1. Component list:
* Staple food: Choose a variety of takeaway foods, such as brown rice, whole wheat bread, potatoes, etc. And avoid choosing only pure carbohydrates, such as white rice and noodles.
* protein: Choose lean meat, such as chicken breast, fish and shrimp and tofu, and avoid high-fat meat, such as pork belly and tripe.
* Vegetables: Choose green leafy vegetables and high-fiber vegetables, such as spinach, celery and broccoli, and avoid oily vegetables, such as eggplant and potatoes.
* Fruits: Choose low-sugar and high-fiber fruits, such as strawberries, blueberries and apples, and avoid high-sugar fruits, such as bananas and mangoes.
* Nuts and seeds: Choose healthy fat sources, such as almonds, walnuts and flaxseed, but pay attention to the intake.
2. Production steps:
* Choose healthy cooking methods, such as steaming, boiling, roasting and stewing, and avoid high-fat cooking methods, such as frying and deep frying.
* When making, minimize additives, such as sugar, salt, oil, etc. And avoid eating too much sugar and sodium.
* Try to choose the original flavor of food, such as salad dressing without seasoning, to avoid excessive intake of calories and fat.
* Use proper amount of protein and staple food to ensure balanced nutrition.
* Pay attention to food intake, properly control food intake and avoid excessive intake.
By choosing healthy ingredients and reasonable production methods, we can achieve the goal of losing weight during take-away meals. At the same time, combined with proper exercise and good eating habits, you can better achieve the effect of losing weight.