Two plates of vegetables: eat two plates of various vegetables every day, and don't eat one vegetable often. A dish of vegetables a day must be fresh dark green. It is best to eat some green onions, tomatoes, chilled celery, radishes and so on. Eat raw, so as not to damage vitamins and vitamin B by heating cooking. The actual daily intake of vegetables should be kept at about 400g.
Three tablespoons of vegetable oil: the daily edible oil is limited to three tablespoons, and it is best to eat vegetable oil, that is, vegetable oil. This kind of unsaturated fat is of great benefit to smooth skin, shape slim figure and maintain cardiovascular health.
Four bowls of coarse grains: Four bowls of coarse grains a day can strengthen the body and beautify the body] Overcome the hobby of eating staple food and resist the temptation of snacks.
Protein food: 50 grams of meat, preferably lean meat, 50 grams of fish (excluding bone net weight), 200 grams of tofu or bean products, an egg, a glass of milk or milk powder granules every day. Eating non-high-fat animal protein with low-fat plant protein or eating a small amount of animal protein with plant protein is not only economical, but also relatively low in animal fat and cholesterol, which is recognized as a "bodybuilding cooking mode".
Eight condiments: sour, sweet, bitter, spicy, salty and other main condiments, as daily; It is necessary to make ingredients. They have different functions, such as making dishes more delicious, stimulating appetite, reducing greasy, detoxifying and sterilizing, relaxing muscles and activating blood, protecting vitamin C, reducing the loss of water-soluble vitamins, maintaining osmotic pressure and blood acid-base balance in the body, maintaining the rapid response ability of nerves and muscles to external stimuli, regulating physiology, beautifying and keeping fit.
Seven cups of boiled water: tea and soup, drink at least 7 cups a day to replenish body fluids, promote metabolism and improve health, and drink less sugary or colored drinks.