A set of Japanese slimming recipes a week Monday: Japanese muscle salad
Ingredients: chicken breast 680g (boneless and peeled), cucumber 1 strip (peeled), carrot 4 (peeled), red bell pepper 2, lettuce 1 strip, shredded basil 20g, shredded mint10g, and green onion 8 (cut in half).
Practice: put all the ingredients for sauce into a bowl and mix well, then boil a pot of water, put the chicken on a plate, pour white rice wine, sprinkle with white pepper, and steam on boiling water for about 10 minute. Pierce the thickest part of the chicken with a fork, and no blood will flow out, indicating that it is cooked. Then put the steamed chicken on a plate and let it cool. Cut cucumber and carrot into matchstick-thick strips (about 8 cm), remove the stalks and seeds of sweet pepper, shred the lettuce leaves, and put them in a corner of the big plate. Basil leaves and mint leaves are sprinkled on lettuce leaves and plates. Slice the chicken, plant it on lettuce leaves, and then spread cucumber, carrot, sweet pepper, shallots and mushrooms on the big plate. The sauce is served together in a small bowl.
Efficacy: This is an absolutely low-calorie healthy diet. The protein content of chicken is as high as 23.3%, while the fat content is only 1.2%. The vegetables in this dish are also experts in detoxification and fat reduction.
Tuesday: Japanese vegetable cooking
Ingredients: konjac 100g, bamboo shoots 40g, burdock 40g, dried mushrooms 4, lotus root 40g, green beans 5, carrots 40g, coral mushrooms 20g, fine sugar 1 tablespoon, soy sauce 1/2 tablespoons, kelp fish soup 200ml!
Practice: bamboo shoots, burdock and carrots are peeled, washed and cut into pieces; Wash mushrooms and soak them soft; Wash green beans, remove old tendons and cut into sections; Wash lotus root, peel and slice; Wash konjac; Wash the coral swallow and tear it into small pieces; Put all the ingredients and seasonings (fine sugar, soy sauce, kelp and fish soup) into a soup pot and stir well. After the medium heat is boiled, turn to low heat and stew for about 20 minutes until it tastes good.
Efficacy: low calorie and lipid lowering.
Wednesday "Japanese buckwheat: Japanese mustard wheat noodles"
Ingredients: buckwheat noodles, yam, green mustard, chopped green onion, Japanese seven flavors, Zhajiang Noodles.
Practice: prepare a pot of water to roll down buckwheat noodles, cook them, pick them up and let them cool, and drain them for later use; Put Zhajiang Noodles and green mustard in a small bowl, put noodles on a plate, sprinkle with chopped green onion, put yam mud and sprinkle with seven kinds of rice. Soak buckwheat cold noodles in the sauce when eating.
Efficacy: Buckwheat flour is rich in nutritional value, more chewy than ordinary flour, and is the best food to lose weight. Moreover, adding yam improved the weight loss index.
Thursday: Miso Bean Curd Vegetable Soup
Ingredients: Xiaotang cuisine, 2 carrots, half tofu, 1 corn bud, 5-8 tomatoes, white sesame seeds, 1 tablespoon miso, 5 bowls of water.
Practice: fry white sesame seeds in a dry pot for 5~ 10 minutes for later use; Wash tofu and cut into small pieces; Wash tomatoes and cut into 6 petals; Wash the corn shoots; Wash carrots, peel them and cut them into small pieces; Xiaotang dishes are washed and selected; Boil water, add miso and crystal sugar (miso is first mixed with two spoonfuls of hot water in a small bowl), melt it, add corn shoots, carrots, tofu and tomatoes and cook for 10- 15 minutes, then add Xiaotang dishes, turn off the heat when the dishes are cooked, and sprinkle with white sesame seeds before serving.
Efficacy: Miso is rich in nutrition and dietary fiber, which can inhibit the accumulation of fat and cholesterol in the body, help shorten the stay time of harmful bacteria in the body, improve constipation, and help to detoxify and beautify the face.
Friday: Japanese tofu, seafood and vegetable stew
Ingredients: Japanese tofu, sweet corn, shrimp, cherry tomato, cucumber, carrot and fungus, a little sugar, salt, chicken essence and sesame oil.
Practice: slice Japanese tofu, put it on a plate, heat it in a microwave oven for 2~3 minutes, remove it and drain it for later use; Soak rape, carrot, cucumber and corn in hot water until they are 7 minutes cooked, then put the blanched vegetables in cold water and water to keep the taste. Chop the cherry tomatoes for later use; Take a pot, add a little oil, stir-fry ginger, add carrots, cucumbers and corn, add cherry tomatoes, sugar and salt, stir-fry, add shrimps and fungus, add a little chicken essence and sesame oil, and finally pour the sauce on the hot Japanese tofu.
Efficacy: Cucumber can detoxify and reduce fat, and cherry tomatoes can help the body discharge excess water, prevent melanin precipitation and whiten the skin.
Saturday: Japanese yam rice
Ingredients: Japanese yam 1, egg white 1, 50 ml of Muyu flower water, appropriate amount of Pleurotus ostreatus (or other small mushrooms instead), appropriate amount of Muyu flower, 3-5 drops of Japanese soy sauce, a little chopped green onion, a little mustard, and rice 1 bowl.
Practice: Peel the yam, put it in a grinding bowl to grind out about 40g of yam paste, then pour egg white and Muyu flower water into the yam paste, add a few drops of soy sauce to taste, beat the seasoned yam paste evenly with chopsticks, and put a proper amount of Muyu flower into the pot to be slightly hot; Fill a bowl of cooked rice, pour yam paste on the rice noodles, and then spread mushrooms, Muyu flowers, chopped green onion and mustard. 1 quail egg can also be added.
Efficacy: 100 grams of yam rice has only 325 kilojoules of heat, which can be described as low-calorie health.
Sunday: sushi rolls
Ingredients: 50g of eggs, 2.5g of laver, 50g of cucumber, 20g of ham, 30g of corn kernels, 200g of steamed rice, 30g of carrots, 4g of sesame oil and 4g of black sesame seeds.
Practice: after the eggs are fried, wait for them to cool before cutting; Shred carrots and stir-fry with sesame oil; Slice ham, stir fry, without oil; Wash the cucumber, cut it in half, dig out the heart, cut it into strips, and marinate the cucumber strips with salt water for about 20 minutes; Drop a few drops of sesame oil into the cooked rice, add some sesame seeds and corn kernels and stir well. Put the prepared laver on the bamboo curtain (with a space of 2 cm above), spread the rice on it (with a space of 1 cm above), and bar code the fried eggs, shredded carrots, ham and cucumber neatly. Then roll the purple cabbage tightly and paste the rice grains at last.
Efficacy: This sushi roll has only 500 kilojoules of calories per100g, which can be used with a variety of vegetables. The calories are absolutely low and healthy.
The secret of Japanese women not being fat is 1. Eat five kinds of food every week.
In Japan, most Japanese dishes are mainly composed of fish, beans, rice, vegetables and fruits. Although the variety is simple, Japanese women can mix these simple ingredients together to make many varied dishes with relatively low calories.
The container for food is very small.
Food containers in Japan are generally very small, of course, the food inside is even less and smaller. Studies have confirmed that when people eat, when they see a pile of containers with different styles of food in front of them, they will first have the psychology of "so much food should be eaten less", which will help control the weight of eating.
Simple cooking
Japanese women's metropolises choose their own soup as seasoning. The raw materials are mainly seaweed or tofu, fish and so on. And there are not too many artificial high-concentration seasonings, which not only retains the nutrition of the material itself, but also has low calories. Eat rice first.
Japanese women's diet is mainly rice with vegetables, tofu or fish, which can not only make them feel full, but also absorb balanced nutrition, and is less likely to gain weight than eating pasta including bread and cake.
Breakfast is the most important thing.
Breakfast is the most important of the three meals in Japanese culture, so Japanese women always prepare rich and healthy breakfasts for their families every morning. Every dish and bowl is exquisite and delicious. Moreover, scientific research has proved that breakfast is not only the most important for health, but also the most difficult meal to gain weight!