Want to lose weight, exercise does not need to diet themselves toss half to death, as long as you understand the following 10 dietary factors, including eating and drinking you will lose weight oh. Today, let Xiaobian to teach you how to adjust their diets to achieve weight-loss purposes, you had better remember the simplicity of the 10 points Oh.
1 bottle of milk per person per day
Daily 1 hour after breakfast or before going to sleep to add a bottle of milk, to develop the habit of drinking milk. Milk is rich in calcium, there are reports in the literature, atherosclerosis, hypertension, colon cancer, the incidence of senile dementia were associated with calcium deficiency related with the progress. As for the lactase deficiency who can not drink milk, yogurt can be changed.
2, an egg per person per day
An approximately 1 double egg, egg yolk contains about 280 milligrams of cholesterol, just one day for physical needs. Egg yolk lecithin can reduce blood viscosity, prevent cholesterol calm. Eggs provide essential amino acids, the proportion of its composition is very suitable for human needs.
3, every day to eat beans and soy products
Both legumes and soy products can help solve malnutrition, added protein needed by the body, but also to prevent excess nutrients, like meat that will raise your cholesterol. Among them, the soy protein content of existing crops, the highest and best quality crops.
4, to create conditions for fish to eat
Marine fish oil rich in unsaturated fatty acids, lipid-lowering effect, which polyene fatty acid combined with blood cholesterol, reduce platelet aggregation, reduce blood viscosity, effectively eliminating fatty deposits inside blood vessels, the arteries "scavenger . "
5, eat more poultry and less meat
Meat, poultry meat protein is animal protein, essential nutrients for the human body. However, pork fly in the ointment, containing more saturated fatty acids. Therefore, nutritionists agree to eat more chicken, duck, not can not eat pork, but eat less pork, healthy.
6, the day is best to eat 500 grams of vegetables (including fruit, 50 to 100 grams)
In addition to fruits and vegetables rich in vitamins, minerals, is also rich in dietary fiber. Can prevent constipation, and reduces the harmful substances in the stool to prevent damage to the bowel cancer, but also on preventing obesity, improving lipid metabolism useful.
7, mushroom food to be included in diet
Mushrooms, mushrooms, black fungus mushrooms and other foods, including vegetable protein than the average high proportion of essential amino acids in the right, there are many trace elements and other essential substances, long-term consumption can play a role in good health.
8, salt, a double-edged sword
Many studies have shown that lack of salt, not; However, the high salt diet on human health even worse. High salt causes gastric ulcer, gastric cancer one of the culprits. High sodium or high blood pressure is particularly evident. In addition, the high-sodium diet can also cause calcium loss. Change the "salt is fresh," the bad eating habits, trying to control a family of three in 500 grams of salt a month or so.
9, control, high-sugar high-fat diet
According to physiologists observed that if one tablespoon per person per day extra sugar (15 grams) a tablespoon of oil (15 grams), then the year will increase the weight of 10 kg. No less fat, more harmful.
General adult 2 tablespoons per person per day (30 grams); obesity, hyperlipidemia and other patients to 1 tablespoon per person per day for the degree.
10, the food can not be less
Variety of food, and per capita food intake is less and less. If the lack of long-term caloric intake, carbohydrates provide energy lower than 55% of dietary calories, the body can only act as a heat production of protein substances, leading to child growth and development to stop; adults weakly, very tired. In addition to obesity, diabetes, the adult daily food intake should generally be 300 to 400 grams.
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