Limit fat amount of radiation
The fat produces the heat energy to be most, is carbohydrate 2 time of many, should limit excessively many fat to take, the fat should occupy the total heat energy 20%~25%, must control the cooking oil the amount used, uses about every day the cooking oil 10 grams ~20 grams, meanwhile must control fat plump food, like roast duck, fried chicken, red-roasted pork, seasoned steamed pork, smooth liver point and so on.
The carbohydrate supplies must right amount
The carbohydrate should limit is occupying the total heat energy 40%~55%, cannot control extremely, prevents the alkone sickness appearance, should take cereal food as the important source, should take in 150 grams ~250 grams every day. Should control the monosaccharide food like sucrose, the malt sugar, the fructose, the dry fruit and the sweet dessert and so on, does not eat this kind of food as far as possible, because this kind of food easy to cause the fat deposition. Cereal food should by the miscellaneous grains, the miscellaneous grains be primarily many including the meals textile fiber, like the oatmeal, every 100 grams oatmeals including the meals textile fiber 10.8 grams, are the polished rice, fine surface several dozens times, makes one have the full abdomen feeling, will not absorb excessive, moreover may delay food digestion absorption the speed, can control the body weight, will reduce obese.
The attention nutrition is balanced
When control heat energy intaking, must achieve the nutrition to be balanced, the possible arrangement protein, the fat and the carbohydrate, the protein from the meat, the egg, the breast and the bean product, should account for the total heat 15%~20%, uses the vegetarian diet completely, does not favor the health, excessively many will take in the protein also to cause heat energy increase. Simultaneously must guarantee that the inorganic salt and the Vitamin sufficient supply, specially certain maintains livelihood is known as loses weight the effect. In vivo fat in transforms Cheng Ge to plant the energy in the process, needs many kinds of nutrition participation, these nutritions including Vitamin BT, B2, Vitamin B6 and nicotine acid and so on. If lacks this kind of nutritious foods, in vivo fat is not easy to transform as the energy, so that thus makes in vivo fat to save obese. If the Vitamin B? is in the fat metabolism process one kind of essential coenzyme, it can promote the fatty acid admission line plastochondria oxygenolysis, enhances the fat the oxidation rate. Will lack the Vitamin B? to cause the fat metabolic disorder, will cause the fats material creates, illness obese and so on fatty liver in the muscle fiber and liver’s accumulation.
Takes in the sufficiency the green goods, particularly green vegetable and fruit
The vegetables are many including the meals textile fiber, the moisture content is sufficient, is low heat energy food, has appeases hunger the function, may use mixes the bean sprouts, to mix the spinach, to mix the radish silk, to mix the celery, the small colza, the winter bamboo shoot, some vegetables to be possible the raw food, in order to appease hunger. May also supplement that the multivitamins and the calcium tablet, prevent the vitamin deficiency.
The cooking method must be suitable
Steams, boils, cooks, mixes, fries
