High quality carbohydrate
(staple food)
Whole wheat bread: 254 calories
Corn: 1 12 calories
Purple potato: 82 calories
Sweet potato: 86 calories
Potatoes: 8 1 calorie
Pumpkin: 23 calories
(... calories/100g)
High quality protein
Eggs: 70 calories
Shrimp meat: 93 calories
Beef: 106 calories
Chicken breast: 1 18 calories
Fish: 1 10 calories
Lean pork: 143 calories
Soymilk: 3 1 calorie
Full fat: 66 calories
Defatted milk: 33 calories
High fiber vegetables
Broccoli: 27 calories
Lettuce: 16 calories
Cabbage: 20 calories
Cucumber: 16 calories
Peas: 1 1 1 calories
Tomatoes: 15 calories
Carrots: 32 calories
Mushrooms: 25 calories
Mushrooms: 26 calories
White radish: 16 calories
Low GI fruit
Apple: 53 calories
Banana: 93 calories
Oranges: 44 calories
Pitaya: 50 calories
Blueberries: 57 calories
Strawberries: 32 calories
Kiwifruit: 6 1 calorie
Lemon: 37 calories
High quality fat
Avocado: 17 1 calorie
Nuts: 560 calories
Olive oil: 8 10 kcal
Salmon: 139 calories
About drinking water
06:00- 12:00 ? 1000 ml
12: 00- 18:00 ? 1000 ml
18: 00-20:30 ? 500 ml
After 20:30
Take two sips when you are thirsty, and don't drink too much water.
Popular science of daily water quantity:
Adults need 2000-3000 ml of water every day. People can get 500-65,438+0,000 ml of water when they eat food, and about 000 ml of endogenous water is produced in the body when they produce energy every day. Therefore, adults need to drink1500-2000ml of water every day to meet their basic physiological needs.
After getting up early, the body is in a state of water shortage. Drinking a large glass of water after washing can awaken the vitality of the body and improve metabolism. )
About diet
07: 00 ? breakfast
12: 00 ? lunch
16: 00 ? Dinner (carbon-free)
1 three meals a day. The above three hours are the overall framework of the day, and we will try our best to be on time (except for delays).
2. Keep the meal time within 9 hours (8 hours is not suitable for me, so I made an adjustment).
It is not recommended to stop eating. You don't have to eat rice, but you should use other staple foods instead.
4 Carbohydrate+protein+dietary fiber (nutrients are essential and indispensable).