1, diet is very important
How much salt and oil should I eat every day to avoid getting fat?
1. No more than 25g of cooking oil per person per day.
Edible oil is the most direct source of people's oil intake. Besides cooking oil, we also get oil from food. Modern people have a rich diet and varied cooking techniques. The dishes fried in oil taste good and fragrant. In order to taste delicious food, people are not stingy with the use of edible oil, but eating too much oil can lead to various health problems, such as obesity, high cholesterol and high blood pressure. Edible oils commonly used by people are divided into animal oil and vegetable oil, of which vegetable oil is the most used. At present, Chinese residents eat more than 40 grams of edible oil every day, and the China Nutrition Society recommends that the daily consumption of edible oil should not exceed 25 grams.
2. The salt intake per person per day should not exceed 6 grams.
It is not difficult to understand that oil can make people obese, but can eating too much salt also make people obese? Of course, although salt doesn't contain fat like cooking oil, the study found that salt changed the metabolic process and changed the way the body absorbed fat. Researchers at Queen Mary College, University of London, found that eating too much salt can easily lead to obesity, and the risk of obesity will increase by 25% for every increase of 1 g of salt.
So, how much salt should I eat every day? The Nutrition Society of China suggested that the salt intake per person per day should be less than 6 grams.
How to eat to lose weight?
In addition to less oil and salt, there are many stresses on the diet to lose weight.
1. The staple food should be coarse and fine.
Refined rice flour, which we often eat, will lose some nutrients after fine processing, among which cellulose is greatly reduced. Compared with flour and rice, coarse grains contain more cellulose, which makes you feel full and detoxifies. Therefore, pay attention to the thickness of the diet to lose weight. Dietary Guidelines for China Residents suggest that 50g~ 100g coarse grains should be consumed every day.
2. Eat more fruits and vegetables
Fruits and vegetables are low in calories and rich in cellulose, which is beneficial to lose weight. The Nutrition Society of China suggests that we should consume 200g ~ 400g of fruits and 300g ~ 500g of vegetables every day.
Three meals a day are indispensable.
Irregular diet, less than one meal or more meals will lead to digestive disorders, affect metabolism, and is not conducive to weight loss. I'm so hungry. Eat three meals a day regularly, have a good breakfast, and have seven or eight full lunches and dinners.
Summary: If you want to lose weight, you must first adjust your eating habits, develop good eating habits, promote metabolism, and lose weight on a healthy basis.
2, slimming porridge
Red bean and barley porridge
Ingredients: red beans, coix seed, water, rock sugar.
Exercise:
1. Red beans glutinous rice porridge, prepare equal amounts of red beans and glutinous rice. It takes about two or three hours for red beans and one hour for glutinous rice after washing.
Then you should cook red beans first, because it takes a long time. After boiling, add some cold water. Add cold water after boiling, so that red beans are easy to bloom and cook, and it is said to be more fragrant.
3. After the red beans are boiled and blossomed, add the coix seed. When the fire boils, turn to low heat and cook until it is sticky. Add rock sugar to taste.
maize gruel
Materials: corn, rice
Exercise:
1. Wash proper amount of rice and peel and wash corn.
2. Put the corn and rice in the pot and pour some water.
3. Bring the fire to a boil and simmer for about 20 minutes.
rolled oats
Ingredients: oatmeal, red dates, walnuts, dried longan and brown sugar.
Exercise:
1. Wash red dates with other materials and cook for 2 hours.
2. After the oats are cooked, add appropriate amount of brown sugar.
Millet pumpkin porridge
Ingredients: millet, pumpkin
Exercise:
1. Peel and cut the pumpkin, wash the millet and soak it in clear water for 20 minutes.
2. Add appropriate amount of water to the pot, add millet and cook for 30 minutes.
3. When cooking millet, mash the pumpkin with a blender (omitted). After 30 minutes, add pumpkin and cook for 15 minutes, stirring from time to time to avoid sticking to the pot.
Sweet potato porridge
Ingredients: sweet potato, glutinous rice, red bean, mung bean, Mi Dou, corn residue, hollow powder, carrot juice.
Exercise:
1. Wash all kinds of rice and beans and soak them in water for more than two hours. Wash the sweet potato, peel it and cut it into small pieces.
2. Put all the ingredients into the pressure cooker, add water twice the volume of the ingredients, and after the fire boils, cook on low heat for 10 minute.
Yam porridge
Ingredients: brown rice, yam and coix seed.
Exercise:
1. Wash brown rice and coix seed and soak for 8 hours. Wash yam, peel and cut into pieces.
2. Pour the water soaked with rice into the pot together with the rice. Add yam slices, bring to a boil over high heat, and then turn to low heat.
3. Turn off the fire after the rice soup is sticky, and turn off the fire after about one and a half hours.
Broad bean porridge
Ingredients: aged broad beans and japonica rice.
Exercise:
1. First grind the aged broad beans into fine powder for later use.
2. add about 800 ml of water to the rice casserole, and cook porridge with slow fire first. When the porridge is about to be cooked, sprinkle the broad bean powder into the porridge, stir well and cook for a while.