1, diet
Korean cabbage roll
Ingredients: leek 1 Chinese cabbage 1 bean sprouts 10g Flammulina velutipes 10g celery 10cm lean meat, 25g soy sauce 1/4 teaspoons pepper 1/4 teaspoons stock 1.
1. Wash the whole leek and cabbage, remove the hard stems, blanch in boiling water and drain for later use.
2. Wash bean sprouts and enoki mushrooms; After removing leaves and roots from celery, wash and cut beads for later use.
3. Chop the minced meat into mud, add the soy sauce, pepper and celery beads from Method 2 and mix well for later use.
4. Smooth the cabbage, wrap the ground meat in method 3 with bean sprouts and Flammulina velutipes in method 2, roll it into a vegetable roll, and then tie the vegetable roll with leek by method 1
5. Put the dish roll of method 4 on the plate, pour the broth, put it in a steamer and steam for about 25 minutes.
Comments: Every 1 00g of Chinese cabbage contains only 0,1g of fat, which can also improve human immunity, prevent colds, promote digestion and prevent constipation. Who doesn't like to eat such healthy food with high nutritional value?
Cucumber cup
Ingredients: about 5g of shallot, 5g of ginger, 5g of carrot, 5g of lean meat, 20g of cucumber, 85g of white pepper, a little white powder, 1/3 teaspoons of salt, a little soy sauce, a little broth, 1 teaspoon.
1. Wash onion and ginger respectively and cut into powder; Wash carrots, peel them and cut them into powder for later use.
2. Chop the minced meat into paste, add all the seasonings made by onion, ginger, carrot and 1, mix well, and marinate for about 20 minutes to taste, which is the filling.
3. Wash the cucumber, peel it, cut it into columns about 4 ~ 5 cm high, and then dig the seeds with a spoon.
4. Apply a little white powder to the inner edge of the cucumber in step 3, then insert the stuffing in step 2 into the hole in the middle of the cucumber, put it on a plate and steam it in a steamer for about 25 minutes.
If there is no steamer, you can replace it with a rice cooker, which tastes just as good!
Comments: The water content of cucumber is 96% ~ 98%. It is not only crisp, tender and fragrant, but also delicious and nutritious. It contains malonic acid, which can inhibit the conversion of sugar into fat. In addition, the cellulose in cucumber can promote the elimination of spoilage substances in human intestine and reduce cholesterol, which can strengthen the body.
Daohe cold noodles
Ingredients: buckwheat noodles 100 g yam 30 g tasty sushi skin 5 slices chopped green onion, a little fish plate 20 g cold water 150_ 3 tablespoons Hefeng soy sauce, seven flavors and a little practice:
1. Cook buckwheat noodles in boiling water until cooked, take them out and rinse them with cold water to cool down, then drain the water and put them in a soup bowl for later use.
2. Peel the yam and grind it into mud; Cut sushi skin into small squares; Wash chopped green onion to remove pungent smell; The fish board was diced.
3. Take a container, add all the seasonings and stir well to get the sauce.
4. Pour the sauce of exercise 3 into the soup bowl of exercise 1, and then put the material of exercise 2 on the buckwheat noodles of exercise 1.
Comments: Buckwheat flour is a kind of coarse grains, and the combination of coarse and young is helpful to improve intestinal health, thus reducing flour and rice intake. Moreover, it is fuller than rice, and the yam is regarded as a good weight loss product, which greatly enhances its slimming effect.
2, different exercise to lose weight
1, running
Adapt to the crowd: almost everyone
Effect index: ★★★★★★★
Weight loss effect: Many people know that running is by far the best aerobic exercise to lose weight. In the process of running, it can increase blood circulation, promote metabolism, improve human heart function, provide oxygen supply for blood and cells in the brain, make the brain work more normally, and at the same time, it can effectively stimulate human energy consumption and help shape a perfect posture. However, in the process of exercise, the exercise time should not be less than half an hour, and the optimal time is 1 hour, while the running speed is mainly moderate or jogging, which is more conducive to burning fat.
Step 2 climb the mountain
Adapt to the crowd: patients with hypertension and coronary heart disease should do what they can.
Effect index: ★★★★★★★
Weight loss effect: Mountain climbing also belongs to aerobic exercise, which can increase protein in blood and enhance human immunity. At the same time, mountain climbing also helps harmful substances in the body, such as carcinogens and toxins, to be excreted in time, and can promote human metabolism, so that fat can be consumed quickly, which has a good weight loss effect. The best time to climb a mountain to lose weight is after 3 pm, which can effectively burn body fat.
3. Badminton pace
Adapt to the crowd: almost everyone
Effect index: ★★★★★★★
Weight loss effect: Compared with outdoor sports, use badminton.
Losing weight can play a better role in exercising the whole body. In the process of playing badminton, you can fully move the knee joint, hand joint and hip joint, make the muscles and joints of the whole body move, promote fat decomposition and reduce fat synthesis, and increase energy consumption quickly and effectively. It is the best exercise to lose weight. In terms of exercise time, in order to achieve remarkable results, we must persist in moderate and low-intensity exercise for more than 30 minutes every day to shape a slim figure.
Step 4 ride a bike
Adapt to the crowd: almost everyone
Effect index: ★★★★★★★
Weight loss effect: Cycling is the most popular outdoor sport nowadays.
To lose weight, you will feel particularly comfortable outdoors. In the process of riding, you can use different intensity and rhythm, or practice riding on different terrain. In the whole process, when you ride over obstacles and combine speed perfectly, your fat will burn quickly at the same time, which is simply a way to enjoy slimming.