Don't haggle over calorie intake, simply calculate the amount you want to eat in a meal with your hands! 1. The intake of protein in protein's palm is absolutely important for human muscle growth. However, in the intake of protein, men take two palms as the standard; Women have 1 palms. Usually, an adult can meet the basic needs of the human body by taking about 60g-80g of protein every day. The ideal total calorie ratio of three meals is 30% for breakfast, 40% for Chinese food and 30% for dinner. protein accounts for about 15% of the ideal calorie ratio of each meal.
Recommended protein:
Generally speaking, the nutritional value of animal protein is higher than that of plant protein. According to the protein contained in 100g, foods rich in protein are:
1. Meat: pork 17.9g/ beef 20g/ pig liver 20g.
2. Eggs: eggs12g/duck eggs12.5g..
3. Seafood: grass carp 16.6g/ shrimp 16g.
4. Beans: mung bean 2g/265438 red bean+black bean 0.5g/35g.
Generally speaking, soybean protein is more nutritious, and animal protein (milk, eggs, meat) is considered as high-quality protein.
The intake of protein per meal is subject to two palms for men; Women have 1 palms. 2. The intake of vegetables in both hands is the same as that in protein. The intake of men and women per meal is 2 fists and 1 fist respectively. Adults eating 500g- 1000g of vegetables can fully meet the needs of one day. But the average person can catch about 500g of vegetables with two hands, so it is basically enough to catch about one or two with two hands. In addition, vegetables should also pay special attention.
Vegetable recommendation:
1. Vegetables containing carbohydrate 1-3%: mung bean sprouts, radish, Chinese cabbage, pickled cabbage, Chinese cabbage, rape, spinach, spinach, lettuce, fennel, coriander, celery, leek, green garlic, pumpkin, bitter gourd, wax gourd, beef tomato and cucumber.
2. Vegetables containing 4-6% carbohydrates: white radish, lentils, onions, Chinese cabbage, snow red, loofah, eggplant, peppers, celery leaves and garlic seedlings.
3. Vegetables containing 7-9% carbohydrates: carrots, onions, edamame and amaranth.
Everyone will forget the intake of vegetables, remember to grab two by hand! 3. Carbohydrate is also the enemy of many dieters. Eating too much is easy to cause fat accumulation, and eating less is not enough for a day's calorie consumption. How many carbohydrates should I consume that day? In fact, how much carbohydrates should be ingested in a day, just shake your hand and you will know about how much! Generally speaking, there is no specific dietary requirement for carbohydrates, and at least 50- 100g digestible carbohydrates should be consumed every day to prevent carbohydrate deficiency; In the ideal calorie ratio of each meal, carbohydrates account for about 65%. If it is distributed in an ideal proportion, 15-30g should be taken for breakfast and dinner, and 20-40g should be taken for lunch.
Carbohydrate recommendation:
1. Oats: Oats are hypoglycemic foods. Oats are rich in water-soluble dietary fiber. Complex typical forms can slowly release energy and keep you motivated for a long time, especially oatmeal is an ideal breakfast choice.
2. Sweet potato: It is a high-fiber and complex carbohydrate source, rich in β-carotene, iron and vitamins C and E, making sweet potato one of the favorite carbohydrate supplement sources for fitness people.
3. Quinoa: Quinoa is listed as a super food abroad, which contains not only carbohydrates, but also good fat and complete protein content. In addition, quinoa is a kind of food with low GI, and it also has super-high nutritional value such as high cellulose, vitamins and minerals. Don't miss it.
4. Brown rice: Apart from plums, which are classified as healthy food, brown rice has become a favorite carbohydrate source for many people because of its rough surface (including cortex, aleurone layer and germ). It is richer in vitamins, minerals and fiber than white rice, and it is also a member of low GI because of its roughness.
5. beans: many people don't think that beans are also a member of high-quality carbohydrates. Good beans can provide rich protein and very complex carbohydrates, and can also provide high fiber to increase satiety, which can make the body convert energy at a very slow speed.
How many carbohydrates should you take in a day? You just need to make a fist to know how many there are! 4. Measure the fat with your thumb. Fat includes not only edible oil, but also the fat in meat. Snacks and nuts you usually eat also contain some fat, so don't think that nuts can be eaten casually. In the ideal calorie ratio of each meal, fat accounts for about 20%. In fact, normal people should consume 50-80g of fat. According to the ideal ratio, breakfast and dinner consume about 15-24g, and lunch consumes about 20-32g. Therefore, the intake of males and females per meal is about 2 thumbs and 1 thumb respectively.
Low fat recommendation:
1. Meat: beef, beef liver, mutton and chicken.
2. Seafood: flounder, clam, crab, shrimp and oyster.
3. Vegetables: asparagus, eggplant, lentils, peas, potatoes, spinach, pumpkins, broccoli, cucumbers, green peppers, carrots and radishes.
4. Dairy products: skim milk, margarine and cheese.
Reference //draxe, muscleandstrength
Editor//David