The weight-reducing wonderful method of spring: Weight-reducing recipe of nutrition low in calories

The weight-reducing wonderful method of spring: Weight-reducing recipe of nutrition low in calories
The weight-reducing wonderful method of spring: Weight-reducing recipe of nutrition low in calories
Weight-reducing recipe this to learn make according to the intersection of China and nutrition " The meal nutrient of Chinese resident consults the intaking amount " Standard carry on pantry. As to the adult women normal in weight, on condition that engaged in the light physical exertion, nearly takes heat energy of 2100 kilocalories per person per day, among them 12% of the energy comes from protein, about 65 grams, 20-30% come from the fat, 55-65% come from the carbohydrate. Delivery volume of different nutrient of heat energy sum of breakfast accounts for about 30% of full-time total requirement, the lunch accounts for 40%, dinner accounts for 30%. As to women overweight in weight or women that the hope made weight, the absorption of energy reduces 200-300kcal correspondingly every day, so the total amount is about every day 1700-1800kcal, 15%~20% energy among them comes from protein, about 70 gram 90 gram, 20-30% come from the fat, 50-60% come from the carbohydrate. The following whether low-yield full-time meal of menu allocate the principle: Low-yield full-time meal of menu allocate the principle: 1, The food is various, the grain is a main fact. Take in about 200 grams -300 grams every day, the rice or surface is 100 grams among them, about 100 grams of both refined and coarse grains such as corn, pumpkin, oat, millet. 2,Guarantee milk. A bottle of 227ml low lipoprotein or defatted milk every day, drink in the morning or noon, drink before a meal, make sure to keep in mind: Can't drink after a meal. 3,Increase vegetables, fruit, the vegetables can be born and eaten trying hard to grow and eat, does not put or put little salad dressing. The dish cold and dressed with sauce is put the vinegar was put few or the oil will not be put. 4,Eat a less sugar fruit or vegetables in 1~2 hours before lunch and dinner, for instance: Apple, banana, cucumber, tomato, corn, carrot, red yellow hot pepper,etc., about 100 grams. Make sure to keep in mind: Do not eat fruits after a meal. 5,Animal food, take plain boiled pork as the core, such as the fish and shrimp, poultry red meat of replacement, it is 100 grams every day, try not to eat red meat at dinner. The chiken and duck peels, eat few viscera. 6,Guarantee, have one marine alga food every day ' Kelp, laver) Or piece fungus food ( Mushroom, mushroom,etc.) ; Or a soyfood food, each one is 50 grams. 7,Guarantee, take good breakfast, have enough lunch, take little dinner, breakfast,lunch and dinner energy than =3: 4: ����8, Drink 6-8 cup boiled water, the beverage takes green tea as the core, drink or does not drink and suck the candy and carbonic acid beverage few, do not drink the fruit juice and suck the milk beverage. 9,Eat or does not eat snacks of dessert such as chips, melon seed, biscuit, cake few. 10,Cook and rely mainly on frying, steaming, boiling, stewing the soup, does not adopt friedly, oilily and fry, cook, put sugar, cook, take within the 25 grams of oil every day. 11,Do not eat all food for 4 hours before sleeping. Breakfast is made into the principle: 1, Guarantee to eat the good breakfast, the appetite should be equivalent to 1/3 of the full-time quantity. 2,The energy allocation proportion of each breakfast, about 15% come from the protein, 28% come from the fat, 57% come from the carbohydrate. 3,Eat more cereal, about 50-100 grams, such as the oatmeal or bran-bread, supply sufficient energy. 4,Drink the low lipoprotein or fresh milk or milk product defatted every day. 5,The food is various, the high-quality breakfast includes four major kinds of following food: Grain cereal, milk, meat eggs, vegetables and fruits.


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