Eat a healthy slim with a reasonable diet
The weather is getting hotter, and the girls who love beauty are beginning to worry about their own body.
How to do?
I started my own weight loss plan: I don’t eat at night, and I only eat porridge for every meal. I don’t touch the staple food, diet pills, slimming tea, and exercise.
As a result, the body could not hold back for a few days.
銆€銆€Experts reminded that as the summer comes, many people have started a new round of weight loss programs. Although there is a lot of relationship with diet, weight loss must be carried out on the basis of ensuring nutrition, reasonable and reasonable, so as to lose weight and notharmful to health.
銆€銆€You don’t think that the fat nutrition expert Fu Sanxian said that many women are very afraid of body fat, and some are only overweight, they are particularly concerned about artificially harming healthy diets to control weight gain.
銆€銆€And some wrong weight gains normal weight gain, and a series of weight loss, not only will lead to hypoglycemia, excessive weight loss, young women will soon have menarche delay, weight loss without menstruation or anorexia nervosa, and some people stillTherefore, it causes uterine dysplasia and forms one of the causes of future infertility.
銆€銆€To determine the degree of hypertension, it is usually necessary to measure body weight, height or determine the thickness of several subcutaneous hernias.
The formula for simply determining the standard weight is: standard weight (kg) = height (cm) – 100, more than 20% of the standard weight?
30% of people are mild obesity, more than 30%?
50% are moderately obese, and more than 50% are highly obese.
銆€銆€It is also expressed by the body mass index, that is, the weight/height square (kg / m2). The normal body mass index of Chinese is 18.
24, greater than 28 can be diagnosed as obese.
銆€銆€Do not try to lose weight remedies “some of the popular weight loss methods can not help to lose weight, and vice versa, it will lead to malnutrition, affecting health.
“Fu Sanxian reminds that for women who are overweight, do not blindly lose weight, including dieting, eating a variety of diet pills and using various remedies.
銆€銆€The weight loss menus circulating in the market are varied, and many people are familiar with the meat-eating diet, the meat-meal diet and the vegetarian diet.
These methods not only can not effectively lose weight, but also lead to malnutrition and other complications.
銆€銆€According to statistics, tens of millions of Americans implement weight-loss programs every year, but only 20% of them can be sustained. The rest may be 鈥渟mall-skilled鈥?or 鈥渢hree-day fishing for two days鈥?From time to time, the weight of the body is more harmful than not losing weight.
銆€銆€Reasonable nutrition is the basis of weight loss. Compared with winter, the fruits and vegetables are abundant nowadays, and the increase of temperature makes people’s choice of diet tend to be lighter and refreshing. Therefore, diet is considered to be the best way to lose weight in spring.
However, Li Zengning pointed out that weight loss must be carried out on the basis of ensuring nutrition and reasonable expectations.
銆€銆€The so-called reasonable nutrition refers to the budgetary nutrition can meet the requirements of the body, that is, the supplement must contain protein, traces, sugars, vitamins, inorganic salts and trace elements, water and supplemental fiber and other essential nutrients, and keepThe balance between the various nutrients, to avoid some lack, and some surplus.
To achieve reasonable nutrition, you need to pay attention to the following points:
Because any natural food does not provide all the nutrients necessary for the body, some foods are necessary to ensure a balanced balance.
銆€銆€A reasonable diet system.
When meals are properly arranged, you can take the principle of eating well in the morning, eating at noon and eating less at night; meals and snacks are mainly vegetables, fruits, grains (cereals) and water; drinking 6 to 8 glasses of water a day to help the bodyToxin emissions.
銆€銆€Vegetables and fruits are more than 5 servings a day.
In order to maintain a balanced diet and dietary choices, we recommend choosing vegetables and fruits of different colors and types, and should be supplemented in excess of 5 servings a day to achieve adequate supply of vitamins, minerals and supplemental fiber.
銆€銆€Milk, meat and beans are essential.
These foods are rich in protein and minerals such as calcium, zinc, magnesium, etc. They play a key role in our diet; skim milk is the best choice for your daily breakfast, avoiding whole milk.
銆€銆€The principle of choice of oil.
We recommend the choice of vegetable oil instead of animal oil. In vegetable oils, avoid coconut and palm oil. Because of their structure, animal oils, all oils contain the same energy, so absorb them properly; resist the temptation to block greasy foods, it is weight gain.The culprit.
銆€銆€Tips: A reasonable estimate of the standard Chinese Nutrition Society recommends a reasonable estimate of the standard: 1.
A bag of milk can be supplemented with 280 mg of calcium per day, which basically meets physiological needs.
250 per day?
290 grams of glucose, quite 6?
7 two staple foods.
According to the individual fat and thin, the amount of activity increases or decreases.
Mild obese people 225 grams, severely over 125 grams.
Three high-protein foods daily.
Each serving: 1 meat, 1 egg, or half a bean, or 2 tofu, or 2 fish, or chicken 2, duck 2.
It is thick and thin, not salty or sweet, three or four five, seven or eighty full.
Namely: the thickness of the mix, sweets eat less, salty 5?
8 grams of salt / day is best.
At least three meals a day, under the control of volume, a small amount of meals is best.