1, coarse grain diet
Coarse grains refer to flour and rice that we often eat on weekdays, including corn, purple rice, sorghum, oats, buckwheat, wheat bran and various dried beans, such as soybeans, mung beans, red beans and mung beans. Coarse grains are not treated as finely as flour and rice, so they retain more nutrients and are rich in dietary fiber. These dietary fibers have a good effect on regulating the absorption ability of intestinal wall to glucose and fat, and can also effectively promote fat decomposition. Eating more coarse grains helps to solve constipation, lose weight quickly, activate cells, prevent skin aging and make people radiant.
Monday: coarse grain sweet potato soup
Ingredients: half a cup of coarse grains, sweet potato 100g, onion, Tricholoma matsutake, kelp, salt and pepper.
Practice: put coarse grains into the pot and add water to cook. After the coarse grains fully absorb water and swell, turn off the fire and pour into the soup bowl to separate the water. Pour cold water on coarse grains, cool and store. Wash and dice sweet potatoes, cut onions into small pieces, and soak mushrooms in Kamikiri small pieces. Boil the kelp and water in a soup pot, then add sweet potatoes, onions and pine mushrooms to boil. Then pour in chicken soup and seasoning, cook for a while, and then put the coarse grains cooked before into the soup to boil.
Tuesday: Oatmeal.
Ingredients: oatmeal, red dates, walnuts, dried longan and brown sugar.
Practice: Wash the red dates after removing the core and cook them with other materials for 2 hours. After the oats are cooked, add the right amount of brown sugar.
Wednesday: fried yam
Ingredients: a section of yam, half a carrot, a little Chinese cabbage, and a proper amount of salt and oil.
Practice: Peel the yam and cut it into sections obliquely, then cut the sections vertically into diamond-shaped blocks, put it in water to wash off the mucus, cut the carrots like this, and cut the Chinese cabbage into sections. Boil water in the pot, add yam and carrot until the water boils again, and take out the cabbage as soon as it is hot. Start the pot again with a little oil, add a little salt to the scalded vegetables, stir fry quickly and evenly, and then take out the pot.
Thursday: coarse grain laba porridge
Ingredients: glutinous rice 100g, red beans 100g, raisins, peanuts and lotus seeds 50g each, red dates, dried longan and pine nuts 50g each, and sugar 300g.
Practice: Wash and soak glutinous rice for one night, and wash and soak adzuki beans for about 4 hours. Add water to red beans, lotus seeds and peanut kernels, and cook them until they are seven minutes cooked. Add glutinous rice, red dates and dried longan, and stir with a spoon. When cooked, add 300 grams of pine nuts, raisins and sugar.
Friday: Corn, kelp and keel soup.
Ingredients: old corn 1, kelp knot 200g, carrot 1, 2-3 segments of onion, 3-4 slices of ginger, 2 kg of keel and a little salt.
Practice: wash the ribs, blanch the ribs slightly, skim the floating foam and remove them for later use; Add water to the casserole and add the freshly fried keel. At this time, carrots are washed and cut into hob blocks, corn is washed and cut into sections, and sea knots are washed for later use; After the water is boiled, add onion and ginger, adjust to medium heat, add spareribs and simmer for 30 minutes, add corn, kelp and carrots after 30 minutes, and continue to simmer 1 hour. After stewing, add some salt.
Saturday: potherb sweet potato wowotou
Ingredients: wild vegetables, sweet potatoes, corn flour.
Practice: Mix the wild vegetables with seasoning, steam and mash the sweet potatoes, mix with the corn flour wild vegetables and steam 15 minutes.
Sunday: Red beans and barley syrup
Ingredients: red beans, coix seed, rock sugar.
Practice: Wash the coix seed and red beans, then pour the washed red beans and coix seed into the pressure cooker, add 10- 15 times of water, then add rock sugar to cover the pot, turn the fire down and press for 25-30 minutes.
2, exercise to lose weight.
Myth 1: You can lose weight by exercising more?
Although exercise can consume calories in the human body, the effect of losing weight by exercise alone is not obvious. Research shows that even if you play tennis for several hours every day, you can lose weight by drinking one or two bottles of sweet drinks or eating more snacks. Therefore, in order to achieve a lasting weight loss effect, in addition to exercise, we must adjust our diet.
Myth 2: Is fasting exercise harmful to health?
People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of liver sugar stored in the body, such as dizziness, fatigue and palpitation. It's not good for your health. However, Dr. Dunbar from Dallas Bodybuilding Center in the United States believes that moderate exercise, such as walking, dancing, jogging, cycling, etc., is helpful to lose weight before meals 1 to 2 hours (that is, on an empty stomach). This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess fat (especially postpartum fat), and the weight loss effect is better than post-meal exercise. In addition, due to the appropriate amount of exercise, the heat energy consumption is less, and the energy stored in the body is enough, which will not affect health. In addition, experts also reminded that it is not suitable for running exercise within one hour after meals and one hour before going to bed.
Myth 3: Can you lose weight by jogging for 30 minutes every day?
Although jogging for 30 minutes can achieve the purpose of aerobic exercise, it has little effect on losing weight. Experiments show that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to provide energy with liver sugar. With the extension of exercise time, the proportion of fat energy supply can reach 85% of total consumption. It can be seen that no matter the exercise intensity is less than 40 minutes, the fat consumption is not obvious.
Myth 4: Is there a whole or partial choice for exercise to lose weight?
Words such as "slim waist", "reduce buttocks" and "reduce abdomen" often appear in advertisements, so we begin to doubt whether local exercise can reduce local fat. First, local exercise consumes less total energy, is easy to fatigue, and cannot last; Second, fat energy supply is regulated by nervous and endocrine systems, but this regulation is systemic. It doesn't mean that you can reduce excess fat in any part through practice, but you can lose weight where the blood supply is good and it is conducive to fat consumption. For example, after exercising for a period of time, the waistline of dieters is not necessarily much smaller, but their cheeks are thinner, which is why. As long as exercise consumes more calories than intake, it can lead to the reduction of body fat, not just a part.
Myth 5: The greater the exercise intensity, the more intense the exercise, and the better the weight loss effect?
Only continuous low-intensity aerobic exercise can consume excess fat. This is because muscle mainly uses oxidized fatty acids to obtain energy during low-intensity exercise, so fat consumption is faster. If the intensity of exercise increases, the proportion of fat consumption only accounts for 15%. So doing some relaxing, long-term low-intensity exercise, or keeping the heart rate at 100 ~ 124 (times/minute), is most beneficial to lose weight. (Maximum human heart rate: maximum heart rate per minute MHR = "205-0.5x age ")