Diet lunch

Lunch accounts for 40% of calories, and three meals have the highest calories.

Eating a good lunch can prevent you from eating snacks in the afternoon and affecting your work efficiency, and also prevent you from getting fat because of overeating at dinner.

The principle of lunch

Whether cooking or ordering take-out, always remember "2 1 1 diet", including two fist vegetables, one fist protein and one fist staple food.

Try to choose coarse grains such as miscellaneous grains rice, miscellaneous grains porridge, sweet potatoes and corn as staple foods, because there is still a long time before the next dinner, and these foods can delay our hunger.

Protein is dominated by white meat. If you like to eat red meat, try to stay at noon, because the fat content is high, and it is easier to get fat after eating hot meals.

Vegetables need two fists, and it is best to choose vegetables with less oil.

How to order takeout

First of all, refuse to cover rice, such as fish-flavored eggplant covered rice, three fresh rice, potato covered rice, especially potato covered rice. There is neither protein nor vegetables, only staple food, which is highly recommended. And because the dishes are full of rice, it is difficult to control the oil. It's easy to eat 30g oil at a time.

Refuse fine noodles, such as Lamian Noodles, Daoxiao Noodles, rice noodles and hot and sour rice noodles. Not only are they hungry fast, but most of them are unreasonable, and there is a serious shortage of protein and vegetables.

It's best to pick up the goods in advance, and don't wait for hunger, because at this time, we can easily make irrational choices because of hunger.

How to bring lunch?

It is best to pack the plates for lunch, so that the ratio of 2: 1: 1 can be controlled to prevent the oil in the dish from mixing with the staple food.

If it is too much trouble to bring lunch, you can choose to bring some meals, and usually observe which kinds of ingredients are missing in restaurants, canteens and takeaways you often go to. You can bring anything you lack, for example, most of them lack vegetables, so you can bring vegetables: tomatoes, cucumbers and lettuce. Protein can bring: eggs, sugar-free yogurt, milk, coarse grains: purple potatoes, sweet potatoes, corn, whole wheat bread and so on.

Eating in the canteen is easy to get fat, and the biggest problem is too much oil.

The first one comes from the oil hidden in vegetables. Because the canteens are all cooked in large pots, putting more oil is not only convenient for cooking, but also difficult to stick to the pot. Even a plate of fried dishes in some canteens looks greasy, not to mention some oil-absorbing vegetables, such as fresh sweet potatoes and pickled eggplant, which are easily overlooked by us, but if we eat them with vegetables, it is obviously easy to get fat. The way to solve the problem that vegetables are too oily is to use free soup in the canteen, or to rinse vegetables with boiling water. If you don't have these, you can also wipe off the excess oil with white rice.

The second kind of fat is the fat in red meat and the subcutaneous fat of animals. Braised pork, braised pork, braised pork with plum, etc. Are the most common meat dishes in the canteen. And in order to be more fragrant and delicious, pork belly, a meat with a particularly high fat content, is generally chosen. Relatively speaking, white meat such as chicken, duck and fish is the best choice for protein. For example, braised chicken legs, after peeling, are a very low-fat and high-quality source in protein. Eating pork and beef and mutton is the same, removing the white fat layer visible to the naked eye.

The third oil comes from fried vegetables, such as meat fried food: fried crispy meat, fried chicken fillet, fried chicken balls, fried chicken wings, fried hairtail and so on. There are also many fried foods of plants: fried tomato boxes, fried lotus root boxes, fried potatoes, fried mushrooms and shredded sweet potatoes. These fried foods are strictly controlled by us, and they are not as easy to peel off as sebum, so it is best to discard them.

What if there is no suitable meat dish? In fact, from protein, eggs or bean products are also ideal choices, such as scrambled eggs with tomatoes, scrambled eggs with cucumbers and other bean products, as well as bean curd soup with Chinese cabbage, fried celery, dried incense and other bean products.

There are too many staple foods in the canteen, especially rice. Remember the principle of eating, eat vegetables first, then protein, and finally eat the staple food. It would be better if there are other coarse grains to choose from in the canteen besides white rice. In addition, it is also necessary to pay attention to potatoes, yams, lotus roots and the like in dishes, which can also be eaten as staple foods.

When eating lunch, if you like to follow the drama or watch variety shows, it is easy to distract your attention from eating, and you are not sensitive to how much you eat. If you want to lose weight, you must concentrate on eating.

First of all, all kinds of bibimbap on the menu, as well as fried rice and fried powder, can be skipped directly, which is not nutritious enough and easy for us to eat too much oil. The healthy combination of Shaxian snacks is set meal, such as chicken leg rice, chicken gizzard rice, duck leg rice and various nutritious soup rice. The sources of protein are often white meat, bean products and eggs, as well as vegetables, without a lot of fat. This ratio is excellent in traditional Chinese food.

If you like noodles and rice noodles, you can choose noodle soup and rice noodles with clear soup bottom, reduce some staple foods and order more side dishes. During the period of losing weight, give up pasta with heavy taste, such as fat sausage noodles, Chongqing noodles, hot and sour powder and snail powder. Because these pasta are not only more unreasonable in nutritional structure, but also very oily and salty in soup.

Compared with Chinese fast food, western fast food has more single food choices and more fried foods. The biggest problem is that there are almost no vegetables.

In addition to Chinese fast food, there is a healthier choice, which is to order with a few colleagues. This can not only diversify the food, but also balance the proportion easily.

Avoid Sichuan restaurants and Hunan restaurants, because they can easily stimulate our appetite and make us eat more. When ordering, you can order a soup first, so that the food you eat will produce more satiety in your stomach. What kind of soup do you want? The white part of the thick soup we usually see comes from the emulsification of fat, so the whiter the soup, the higher the fat content. If it is still thick, it may add a lot of starch, so clear soup is the first choice. If there is no suitable soup, some restaurants offer barley tea.

Then, let's take a look at the cooking methods and make a general judgment on the calories of food, so as to be aware of it. The vegetables that use the least oil are cold salad and steamed vegetables, such as cucumber patties and steamed bass. Followed by cooking methods such as boiling, marinating, stewing and frying. It should be noted that dry frying and dry cooking often make vegetables attach a lot of oil, such as dry cooking cauliflower. Even if we only eat cauliflower, the oil will easily exceed the standard. So order more vegetarian dishes and refreshing dishes.

First of all, the calories of spicy spices such as pepper, pepper and pepper are very low, so we only put a few grams into the dish at a time, which is almost negligible. Moreover, there is an alkaloid in pepper that is particularly beneficial to weight loss, called capsaicin.

There is a receptor called capsaicin in our body, which can feel the pungent feeling brought by capsaicin and send a pain signal to our brain. Our brain will think that this burning sensation is caused by injury, so it will let the body release endorphins to relieve pain, and endorphins can help us feel happy and relieve stress. Moreover, capsaicin can affect the temperature regulation of our body, make us feel hotter, speed up blood flow and even sweat, so to some extent, it can improve our basal metabolic rate, thus burning more calories.

Why some people can't eat spicy food, or they will feel uncomfortable after eating it, such as diarrhea and burning sensation in their stomachs. It is because everyone has different genes of capsaicin receptor that people who can't eat spicy food are too sensitive to spicy food. And those uncomfortable symptoms are the pain caused by capsaicin entering the intestine. But interestingly, if you eat spicy food often, the stimulation of capsaicin will gradually desensitize, so people who eat spicy food are likely to become more and more able to eat spicy food in the process of eating spicy food. People who cannot eat spicy food can gradually become able to eat spicy food.

Since capsaicin is so good, why does it rarely appear in the diet, or a light diet is better? In fact, light does not mean that you can't use spices such as pepper, pepper and pepper. Light is mainly less oil and less salt. Think about the spicy food we often eat, such as spicy incense pot, boiled pork slices, diced Chili chicken, Maoxuewang, maocai, spicy crayfish, and fish head with chopped peppers. In addition to pepper, there are usually a lot of pepper oil and salt to further stimulate our appetite. The increased calorie consumption of pepper will be completely offset by eating more staple food, which is why we get fat.

Therefore, for Sichuan, Guizhou and Hunan students who are used to eating spicy food three times a day, it is normal to eat spicy food. They will not eat more rice because of eating Chili, as long as they insist on less oil and less salt. Some surveys even found that the obesity rate is not high in those areas where peppers are often eaten.

But for students who don't eat spicy food themselves, eating a heavier Sichuan food occasionally can easily stimulate our appetite and eat more. If you want to eat spicy food for a change during the fat reduction period, it is best to choose fresh pepper with less oil and salt or refreshing millet spicy food, and only use it to provide spicy taste, instead of Chili oil and oily Chili sauce. There is also colored pepper, the king of vitamin C in vegetables. The vitamin C content of fresh peppers is 40% higher than that of colored peppers. You can supplement vitamin C while eating peppers.

Mala Tang is an improved food inspired by hot skewers in Northeast Sichuan.

First of all, in order to adapt to more people's tastes, the northeast people weakened the spicy red oil at the bottom of the soup and used bone soup as the base material. The hemp of pepper is replaced by the hemp of sesame sauce, and self-help seasoning can be used to improve the taste, so mala Tang without seasoning is neither hemp nor spicy. Because the red oil is removed, as long as the fat content of the ingredients is low, the calories are relatively low, which is actually healthier than cooking.

Another important improvement is to change the sales by bowl to optional weighing. We can take a small box or a small basin, choose and match it at will according to our own preferences, and eat many kinds of vegetables at a time, so it is easy to achieve diverse ingredients and balanced meat and vegetables.

How to choose dishes for hot spicy dip

Vegetables can be selected according to the eating principle of 2 1 1. First of all, you should choose 2 fist vegetables. Therefore, it is a good choice to add spinach, lettuce, Flammulina velutipes and Pleurotus eryngii to the small box.

Then protein. Pickled and processed meats such as ham sausage and lunch meat are best removed, and meatballs are not recommended. The quality of raw materials is as difficult to judge as they are, so fish, shrimp, chicken and duck blood is the first choice. There are also bean products, which have low fat content, although the absorption rate is not as good as animal protein, but they are very suitable for us to eat during the fat reduction period. Of course, we should also avoid fried bean products such as oil gluten and oil tofu.

There are also many choices of staple foods, such as lotus root slices, potatoes, and wide noodles. , just choose 1 fist.

What needs our vigilance most is soup and sauce. Because soup is made of bones and has a high fat content, don't drink soup specially. Choose vinegar sauce, soy sauce, chopped green onion and mashed garlic, and the calories can be ignored. You can completely understand mala Tang as a boiled dish with seasoning, or you can eat a fat-reducing meal.

Safety of Mala Tang

Many people think that another reason why Mala Tang is unhealthy is worrying about health and safety. In fact, unlicensed restaurants and roadside stalls may have the same problem, which is not unique to Mala Tang. When eating out, we should not only consider the taste, but also give priority to chain stores or storefronts with complete documents and good sanitary conditions.

If you really don't feel at ease, you can also make mala Tang at home. Put a small amount of spices such as pepper, pepper, cinnamon, star anise into the water of rinse vegetables, add a proper amount of salt, and add your favorite seasoning according to your appetite after picking it up.

Finally, we need to remind everyone that foods above 65 degrees will damage the mucosa on the surface of the mouth and esophagus, so eating too hot food often will increase the risk of esophageal cancer. Although it's called mala Tang, you should eat it when it's cold, not when it's hot.

Dietary fiber is divided into water soluble and water insoluble.

Dietary fiber comes from the cell wall of plant cells, so it is not found in animal foods. It is actually a carbohydrate, but because its structure is very stable, even if it is not cooked well, it will not be digested and absorbed by the body, which is conducive to weight loss. Although it cannot be absorbed and digested by human body, it is a food source of probiotics, which can nourish probiotics in the intestine and reduce intestinal diseases such as colon cancer.

The name dietary fiber can easily give people the illusion that the stronger the taste, the better. In fact, dietary fiber can be divided into water-soluble and insoluble. Rootstock plants such as celery, bamboo shoots and sweet potatoes are rich in insoluble dietary fiber, so they can feel "coarse". But many foods rich in water-soluble dietary fiber do not have a "rough" taste.

The food we eat is mixed with insoluble dietary fiber, which is beneficial to prop up this group of food, increase satiety, promote intestinal peristalsis and accelerate defecation.

If the insoluble dietary fiber is compared to steel bars, the water-soluble dietary fiber will swell up after absorbing water, wrap other foods, delay its digestion, reduce appetite and help to lose weight. Therefore, water-soluble dietary fiber is actually more helpful to lose weight than insoluble dietary fiber. For example, oats are particularly rich in water-soluble dietary fiber, so they will get bigger and bigger. Most plants contain these two kinds of dietary fiber at the same time, only the difference in proportion.

Introduce some vegetables with less rough taste, and the dietary fiber content accounts for the top:

The first place is tender edamame, which is not only rich in dietary fiber, but also rich in protein. The dietary fiber content per 100g is 4g, which is twice that of celery.

The second okra, when we eat it, we can obviously feel a layer of mucus, which is actually a mucin, which can protect our stomach wall, promote the secretion of gastric juice and help us digest food.

The third place is Lentinus edodes, which is rich in amino acids and dietary fiber, and its calories are much lower than the other two, so it is very suitable for eating during weight loss.

Broad beans and peas rank fourth and fifth respectively, but due to the high starch content, it is suggested that they can be added to rice to replace some staple foods. In addition, foods rich in dietary fiber should not be eaten too much at a time, otherwise it will easily lead to bloating.

GI is the abbreviation of "food glycemic index", which is also often called "glycemic index".

First of all, the food we eat will be broken down into different substances in the body. Only carbohydrates are eventually converted into sugar and enter the blood to become blood sugar.

The glycemic index refers to the speed and ability of 50g carbohydrate and the same amount of glucose in food to raise blood sugar 2 hours after a meal. Because nothing can raise blood sugar faster than drinking glucose water directly, the GI value of glucose is set as 100, and then compared with other foods, a relative value of GI is obtained. Foods with a glycemic index greater than 70 are high GI foods, 55-70 are medium GI foods, and less than 55 are low GI foods.

An important factor affecting GI value is dietary fiber. The more dietary fiber, the lower the GI index. For example, the GI value of beans, potatoes and whole wheat products is relatively low. Steamed bread, rice, white bread, cakes, biscuits, ice cream, desserts, etc. It's all high GI food.

Another influencing factor is the way food is processed. The softer and chewier the same ingredients are, the faster the digestion and the higher the GI value. For example, the GI value of fully cooked oats is the lowest, followed by sliced oats. Oats that can be brewed directly with hot water are much higher than raw oats to be cooked. If it is baked first, then ground and brewed, the GI value can be as high as 80 or above, which is similar to that of white rice flour.

Then why does eating food with low GI value help to lose weight?

Because when we eat high GI food, our blood sugar will rise in a short time, and our body will secrete insulin, which will convert our excess blood sugar into fat and store it. A large amount of insulin will make our blood sugar drop rapidly, cause hunger, and make us eat more.

The viewpoint of modern nutrition is that most carbohydrates in our day should come from foods with medium GI value and low GI value, which is helpful to control postprandial blood sugar, prevent diabetes and control body fat. If there is a history of diabetes in the family, we should pay more attention to eating less food with high GI.

How to eat high GI food?

Can't you eat white rice in order to lose weight? In daily life, such as the suitability of entertainment, low GI staple food is inevitable on the table. What should I do?

Mix with low GI food

First of all, these high GI foods are only recommended not to be eaten alone in large quantities. But it can be mixed with other low GI foods by controlling the amount. For example, vegetables and meat are all low GI foods. According to the 2 1 1 diet we studied, eating 2 fists of vegetables, 1 palm meat and 1 fist staple food can also help us reduce Gl.

You can eat some food with high GI for breakfast.

Because the body has experienced 8 hours of sleep in the morning and does not eat at night, blood sugar is at the lowest level in a day, and it is urgent to replenish energy. So at this time, among foods, some foods with high GI, such as rice porridge and toast, can help us recover quickly, which is not so terrible.

You can eat high GI food after fitness.

Lunch, because there are nearly 7 hours before the next dinner, so it is best to focus on low GI food for lunch. The same is true of adding meals before training, because low GI food can be absorbed by our body slowly, providing long-term energy supply for fitness during this time.

The ideal pre-exercise meal is low GI fruit. There are generally two kinds of carbohydrates in fruits: glucose and fructose. Glucose can be absorbed quickly and provide us with the energy we need in the first few minutes of training. Fructose needs to enter the liver, be converted into glycogen, and then be decomposed into glucose before it can be used by us. It takes a long time to be absorbed, which can provide energy for the second half of our fitness.

Eating after fitness, whether it is dinner or extra meal, is the most suitable time to eat high GI food. Because the glycogen stored in the body has been exhausted after training, the body needs energy to repair damaged muscle cells. Foods with high GI can quickly replenish energy for us, promote muscle recovery and prevent muscle decomposition.

So if you are in the fat-reducing period, there are some foods that you like very much, but they are high in calories. You can mix and control the amount, or you can eat it after exercise.

Can the fruit with high GI value be eaten?

Some sweet fruits, such as watermelon, pineapple and banana, all have GI values over 60. Is it best to give them up during weight loss?

In fact, the concept of GI only explains the "quality" of rising sugar in food, but does not explain the amount of carbohydrates in this food.

Watermelon, for example, is a typical high GI fruit with a GI value of 72. However, due to the high water content of watermelon, the carbohydrate content per 100g watermelon is only 5. 5g, that is to say, to reach the GI value of 72, you actually have to eat almost two kilograms of watermelon.

So we need to add a new GL concept on the basis of GI value, also called blood glucose load. Compared with GI, it is more instructive for us to lose weight and fat.

GL value is also divided into three grades: high, medium and low. GL & gt20% is a high GL food, which has a great influence on blood sugar. Foods with GL between 10~20 are medium GL foods; GL< 10 is a low GL food. The GL value of middle and low grade has little effect on blood sugar.

You can eat foods with high GI and low GL.

Some fruits have high GI value, but low GL value. For example, watermelons, apples, mangoes, strawberries and other fruits have a GL value of only 2-4 and belong to low GL foods. Even the high-calorie fruit banana, which we think, has a GL value of only 13, which is about half of that of rice and belongs to medium GL food. So you can eat watermelons and bananas during weight loss, but you can't eat a watermelon weighing four or five pounds. Especially in summer, many girls don't eat a watermelon for dinner, and they don't supplement protein and vegetables. Sugar intake will definitely exceed the standard, and it will become excess fat accumulated on us. At the same time, it is impossible to achieve a balanced nutrition.

GI and GL foods should be controlled.

No matter from which point of view, refined staple foods such as white rice, white bread, and foods with high Gl and GL should really be controlled in the process of slimming, or mixed with other foods, or in a suitable period of time, to reduce their effects on our blood sugar and health.

The GI value of pasta is actually lower than that of buckwheat and oats. It can be said that pasta is a staple food that is very suitable for the fat-reducing period. Spaghetti is about twice as full as the same white bread.

Spaghetti originated in Italy. The raw material is Duran wheat, which is the hardest wheat variety, and then pressed into various shapes by hand. Because of the high content of protein and gluten, the pasta is very tough.

How to eat spaghetti

Common pasta can be divided into three types: strip, tube and fancy.

There are usually four kinds of sauces:

Red sauce is a kind of sauce made of tomatoes and chopped vegetables, chopped beef and pork and red wine.

Green sauce is made of basil leaves, pine nuts, cheese powder, olive oil and black pepper. It has a strong and special taste.

White sauce is made of salt-free cream, butter, cheese, etc. Mainly used for baking noodles, lasagna and seafood pasta.

Black sauce is made from cuttlefish juice with garlic and water, and is mainly used for seafood pasta such as cuttlefish.

White sauce has the highest calorie because of the addition of cream butter, followed by green sauce. It is recommended to choose red sauce or black sauce during the fat reduction period.

Pay attention to the following points when cooking spaghetti: don't catch too much at a time, otherwise it's easy to eat it all. It is enough for girls to eat about 50g of spaghetti at a time.

Choose a bigger pot and put more water, so that the pasta can fully absorb water and avoid sticking to the pot after expansion.

After the water is completely boiled, put the spaghetti into the water, add a proper amount of salt, and then stir the spaghetti occasionally with chopsticks, so that the spaghetti is not easy to knot.

Don't cook spaghetti for too long and it's too soft. Generally speaking, there is a suggested cooking time on the packaging of spaghetti. If you like the taste of Q-bomb, you can cook 1-2 minutes less.

Of course, the most important thing is not just to eat spaghetti and sauce, but to have meat and vegetables. This is a great lunch.