Pay attention to the food mix, coarse and fine, dry and thin, meat and vegetables, cold and hot. Food collocation is closely related to nutritional balance. A bowl of instant noodles can only provide oil, a little protein and carbohydrates, so it is best to match a piece of fruit, a piece of meat or bean products to supplement protein, vitamins and cellulose. For the choice of a day's diet, such as eating hamburgers and fried chicken for lunch, you should eat some light food for dinner, especially vegetables.
Poultry meat refers to chicken, duck, goose, pigeon, quail and other meat. The protein nutrition of poultry meat is almost the same as that of roughed meat, but the saturated fatty acid content is lower than that of livestock meat. Experts believe that eating poultry meat is more beneficial to health than eating livestock meat.
Fish, fish muscle contains protein 15%-20%, and because muscle fiber is short and smooth, it is easier to digest than auspicious meat and miscellaneous meat. More importantly, the fat content of fish is only 1%-3%, and the main components are long-chain polyunsaturated fatty acids, such as EPA of eicosapentaenoic acid and DHA commonly known as "brain gold", accounting for 80% of the total fatty acids in marine fish. It is worth noting that EPA can reduce blood lipids and prevent coronary heart disease. DHA is necessary for the development of brain and retina of fetus and baby, so fish should be the first choice when choosing meat food.
Vegetables contain a variety of minerals, vitamins and dietary fiber, which play an important role in human physiological activities. Vegetables can be roughly divided into three categories: leafy vegetables (such as Chinese cabbage, amaranth and Chinese flowering cabbage), melon eggplant (such as green pepper, cucumber and tomato) and roots (such as potatoes and carrots). Vegetables can provide vitamins such as folic acid, carotene and B vitamins. Among them, vitamin C, carotene and folic acid are high in dark leafy vegetables such as yellow, red and green. Green leafy vegetables are rich in minerals; However, oxalic acid in some vegetables (amaranth, spinach, cabbage, etc. ) will affect the absorption of the human body, so when cooking these vegetables, you should first blanch them with boiling water to remove oxalic acid. Experts suggest that adults should consume 500 grams of vegetables every day, of which 2/3 are leafy vegetables and 1/3 are melons, eggplants and roots.
Recommend dinner recipes
Eating cooked vegetables can relieve hunger.
Eating vegetables in the process of slimming will be associated with eating raw vegetables, but in fact, eating raw vegetables is not only cold, but also can't eat much. So try to eat steamed, scalded and fried cooked vegetables. Although the weight is small, you can eat more, which makes people forget hunger.
Eat more potatoes rich in vitamin C.
Not eating staple food is trying to avoid eating carbohydrates with high sugar content. Although potatoes are also carbohydrates, they are rich in vitamin C and will not be destroyed even if they are steamed and roasted. Eating too much is counterproductive, and eating with other foods will have a better nutritional balance.
Eat a lot of protein for dinner.
Protein is an important nutrient for making blood or muscle. This tissue is produced during sleep, so protein ingested it at dinner. Dealing with protein in the body consumes a lot of calories, so in order to make the body slim, we should also actively eat meat.