How can I manage my diet to be healthy and not worry about gaining weight?

Breakfast: freshly squeezed orange juice, cereal porridge (oats soaked in milk overnight, then boiled with diced apples, light yellow raisins, a little malt, a spoonful of honey), toast with a little butter, green tea.

Morning tea: soy milk.

This is an excellent way to consume phytoestrogens. A large glass of soy milk can help you consume 30 to 40mg of phytoestrogens, which is almost half the intake of Japanese people. Phytoestrogens have been shown to significantly reduce the chances of developing breast cancer.

It also boosts your PMS by balancing hormones in the body.

What is PMS?The so-called PMS is premenstrual syndrome. It usually "comes to pass" between the period between ovulation and the first day of menstruation, and the onset is very irregular. The illness may only last for a day or two, or it may last up to a week.

Women between the ages of 20 and 30 are usually at the peak of the disease, and it is in this age group that not only the incidence of the disease is greatest, but also the chance of the disease worsening.

Lunch: seafood or chicken, salad made with tender vegetable leaves and olive oil, rice.

Seafood or chicken can provide low-fat and high-protein nutrition. It's important that mixing salads and fresh juices can provide you with antioxidants. If your diet is low in vitamin C and vitamin E, you are susceptible to cardiovascular disease, obesity and high blood pressure.

Season it with a little olive oil, as it is rich in unsaturated fatty acids, which can lower cholesterol and reduce the danger of clogged arteries. Rice, which contains carbohydrates, can give you enough energy.

Before dinner: red wine, olives.

Drinking a little red wine protects your heart, and olives serve as an appetizer.

Dinner: Cantonese soup or Japanese bean noodle miso soup, grilled fish, noodles or rice, fruit, green tea.

Cantonese-style soup is nutritious; Japanese bean noodle miso soup is made from soybeans, so it also provides phytohormones. Fresh fish is very beneficial, it is low in fat and high in protein. Fish is rich in fatty acids, which can lower cholesterol and blood pressure.

Noodles or rice can make the main food moderate and easy to digest. Vegetables, fruits, and green tea provide a lot of vitamins and antioxidants.

Here are a few suggestions, hehe, you can try one is to control high-fat foods, such as animal foods, meat, fried foods in oil, or Western fast food. Second, eat less foods with high water compounds In the usual diet, the higher carbohydrate content mainly comes from cereals (such as rice, noodles, grains, etc.). Cereals are energy-rich and provide carbohydrates, protein, fiber and B vitamins to the body.

Our emphasis is on controlling, not refraining. Obese people must eat less cereals at dinner. Because people rarely exercise after dinner, excess energy is easily converted into fat if they cannot be consumed.

Third, it is necessary to reduce the intake of refined sugar, which is easy to replace, but if it is not digested in the human body, it is easy to convert into fat. Fourth, do not eat snacks after dinner, especially peanut and nut foods. If you really like it, it is best to eat it in the morning, because nuts are rich in protein, and you can feel full after eating.

Fifth, don't eat supper If you are hungry at night, you can eat vegetables that fly through the water, which can not only provide vitamins, fiber, minerals, etc., but also have very low energy and very little fat, which is most suitable for fat and diabetic people. In addition, you can also eat mushroom taro foods such as pork kidney, vermicelli, vermicelli and other foods that are almost not in the heat at night, but you should be careful not to put too much oil when eating. In addition, it is best to eat some low-fat, nonfat milk for breakfast, but you can also eat a small amount of cheese or cereal, and you can also eat half an egg.

For lunch, you should eat some meat, preferably fish, with 150 grams as the best. Then you can eat 250 grams of greens and eat some tomatoes, but not fry or cook them with too much oil.

It can be effective through regular eating with three meals, correct eating sequence, correct dietary structure, etc.**.

1. Regular diet of three meals: In addition to being controlled by the brain, the body's diet is also closely related to the body's biological clock. During the period of three meals a day, the secretion of digestive enzymes in the body is active, which helps the digestion and absorption of food.

In addition to brain activity, the energy ingested by the human body also needs to meet the needs of various organs of the body. Therefore, to meet people's basic energy needs first, it is necessary to eat regularly.

2. Correct eating order: You can drink a little soup before meals, which helps to enhance people's sense of satiety. After that, eat some vegetables, then protein-rich foods like fish, and finally staple foods like brown rice or quinoa.

3. Correct dietary structure: breakfast needs to meet the body's energy needs for a day, and breakfast should be rich in variety. At noon, you can eat some foods with high protein content such as fish and beef in moderation, and you should not overeat at dinner.

Therefore, it can be effective through a regular diet of three meals, the correct order of eating, and the correct dietary structure**. However, it needs to be persisted for a long time, and it cannot be given up halfway.

At the same time of controlling the amount of food, it is also very important to properly adjust the dietary composition to control weight, and you can adopt a "low-fat, low-sugar, high-protein" diet, that is, under the premise of controlling total calories, increase the intake of tofu, soy milk, eggs, fish and shrimp, skinless chicken and duck, lean meat, green leafy vegetables, melon and eggplant vegetables, and reduce the intake of oil, starch-rich foods, and high-sugar fruits. It can not only increase people's satisfaction with satiety, but also increase the body's additional consumption of calories, which is more conducive to weight loss.

Diet can play a significant role, it is recommended to try to give priority to steamed or boiled food, and eat less fried and other foods, which can not only reduce the burden on the cardiovascular system, but also reduce calorie intake.

1. Adjust the time of three meals.

Eat every meal at a regular time, and eat three meals in a amount of 3 4 3. If you are hungry in between, you can flexibly add meals around 10:30 a.m. and 3:30 p.m. to relieve hunger and avoid overeating. At the same time, quit chips, popcorn, candy, etc., and replace them with fresh fruits.

2. Eat more green foods to help defecation.

Dark green vegetables are rich in antioxidants, vitamins, minerals and other phytonutrients whose anti-inflammatory effects keep the immune system active. Dietary fibre helps to promote bowel movements and ensure the elimination of toxins. Therefore, you can add a small amount of sauce to vegetables such as spinach, kale, lettuce, and beets to make a salad, or you can add water to squeeze these vegetables into juice and drink.

3. Eat less high-energy food to promote metabolism.

Eating less sugar and less processed foods can make a small change by eating small pieces at a time and then filling your stomach with other, healthier foods.

Wax or 4, only eat eight points full for digestion.

Eight points of food are full, and two points are left. In other words, when you feel like your stomach isn't full, but your passion for food has waned, it's time to stop.

5. Have a bowl of multigrain porridge.

Restore a light diet in time. The staple food is changed to oatmeal millet porridge, oatmeal pumpkin rice porridge or eight-treasure porridge, with steamed corn and steamed sweet potatoes, and there are also sesame baked cakes or dough cakes.

6. When you are on fire, adjust it with a light diet.

If you feel that the pharyngeal mucosa is congested and you have a foreign body sensation when swallowing, you should avoid food that is too hot, wait until it is warm before entering the mouth, and it is best to stop drinking first. After the holiday, you should supplement more fresh fruits and adjust to a light diet.

Molded eggplant. 7. Drink plenty of boiled water to clean the intestines.

Drinking a glass of light salt water in the morning has many benefits for reducing blood viscosity in blood vessels. Drinking water in daily life can speed up gastrointestinal peristalsis, speed up metabolism, and reduce the harm of fat and alcohol to the liver.

In the choice of water, it is best to choose boiled water, if the boiled water has no taste, then drinking weak tea can also remove the greasy of the gastrointestinal tract, so that the gastrointestinal tract can return to normal levels as soon as possible. But it's better to stop drinking, not coffee, strong tea, carbonated drinks.

You can include sweet potatoes in your diet, and if you want to improve your diet, this sweet food contains a lot of antioxidants, phytochemicals, and carotene; Vitamins C and E; Folic acid; Calcium; Copper potato celery; Iron; and potassium.

The fiber in sweet potatoes promotes a healthy digestive tract, and the antioxidants in them play a role in preventing heart disease and cancer.

Maintain proper exercise, regular habits, and a happy mood.

Obesity is generally divided into simple obesity and secondary obesity, excluding others, if diagnosed as simple obesity, it can be carried out by dietary therapy, intervention. Simple obesity, mainly from the diet for dietary therapy control, and then with exercise, should choose light and easy to digest food, each meal staple food between 100-150 grams, do not eat high-calorie food, do not eat fried food, such as fritters, rice cakes, can not drink Na Chop and drink, to eat more crude fiber vegetables, especially the elimination of cabbage, radish, celery, leeks, eggplant, etc., it is best to steam, boil, stew to cook.

If you eat foods high in starch such as sweet potatoes, potatoes, vermicelli, etc., they should also be counted in the calories and should be reduced from staple foods. Simple obesity must be strictly controlled by diet in order to have a good effect.

Yes, there are many foods, such as tofu contains vitamin E, magnesium, zinc, etc., to improve the fat structure of the human body; Winter melon contains less fat and sodium, which has the effect of diuretic dehumidification, and the dietary fiber in winter melon increases intestinal peristalsis and makes the body toxins discharged in time; The cysteine and allicin in the onion pre-morning liquid can reduce fat, improve metabolism, and achieve the first early.

Daily calorie requirement (kcal) = standard body weight (kg) 30 a. ** Food (i.e. low-calorie food) 1. Staple food: whole wheat bread, corn, cereals, oatmeal. 2. Vegetable states such as:

Winter melon, cucumber, loofah, radish, tomatoes, bamboo shoots, spinach, peppers, garlic, etc. 3. Carnivorous: rabbit meat, beef, mutton, skinless chicken and duck meat, flounder empty fish, shrimp, etc.

4. Seafood: kelp, jellyfish skin, seaweed, shrimp skin, seaweed, etc. 5. Edible mushrooms:

Black fungus, shiitake mushrooms, mushrooms, etc. 6. Beans: soybeans, mung beans, red beans and processed beans (tofu, soybean milk, etc.).

7. Beverages: Pu'er tea, oolong tea, etc.

It is recommended to take a look at the following information, which has your answer: The Healthy Eating Pyramid People live by food. After solving the problem of food and clothing, people pay more and more attention to the hidden magic secrets of various delicacies. In order to get more nutrients from the daily diet, or to change their own health problems, people have begun to become more and more picky and demanding about food, because every trade-off is very important for us and directly affects human health.

Twenty years ago, the U.S. Department of Agriculture began building a daily food pyramid based on the "Dietary Guidelines for Americans." At the beginning of this year, a new version of the Food Pyramid was launched, correcting some of the omissions of the past. It is reported that the builders of the pyramid include scientists, nutritionists, staff, and consultants.

Experts from Harvard University's School of Public Health have built a new healthy eating pyramid based on the relationship between food and health, relying on the most scientific evidence available. It patches a hole in the foundation of the USDA's food pyramid and makes better recommendations on what to eat. The Healthy Eating Food Pyramid is based on daily exercise and weight control, which are important for people to stay healthy.

They also affect the question of what and how people eat, and how the food they eat affects their health. Looking up from the base of the Healthy Eating Pyramid, it includes: Whole grains (in most meals) The body needs carbohydrates for energy, and the best** carbohydrates are whole grains, such as oatmeal, semolina, and brown rice (aka brown rice).

They contain bran and germ, as well as energy-rich starch. It takes longer for the body to digest whole wheat than direct carbohydrates like white bread, which keeps the body's blood sugar and insulin at a reasonable level and drops quickly. Good control of blood sugar and insulin levels can reduce the body's hunger and prevent the development of type diabetes.

Vegetable oil. The average American gets 1 3 daily calories from fat, so it makes sense to put them in the lower part of the pyramid. Note that vegetable oils are specifically indicated here, not all types of fats.

Healthy unsaturated fats come from olives, soybeans, corn, sunflowers, peanuts and other vegetable oils, as well as fatty fish, such as salmon. These healthy fats not only improve cholesterol levels in the body, but are also effective in preventing potential sudden cardiac death and myocardial infarction.