Reducing sugar is not difficult at all! As long as you master the amount of sugar in each meal and change the order of eating, you can easily gain muscle and reduce fat, improve metabolism, and successfully lose weight and lose weight.
Yang Sihan, a nutritionist, said. Diversified food refers to 6 categories of food: whole grains, fruits, milk, vegetables, beans, fish, eggs, meat, oil, nuts and seeds. The metabolism of the body works,
The following sugar-reduced plates are divided into two different recommended amounts of food according to the calorie needs of men and women. You can use the following dietary techniques and food amounts to make the sugar-reduced diet more efficient:
p>The more vegetables, the better. It is recommended that boys have at least 5 servings a day and girls 4 servings a day, which is equivalent to 2.5 bowls and 2 bowls of green vegetables a day. As for the types of vegetables, choose vegetables of different colors, you can get more Phytochemicals, vitamins and minerals are better.
Protein is the most satiety food source. If you don’t get enough protein, you will be hungry soon. It is recommended that 8 servings a day for boys and 7 servings a day for girls is equivalent to the amount of 8 palms and 7 palms a day. Choose protein with low fat content, such as: tofu, soy milk and dried tofu, fish, seafood, chicken, lean pork, etc. Avoid high-fat meat such as pork belly, plum meat, and fried or processed meat.
Choose low GI starch, starch is a sugar food, put rice, pasta and other starches at the end to eat, sinceOf course, the intake will be reduced. It is recommended that boys have 6 servings a day (1.5 bowls of rice) and girls 4 servings a day (1 bowl of rice). It is recommended to choose low-GI whole grains, such as brown rice, oats, pumpkin, sweet potatoes, etc.
Fruit is rich in vitamins and minerals, but it is still a carbohydrate food. It is recommended that boys and girls take 2 servings a day (about 1 bowl in total).
Because milk is rich in calcium, it can prevent osteoporosis. If you have no lactose intolerance, it is still recommended to consume it. However, milk itself contains lactose, which is still a carbohydrate food. It is recommended that boys and girls consume 1 serving (about 240 ml) a day. ) can be used.
If the diet is not too greasy, there is no fried food or too much oil is added for cooking, you can consume 1 serving (about 10 grains) of nuts per day in moderation.
The above servings take 1500 kcal for boys and 1200 kcal for girls as an example. The proportion of moderate low sugar (26∼45%) is designed. If you belong to a high sugar diet, you can try it first. If the diet design of moderately low sugar has been adjusted to the above goals, that is, to reduce the sugar content and increase the proportion of protein and fat, the diet design example is shown in the figure below. Nutrients will not get tired of eating!
= 100 grams of raw weight of edible part = 100 grams of lettuce (lettuce, lettuce, etc.). = Vegetables with a higher shrinkage rate after cooking, such as amaranth, sweet potato leaves, etc., account for about half a bowl after cooking. = after cookingVegetables with low shrinkage, such as kale, broccoli, etc., take up about 2/3 of the bowl when cooked.
=80 grams of traditional tofu (about 2∼3 grids) or 140 grams of soft tofu (about half a box) = 190 ml of sugar-free soy milk. = 35 grams of general fish (about 1 palm) = 55 grams of eggs (about 1). = 30 grams of chicken tenderloin or chicken breast (about 1 palm) = 40 grams of chicken thigh (about 1 palm). = Pork Dali muscle (pig front and back legs) 35 grams (about 1 palm).
=1/4 bowl of brown rice (40g) or 1/4 bowl of multigrain rice (40g) or 1/2 bowl of cooked noodles (60g). = 1/4 bowl of sweet potatoes (55 grams) = 1/2 bowl of pumpkin (85 grams) = 3 tablespoons of oats (20 grams). = 4 tablespoons (85 grams) of corn kernels = 1 tablespoon (20 grams) of raw quinoa. = 1 piece of whole wheat toast (30 grams).
= 1 willow diced (130 grams of edible capacity). = 1/2 banana or 1 plantain (70 grams edible). = 1/3 of Thai guava (160g edible). = 2 Passion Fruits (140 grams edible). = 23 Virgin Tomatoes (220 grams edible). = 1.5 slices of Aiwen mango (150g edible). = 1/3 papaya (150 grams edible). = 13 grapes (85 grams edible). = 1/10 slice of pineapple (110 grams edible).
=240ml fresh milkor 240ml yogurt = 4 tablespoons (30 grams) of whole milk powder. = 2 slices of cheese (45g). = half a bowl of yogurt (210g).
=5 almonds (7 grams) = 10 peanuts (13 grams) = 5 cashews (10 grams). = 15 pistachios (10 grams) = 1 tablespoon (10 grams) of melon seeds or pumpkin seeds or sunflower seeds. = 2 walnuts (7 grams) = 4 teaspoons (10 grams) of sesame powder.
◎ This article is excerpted from / "The Dietitian's Sugar Reduction and Fast Slim Kitchen: Control Sugar and Stabilize Sugar, and Metabolize Well! The ultimate diet plan that eats delicious food and can still be crazy thin" by Yang Sihan ◎ Image source/Morningstar Publishing‧Dazhi Image/Shutterstock
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