There have always been friends urging dinner recipes, and Teacher Gu finally matched and made them for everyone. First, let's talk about the collocation principle of weight loss dinner.
"Chinese Nutrition Science Encyclopedia" suggests that when losing weight, dinner is mainly light, three meals of energy than lunch> breakfast > dinner, I am based on these two principles, but also with sufficient vegetables and protein, staple food also achieved thickness and thin collocation.
First, the taste is light
1. Meat selection of lean pork, lean beef, chicken breast, fish, shrimp, shellfish with low fat content.
2, in order to control the amount of oil, stir-fry and fried chicken breast, mackerel are used in non-stick pans, salad with low-fat salad sauce, cold dishes with nuts crushed without oil, stew soup also put very little oil.
3, the dish is not added sugar, added raw soy sauce dish is not added to the salt.
Second, the energy is appropriate
For girls who have little activity, it is more appropriate to lose weight if hunger is not obvious, and it is more appropriate to consume about 1500 kcal of energy per day. According to the principle of lunch energy> breakfast energy > dinner energy, we can set the energy supply ratio of breakfast, lunch and dinner at 35%: 40%: 25%, that is, the dinner energy is about 375 kcal.
Third, the staple food is thick and thin, and the vegetables and protein are sufficient
This is because studies have shown that postprandial blood sugar at dinner is more difficult to control than breakfast. If blood sugar is not well controlled, it is easier to convert into fat accumulation, easy to fat people, and it is easier to develop diabetes in the long run.
Whole grains and vegetables are rich in dietary fiber, which can delay the absorption of glucose into the blood, which is conducive to blood sugar control, while protein-rich foods not only have a low glycemic index (GI), but also prolong satiety and help lose weight.
How to match the 7-day weight loss dinner, what are the ingredients to choose, exchange skills, let's take a look.
Dinner on day 1 (375 kcal)
▲Ingredient map
▲Finished product drawing
Quinoa rice: 15 grams of rice, 35 grams of quinoa
Tomato mushroom shrimp soup: 200 grams of tomatoes, 50 grams of green shrimp, 100 grams of northern tofu, 50 grams of shiitake mushrooms, 10 grams of olive oil
Ingredient Exchange and Nutrition Tips:
1, quinoa can be replaced by brown rice, purple rice, oat rice, mung beans, red beans, chickpeas and other mixed grain beans, 50 grams of rice is equivalent to making a small cake cup and a half cup.
2, a slightly larger tomato about 200 grams, in order to save time, tomatoes can also be exchanged for tomato block canned, but the ingredients are only tomatoes, no added sugar.
3. 7 green shrimp kernels are about 50 grams, which can also be replaced with 50 grams of basa fish, which are low-fat high-quality proteins.
4, north tofu calcium content is very rich, 100 grams is about 5 pieces of mahjong size.
5. 3 small mushrooms about 50 grams, can be replaced with enoki mushrooms, seafood mushrooms, apricot abalone mushrooms.
6, olive oil than sunflower oil, corn oil, soybean oil is more stable, more suitable for stir-frying, some friends worry that heating will lose the active ingredients, in fact, do not worry, because 99% of the ingredients in the oil are fat, the active ingredients are really low.
Dinner on the second day (370 kcal)
▲Ingredient map
▲Finished product drawing
1 corn cob 300 g
Fried chicken breast with green pepper: 50 grams of chicken breast meat, 100 grams of green pepper, 7 grams of peanut oil
Cherry tomatoes 50 g, sugar-free yogurt 100 g
Ingredient Exchange and Nutrition Tips:
1, weight loss is recommended to choose sweet corn with lower energy, a corn about 300-400 grams, you can replace 130 grams of rice as a staple food.
But do not eat corn, after all, its protein content is not as good as rice noodles, which niacin is a binding type, can not be absorbed by the human body, although alkali cooking can be converted into free type niacin, but will destroy our more prone to lack of vitamin B1 and vitamin B2, so do not add alkali when cooking corn.
2, green pepper vitamin C content of 59 mg / 100 grams, 100 grams of green pepper can meet 59% of the body's daily vitamin C needs.
However, its taste is spicy, and friends who can't eat spicy can replace it with bell peppers, which are more abundant in vitamin C (104 mg/100 g).
3. 50 grams of chicken breast meat is about 3 mahjong sizes, which can be replaced with the same amount of beef tenderloin.
Dinner on day 3 (372 kcal)
▲Ingredient map
▲Finished product drawing
Purple rice steamed bun 70 g
Pan-fried chicken breast 50 g
Tofu soup with chinese cabbage: 200 grams of cabbage, 100 grams of tofu, 7 grams of pecans, 3 grams of olive oil, 2 grams of flaxseed oil
Ingredient Exchange and Nutrition Tips:
1, purple rice steamed buns can be replaced with an equal amount of corn nest head, whole wheat bread.
2: Marinate the chicken breast with a little starch, cooking wine and Orleans roast chicken wing powder for 10 minutes before frying, so that the fried chicken is more tender.
3, 5 small cabbage about 200 grams, small cabbage need to boil water blanch for 30 seconds to fish out the cold and then mix tofu, blanching water can remove the oxalic acid that affects calcium absorption. Cabbage can also be replaced with spinach.
Dinner on day 4 (377 kcal)
▲Ingredient map
▲Finished product drawing
Steamed pumpkin 100 g
Steamed potatoes 100 g
Stir-fried shredded celery: 200 grams of celery, 40 grams of lean pork, 6 grams of peanut oil
Skim milk 200 ml
Ingredient Exchange and Nutrition Tips:
1, steamed pumpkin pumpkin is a shell pumpkin, its energy, carb content are equivalent to potatoes, can replace some staple foods, pumpkin, potatoes, can also be replaced with iron stick yam, taro.
The dietary guidelines for Chinese residents recommend eating 50-100 grams of potatoes a day, not every day to eat double, but not often with potatoes to completely replace staple foods, because its protein content is lower than rice noodles.
2. Celery can be replaced with lettuce and okra.
3, 40 grams of lean pork is about equivalent to 2.5 pieces of mahjong size, lean pork and other lean meat, very supplemental vitamin B1.
Dinner on day 5 (377 kcal)
▲Ingredient map
▲Finished product drawing
Whole wheat bread 70 g
Pan-fried mackerel 75 g
Vegetable salad: 100 grams of lettuce, 50 grams of cherry tomatoes, 4 grams of almonds, 10 grams of salad dressing, 1 gram of oil
Ingredient Exchange and Nutrition Tips:
1, 70 grams of whole wheat bread can be replaced with 50 grams of oatmeal, or 70 grams of multigrain steamed buns, when choosing whole wheat bread, it is recommended to choose whole wheat flour content of more than 50%, less sugar or no sugar.
2, mackerel than salmon also supplement DHA, but cheaper than salmon, before frying with kitchen paper to dry the water, play the flower knife sprinkled with some mixed salt marinade for 10 minutes on the line, it has a high fat content, when frying, do not stick to the pan in the brush or brush oil on the line, out of the pan when drizzling a little lemon juice, the taste is better.
3. In order to control energy and fat intake, it is recommended to choose low-fat salad dressings as much as possible when losing weight.
Dinner on day 6 (372 kcal)
▲Ingredient map
▲Finished product drawing
Multigrain rice: 12.5 g of rice, 12.5 g of purple rice, 25 g of oats
Kelp ball soup: 75 grams of beef balls, 100 grams of kelp
100 g cucumber
Ingredient Exchange and Nutrition Tips:
1, in order to save time, you can make more multigrain rice on the weekend, divide and freeze it, eat at least 130 grams as a staple food, and microwave it when you eat it.
2, kelp must be soaked several times, too salty, in addition to cooking soup do not need to add salt. If it is still salty after soaking it several times, add more water to boil the soup.
3, meatballs are best selected with a meat content of more than 90%.
4. Cucumbers can be replaced with lettuce, tomatoes, cherry tomatoes and other vegetables that are convenient to eat directly.
Dinner on day 7 (371 kcal)
▲Ingredient map
▲Finished product drawing
50 g of skim milk with oatmeal and 200 ml of skim milk
Stir-fried clams with garlic seedlings: 75 grams of clams, 100 grams of garlic seedlings, 5 grams of peanut oil
100 g cherry radish
Ingredient Exchange and Nutrition Tips:
1, oatmeal as far as possible to choose a complete tablet, blood sugar rise more slowly.
2, clams iron and zinc content is very rich, 75 grams of clams is equivalent to 132 grams with shells, 10 clams, up to the amount of aquatic products recommended by the Chinese dietary guidelines (40-75 grams / day).
Clams can also be replaced with clams, which are also low-fat high-quality proteins, but the iron supplement is slightly worse. The clams need to be boiled in boiling water for 1 minute, add some cooking wine to remove the fishy water when blanching, remove the shell from the pan and stir-fry.
This is the 7-day weight loss dinner prepared by Teacher Gu for everyone, which is suitable for most female friends who have no activities.
If you're hungry before you go to bed, add a little more staple food. Chew slowly and swallow, eat vegetables and protein first and then eat staple foods, about 6-8 o'clock to eat, not hungry before going to bed is the standard for whether the amount of dinner is appropriate.
Today's Interaction: What foods do you eat for dinner? Message area to share ah.
#谣零零计划 #