Although the formula of healthy diet has been said many times, there are always old friends who ask how to eat every day to ensure nutrition. Food is the most important thing for the people, and diet nutrition cannot be overemphasized. Next, I will share the formula of healthy eating.
The formula of healthy eating 1 1, big bowl for small bowl.
An American study shows that if you can replace a large plate with a small one, your daily calorie intake will be reduced by one fifth, and you will eat 5000 calories less every month. Replacing plates and bowls with smaller ones will inadvertently reduce the amount of food, thus reducing the intake of excess calories.
There are fruits and vegetables in every meal.
Be sure to eat half a bowl of rice porridge or millet porridge, white noodle soup, oatmeal and other cereals, half a banana, a proper amount of strawberries, grapes and so on for breakfast. Eat at least half an apple for lunch, and make sure that salad, broccoli, asparagus, cauliflower or other vegetables you like account for at least half of a meal for dinner. Doing so can ensure that you get enough nutrition and reduce fat and calories.
Step 3 refuse to eat snacks
Every 100 gram of potato chips or chips is equivalent to 47 or 7 grams of fat and 607 kilocalories; Every100g of mutton kebabs is equivalent to 1 1, 5g of fat and 217kcal calories; Every 100 gram of fried peanuts is equivalent to 47 or 6 grams of fat and 592 kilocalories; Every100g of chocolate is equivalent to 42 or 6g of fat and 60 1 kcal. Hamburgers, biscuits and desserts contain a lot of sugar and fat. When we enjoy these snacks outside dinner, our brains just regard them as "amateurs", which will prompt us to eat more calories at dinner.
4. Put less oil, salt and sugar
Fat and sugar are the main thermogenic nutrients. Eating too much will obviously increase the calorie intake of human body, and salt has been proved to be an important risk factor for hypertension. The daily salt intake of normal adults should not exceed 6 grams, and that of patients with hypertension should be below 3 or 4 grams. Soy sauce, fried sauce, sesame sauce, pickles and other food condiments will contain more salt and fat, so it is necessary to limit consumption.
5. Coarse grains are also nutritious.
Although tofu, mushrooms, corn, millet, beans and other foods look cheap, they contain a lot of nutrients needed by human metabolism. From the point of view of balanced diet and health, their nutritional value is better than big fish and big meat.
6. Go to the kitchen by yourself
Eating fast food or processed semi-finished products seems to save time, but the obesity, diabetes and heart disease it causes will damage your future health and waste more money and time. Cooking a nutritious lunch by yourself seems to waste the immediate time, but it lays the foundation for lifelong health and wins more healthy lives.
7. oral weight needs to be reduced
People have their own tastes because they are used to certain foods. People's tastes can be changed. People who like greasy and thick food change to a light diet, which may be tasteless at first, but it won't take long, even a few weeks, for your taste buds to become sensitive to these foods, making you feel sweet and delicious on a light diet.
8. Eat less.
The speed of wolfing down and sweeping away meals certainly shows a good appetite, but it also shows that you have been overeating before your satiety center can respond and send a satiety signal to your stomach. Slow down your eating, chew slowly, and stop eating when you are 7 or 8 minutes full, which will make you lose 9 kilograms every year.
The formula for a healthy diet is 2. All healthy vegetables are healthy, and the diet is up to you.
Cabbage diuresis and detoxification, cucumber weight loss is effective.
Radish digests the spleen and stomach, and mushrooms inhibit cancer cells.
Equisetum with heat-clearing and detoxification, salt and vinegar are good at resisting virus and diminishing inflammation.
Eating loofah in summer can promote blood pressure, and celery can lower blood pressure.
Peanuts can lower cholesterol, pears can reduce phlegm after meals.
The anti-cancer element of auricularia auricula in meat is wonderful for lotus root to get rid of hangover troubles.
Hawthorn loses weight except hernia, and yam benefits kidney and lowers blood sugar and urine.
Runchang laxative eat pig blood, shortness of breath and fatigue eat yam.
Carrots are rich in nutrition and can't be eaten old.
Purple eggplant can dispel wind and dredge meridians, and eggs are nutritious.
Often eat melon seeds for beauty and sesame seeds for anti-aging.
Persimmons can relieve cough and moisten the heart and lungs, and have a coup to sober up.
Eating grapes strengthens the spleen and benefits qi, and eating people in autumn is not old.
Kelp can prevent leukemia, remove fat and lower blood pressure.
Red beans detoxify boils, and mung beans relieve heat and cool down.
Aloe vera is used for constipation in the elderly, and female beauty is not easy to get old.
Chrysanthemum improves eyesight and calms the liver, while Huang Ju makes tea to relieve summer heat.
High pressure shepherd's purse flower and low pressure shepherd's purse flower, fundus hemorrhage.
Lily buds cure yellow pox, refreshing and reducing fire and saving money.
Radish reduces phlegm and bloating, melon and beans reduce swelling and diuresis.
Jujube tonifies qi and blood, and porridge jujube skin is good.
Promoting fluid production and calming the nerves belongs to ebony, moistening the lungs and blackening the hair to eat walnuts.
Eating laver is good for preventing stroke and protecting brain vessels and potatoes.
Spinach contains iron, which can replenish blood, prevent anemia and resist aging.
Lycium barbarum is a treasure all over the body, so it is essential to prolong life.
Don't forget to eat sweet potatoes in your later years. Relaxation and cancer prevention have miraculous effects.
Eating Toona sinensis has a good effect on invigorating spleen and regulating qi.
Persist in eating tomatoes regularly, and the black-spotted finches will naturally disappear.
Fig is good for health, and its leaves have high medicinal value.
Make tea for sore throat, and smoke and wash hemorrhoids and proctoptosis.
Eat melon to relieve cough and phlegm, and edema nephritis is also treated.
Pumpkin is very good at diminishing inflammation and invigorating qi, which is good for health and disease.
Eating bean dregs regularly is also a good way to prevent cancer.
Health-preserving three-character sutra
Get up in the morning, don't worry, stretch and get up again.
Sit by the bed, don't worry, and stand up in half a minute.
Warm water, drink half a cup, blood flow is the most precious.
Urine, empty, clear intestines, detoxify, and clear garbage.
Eating breakfast is very important, and it is better to have good nutrition early.
It is advisable to do morning exercises after sunrise. Fresh air is good for your health.
Comb your hair, wash your face and keep your head clear.
Wash your nose and rub your eyes to stay away from colds and presbyopia.
Teeth often knock, tongue often turns, saliva is appetizing, and teeth are tight.
Healthy, regular massage, fitness and illness, many benefits.
Stride and run in small steps, 10 thousand steps a day is better.
Follow the inevitable spirit of step by step, perseverance and persistence all the year round.
Quit smoking, limit alcohol, be open-minded and don't worry.
After lunch, take a nap to adjust yourself and reduce fatigue.
Dinner should be light and light, which is good for health and sleep.
After dinner, take a walk to relax and sleep.
Foot massage before going to bed and taking medicine in Yongquan.
Pay attention to health and put psychological and spiritual health first.
Love, remember, indifferent life is meaningful.
Stay young, get older and have a happy family forever.