Healthy diet teaches you how to eat out slim
The following small addendum to tell you what to eat, and how we eat can eat up your slim attractive build! it is necessary to pay attention to could be, Oh! Fish Fish contains protein and heart beneficial fatty acids, weekly at least twice to eat fish or other seafood. The best is steamed and eaten with olive oil and vinegar as a seasoning. acid Fish is the most difficult to fat meat, so you can be assured. Weekly at least eat 75 grams. Beans Various beans are rich in low-fat protein, vitamins, minerals and fiber. Black Bean, red bean, mung beans and lentils are the good food to lose weight. You can do the beans salad or cooked bean soup, make your own healthy getting thinner. A week at least eating 2-3 times of cooked beans. Eastern Mediterranean diet Ldquo; Eastern Mediterranean diet rdquo; refers to healthy, simple, light and diet rich in nutrition. This special diet emphasize vegetables, fruit, fish, seafood, beans, nuts, followed by food grains, and cooking for vegetable oil (including non-saturated fatty acids) in place of the animal (including saturated fatty acids), in particular, advocated the use of olive oil. Additional reading: Money saving weight loss meal a week cabbage weight 4 kg |
Fruit and vegetables You can eat and drink Select rich vector of oxidation substances in food. Dinner eat green leafy vegetables salad with red peppers. Chicken breast meat is also a very good choice, as long as you eat before peeling. Don't forget to add sunflower seed. After eating to help my freshly squeezed a milkshake, plus your favorite fruits such as strawberries, watermelon and bananas. Every day at least eat a cup of vegetable juice and a fruit. Pepper and spices Anise and star anise sauce, but still very good weight loss Assistant, when try cooking with hot and spicy seasonings can help you maintain a slim figure. Pepper also contain high levels of antioxidants, pepper and spicy sexual material also can promote fat burning. In principle, every meal at least the same food is spicy. Nuts and seeds Dried fruit rich in unsaturated fatty acids, on your blood sugar levels adjustment, allowing you to feel longer baofugan. However, dried fruits, and seeds contain a certain amount of calories, it is not possible because it is healthy food to eat, eat. It is best to eat together with other foods, such as eating oatmeal when adding a handful of almonds. Not more than 50 grams per day. |
Healthy fats Lose weight on ldquo; grease rdquo; nasal bares it with, this is not necessary. Olive oil and other unsaturated fatty acids can effectively annihilated the dewlap on firefighters while on your heart. A spoonful of olive oil contains 120 calories, so when the boiled vegetables don't use down instead of wine, without too many calories intake. A day for 3-5 spoonfuls of oil is the best. Wholemeal food Wholemeal food contains vitamins, minerals, proteins, these are fine flour made of white bread does not contain. Wholemeal food is essential for all occasions to lose weight who, at all times keep the fridge available wholemeal bread. 3 tablets a day at least eat wholemeal bread. (Source: PConline Photography Department) |
Five vegetable diet recipe vegetable oil not hesitate
Want to eat a low calorie diet, hot vegetables must be one of the options. But whether those tasteless vegetable several degrees make you want to give up dieting often ate no buildings to hours, stomach and hungry and want to find something to eat, but makes weight loss break power?, in fact, you don't have to eat hot vegetables. Some small servings of vegetables piebu you must know. nbsp; ● Oil cabbage Recommended cooking time, put the vegetables fried in the frying pan to dehydration, will reduce the volume of vegetable vegetables stir-fried, the first oil is poured guanhuo mix. Because the use of oil quantity not large, but only the surface of the vegetable, we actually eat fish oil. And because it is only after guanhuo, regardless of what fuel oil, saturated or unsaturated are no fumes, no oil oxidation and acidification, ensure the health of the oil. ? Hot water to reach the green vegetables Dietitians and cooking teacher, hot vegetables and boiled vegetables, time is very important, too long to easily destroy vitamin. As long as sufficient water, nutrients will not be damaged too much. How much water is enough to at least add burned buildings portions of 5 times. Add burned after the vegetables thrown into ice water and help eliminate spicy vegetables with the investigation. ● Fried instead of boiled hot water The oil-soluble vitamins in vegetables, such as vitamins A, D, E, K, etc, are needed in order to free the oils and fats. Hot vegetables and less calories, though it also ldquo; missed many vitamins and rdquo; nutritional value. It is recommended that you use a small amount of oil (approximately one teaspoon) burst, and water will be vegetables stir-fried or stuffy. If you are vulnerable to oil vegetables such as eggplants, fungus, and can be cooked and then mix the oil, you can significantly reduce calorie intake. If you are afraid of oil burned dry too quickly, it can be 2 to 3 tablespoons of water and a mix of mixed heating oil, vegetable aroma aromatic explosion may retain 70 ~ 80%, but less oil volume two thirds. ? Cooking method This is another small piebu, first drop of oil is mixed with fried vegetables, stem from odor before putting it into leaves, add water and cover the pot cooking; cooking the same refreshing, non-greasy, also add burned can retain than more nutrients. This recipe, joined the cooking and the microwave oven and cooked vegetables, next dinner may wish to change the way one is low-calorie cuisine and delicious vegetable. Additional reading: 3 types of weight loss weight loss slimming food your good helper |
First, the bean rape (4 people) 【 Prepared materials 】 rape 150 grams, 100 grams, radish and cucumber 100 grams 【 Seasonings 】 oil mix the ingredients 1 1 spoon, mix the salt and 1 table spoon of water 3 【 Practices 】 Middot; hot pan fried butter with a small fire under 30 seconds, then add boiling water continued stir-fry for 2 minutes, thicker dorsal part away from. Middot; large wash, cut the cucumber slice, placed in the tray. Middot; clean Peel radish, cutting wire; rape wash cut into sections. middot |
Intimate reminder: fried butter with first oil can go sour, and can increase the luster, plus water mixed fried can drop alkalinity.
Dietitians bade: pay attention to the ingredients of the sodium content, a day of sodium intake should not exceed 30 mg, and a spoonful of salt is 600 mg, the total amount you want to control.
Nutritional analysis (1 person): thermal 45.7 card, crude protein, crude fat 3.2 1.7 g, carbohydrate grams, and dietary fiber 3.3 g 1.2 g, cholesterol 0.0 mg, vitamin C15.8 mg, sodium 575.5 mg calcium 51.1 mg iron 0.8 mg
Second, and the wind root vegetables (4 people)
【 Prepared materials 】 carrots 1 article, Lotus root and 1/2, 1, potato and pea seedling 1 small to
【 Seasonings 】 salt a little, thin salt soy sauce 3 big spoonful, flavor, 1 big spoonful
【 Practices 】
Middot; carrots, potatoes peeled and cut pieces. Lotus-root slice. Wash the pea seedlings.
Middot; carrots, potatoes and steamed Lotus on the dish and sprinkle salt, stamped or cover preservative film, electric pot, put into a pan with half a glass of water steam cooked.
Middot; to be thin salt soy sauce and taste, and mix thoroughly, spray in root vegetables, on the pea seedlings is complete.
Intimate reminder: carrots, potatoes and Lotus cooking time, you can use cut block size that also cooked, carrots and cut small pieces of potatoes cut into large chunks, Lotus root and then cut into thick slices.
Dietitians bade: Lotus, can also be exchanged for other potatoes, vegetables or substitute 1/4 Bowl, reduces heat uptake. In addition, Wei Lin, 1cc about 3 card should be suitably packed.
Nutritional analysis (1 person): thermal 97.3 card, crude protein, crude fat 1.0 3.4 g, carbohydrate grams, and dietary fiber 20.4 g 3.6 g, cholesterol 0.0 mg, vitamin C48.0 mg, sodium 960.8 mg calcium 49.5 mg iron 0.9 mg
Third, the soup hot cabbage tofu (4 people)
【 Prepared materials 】 cabbage 200 grams, 1 block of tofu salad, fish fillets, appropriate firewood
【 Seasonings 】 ecklonia soup 450cc, Chai fish 10 grams, 1 thin salt soy sauce mix
【 Practices 】
Middot; ecklonia soup to boil small fire to micro-boiling, add 10 grams of boiled fish, a firewood on the flame. Fish fillet into the bottom of the pot to Chai, then to filters filters out the soup juice, that is, fish soup, Chai.
Middot; beneficium 3 big spoonful of soup and a thin salt soy sauce and mix thoroughly, as cream sauce.
Middot; the remaining fish soup boiled Chai. Put it in the wash, cut into sections of cabbage, roll again until stock immediately picked up, going down to the tray.
Middot; pendulum cut small pieces of tofu, poured into the cream sauce, sprinkle with Chai fillets can be.
Intimate reminder
When you filter the Chai, do not press the fillets Chai fillets, variable opacity to the stock-free.
Nutritional analysis (1 person)
Thermal 44.8 card, crude protein, crude fat 1.6 4.5 g, carbohydrate grams, and dietary fiber 2.7 g 0.9 g, cholesterol 6.0 cents
G, vitamin C9.5 mg, sodium 565.3 mg calcium 28.1 mg iron 1.3 mg4. acid sauce spinach (4 people) 【 Prepared materials 】 spinach 200 grams, kelp bud 5 g, hot water 1 Cup, mix the salt 1, cooked white sesame. 【 Seasonings 】 ecklonia soup mix the 80cc, lemon juice, soy sauce 1 1 table spoon. 【 Practices 】 Middot; ecklonia soup first to a small fire boil. Question after cooling, add lemon juice, soy sauce and mix thoroughly to sour cream sauce. Middot; flushed with water kelp bud, hot off the net bubbles from the open-drain after that. Wash spinach whole tree. Middot; the other, a pot of boiling water with salt, and cook spinach rolled back into the water boiling that picked up again, turn to moisture. Middot; spinach segments, put it into the tray. Sprinkle sesame kelp bud, white, cream sauce, sour cream on is complete. Intimate reminder: acid sauce can do more, bottling and then placed in the refrigerator, appreciating the taste for a period of two weeks. Nutritional analysis (1 person): thermal 27.8 card, crude protein, crude fat 0.9 1.7 g, carbohydrate grams, and dietary fiber 3.5 g 1.4 g, cholesterol 0.0 mg, vitamin C4.9 mg, sodium 1679.1 mg calcium 41.1 mg iron 1.2 mg |
5. miso sauce cabbage (4 people) 【 Prepared materials 】 cabbage 1/3 stars, carrots 1/2 filets 1 only. 【 Seasonings 】 salt in moderation, miso, 2 big spoonful, mix the water with vinegar 1 1 spoon 【 Practices 】 Middot; miso, vinegar and water transfer, i.e. a miso vinegar sauce. Wash middot; cabbage, cut into bite-size. Carrots Peel and cut into thin discs. Middot; all the vegetables into Microwave Bowl, sprinkle with salt, stamp or seal on fresh-keeping film, in a microwave oven and microwave at medium temperature within 3 minutes. After removing the hot air, micro-mixing, bulk out to excess moisture. Middot; wash to film shoots circle shaped, blanch boiled cooked, Lek went to water into the bowl of vegetables. Middot; shower on miso vinegar sauce, mix is complete. Intimate reminder: miso vinegar sauce can be made according to your preferences or open water dilution. Dietitians bade: branches if reduced to 2 tablets (1 person), heat can be controlled at 40 cards. Nutritional analysis (1 person): thermal 63.6 card, crude protein, crude fat 0.9 5.5 g, carbohydrate grams, and dietary fiber 9.1 g 2.2 g, cholesterol 60.9 mg, vitamin C26.6 mg, sodium 836.3 mg calcium 58.2 mg iron 0.6 mg (source: PConline photography tribal) |
