Seven diet solutions are 1 times faster to lose weight

Introduction: Studies have found that the top 15 dark vegetables with the most consumption and the top 15 light -colored vegetables are doubled. The vitamin C content is doubled. Dark -colored vegetables can ensure vitamin dietary fiber, especially water -soluble fibers to reach the human body. Need nutrition.

How to eat to lose weight? Acidic constitution is the source of all diseases, so all acidic foods have become our diet? Food experts from abroad have a lot of food for some kinds of food for health benefits. Do we have to believe it?

In the face of various food fans in life, we are often confused. Science is unscientific, and it can naturally draw conclusions with guidelines. Please note that the guide is revised once every ten years, which means that this guide will have been the diet guidance direction of 1.3 billion residents in my country by 2017.

1. Dark vegetables are the first choice of vegetables. Of the 300 -grams to 500 grams of vegetables that should be eaten every day, dark vegetables are best to reach half. Because the vitamin content of dark vegetables is much higher than light -colored vegetables. Studies have found that compared with the top 15 dark vegetables with the most consumption volume, compared with the top 15 light -colored vegetables, the content of vitamin C is doubled. Dark -colored vegetables can ensure vitamin and dietary fiber, especially water -soluble fibers to reach the human body needs. Nutrition. At present, the Chinese people’s diet and vegetable intake have not reached the standard, and fruit intake is 1/5 to 1/4. Dark vegetables include spinach, rapeseed, winter cold vegetables, celery leaves, spinach, lettuce leaves, mustard, broccoli, green onions, glory, leek, radish, tomato, carrot, pumpkin, red pepper, red amaranth, purple cabbage and so on. In order to maximize the nutrition of the vegetables, cooking vegetables should be washed first, then fried, boiled, and dish.

2, 6000 steps+reasonable drinking water, how long have you not exercised? Where did the orthodontic shadow on the university playground go? Some of our daily exercise include activities, travel, and housework, and the other is physical exercise. Both can reduce the risk of chronic diseases such as cardiovascular disease. It is recommended that adults perform a cumulative exercise of more than 6000 steps per day, and it is best to perform medium -intensity exercises in 30 minutes. “6000 steps” do not necessarily have to be done by walking. Among them, activities such as housework and other energy consumption can be converted into “steps”. Recommend a 6000 steps for the body activity u003d daily basic activity (2000 steps)+7 minutes (1000 steps))+mop 8 minutes (1000 steps)+mid -speed walking 10 minutes (1000 steps)+Tai Chi 8 Drinking water every day (1000 steps) is an entry for new guidelines. Water is a substance necessary for all life. A normal adult should drink at least 6 cups of water (not less than 1200 ml) every day, and drink a small amount of water, take the initiative, and should not drink water when you are thirsty. Drink a glass of water in the morning, before sleep, and after lunch. Also learn to choose the right onedrinks. Picking drinks mainly depends on the ingredient table, and try to choose beverages with high nutritional density, such as drinking drinks with rich nutritional ingredients such as vitamins and minerals.

Introduction: Studies have found that the top 15 dark vegetables with the most consumption and the top 15 light -colored vegetables have doubled vitamin C. Dark -colored vegetables can ensure vitamin dietary fiber, especially in particular. Water -soluble fiber reaches the nutrition of the human body.

3. How to make up for the nutritional agent? How should nutritional supplements be supplemented? The first is to achieve the balanced nutrition of the diet through diet, which is the highest state. However, if the food is not enough or the nutrients in the food are not enough, it needs to be strengthened, such as strengthening iodine in salt. Another way is dietary supplement. The dietary supplement is not food. It only contains the nutrients marked. In addition to nutrients, there are many healthy ingredients in food, such as dietary fiber and plant chemicals. With less, you cannot replace the drug. For those who cannot meet nutrition through normal diet, such as patients or pregnant women’s needs for special nutrients in a special period, they can choose a diet supplement that suits them.

4. The dietary pagoda is fine -tuned compared with 1997. The dietary pagoda has not changed in layers, but the main food amount that should be intake every day increases or decreased. The dietary pagoda is still divided into five floors, and the grain food is located at the bottom. Each person should consume 250 grams to 400 grams per day (formerly 300 grams to 500 grams). Vegetables and fruits are on the second floor. They should consume 300 grams to 500 grams and 200 grams to 400 grams per day (400 grams to 500 grams of original vegetables, 100 grams to 200 grams of fruits). Animal foods such as fish, poultry, meat, eggs, etc. are located on the third floor, and 125 grams to 225 grams (original 125 grams to 200 grams) should be consumed every day. , 50 grams of poultry meat to 75 grams (formerly 50 grams to 100 grams), 25 grams to 50 grams of eggs. The fourth floor of dairy and soy foods should be eaten every day to eat 300 grams of fresh milk (formerly 100 grams) dairy products and dairy products and soybeans and products equivalent to 30 grams of dried beans (formerly 50 grams). The top of the fifth layer of tower is cooking oil and salt. The cooking oil does not exceed 25 grams or 30 grams (original 25 grams) per day. The new dietary pagoda also lists no more than 6 grams of salt per day.

5. Must -change soybeans and milk from “eating milk, soybean or its products” to “eat milk, soybeans or products every day.” Improving the “status” of milk and soybeans. Milk nutrients are complete, the proportion of composition is suitable, and it is easy to digest and absorb. In addition to rich high -quality protein and vitamins, milk content is rich in calcium and high utilization. At present, the per capita calcium in my country is not half the daily intake of calcium. The new “Guide” recommends that each person should drink 300 grams of milk or a considerable amount of dairy products, including milk powder and yogurt. “Beans” became “soybeans”. Treat the soybeans and other miscellaneous beans (red beans, mung beans, etc.), and the miscellaneous beans are attributed toCrude grain category. Because the protein content of soybeans can reach 40%, and the protein content of miscellaneous beans is more than ten percent, its composition is not as reasonable as soybeans. The amino acid composition of soybeans is relatively balanced and reasonable. Soybean contains isoflavones and is rich in plant chemicals with a variety of health effects. It is especially good for the elderly and cardiovascular and cerebrovascular diseases. Eating mung beans and red beans may not play such a good role. Experts suggest that each person consumes 40 grams of soybean or its products per day. Based on the proteinometer provided, 40 grams of soybeans are about 200 grams of tofu, 100 grams of tofu, 30 grams of bamboo, 700 grams of tofu brain, and 800 grams of soy milk.

Introduction: Studies have found that the top 15 dark vegetables with the most consumption and the top 15 light -colored vegetables have doubled vitamin C. Dark -colored vegetables can ensure vitamin dietary fiber, especially in particular. Water -soluble fiber reaches the nutrition of the human body.

6. Smart selection experts remind everyone to choose snacks reasonably. Experts divide snacks into 3 categories. “Green Light” snacks can be eaten frequently. It is low -fat, low -salt, and low sugar, such as fruits, sugar -free or low -sugar oatmeal, boiled corn, pure yogurt, melon seeds, almonds, pine nuts, freshly squeezed fruit and vegetable juice. “Yellow Light” snacks are appropriate snacks, such as black chocolate, beef slices, ham sausages, fish slices, cakes, moon cakes, strange beans, dried beans, seaweed slices, raisins, amber walnuts, dried sweet potato dried melon dry , Fresh milk ice cream, etc. “Red Light” snacks are to restrict consumption snacks, such as fried foods, smoky or pickled foods on the streets, puffed foods, chocolate, instant noodles, cream cakes, condensed potato chips, cola, ice cream, ice cream, ice cream, ice cream, ice cream, ice cream, ice cream, ice cream, ice cream, ice cream Wait.

7. Emphasizing “thick and detailed match” grain is the traditional advantage of “Chinese diet”. Experts specifically pointed out that grains are the main sources of human energy and the most economical energy food. Generally, adults should consume 250 grams to 400 grams per day. The new version not only clearly puts forward the “coarse detail matching” diet principle, but also gives specific amounts of people consumes 1/5 of the total amount of rough grain, that is, it is best to eat 50 grams to 100 grams of coarse grains per day.

“Rough detail matching” first is to eat more coarse grains, namely grains, miscellaneous grains and miscellaneous beans, including millet, sorghum, corn, buckwheat, oats, barley, red beans, etc. The second is to appropriately increase the whole valley food, such as whole wheat bread. The benefits of thickness are first reasonable for nutritional intake. In addition, eating more coarse grains will not only avoid chronic diseases such as obesity and diabetes, but also help intestinal health, reducing the incidence of intestinal tumors (such as rectal cancer and colon cancer).

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