3.3 3.6 6. 1 285 ice cream 100 3.7 8.6 23.8 785

Soybean milk1004.41.92.177 cake 100 7.9 4.2 64 1340.

Malt cream100 5.46.237.71kloc-0/2 chocolate10010.028.757.22320

Beer 140

garden stuff

condiment

Food weight grams protein fat sugar calories food weight grams protein fat sugar calories.

Leek 100 1.8 0.2 2.0 66 soy sauce 15 0.89 0.2 0.8 34

Green pepper 100 0.8 0. 1 4.5 96 sesame oil 10 0 10 0 376

Mushroom 100 2.8 0.2 2.4 96 Vegetable oil 10 0 10 0 376

Volvariella volvacea100321.4241000 sugar100.04016.

Flammulina velutipes1002.10.43.713 lard 10 0 9.9 0 374

Lentinus edodes10012.1.859.61265 salad oil1010 375.

Broccoli 100 2.4 0.2 3.2 100 ginger1001.20.610.8232

Mung beans10015.17.013.9753 flower carving 100-352

Bean100 3.5 0.4 7.0193.7

Bean sprouts 100 4.6 0.8 3.0 150

Broad bean 100 8.8 0.5 13.8 398

Caotou 100 5.9 0. 1 9.6 264

Porphyra10014.01.236.8112

Food weight grams protein fat sugar calories.

Radish 100 0.8 0. 1 3.2 72

Bean sprouts 100 2.0 0.26 1.8 76

Radish 100 0.9 0.2 3.8 88

Chickpea 100 1.7 0.4 2.5 84

Xuecai10010.50.44.12108

Celery 100 0.5 0.4 3. 1 76

Soybean100 32.418.8 20.81600

Cabbage 100 1.2 0.2 3.6 88

Cucumber 100 0.7 0.2 2.0 54

Luffa10010.40.14.3100

Bitter gourd1001.00 0.23.480

Eggplant10010.34.1.100

Winter bamboo shoots 100 3.00 0.2 1.284

Peanut kernel100 24.3 48.715.3 2504

Mung bean100 23.010.5 57.81328 (absolute authority)

1, almonds, walnuts, peanuts and other nuts

Tip: eat with skin (such as a red coat outside peanuts); Don't go beyond healthy eating? 0? 3 recommended amount.

Magic: increase muscle and satiety.

Secret weapon: protein, unsaturated fat, vitamin E, folic acid (peanuts are rich in folic acid), fiber, magnesium and phosphorus.

Confrontation: obesity, heart disease, muscle atrophy, cancer

Partners: pumpkin seeds, sunflower seeds and avocados.

Faker: Pickled or smoked nuts (too high sodium content can cause pressure on blood pressure).

Maybe from the calorimeter, you will find that nuts are not low in calories, and then list them as guys who refuse to communicate during weight loss. In fact, you don't fully understand this good partner to lose weight. Monounsaturated fatty acids contained in nuts are very friendly to the human body, and at the same time, it can make you no longer feel hungry. The high protein in nuts is one of the main sources of protein, which can delay the time when you feel hungry. And high-quality fiber will increase your satiety.

In addition, nuts can also provide vitamin E, which can keep you young and smooth, especially for women. In addition, it is also rich in trace elements such as magnesium and phosphorus.

Therefore, we should be brave enough to keep them around, use them instead of biscuits or popcorn in meals, and put them on the list of "encouraged foods".

2. beans

Tips: Including soybeans, red beans, kidney beans, green beans, chickpeas, Lima beans, etc.

Magic: increase muscle, help burn fat and regulate digestion.

Secret weapons: fiber, folic acid, protein, unsaturated fatty acids (soybeans, etc. ), iron, calcium (soybeans, etc. ), magnesium.

Confrontation: obesity, colon cancer, heart disease, hypertension.

Partner: lentils, peas, broad beans, unsweetened bean paste.

Faker: fried beans (containing high saturated fat); Baked beans (high sugar).

When you understand the benefits of beans, you can't refuse them: protein is full of them, but they contain only a small amount of fat, and are rich in fiber and trace elements. Vegetarians regard it as a substitute for meat, and what is better than meat is that it contains less fat (of course, the plant-based protein cannot completely replace the animal-based protein). As one of the 12 magic foods recommended by Mint, what you need to do is to stop ignoring it and replace some meat with it. After a week, you will find that a lot of saturated fat has been cut off and replaced by a lot of fiber.

3. Green vegetables such as spinach

Magic: inhibit free radicals (a molecule that accelerates the aging process) and increase satiety.

Secret weapons: vitamins A, C, E, folic acid, β-carotene, minerals (calcium, magnesium, iron) and fiber.

Confrontation: obesity, cancer, heart disease, stroke, osteoporosis

Partner: Cruciferae vegetables such as broccoli and cabbage, and green, yellow, red and orange vegetables such as asparagus, peppers and carrots.

Counterfeiters: Pickled vegetables (high Na, greatly reduced nutrients), oil-soaked vegetables, and fried dishes with high oil content.

If you have a mother who is a doctor, she will force you to eat enough vegetables every day-they will provide you with rich vitamins and minerals, as well as crude fiber, and the sugar content is not high (especially compared with most fruits). This is one of the most important foods for dieters.

A small dish of spinach will provide you with enough vitamin A, vitamin C and folic acid for nearly a whole day, which can prevent heart disease, stroke and colon cancer. Cabbage contains more vitamins and minerals than almost any other food.

The importance of vegetables goes without saying. At the same time, Iris should remind you to destroy it while it is still fresh, and don't cook it for too long, otherwise it will lose a lot of valuable nutrients. In addition, don't put too much oil when cooking. Although they look like healthy food, you often ignore the oil in them. Many vegetables can keep these hateful oils.

4. Dairy products

Tip: skim or low-fat milk, yogurt, cheese and cheese.

Magic: strengthen bones, promote weight loss and enhance satiety.

Secret weapons: calcium, vitamin A, vitamin B 12, riboflavin, phosphorus, potassium, and high-quality protein.

Confrontation: osteoporosis, obesity, hypertension, cancer

Partner: None

Forger: whole milk, sweetened yogurt

Dairy products are a special guy in nutrition, and there is almost no natural food to replace them, just because it can provide us with a very necessary nutrient-calcium.

Because of the rapid loss of calcium, we need to supplement calcium every day, which can strengthen our bones and calm our impatience. People in China have begun to pay attention to calcium intake, so we need to increase the amount of dairy products every day.

Dairy products such as fat-free or low-fat milk, yogurt and cheese can play a key role in discharging the interference of saturated fat. However, skim or low-fat milk and yogurt seem to be more beneficial, because liquids can take up more gastrointestinal space and make you no longer feel empty. Iris suggests that you add it to your daily diet as one of your eating habits.

5, oatmeal

Tip: Sugar-free, no added flavors and creamers.

Magic: increase energy and motivation, lower cholesterol, maintain blood sugar level and delay hunger.

Secret weapon: complex carbohydrates and fibers

Confrontation: obesity, heart disease, diabetes, colon cancer

Partners: High-fiber grains, such as whole-bran fiber (whole grain represented by whole-wheat bread).

Forger: sugary cereal

This is definitely a perfect food. If it is used as breakfast, it can sweep away your listlessness when you first get up and make you energetic and metabolically vigorous; If you are going to exercise, don't forget to eat some prepared oatmeal in the first few hours. It will make you energetic in exercise and lose weight better. If you eat a bowl of oatmeal for dinner, you won't think of dinner. Oatmeal and low-fat milk are golden partners. Make them appear on your menu more frequently.

Grains contain soluble fiber, which stays in your stomach longer than insoluble fiber (such as vegetables). At the same time, water-soluble dietary fiber can reduce cholesterol in the blood, which is a good friend of your cardiovascular system.

Please believe me: you need more fiber, soluble and insoluble. We should take in 25 to 35 grams of fiber every day, but most people only take in half. Fiber not only makes you feel more saturated, but also promotes gastrointestinal peristalsis, like a bodyguard, kicking out the troublemakers in the process of food absorption for your body. It protects you from heart disease and removes colon cancer carcinogens from your intestines.

In addition, oatmeal can maintain your blood sugar level more than many other foods, stabilize your insulin level, and ensure that you will not be insatiable for food after a few hours. This is very helpful for you to lose weight, because the production of insulin will slow down your metabolism and send a signal to start storing fat. After the grain is digested in your stomach, it needs a slow process to digest and absorb, which leads to a lower insulin level than ordinary carbohydrate foods (such as sweet bread).

6. eggs

Magic: gain muscle and burn fat.

Secret weapons: protein, vitamin A, vitamin B 12.

Confrontation: obesity

Partner: None

Faker: no

For a long time, eggs have been considered evil because two eggs contain more cholesterol than the daily recommended value. In fact, you can completely abandon the yolk and keep protein.

More and more studies show that eating one or two eggs a day will not raise your cholesterol level. In fact, most of the cholesterol in the blood is obtained from dietary fat, not cholesterol in food. That's why you should use eggs and their powerful protein magic. Eggs have the highest "biological value" in protein, which can meet your muscle protein needs. Other foods can't provide that much or can't. In other words, protein in eggs can increase muscle more effectively than protein from other sources-even milk and beef are far behind. Eggs also contain vitamin B 12, which is a necessary substance for fat decomposition. cereal

Oat: rich in linoleic acid and saponin, it can prevent and treat atherosclerosis and reduce cholesterol and blood lipid. Oats are rich in soluble dietary fiber that other grains do not have, which is easily absorbed by human body. Moreover, because of its low calorie, oats are not only beneficial to weight loss, but also more suitable for dietotherapy needs of patients with heart disease, hypertension and diabetes.

Corn: rich in calcium, phosphorus, magnesium, iron, selenium, vitamin A, B 1, B2, B6, E, carotene, etc. It is also rich in lecithin and fiber. Eating corn regularly can lower cholesterol and soften blood vessels, and has an auxiliary therapeutic effect on cholecystitis, gallstones and diabetes. Indians have almost no hypertension and coronary heart disease, mainly because their staple food is corn.

Whole wheat: Whole wheat bread is the lowest calorie in bread. Whole wheat bread has 9% fewer calories than ordinary white bread, but protein has 20% more eggs, twice as much vitamin B, and more cellulose than tomatoes, but only 35 calories. I suggest you eat a whole wheat bag for breakfast or extra meals to fill your stomach!

Yam: Its mucin can prevent fat deposition in cardiovascular system, maintain vascular elasticity and prevent arteriosclerosis; Reduce subcutaneous fat deposition and avoid obesity. Dopamine in yam can dilate blood vessels and improve blood circulation. Yam can also improve the digestive function of human body. If you have indigestion, you can cook yam, lotus seeds and Euryale ferox with a little sugar.

Sweet potato: It has a strong effect on lowering blood cholesterol, maintaining blood acid-base balance, delaying aging and preventing cancer. Sweet potato is rich in dietary fiber and gum, which can be described as "intestinal scavenger".

Potatoes: Don't worry about excess fat when eating potatoes, because it only contains 0. 1% fat, which all hungry foods can't reach. Eating more potatoes every day can reduce fat intake, gradually metabolize excess fat and eliminate your worries. Protein in potato is higher than soybean in nutritional value and health care function. It is other nutrients that the human body needs, such as carbohydrates, VB, Vc, calcium, magnesium, potassium and so on. , and more comprehensive than rice noodles. In order to lose weight, you should eat potatoes as a meal, such as boiled potatoes, potato chips or potato cakes, once a day, and keep eating them to prevent overnutrition or lose excess fat.

Vegetables:

Wax gourd: "if you want to be thin and healthy, you can eat it for a long time;" Don't eat if you want to be fat. "This is an ancient experience, and it is also confirmed by the Institute of Modern Science. Wax gourd does not contain fat, but it is rich in fiber, calcium, phosphorus, iron, carrots and so on. Wax gourd has diuretic and heat-clearing effects, and contains propanol diacid, which can prevent fat accumulation in the body. Wax gourd is low in sodium and sugar, so it is a good food for diabetics.

Celery: Celery is mostly water and cellulose, containing vitamins A and C. It is cool and can lower blood pressure, reduce blood fat and clear fire. And the calories are very low, and eating too much is not afraid of getting fat.

There are two kinds of celery, one is Qin and the other is Qin. If you prefer strong food, you can choose to eat Tang Qin, and use it to stir-fry sliced meat, which has a strong taste and a better weight loss effect.

Lentinus edodes: Lentinus edodes contains more than 30 kinds of enzymes and 18 kinds of amino acids, among which 8 kinds of amino acids are essential for human body, including 7 kinds. The nucleic acid contained in it can inhibit the increase of cholesterol, so it can lose weight. It can also promote blood circulation, inhibit melanin and nourish skin. Before cooking mushrooms, we will soak them in water, and many nutrients contained in them will be dissolved in water, so don't throw the water away. It's a pity that someone threw away the stalk. The stem contains a lot of fiber, so vegetarians can use it as cooking silk. In recent years, scientists have found that shiitake mushrooms contain a variety of shiitake mushrooms, which have anti-cancer effects and can improve the liver function of patients with hepatitis B. It is recommended that cancer patients take15g shiitake mushrooms every day. And recommend other mushrooms, such as Flammulina velutipes, mushrooms, straw mushrooms and so on. It has no calories and is a good food for dieters.

Kelp: The fat content is very low, and the calories are not too high. Most importantly, kelp is rich in iodine up to 24 mg per gram, which is an important weight-loss mineral. Because iodine plays an important role in the secretion of thyroxine, thyroxine can control human energy metabolism. Iodine deficiency can lead to low basal metabolism. At this time, even if you don't eat much, it is easy to make people obese. Kelp also contains high calcium, iron and vitamins, which is very beneficial to human body and is a cheap and easy-to-get weight loss product.

Bean sprouts: Bean sprouts are low in fat and calories, but high in water and cellulose. After soybean sprouts, carotene, vitamin B2 and vitamin C increased by 3 times, 4 times and 4.5 times respectively. Eating bean sprouts regularly can not only lose weight, but also be very beneficial to health. Add a little vinegar when frying to prevent the loss of vitamin B and strengthen weight loss.

I suggest that you soak the seeds such as soybeans, mung beans and alfalfa in water at home, let them germinate in the dark, and you can harvest them in a week or so. Because the bean sprouts bought in the market are soaked in water for too long, the contents of vitamin B and vitamin C are greatly reduced. In addition, some of them contain chemicals, such as bleach or phytohormones, which are harmful to your health. Therefore, I hope you blanch them with hot water before frying them to remove the smell of bleach.

Onion: Onion contains compounds such as cyclic alliin and thioamino acid, which can reduce blood lipid, soften fragile blood vessels, care skin and beautify, promote epidermal cells to absorb oxygen in blood, and enhance skin repair ability.

Carrots: Carrots are rich in vitamin A, but vitamin A is fat-soluble, so the eating method is very particular. For example, stewed ribs can retain 93% carotene, fried pork can preserve 80%, and raw pork can only absorb 10% carotene. In addition, please don't mix fruit and vegetable juice with other fruits and vegetables, because it contains a lot of ascorbic acid, which can destroy vitamin C. Many people have made these mistakes, so I specifically mentioned it.

Vinegar: Vinegar is acidic, which can soften blood vessels and remove blood lipids. It is good for people with hypertension, arteriosclerosis, coronary heart disease and obesity, so I suggest that people who want to lose weight should always be jealous. For example, it is used for cold cucumber, vinegar mixed with sea cucumber skin and so on. But there are synthetic vinegar and brewed vinegar, and brewed vinegar should be chosen.

Eggplant: alkaline food, almost all water and fiber, but contains vitamin P, which can prevent arteriosclerosis. Soap grass can lower cholesterol, so it is suitable for weight loss.

Cucumber: Propanolic diacid contained in cucumber helps to inhibit the conversion of carbohydrates in various foods into fat in the body.

Radish: "Eating radish in winter and ginger in summer can keep you healthy all year round". Chinese medicine has used radish as medicine for more than 1000 years. Radish can increase intestinal tension, enhance intestinal peristalsis, shorten the residence time of food in the intestine, be beneficial to food metabolism and waste discharge, and achieve the effect of dieting without dieting. Radish contains less calories, only 200 calories per kilogram, and more cellulose, which makes it easy to feel full after eating and helps to lose weight. Radish is rich in vitamin A, but vitamin A is fat-soluble, so it is best to cook it with meat dishes. White radish contains spicy mustard oil, which can promote fat metabolism and avoid fat accumulation under the skin.

Leek: Leek contains a lot of fiber, is not easy to digest, can promote intestinal peristalsis, and has a strong laxative effect.

Broccoli: Calorie: 40 calories/cup Broccoli is rich in fiber. You can use tomatoes, onions, green peppers and other materials to cook into slimming soup. It is very useful when you are hungry, and it is low in calories and full.

Asparagus: Calories: 66 calories/pound. Asparagus is rich in vitamins A and C. Making salad or cooking a cup of asparagus in your spare time is a good choice. It can be used as a snack when watching TV and listening to songs. Very healthy, not fat.

Pepper: Whether it is hot or sweet, it has high nutritional value. Pepper is rich in capsaicin and cellulose. It can promote fat metabolism and dissolve fat.

Pteridium aquilinum: The cellulose in Pteridium aquilinum can promote intestinal peristalsis and reduce the absorption of fat by the stomach. Chinese medicine believes that bracken is a kind of game vegetable to lose weight, which can strengthen the spleen, eliminate phlegm and eliminate dampness.

Lettuce: Lettuce is a kind of food, because it contains water and a lot of fiber. The green leaves outside lettuce are the most nutritious.

Konjac: Konjac contains a lot of dietary fiber and water, and there is also a mineral called glucose mannan dietary fiber. Glucose mannan can't be decomposed by digestive enzymes and can't be used as heat. In other words, konjac is a food with almost no calories. It can be said that Amorphophallus konjac will never get fat. Eating Amorphophallus konjac will have a strong sense of fullness, which will naturally inhibit the intake of other foods. However, the nutrition in Amorphophallus konjac is not comprehensive and it is impossible to eat Amorphophallus konjac all the time.

Fruit:

Pineapple: The secret of losing weight of pineapple lies in its rich juice, which can effectively hydrolyze fat. Therefore, in summer, you can effectively mix pineapple with food, or drink pineapple juice every day, but don't overdo it, and don't eat raw pineapple. First, it is easy to reduce the taste and stimulate the oral mucosa. Second, it is easy to cause bromelain allergy and itchy skin. The way to avoid this situation is simple: peel the pineapple, slice or dice it, soak it in light salt water for half an hour, then rinse it with cold boiled water to remove the salty taste, and then you can enjoy the fresh and delicious pineapple with confidence.

Grape: Both grape juice and wine contain resveratrol, which is a natural substance that lowers cholesterol. Animal experiments also prove that it can lower cholesterol and inhibit platelet aggregation, so grapes are one of the best foods for patients with hyperlipidemia.

Apples: Although the calories of apples are not low, they are rich in vitamins and minerals, high in cellulose and pectin, and have a very good lipid-lowering effect. It is suggested that dieters can choose apples to eat fruits. Apples can also reduce low-density cholesterol in human blood and increase the level of high-density cholesterol beneficial to cardiovascular system.

Oranges: Oranges contain natural sugar, rich in fiber and low in calories. They are the best choice to replace candy, cakes and biscuits.

Grapefruit: The acidic substances of grapefruit can help increase digestive juice, thus promoting digestive function, and nutrients are easily absorbed. In addition, it is also rich in vitamin C, a grapefruit is about 100 mg, which can not only eliminate fatigue, but also beautify the skin. The important thing is that the sugar content is low, so losing weight is the best way to supplement vitamin C. As for the heavy sour taste that many girls are afraid of, I suggest you drop a little honey on the grapefruit, and the sour taste will be neutralized immediately!

Banana: Banana is rich in dietary fiber, vitamin A, potassium and so on. It has the functions of strengthening tendons, diuresis and softening stools. In addition, bananas with sugar as the main component can be digested immediately after eating and quickly replenish physical strength. Moreover, bananas are very full, and eating one can fill the stomach, and the calories are quite low. Don't think it's not good for losing weight just because it's sweet.

Kiwi: Also known as kiwi fruit, it has the highest dietary fiber and rich potassium content, which can really make it on the list of slimming fruits. Kiwi, like pineapple, also contains a lot of proteolytic enzymes, so it is the best match with meat dishes. The kiwi fruit with slightly sour and sweet taste has the miraculous effect of preventing constipation, helping digestion and beautifying skin.

Lemon: The sour taste of lemon is mainly citric acid, which is an essential substance in the process of promoting heat metabolism and also has the effect of eliminating fatigue. The vitamin C content of lemon is also well known, and its function of promoting intestinal peristalsis is often used as an auxiliary diet for people who lose weight.

Pear: Wash pears and eat them raw with skin, which can increase fiber and get a variety of vitamins. A crisp and juicy pear contains only 50 calories and the fat is less than 1 g.

Melon: A bowl of melon cut into small pieces contains more beta carotene than half a cup of orange juice, and vitamin C is equivalent to half a cup.

Orange juice: It contains only 40 calories and less than 1 g of fat.