healthy weight loss diet

　Vitamin d major physiological function

1, increase the body's absorption of calcium, phosphorus, calcium and phosphorus levels in plasma reached saturation level;

2. promoting growth and bone calcification, promote dental health;

3, through the intestinal wall to increase the absorption of phosphorus and, through increased renal tubule and absorption of phosphorus;

4. maintain blood levels of citrate in normal;

5, prevent loss of amino acids by the kidneys.

　Source: vitamin d

A few animal foods with vitamin d, such as marine fish, and eggs. Milk and milk products also contain vitamin d. Butter, cod liver oil, vegetable oil in the vitamin d content is also very rich. (Source: PConline Photography Department)

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　　Fish: General textured fat is saturated fatty acids and fish fat but contains many unsaturated fatty acid, has good cholesterol. So fat people eat fish better, both to avoid obesity and preventing atherosclerosis and coronary heart disease.

　First day:

Breakfast: porridge, a steamed bun

Lunch: porridge, a white egg

Dinner: porridge, a dish of fried vegetables

　　Second day:

Breakfast: porridge, a sesame seed Pack

Lunch: porridge, a white egg

Dinner: porridge, a dish of fried vegetables

　　Third day:

Breakfast: porridge, five cracker bread

Lunch: porridge, a grape in wheat bread

Dinner: porridge, a dish of fried vegetables

　Notes:

1. eat three meals a day, other porridge served dishes will be prohibited

2, to be afraid of porridge and too cold, and a few slices of ginger and pot

3. to increase palatability, can seep into 1/3 Brown Baozhou

4, you may receive the stomach gas and hyperacidity reaction, such as the situation seriously have to stop, take three days to two days or one-day course of clearing intestines

5, three days later on should be reduced from four to six pounds, to better effect, you can choose a more thorough cleaning, other do not eat, but eat porridge, but some people may not fit, you can try to start or one and a half days, according to the above menus to eat a half days after only eat porridge, you will find three days later he came back to life, even the skin smooth and delicate, acne and surface oil will be reduced. (Source: PConline Photography Department)

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Nbsp; click on the picture to enter the next gt; gt;

　　Milk grape Apple garlic

Milk: milk rich in whey acid and calcium, it can inhibit cholesterol deposits on artery walls, can inhibit the body's cholesterol synthetase, reduces cholesterol production activity.

Grapes: grapes, grape must and wine, contains a Resveratrol, is able to lower cholesterol natural substances.

Apple: Apple was rich in pectin, cellulose and vitamin C, with very good cholesterol lowering effect. If you eat two apples, a month, most people blood low-density lipoprotein cholesterol lowering and significant weight loss.

Garlic: garlic is a mixture of sulfur-containing compounds, can reduce blood cholesterol and prevent thrombosis, helps to increase high density lipoprotein.

　Leek onion and mushroom white gourd

Leek: chives in addition to calcium, phosphorus, iron, sugar and protein, vitamins A, C, also contains carotene and plenty of fiber, gastrointestinal motility, has good effect, catharsis cannot be ruled out intestines in nutrition, including excess fat.

The onion: onions with A prostaglandin, which components have vasodilation, lower blood pressure. It also contains the rare propyl three sulphur compounds and a small quantity of sulphur amino acids, in addition to reduce blood fat, you can prevent arteriosclerosis.

Mushroom: can significantly reduce serum cholesterol, triglyceride and LDL levels, regular consumption may make the body in high density lipoprotein protein have increased trend.

Dongguashan: often edible gourd, can get rid of body fat and water, to lose weight. Milk: milk rich in whey acid and calcium, it can inhibit cholesterol deposits on artery walls, can inhibit the body's cholesterol synthetase, reduces cholesterol production activity.

　　Pepper green sprouts Oyster Octopus

Pepper: Chili contains rich capsaicin. Promotes fat metabolism, and soluble in fat, fat accumulation in the break.

Green bean sprouts: fresh water, containing the body of fewer calories and less fat accumulation of subcutaneous formation.

Oyster: Oyster rich in trace elements zinc and bezoar acid, etc., in particular the bezoar acid can foster cholesterol decomposition, helps reduce blood cholesterol levels.

Octopus: although not easy to digest, but because the meat is low in calories, but also quite resilient is popular. It can be made into sashimi, or fried, and cooking. Additionally, leisure time and cuttlefish and octopus have the same effect.

　　Seaweed pumpkin fruit tofu chicken meat

Algae: it is rich in minerals, does not contain calories. Consumption can join the right amount of vinegar, or scrambled eggs, thus increasing the amount of vegetables.

Pumpkin: it contains a wealth of plant cellulose and beta-carotene, boiled or fried food, the body of the method of SAR will be higher.

Chicken breast meat: it is rich in protein, low in calories is slimming food in very popular varieties. Because the heat chicken skin is extremely high, it can be cut off. If the chicken steamed with a little wine, the taste will be even more delicious.

Kiwifruit: it can promote the absorption of vitamin C, the best food in the morning. Other fruits such as strawberries, grapefruit, etc or you can replace the kiwifruit.

Tofu: it belongs to the high-protein, low-calorie foods that can replace fish and meat, as a main course. To go to the water, mixed in Hamburg production material, which can reduce the material heat.

In addition, other rich in cellulose, pectin and vitamin C in fresh green vegetables, fruits and seaweeds such as celery, cabbage, green peppers, Hawthorn, fresh, citrus and laver, spirulina, etc., all have good cholesterol lowering effect. (Source: PConline Photography Department)

Additional reading:

　　Summer 3-day weight loss porridge is minus 6 kg

Small series in this to 5 MM collected a good weight loss methods, if implemented, can seriously reduce 5 pound a week is not a problem, come on!

　A weight loss juice, carrots

Carrots weight loss juice is good for weight loss results. Use Extractor or mixer juice a glass of carrot juice, drink 1-2 times, before dinner drink, do not have to go on a diet, fitness and body condition of discretionary consumption, they can slowly reduced excess fat.

Health drink carrot juice diet: eat the first 1-2 days, only drink carrot juice. In the period, how much to drink and eat the carrot juice is no problem. The third day, a meal, and the remaining two meals eat porridge and hot vegetables to warm gastrointestinal. This is a round about to thin down 2-3 kg Oh!

　Second, kelp seaweed shoushenfa

Kelp seaweed shoushenfa this is an effective weight loss method, dinner, you can use the kelp and seaweed rice wrapped with little to eat, appetite, seasonings and only a chutney.

In addition, when hungry or kelp seaweed as a snack to eat. Because no control consumption quantity, so I really like this approach. It is recommended that those little stomach due to this method, it is best to use this method in the short term.

3. Red slimming method

Red bean is rich in vitamins B1, B2, go vegetarian proteins and minerals, blood, diuretic, swelling and promote heart activation. Eat to the prevention and treatment of swollen, lose weight. Its stone alkali constituents can increase the bowels, reduce constipation and promote urination, elimination of cardiac or renal disease caused by edema.

Edible bean weight loss can make your thighs and back have very obvious curve slim special effects. Red bean absolute weight loss method in any way to make you in two months, reaching thin 13 kilos of concrete results and thin parts of the! is the waist and thighs!

Material: red beans 200 g, 5 g orange peel, salt a little

Specific practices:

Red beans marinate first half an hour, to boil over 500cc clear water, and cook 30 minutes to put red beans, cooked, and then shut off. Use hot water to rinse soak soft, red beans cooked flame, the orange peel into red bean soup, lid close after 10 minutes, add a little salt. Each take examinations after drinking, eating at least two weeks.

1. eat a good breakfast: breakfast is the opening day of the metabolism of the keys. Dietitians recommend ideal breakfast: milk cereals (bread, bread, cereals, etc.) a fruit or vegetable an egg.

2. every 25 to 30 grams of fibre: fibre cannot be human consumption absorption, but stay longer in the body can manufacture baofugan, reduce consumption of desire. Whole grains, beans, nuts and dried fruit are high fiber foods.

3. morning fiber: such as breakfast in fruits, vegetables, help control the appetite in the afternoon.

4. do not eat too little: starving the body automatically storing fat. If you want to lose weight, the correct approach is: frequent and healthy eating.

5, twice daily with meals: recommended meals: milk, yoghurt, fruit, nuts. Snack time: around 10 a.m. and 3 p.m. or so.

6-day/3 two staple: carbohydrates are the body's fuel, denial of staple food, means that the rapid rebound.

7. use of dinner to edema: dinner to edema of food that helps tired from a day we eliminate toxins, vegetables can go to edema have bitter gourd, gourd, staple foods you can eat some green bean soup, the seed of compassion porridge, and so on.

8, 4 1 kg of fruits and vegetables every day two: 500 g, vegetables and fruits 200 grams. Fruit contains a certain amount of sugar, avoid fruit during weight loss instead of vegetables.

9, daily intake of 1000 mg of calcium in the same heat consumption, the average daily intake of 1000 ~ 1500 mg of calcium a daily intake of calcium 600 mg, the three-month average can subtract 2.7 kg weight.

10, eat milk 250 g: eat more low-fat dairy products, body fat content less than most people.

11, per week, eat fish four times: in fish Omega-3 fatty acids help fat decomposition.

12, each time for a food: each time you open the fridge only remove 1 food, such as a yogurt or a small piece of chocolate. That put the whole box is out, and eat the rest and then back, often causing all eat what is left of the results.

13, not in the refrigerator before eating or food Cabinet. Go to another room, sit down and slowly enjoy you get this delicious.

14, after dinner eat 1 ~ 2 tablets of kiwifruit. Singular Thunb nutrients helps food digestion and fat decomposition.

15, dinner and as soon as possible. Dinner to try at the end of 4 hours before bed.

16, per day, 50 g of nuts. Nuts contain trace elements of catalytic fat help.

17, slow drinking water: daily drinking 6 to 8 glasses of water. Slowly drinking, avoid edema.

18, salt: a day of no more than 6 g of salt.

19, use olive oil for cooking.

20, no oil in cooking. You can use the soup, wine, lemon juice, etc instead of oil in cooking dishes.

21, use flat-bottomed absolutely have not. Flat-bottom not absolutely have to make the food and non-stick surface of oil on the bottom of the pot, every meal at least reduced 100 calories.

22, use nozzle oil bottle. Every time when cooking surface only in food a little oil spray a little, you can reduce the heat.

23, often with grilled, boiled or steamed instead of fried, stewed cooking methods to reduce calorie intake.

24, remove the visible fat. In the kitchen preparing a pair of scissors, cut pork ribs, chicken skin, sore the next visible fat; soup, soup when you remove the oil after cooling.

25, eat chicken skin. Skin chicken breast with 300 calories, not only 190 with skin.

26, many food grains. Dietitian-recommended weight loss during daily grain 150 ~ 200 grams, breakfast minutes walk part, the remaining parts can Ann

Organic apples

First name: organic apples, thermal asymp; 200 kJ/100 g (50 kcal/100 g) Apple can make people full of the digestive system, recovery of rest its original function, the function to work correctly; Apple lose weight so that human intake of calorie reduced enough part requires heat supply in savings.

The so-called body heat the fat savings. Body fat consumed, naturally, people got to lose weight; weight loss also enhance Apple's digestive system.

South Africa grapefruit

Second place: South Africa grapefruit thermal asymp; 141.2 kJ/100 g (35.3 kcal/100 g) ldquo; grapefruit diet rdquo; is a 30 years ago in Western countries have been affected by diet female respected. United States to a new study found that the diet method does have its unique slimming effect. Daily normal meals eat half a grapefruit, average subtracted 1.62 kg, the effect is good you can knock up 4.5 kg.

PHL pineapple

Third place: Philippine pineapples thermal asymp; 120 kJ/100 g (29.2 kcal/100 g) pineapple almost contains all of the system with 16 vitamins, minerals, natural and effective help digestion and absorption.

Pineapple weight loss secret is its rich fruit juice to decomposition of fat. Pineapple can also help people solve the digestion and absorption of concerns.

Easy fruit NET tips:

Eat grapefruit with taboo

Grapefruit body mass of cold, a deficiency, blood pressure is low or weihan patients unfit. The medication is don't eat grapefruit, especially angina, lowering blood pressure, blood lipids, histamine and other drugs, because the grapefruit juice contains flavonoids, will inhibit the metabolism of liver medicine, leading to enhanced effectiveness and danger.

Therefore, before and after taking two hours should be interval before eating grapefruit, safer. Grapefruit is a high potassium food, uremia or dialysis patients should not eat, so as not to increase the burden of the kidney

Apple wouldn't Apple Peel

Apple pectin majority gathered near the skin in the skin. Pectin is not only increases the amount of diarrhea can absorb water, so that the stool maintain a certain degree of hardness. So when you eat Apple don't constipation in the skin.

Eat the Apple Peel cutting down more effective. White enzyme decomposing food effectively, increase in protein bowels.

Tips and pineapple with salt water bubble

Pineapple contains glycosides, Bromelain and 5mdash; HT, skin and oral mucous membrane is stimulating, salt can inhibit pineapple enzyme activity. Therefore, when we eat fresh pineapple, it is best to use saltwater soaks up some time, you can suppress the pineapple enzyme on our oral mucosa and lips of stimulation, but also feel more sweet pineapple. (Source: PConline Photography Department)

Additional reading:

　　Summer 3-day weight loss porridge is minus 6 kg

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　Bean curd press

　　Weight loss principle:

Mdash mdash; tofu pieces; tofu with lots of vegetal proteins, eat eat ingest easy, by the hungry is offers many advantages of weight loss food. If there are easier, and tofu contain baofugan vegetal microelements extremely rich, helps to drain the excess moisture, improve digestive function, especially for particularly effective abdominal fat. Actress Elizabeth Taylor United States had relied on tofu weight loss success.

　Milk articles

Milk mdash mdash; articles; to obtain the benefits of drinking milk weight loss, it is necessary to control the total energy, drinking milk and a corresponding reduction in food intake, especially those with low nutritional value and heat energy high foods such as sweet beverages, desserts, confectionery, snack, cool skin like jelly and high-fat food, appropriate to reduce the staple food for dinner in order to ensure the balance of the total. If in between meals or before dinner drink milk, you can help the body reduce appetite, lunch and dinner meals not excessive. If the body is overweight or obese, it does not advocate for a meal or drink milk before bed.

Taking time

In this menu do not need other weight loss foods, this soup can all-you-can-eat. Related categories: 7 shoushentang shoushentang

Taking time: first day can only drink milk soup with tofu, starting from the second day, tomatoes, cucumbers or join the fruits and vegetables, increase the power of the fiber content, accelerate metabolism, then you obviously feel stomach flat, usually the third day you can thin 1mdash; 2 kg, have a flat belly!

　　Small reminder: with tofu milk diet, be sure to note the daily intake of food heat cannot be lower than 1 thousand kcal. Otherwise easily lead to cardiovascular disease, you can follow the common food calorie content in some calculations.

　　Remind: thin abdomen if combined with appropriate exercise, better Oh, don't be lazy Oh! (Source: PConline Photography Department)

Additional reading:

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　　gt;gt;gt; Look more weight loss method

nbsp;nbsp;nbsp;nbsp; Many people think that weight loss is only an ignorant of less hyperactivity, and will synchronize select single diet methods, if this long to lose weight, easily give up halfway fails, also easily lead to overeating, for weight loss, and is not a long-term plan, we should learn about the characteristics of food, that have help weight loss foods into the diet, can eat nutritious and can meet the mouth.

The following describes several common everyday weight loss Super food that you eat edge thin and healthy $ array:

　1. kelp bud:

Kelp Bud is rich in dietary fiber, vitamin A, B1, B2 and calcium, potassium, intestinal peristalsis, can help facilitate defecation smoothly and help in his excess moisture and toxins, reduce cholesterol, belong to the low calorie food.

　　2. Dope:

Arums rich in Mannan candies and Portugal, all without fat and virtually zero calories, is an excellent substitute for weight loss. Rich in soluble fiber can promote gastrointestinal peristalsis, avoid constipation, helps the body's waste and harmful bacteria, reducing harmful bacteria excluded and the opportunity to contact the intestinal tract, can prevent colorectal cancer.

　3. no sugar in milk:

Sugar-free foods with high nutritional soy belongs to, contain protein, fat, dietary fiber, calcium, phosphorus, iron, sodium, potassium, soy isoflavones, oligosaccharides, including protein content, the quality is inferior to the milk. Soya milk is low GI (l sugar index) food, increased blood sugar can slow the speed and the study found soymilk can reduce blood fat, the prevention of cardiovascular diseases.

　4. fruit:

The fruit is rich in vitamin C, vitamin E, dietary fibre, folic acid, kiwifruit enzyme, beta carotene, calcium, magnesium, iron, low sodium and high in potassium and low in calories. According to the study found that daily consumption of two kiwifruit (dietary fiber 6.4mg) be increased defecation speed, weight of stool weight and improve 45% patients with constipation.

　　5.秋葵：

Okra is a high-protein, high nutrition, low fat, low calories, cholesterol-free weight loss food excellent, is rich in carotene, vitamin A, B1, B2, C, folic acid, which contains special mucus (pectin, Arab oligosaccharides, arabinogalactan, rhamnaceae oligosaccharides) can reduce the human food absorption of fat and cholesterol, and help to eliminate toxins.

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　　7. down shoots:

Down shoots are low-calorie, high-fiber, water, easy to have a full sense of vegetables, contain calcium, phosphorus, iron, vitamins A, C, B1, B2, diuresis, promote intestinal peristalsis, skincare, very suitable for the summer.

　　7. Black fungus:

Auricularia rich of cellulose, iron, calcium, phosphorus, beta-carotene, vitamin B1, B2 and C, on the human digestive system has a good liver function, may promote intestinal peristalsis, adsorption of body toxins excreted, lower cholesterol, prevent cardiovascular disease.

　8. burdock:

Burdock rich in proteins, inulin, oligosaccharides, dietary fiber, vitamin C, B group and polyphenols, a very high nutritional value of vegetables, which contain oligosaccharides and dietary fiber, can eliminate the entire intestine, stomach bloat, improve constipation, helps colorectal cancer prevention, also contributed to the diuretic swelling, cholesterol and antioxidant effect.

　9. Apple:

Apples contain unique Malic acid, pectin, cellulose, folic acid, vitamin C, calcium, Apple polyphenol, can promote metabolism, reduce the accumulation of fat in the body, help the intestinal peristalsis, defecation, belong to the low calorie fruit, 125 g of Apple (1) heat about 60 kcal.

　　10. banana:

　　Both adjustment and slimming stomach vegetable soup

　　Downsizing principle: eating a bowl of vegetables soup which gets about 40 calories, a meal of estimates cards have a 5 bowl is quite impressive. While statistics down is usually a diet intake of approximately 200 calories or so, plus breakfast, lunches and balanced intake of calories, the end of the maintenance in basal metabolic rate 1200 cards below, do not lean too difficult.

　　Slimming effect: speed in normal weight loss, a week of thin x 2 to 3 kg are considered healthy range.

　　Cooking method: breakfast, lunch to the principle of balanced nutrition, vegetable soup daily changes to increase freshness. Use 4 to 5 bowl boiled, seasonings, like Tim dilution soup, chicken essence. But avoid excessive quantity of oil, seasoning sauce, sesame oil, etc.

　　Expiry dates: one week, after a week of vegetable soup recipe-back three meals a day normally, slightly nutrition conditioning and perform both adjustment and slimming stomach vegetables soup recipes:

　　Monday: mushroom cabbage soup

Breakfast: 1. whole-wheat toast four pieces, peanuts or peanut butter, 1 teaspoon. 2. three-colored cucumber and tomato salad with cucumber, cucumber slices, each 50 g tomato. 3. diluted orange juice Orange 2

Lunch: 1. the germ of rice-bowl. 2. spinach beef: spinach 80 g, beef 40 grams, 1 teaspoon of oil. 3. mushroom tofu: 10 grams of mushrooms, tofu 1/2 block, a small amount of soy sauce and vinegar. 4. white radish radish soup: 60 g

Dinner: mushroom cabbage soup

Cooking: onion 50 g, 100 g, cabbage and mushroom 100 grams of sliced, Netherlands celery cut bulk 100 grams or strips, plus 4 ~ 5 bowl boiled, adding the right seasoning.

Nutrition ingredients Description: fresh cucumber water content is the highest in vegetables, fruits and raw, but when shengjinzhike, nor thermal burden. Rich in potassium, diuretic, hypotensive, is obese to lose weight. Mushrooms are rich in protein, carbohydrate, fibre and calcium, iron, promotes calcium absorption.

　　Tuesday: bean soup with green pepper

Breakfast: 1. salad snack pack. 2. wheat germ of milk.

Lunch: 1. the germ of rice. 2. shrimp volume. 3. Fried broccoli cabbage. 4. seaweed soup

Dinner: bean soup with green pepper

Cooking: Flammulina velutipes (stem) 30 grams, 100 grams of bean sprouts, green pepper and silk 100 grams, 100 grams of edible fungus, all material plus 4 ~ 5 bowl of water for cooking. Add flavoring to own or stock dilution seasoning.

Description of the main nutritional composition: lunch of wheat germ, large amounts of vitamin B1 and lecithin, can assist in the development of the brain, improving the effectiveness of learning. Kelp contains alginate, iodine, and a variety of vitamins, minerals, not only is the nutrient-rich nourishing food, is conducive to the prevention and treatment of hypothyroidism symptoms, can strengthen the body metabolism.

　　Wednesday: cucumber mushroom soup

Breakfast: 1. steamed egg wholemeal bread clip 1, fried eggs, 1, 1 teaspoon of oil. 2. soya milk Cup.

Lunch: 1. Ruyi surface 1 Bowl: Okayama cabbage 100 grams, 1 teaspoon sesame oil. 2. the wolfberry Loofah soup. 3. a recipe for cooking Eggplant

Dinner: cucumber mushroom soup

Cooking: Flammulina velutipes 80 g, mushrooms (stem) 20 grams, 100 grams of cucumber, 100 grams of mushrooms. abalone, coriander, cucumber and a few skin slice, abalone mushrooms, mushroom and cutting, and add just the right amount of seasoning Flammulina velutipes cooking, together with some coriander.

Description of the main nutritional ingredients: soybean milk rich in vitamin A, vitamin B group and potassium, calcium and other minerals, with moisturizing the skin and anti-cancer effect. Cucumber with extremely low calories, the diuretic-clearing and phlegm, Detox, more intensive body immune function, is the best natural food for cancer prevention.

　　Thursday: great burdock radish bean soup

Breakfast: 1. Limburger oatmeal porridge: oatmeal, salt (cooked) 1 Bowl, minced meat is not as it seems a little of both, 1. 2. yourChoice fruit salad: Apple 3 slices, strawberries, banana l 4.

Lunch: 1. the germ of rice. 2. food snow per page: 100 page 25 g, 60 g, vegetable oil 1 teaspoon. 3. coriander beef: coriander 50 g, beef 2 two, 1 teaspoon of oil. 4. the Laver tomato soup: tomatoes 50 grams, a little Laver.

Dinner: bean soup turnip burdock

Cooking: great burdock 100 grams, 100 grams of white radish, carrot 100 g, 50 g of the soybean. The burdock cut block, white radish, carrot pieces, and soybean plus 4 ~ 5 bowl boiled, you can add just the right amount of seasoning or soup.

Description of the main nutritional composition: yourgood coagulation of milk ming, solid alternative to eat salad sauce to reduce unnecessary heat buildup. Plant, also known as snow red, is the mustard of stems and leaves, rich in various vitamins, minerals, to human growth development, maintenance of physiological function.

nbsp;

　　Friday: lettuce cauliflower soup

Breakfast: 1. fruit: 2 slices of watermelon. 2. pass pasta salad: cooked pasta flour 50 g, 50 g mixed vegetables, salad dressing, 1/2 tablespoon 1 tablespoon raisins.

Lunch: 1. the germ of rice-bowl. 2. Curry Chicken: chicken 2 block, potato 40 grams, oil 1/2 tablespoons, curry powder seasoning. 3. green bean sprouts bean sprout salad: 100 grams, a little sesame oil. 4. mushroom soup: bamboo shoots 50 grams, mushrooms 3.

Dinner: lettuce cauliflower soup

Cooking: lettuce 120 g, 150 g cauliflower, four-color vegetables (frozen) 80 g. Lettuce, broccoli cut appropriate size allocated blocks, plus supermarkets in bought frozen vegetables soup, add just the right amount of spice.

Description of the main nutritional composition: raisins are adolescent girls blood, moisturizing of the clergy, to help adjust the physiological period does not apply, and makes the skin smooth and shiny. Bean sprouts, can prevent gingival bleeding and scurvy, on the other hand, you can skin whitening, is an essential element of beautifying the skin.

　　Saturday: fungus cabbage soup

Breakfast: 1. muffins honey. 2. rice milk.

Lunch: 1. tomatoes-pass

Dinner: fungus cabbage soup

Cooking: cabbage 200 g, 50 g, agaric mushroom (stem) 30 g, 50 g mustard powder, 100 g carrot. Agaric slice, Chinese cabbage, carrot and cut the right size, joined the Golden Bowl with 4-5, after boiling sauce of mustard is not on.

Description of the main nutritional ingredients: honey containing a variety of enzymes and nutrients, but the heat and the ordinary sugar, usually also should limit consumption. Tomato ldquo; vegetable fruit rdquo; reputation, rich in fiber and vitamin C, tomatoes are promoting digestion of the role of vitamin C in the cooking process, unlike most fruits and vegetables can easily be damaged.

　　Sunday: Loofah black bamboo shoots soup

Breakfast: 1. sweet porridge: sweet potatoes 50 g, germ m 30 grams. 2. dried radish with scrambled eggs: eggs with turnip 20 grams, 1, 1 teaspoon of oil. 3. soft tofu 1/2 blocks. 4. strawberry 5

Lunch: 1. Roasted Black Pepper Steak: steak 1 block (2), black pepper, soy sauce a little. 2. grilled potatoes: potatoes, 1, 1 teaspoon of butter. 3. Sesame beef: shredded beef 45 grams, 1 teaspoon Sesame, some white vinegar.

Dinner: soup with lettuce luffa seaweed

Cooking: bamboo shoots black 150 g, 20 g, 200 g, Loofah Limburger slightly. Sunzi slice, dice, Loofah and seaweed with 4 ~ 5 bowl of water for cooking and seasoning back.

Description of the main nutritional elements: Vitamin A content of potato is quite high, and rich in vitamin c, calcium, iron and fibre, because of its high starch content, can replace the staple food, rice of satisfied. (Source: PConline Photography Department)

Additional reading:

　　Summer 3-day weight loss porridge is minus 6 kg

　　Female Star Li Yuan exclusive downsizing cheats

　　Unfortunately Apple help lose weight 3 days to get rid of 6 kg

　　gt;gt;gt; Look more weight loss method

nbsp;

nbsp;

　　1. adequate high-quality protein

Obesity Diet must limit fat and cholesterol, so you need to ensure the daily intake of adequate high-quality protein to maintain the body's normal physiological function and resistance.

Milk, yoghurt, cheese can be as fat source of protein, if more elevated blood lipids may wish to choose low-fat or skim milk. You should also eat fish, particularly seafood, fish, chickens, ducks and other birds, because these meat food rich in high-quality protein, and fat content less than pork, beef, to lower the blood lipid levels. Recommendations when using steam cooking meat, stew, less shark.

　　2. increased dietary fiber

Weight loss diet is required during the fat and cholesterol intake, many existing overweight or obese obesity, diet preferences easily meat hunger. Eating high fiber food, to promote cholesterol in the body of excretion, played the role of lipid-lowering, can also increase baofugan.

The Chinese population dietary guidelines recommended daily dietary fiber intake of 25 ~ 30 grams, this quantity is equivalent to 500 g wholemeal flour in the amount of dietary fiber. Obesity diet can choose maize, millet, sorghum, oats, buckwheat and roughage, to mix with xiliang to enhance the nutritional value of foods, avoid only eat roughage and the impact of minerals, vitamins, etc. in intestinal absorption. Daily life of Laba congee, eight-treasure porridge is a very good way of roughage cooking.

Potato is a very good source of staple foods. Sweet potatoes are rich in dietary fiber, in the intestinal absorption of moisture expansion, can promote intestinal peristalsis, maintain intestinal smooth, in favor of cholesterol metabolism. Cooking time can be sweet potato slices, and boiled rice.

Konjac is a low-calorie, low fat, high fiber food, dietary fiber content reach 45 percent, very suitable for obesity. Chinese medicine is also of the view that konjac is swelling sanjie, detoxifying analgesic effect. In summer you can select a processing of konjac flour, made of noodles with tofu, Amorphophallus konjac, konjac bread, etc.

　　3. every day with soy bean products

Beans and bean products as high-quality vegetable protein is the primary source, you should eat each day.

Most of the beans of dietary fiber content is high, the dietary fibre content of mung beans per 100 g 11.5 grams. At the same time, beans contain beans steroids in vivo to and intake of cholesterol competitive absorption, thereby reducing cholesterol absorption and excretion of cholesterol promotion.

For obese individuals, can do tofu salad or soup, to reduce the amount of cooking oil. In summer you can eat green bean porridge, heat and Lily, tout baihuo clever choice.

　　4. buy vegetables and fruits

Apart from fruits and vegetables rich in dietary fiber, it is also rich in vitamins and trace elements, and every day at least 500 grams should be edible, so as to ensure that intake of micronutrients.

In summer there is an ample supply of vegetables and fruits, celery, mushrooms, carrots, cabbage, fungus, apples, peaches, etc. can be selected. Recommended salad or cooked vegetables raw, pay attention not to place too long before, the general store of not more than 2 days after the first wash, cut, quick-fire quickly scrambled, fried, you'll have to maximize the preservation of the vitamin. Fruit to eat fresh, daily, some thorough cleaning, General 1 ~ 2 hours after a meal to eat, so as not to affect the absorption of nutrients.

　5. appropriate eating garlic and onion

Onion, garlic, onion contains allicin, etc. contain volatile substances can disinfect, appetite, enhance immunity, there are certain blood fat, blood pressure, you can eat the meal petals hygiene garlic, garlic, onions or will use vinegar dip after consumption.

In short, obesity diet needs light less salt, correct the unhealthy eating habits, to minimize the amount of cooking oil, vegetable oil, you should select the necessary conditions can use olive oil or tea. Cooking methods for steaming, boiling, stewing, shredded, pan-fried, deep-fried rarely used. Do not eat high-fat, high cholesterol foods such as lard, fat meat, animal offal, fish roe, crab, cream and pastry, eat peanuts, sunflower seeds, pistachio nuts and snacks.

Research has shown that the diet therapy and sports medicine, treatment of Dyslipidemia in effect will be even better. Therefore, in addition to catering to the attention of appropriate training, increase physical activity, changes in sedentary, less dynamic, staying up late and so unhealthy habits.

　　Red bean

Red bean, also known as small red beans and rice and beans, rice and beans, adzuki bean Phaseolus angularis,.

Red bean is rich in starch, and is called ldquo; rice bean rdquo; it has ldquo; Tianjin body fluid, urinal, xiaozhang, apart from the swollen, antiemetic rdquo; function is called by Li Shizhen ldquo; heart Valley rdquo;. Cooked will become very soft and sweet with unusual, strong flavor. Because of the medical effectiveness, in the far East region, quite seriously, thousands of years to join rice and soup consumption. Also because of their sweetness, so red in the Oriental sweets, is a common materials.

　Nutritional value

1. more saponin glycosides, stimulate intestinal, therefore it has a good diuretic effect, can solve the wine, detoxification, heart disease and kidney disease, oedema of useful;

2. more dietary fiber with constipation, lowering blood pressure, blood lipids, regulation of blood sugar, detoxification, cancer, prevention of stones; Bodybuilding Diet

3, is rich in folic acid food, women, lactating women eat red bean has the efficacy of prolactin. nbsp;

The following small series recommended 4 red bean cuisine, both beauty and weight loss, Oh!

　　Go to water swelling soup

Preparation:

Raw mixture of 20 grams, Taxus 30 g cleaning dip approximately half day, drain the alternate. Mixture with boiled red bean to half soft joined, then cooked with sugar, to be dissolved after the flame-out.

Efficacy:

A child sponsorship Yan beauty salon, and nourishing blood, water swelling. Red bean to Qi Xue, water swelling; barley can invigorate, water, heat and drain the abscess.

　　Lotus-Lily red bean paste

Ingredients: Red 500g, Lotus child 30g, Lily, orange peel in moderation, 10g sweet about 500g.

【 Practices 】

1, first clean red beans, seeds, Lily, water soaking two hours;

2, boiling water, red (and soak beans water) and orange peel, seeds, Lily placed in the pot;

3, boiled in slow fire burning on the two hours before finally burn with fire; about half an hour

4, the pot to the red sand and there are just the right amount of moisture, can sugar flavor, sweetness depending on the person you love.

Tips:

Red bean without leaching for too long, a maximum of one to two hours, no time can not, and do not use hot water immersion. Orange peel do not use too much, but you want to use. Midway can add water, but the beans and water ratio depends on personal preference, of course, red bean paste not cooked too little bean, red bean soup can dilute it. Crystal sugar to last, or boiled red bean is not broken. Finally switched to fire pot to red bean can burn powder into the sand.

Efficacy:

Invigorating, solid lean gas, enricher, enhanced strength.

　　Lightening soup

Mung bean 5 5 money, money, Lily 5 money.

【 Practices 】

1, mung bean, wash the adzuki bean, Lily, with just the right amount of water to soak for half an hour.

2. fire cooking boil, boil in a small fire to beans cooked.

3, according to personal preference, seasoned with salt or sugar.

Efficacy:

Clearing the whitening, nourishing the skin.

　Yew black rice

Ingredients: red beans, brown rice, white granulated sugar.

【 Practices 】

1, red and black rice washed clean, clear water immersion in 5 hours or more.

2, will be immersed in water fall, black rice and red beans and just the right amount of water put into the pot, boil the fire, go to low heat and cook until cooked with sugar.

Efficacy: activating skin (source: PConline Photography Department)

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