Ingredients: a box of super tender tofu, Undaria pinnatifida, mushrooms, carrots, fried pine nuts, coriander, onion, ginger and garlic.

Method:

1. Wash Undaria pinnatifida, soak and cut into small pieces. Other ingredients are cut into powder and diced.

2. Boil the super-tender tofu in boiling water for 1 ~ 2 minutes.

3. After the pot is hot, add the right amount of oil, add the chopped onion, ginger and garlic and stir-fry until fragrant, then add other ingredients and stir-fry for half a minute, and then add the right amount of soy sauce, sugar and aged vinegar to taste.

4. After the tofu is cooked, cut it into small slices, put it in a bowl, pour the seasoning, or add the fried pine nuts, chopped parsley and olive oil according to personal taste, and mix well to serve.

Healthy eating: spaghetti lunch with mushrooms and vegetables

Ingredients: tricolor spiral noodles100g, mushrooms100g, ham slices 50g, spinach100g, 3 cloves of garlic, half an onion, whipped cream100g, salt 2g and white pepper 2g.

Method:

1. Add a proper amount of water to the pot to boil, then add 5g of salt and a few drops of olive oil, add the tricolor snail noodles, cook them according to the time indicated on the package, and then take them out and drain them for later use.

2. Chop onions, onions and ham, cut mushrooms and cut spinach.

3. After the pot is hot, add proper amount of olive oil. When the oil temperature is high, add chopped green onion and minced garlic and stir-fry until fragrant. Then add mushrooms and stir-fry until soft.

4. Add whipped cream, and then add the right amount of water to boil.

5. Add the prepared three-color snail noodles and spinach, add appropriate amount of salt to taste, stir-fry for 1 min, then add the chopped ham and white pepper and stir well.

Healthy diet: oyster tofu

Ingredients: oyster, tofu, green garlic, sweet potato powder, salt and pepper, oil, ginger, vinegar, soy sauce and cooking wine.

Method:

1. Soak the tofu in light salt water for half an hour, and then slice it. Mix oysters with proper amount of salt, pepper, sweet potato powder, vinegar and cooking wine. Cut green garlic into sections and slice ginger for later use.

2. Add the right amount of oil to the pot. After the oil temperature comes up, add green garlic and ginger slices, as well as tofu, and stir-fry slightly on low heat.

3, then turn to the fire, pour in the right amount of cooking wine and soy sauce and stir fry.

4. Add appropriate amount of water and stew for a while.

5. After that, you can cook in the sea for a while until the soup thickens.

6. Finally, add garlic leaves, salt and pepper to taste.

If you can swim, you can lose weight by swimming! ! !

First, the fitness effect of swimming is unique.

First, let's learn about swimming. Swimming is a whole-body exercise, which helps to improve your heart and lung function and can exercise almost all your muscles. In particular, insist on regular intensive training, and a few months of hard work will make you "reborn." In the water, people's bones are fully relaxed, can there be a chance? Stretching is good for keeping a straight figure. For teenagers who are growing up, regular swimming exercise can also help them grow up.

Water has higher density and heat transfer performance than air, so swimming consumes more energy than other sports. The experiment shows that the heat consumed by staying in water at 12 degree for 4 minutes is equivalent to that consumed by staying on land at the same temperature 1 hour. It can be seen that under the same time and intensity, the heat consumed in water is much larger than that on land. The energy consumed in exercise is constantly supplemented by sugar and fat in the body, so regular swimming will gradually reduce the excess fat in the body.

Swimming speeds up metabolism.

The resistance of people moving in water is 12 times greater than that on land. When your hands and feet move in the water, you will definitely feel strong resistance, so the muscles of your back, chest, abdomen, buttocks and legs can be well exercised in swimming. The well-defined muscles of swimmers are the best evidence.

When swimming, people's metabolism is very fast, 30 minutes can consume more than 260 calories, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight.

Second, the reasons for the poor effect of swimming to lose weight

Since swimming has such a good effect on losing weight and shaping, why don't some people lose weight by swimming? Zhou Kai, a senior fitness coach, believes that when it comes to exercise and weight loss, we should first understand the relationship between exercise and energy consumption. During exercise, energy consumption is completed in three stages, namely, sugar metabolism, fat metabolism and protein metabolism. Losing weight can be achieved by consuming fat.

1. Insufficient exercise

Some people lose a lot of weight after swimming, probably because of insufficient exercise. At first, swimming was in the anaerobic exercise stage. Energy consumption mainly depends on anaerobic glycolysis of sugar. At this stage, the exercise is very intense, people are short of breath and lack of oxygen, and they don't use fat at all. Continue to exercise, and the human body begins to enter the stage of aerobic exercise. In the next hour, in the state of moderate intensity exercise, the aerobic metabolism of sugar provides energy supply. If you want to lose weight, you should swim for more than 40 minutes at a time before you start to burn fat.

2. Improper diet after swimming

Because swimming will lead to the thickening of fat layer, only professional swimmers who have been trained in water for a long time will adaptively increase the thickness of subcutaneous fat to prevent the loss of heat. As an ordinary swimmer, swimming will not gain weight, and unreasonable diet will not lose weight after swimming. People have a phenomenon of "excessive recovery" after exercise. Simply put, in order to adapt to the improvement of the next stage of exercise, the human body consumes more energy after each exercise, which is a kind of self-protection of the human body. Therefore, after swimming, people often feel that they eat well, sleep well, and their calories are supplemented, even more than their intake. Obese people tend to get hungry more easily and consume more energy after swimming. If you don't pay attention to dieting, especially if you stop exercising after a period of time, it is easiest to make your weight exceed the original level.

Third, it is good to have the right posture.

Swimming coach Jason Wu pointed out that technical movements are very important in swimming. If the technical movements are not standardized, not only the purpose of exercise can not be achieved, but also the muscles to be exercised can not be exercised, which is often called "partial" exercise. For example, swimming depends mainly on the strength of the legs. The enhancement of leg strength plays a key role in performance, but many people only pay attention to the upper limb movements when swimming, and the legs are basically motionless. This not only makes swimming difficult, but also makes the legs that can provide power a burden.

Because the four strokes focus on different parts of the movement, swimmers can choose their favorite strokes, focus on strengthening strength training in a certain part of the body, and lose body fat in a targeted manner.

1. breaststroke-leg strength

In freestyle and backstroke, the thigh way is to kick the water up and down, and only breaststroke is a pedal clip. The former can make legs more slender, and the latter uses quadriceps femoris more, so it is very effective for strengthening leg strength.

2.butterfly stroke-chest strength

In butterfly stroke, the arm strokes inward, which is similar to chest expansion. Exert more force on pectoralis major, extensor dorsi and rectus abdominis, and the exercise effect is also the best.

Different swimming strokes can specifically reduce fat.

3. freestyle-arm strength

In freestyle, biceps brachii and triceps brachii exert more force, which can effectively exercise arm muscles and improve shoulder muscle strength.

4. Backstroke-Back Strength

When backstroke, the extensor dorsi will exert more force and stretch the back muscles. In addition, when backstroke, you need to lift your hips and slide, which is also an exercise for your hips.