1, salad. In fact, many so-called cold dishes are cooked and need to be cooked before eating, such as spinach, Chinese cabbage, cabbage, broccoli and so on. In summer, we will rinse with cold water after blanching, which is very refreshing and will not affect the texture of vegetables. So now it's cold, we can still use cold water after blanching, but we should pay attention to it, it doesn't have to be cold, just warm, which ensures the texture of vegetables and won't be cold when eating. But some vegetables are not suitable for blanching, such as cucumber and lettuce. We can use less oil and stir fry quickly, but we will still keep the vegetables crisp and the calories will not increase too much.
2, boiled soup is warmer. Some people think it's still a little warm even after cooking. Then we might as well add boiled soup and only add some condiments, such as Chinese cabbage. We can add some tofu to make some Chinese cabbage tofu soup, which will be warm after dinner. If you must add some oil, you can drop less salad oil or olive oil and sesame oil when the soup is ripe in August and September (ordinary soybean oil is not good, because it is not cooked oil, it will taste like raw soybean oil), so that the oil will be dispersed in the soup without increasing much. Teach you a more convenient and delicious way, that is, one pot, we can add some sweet corn or sweet potato and yam to the soup; Add some mushrooms, such as crab mushroom, Flammulina velutipes, Pleurotus eryngii, etc. Then add your favorite vegetables, anything, such as Chinese cabbage, Chinese cabbage, broccoli, small rapeseed and so on. Of course, you can also add some fungus or kelp silk. If you like bean products, you can also add some dried tofu. You can directly add thick soup treasure to the seasoning. The soup should be cooked a little less and thinner, so that the staple food and vegetables can be enjoyed together, and it tastes good. At the same time, because you choose more kinds, the nutrition is better.
Steamed vegetables are delicious and nutritious. Not many people choose steamed vegetables, but steamed vegetables can keep the nutrition and original flavor of food well. Although they still lose a little vitamin C, it is inevitable as long as they are cooked, unless we choose fresh vegetables to eat raw. Cooking is easy. Cut local vegetables, such as Chinese cabbage, cabbage, baby cabbage, etc. Put it in a drawer and steam it for 5~7 minutes. If it is a green leafy vegetable, cook it for 3 minutes. When steaming vegetables, we use a proper amount of salt, chicken essence, soy sauce, oyster sauce and a little sesame oil to make juice, heat it with a frying spoon and stir it with a little water. After the vegetables are steamed, we will pour the mixed juice evenly on the vegetables, so that the steamed vegetables are ready.
4. Cooking is also good. If you prefer to eat stir-fried dishes, it doesn't matter. You can fry quickly with less oil, and the dishes you make are not oily, just dotted with less oil flowers. Many people worry about what to do with the soup in cooking, because there will be a lot of vitamins in it. In fact, if you are worried about this, you can tick it a little, so that you can wrap the soup and don't have to worry about nutrient loss. In addition, boiling vegetables in water is also a very good way. First blanch the vegetables, put them on a plate, heat them with a frying spoon, just like the method of steaming vegetables, and then pour them on the vegetables. I personally like boiled vegetables very much. The dishes are light, full of fragrance, short heating time and less nutrient loss. In fact, the choice and arrangement of meat is relatively easy, such as boiling, stewing, making soup, steaming and so on. But what I'm specifically saying here is that in the choice of meat, it's best to choose fish and shrimp, lean beef and mutton, skinless chicken and pork. We choose a small amount. When you must choose, you can choose soup and add some other dishes, because compared with pork, these meats have higher protein content, lower fat content and lower cholesterol.
1, eating meat at noon is the best. If you want to lose weight, the distribution of three meals a day is very important. We should choose meat every day, but it is wisest to eat it at noon. With a little vegetables, it will be a perfect lunch. If you must eat some meat for dinner, or if it is inevitable, you can only choose a small amount of steamed fish or shrimp, shellfish, or a little peeled boiled chicken.
2. It is most suitable to drink soup in winter. As winter soup, meat is everyone's favorite and the most commonly eaten. Of course, it is helpful for slimming and nourishing the body. It's really comfortable to drink a bowl of hot and delicious soup. But when cooking soup, you must remember to add some vegetables, which will not only help to get rid of greasy, but also increase the nutrition of the soup and double the nutritional value of the soup. For example, beef and tomato soup is delicious. At the same time, the addition of tomatoes can make the iron in beef more absorbed and utilized, and also reduce the heat of the broth. For example, winter melon mutton soup, the combination of winter melon and mutton can make the soup neither cold nor dry, and the taste is also very good. Another example is ribs seaweed soup, where kelp is added to reduce the cholesterol in ribs, and the soup is fresh but not greasy, which is very delicious. Chicken and mushrooms can double the immune enhancement effect. I don't want to say that you all know the smell. One more thing, when making soup, stew the meat until it is very soft, and then let it stand for a while. When you can see a layer of oil floating on it, we will skim it off with a spoon and throw it away, because it is all fat and the nutrients are in the soup below.
3, stew is enjoyable and delicious. Many people are basically carnivores, including me, hehe. If you don't eat a lot of meat when you lose weight, it seems that it is not enough, mostly men. If they are not allowed to eat meat, it seems that this weight loss plan will be difficult to carry out, but many times it is too late to make those soups. Teach you a way, whether it's beef, pork or chicken, we can boil it in water first. Stew for more than an hour until the meat melts in your mouth, then turn off the heat. At this time, a large part of the meat fat has been integrated into the soup, so we can put some soup in the refrigerator. When we eat again, add a little water, heat it in the microwave for 2 or 3 minutes, and then take out the meat. Don't use soup, just pour a little vinegar and seafood soy sauce to dip the meat. It should be noted that the proportion of vinegar is greater than that of soy sauce, and a little vegetables are mixed. Then I'm sure you must have enjoyed the meal very much, and the heat was good. The method of matching the thickness of staple food can still be chosen, and porridge is the best choice. A bowl of steaming porridge will always be warmer than rice, warming and nourishing the stomach, and at the same time reducing the calories by half, making it easier to digest. Of course, choosing porridge will also give full play to your intelligence and creativity, because porridge can have many changes, and adding different ingredients will make your three meals rich, delicious and colorful.
1, pure coarse cereals series. That is to say, there is no refined white rice flour, only coarse grains. Many people may not like them, but once you get used to them, you will love their taste and health care function. For example, millet gouqi porridge can not only nourish and warm the stomach, but also reduce blood fat, nourish yin and strengthen yang; Corn and jujube porridge, eliminating dampness and lowering blood fat, nourishing face and enriching blood; Red bean glutinous rice porridge, thin abdomen, dampness, spleen and stomach, if you think this porridge is not sticky enough, you can add some oats; Brown rice is purple glutinous rice porridge, which is good for beauty and anti-aging. However, people with digestive problems should be careful not to eat too much, and they must be cooked until they are soft.
2. The thickness matches the series. This is very simple. Choose a kind of miscellaneous grains that you are convenient or like and cook porridge with polished rice. For example, millet, corn, red beans, mung beans, black rice, brown rice, black rice and oats can be added. Or you can add several ingredients together. As long as you like, you can mix as you like, without worrying about incompatibility.
3. Add a series of medicinal and edible components. We can choose yam, Euryale ferox, Atractylodes macrocephala, longan, hawthorn, medlar and other ingredients to cook porridge. Choosing yam, Euryale ferox, Atractylodes macrocephala and longan can regulate the spleen and stomach, enhance qi and blood, improve cold hands and feet, and help people who eat less and lose weight. Adding hawthorn can help digestion, increase appetite and reduce blood fat, and choosing medlar can nourish yin and strengthen yang. Of course, there are not only these ingredients, but also many others. You can add it according to your own situation, and you can leave me a message if you have any questions. I recommend Chinese yam Euryale ferox and red date porridge. You can also add some other materials, such as barley and oats, which are very suitable for women and can be eaten all year round.
4. Potatoes and other series. In addition to the above, porridge cooked with potatoes is also delicious and nutritious. For example, making purple sweet potato osmanthus porridge and sweet potato porridge can help defecate, increase nutrition and reduce the calories of porridge. Besides potatoes, you can also choose pumpkin porridge, which is also very popular; There is also vegetable porridge, adding your favorite vegetables and a small amount of seasoning. It should be noted that when choosing vegetable porridge with seasoning, you must reduce the salt in the dish, because too much salt is also very unfavorable to weight loss and health.
5, rice paste series. Besides cooking porridge, making rice paste is also a very simple method. Soak several kinds of ingredients in advance, and then put them into the soymilk machine to set the rice paste, and you can cook them, which is very convenient and does not take up time. I especially recommend a combination: black beans, black rice, black sesame seeds, a little yam, oats and coix seed, each with a little, otherwise eating too much will be very beneficial to women, which can delay aging, beautify, relax bowels, nourish hair, lose weight, eliminate dampness, nourish blood and so on. Of course, you can also match it yourself. Many girls told me that eating fruit is a little unbearable at this time, it is too cold. Although I personally have never felt this way, I can eat it all year round, but after all, there are not a few people with this problem. Then we can cook fruit to eat. Many people may say that nutrition is lost after cooking. That's true, but apples, pears, peaches, bananas, pineapples and other common fruits, especially apples and pears, contain very little vitamin C, which is not as good as Chinese cabbage we usually eat, and there are even fewer vitamin B groups. There are no more nutrients that are afraid of heat. Fat-soluble substances such as carotene and lycopene are not afraid of 100 degree heating, and minerals and dietary fiber will not be lost due to heating. Most polyphenol antioxidants can be stored under boiling conditions. As for the health care functions such as moistening dryness, relaxing bowels and promoting digestion, cooked food will not hinder anything. If boiling really makes the ingredients in plants completely ineffective, there is no way to explain why Chinese medicine uses boiling to decoct soup. Therefore, cooked fruit may not lose its health care value. As long as you can help people eat more, you can get its health value, which is much better than watching more water. Fruits rich in vitamin C, such as kiwi fruit, orange, grapefruit and strawberry, do not need to be cooked. If you are really afraid of cold, you can soak in warm water for a while before eating. However, fruits with less vitamin C and relatively resistant texture can be cooked in winter.
In addition to fruit, we can also add some tremella and red dates to it to increase the variety, which makes it taste better and has very good nutrition.