A nutritious diet includes:
Low-carbon water: whole wheat bread, quinoa, red beans, miscellaneous grains, millet, purple potato, sweet potato, corn, pasta and buckwheat noodles.
Protein: seafood such as fish, shrimp and crab, animal protein such as skinless chickens and ducks, beef and lean meat; Soybeans, tofu, bean sprouts, peas, dried beans and other soy proteins.
High quality fat: olive oil, rapeseed oil, coconut oil, avocado, common nuts, etc.
So how to match the diet scientifically and reasonably? Today, Jojo announced six golden ratios in your diet, making you a "foodie" who is not fat!
0 1, 3: 4: 3 am and midnight
As the saying goes, "Eat well in the morning, eat well at noon and eat less at night". Although the total amount of food consumed by each person may be different, the proportion distribution can refer to 3:4:3, that is, in general, the energy of breakfast, lunch and dinner accounts for 30%, 40% and 30% of the total energy respectively.
Note that this is the energy ratio of three meals a day, not the quantity ratio. It can also be adjusted according to different energy requirements.
02. Fish and eggs: 2:2: 1
According to the recommendation of China Nutrition Society, each person should consume animal food such as fish, poultry, meat and eggs 120 ~ 200g every day. For the general ratio, please refer to the fish-egg collocation ratio of 2: 2: 1.
Perhaps most families can't eat fish every day, so they can eat fish 2 ~ 3 times a week, each time 150 ~ 200 grams. Usually try to eat more white meat (such as poultry and fish) and less red meat (such as pigs, cattle and mutton). ). Beef and mutton can be eaten once a week.
In addition, it is best to eat an egg every day. People with dyslipidemia or obesity are advised to eat 2 ~ 4 eggs a week. The healthiest way to eat eggs is to cook them, preferably in the morning or at noon, so as to avoid taking in too much cholesterol at night.
03, vegetarian: 1:4
Chicken, duck, fish and other meat dishes are delicious, but excessive intake will increase the burden on liver and kidney, and vegetables can supplement rich dietary fiber and some water-soluble vitamins for human body, and change the defects of high saturated fatty acids and cholesterol in meat dishes.
It is suggested that each person should consume 300~500g of vegetables and animal food such as fish, poultry, meat and eggs 120 ~ 200g every day. Therefore, the ratio of meat to vegetables in the whole day can be roughly arranged according to 1: 4.
For example, if you cook four dishes in one meal, you can cook one meat dish, one tofu and two vegetarian dishes. When eating, it is best to eat vegetables and bean products first, and then eat meat.
04. Thickness of staple food: 1:3
In China's eating habits, the staple food is generally rice or pasta, but long-term single staple food intake is likely to lead to nutritional imbalance and weakened digestive function. It is recommended to consume 50 ~100g of coarse grains every day. That is to say, it is best to have about 1/4 ~ 1/3 coarse grains in the staple food of a day.
Note: If you eat sweet potatoes, potatoes and other potatoes in a meal, you should reduce the intake of rice or steamed bread.
05. Vegetables and fruits: 2: 1
At least 300 ~ 500 grams of vegetables and 200 ~ 350 grams of fruits should be guaranteed every day, which also means that the ratio of the two is 2: 1.
Eat more vegetables with buds, leaves and stems in spring and autumn (such as spinach, leeks, small vegetables and Chinese cabbage). ), and eat more fruits and potatoes (radishes, potatoes, onions, etc.) in autumn and winter. ). Green leafy vegetables should be kept at more than 50% of the daily vegetable intake.
Relatively speaking, dark vegetables have higher nutritional value than light vegetables, and it is best to eat 3 ~ 4 kinds of fruits every day.
06. Cooking and stir-frying: 2: 1
There are many ways to cook food, such as frying, barbecue, cooking and cold salad. The nutritional value of food will also change after cooking. Generally speaking, cooking is healthier than frying, which reduces the loss of nutrients.
It is suggested that the frying ratio should be controlled at 2: 1, and frying should be avoided as much as possible. If you eat it, don't eat it more than three times a week, and it is best to eat it at noon. It's best to cook a cold salad every meal, because cold salad can largely retain vitamins and minerals and a variety of active health factors in vegetables.
Tips: It is suggested that the total daily calorie intake during weight loss should be within the range of 1200~ 1500 calories.
The proportion of gold consumed in each meal,
Does everyone understand?