The most nutritious diet regimen of the day.

For breakfast, set an egg (this is rich in protein), then a glass of milk and soy milk (less protein, average fat content), and add one or two buns or 100 grams of bread.

For lunch, you can eat beans, soybeans, green beans, mung beans, etc. (rich in protein), sweet corn and waxy corn (delicious and nutritious, low in calories, or coarse grains, that is, compound carbohydrates, slow release of calories, small blood sugar load), potatoes (more nutritious than corn), or make your own oatmeal porridge.

For lunch, I will choose 2 or 3 of the things I mentioned above with a bowl of rice, or not with rice. Then other fish, eggs, etc., look at the addition by yourself.

Dinner is served with a cup of yogurt after the main meal.

A banana after exercise.

1. Coarse grains and fine grains should be matched: a reasonable mix of coarse and fine grains can improve the flavor of food, help the complementarity of various nutrients, and improve the nutritional value and utilization of food.

2. The types of non-staple foods should be diverse, with meat and vegetables: meat, fish, milk, eggs and other foods are rich in high-quality protein, and various fresh vegetables and fruits are rich in vitamins and inorganic salts. The combination of the two can be cooked into a wide variety of delicious and fragrant dishes, which are not only nutritious, but also can enhance appetite and are conducive to digestion and absorption.

3 Staple and non-staple food combinations: Staple foods refer to food crops containing carbohydrates. Staple foods can provide the main calories and protein, and non-staple foods can be supplemented with high-quality protein, inorganic salts and vitamins.

4. Dry and thin diet: The staple food should be mixed with dry and thin according to the specific situation, so that one can increase satiety, and the other can help digestion and absorption.

5. Adapt to seasonal changes: summer food should be light and refreshing, and salt and sour foods should be appropriately increased to increase appetite and replenish salt loss caused by sweating. Winter meals can be appropriately increased in fat content to increase heat energy.

Ways to prepare a reasonable diet:

Based on specific conditions (e.g., gender, age, labor intensity), the total daily caloric and nutrient requirements are determined.

According to the proportion of carbohydrates (60 70), fat (20 25) and protein (10 15) to the total daily caloric energy, the requirements are calculated separately.

Once you have determined your daily nutrient needs, plan your daily diet based on the nutrients contained in the food.

Determine the amount of staple food and non-staple food per day according to the economic and ** situation.

Finally, the nutrient content of the whole food is calculated and compared with the supply standard. If the difference is within 10 amplitudes, it is compliant.

Diet should be a reasonable combination.

Thickness matching. Meat and vegetable pairing.

Acid-base matching.

The nutritional recipe for the week is as follows:

Week.

1. Staple food: sweet potato, protein: fish, eggs, vegetables: broccoli, lettuce, zucchin, purple cabbage.

Sweet potatoes are rich in fiber, which can promote gastrointestinal peristalsis; Among the vegetables, cabbage and broccoli have a good potassium content, which is very suitable for people who eat heavy food during the holiday season and cause edema

Week.

2. Staple food: multigrain rice, protein: beef, fried egg, vegetables: broccoli, cucumber, bell pepper.

The fat content of beef in red meat is relatively low, and it is rich in zinc and magnesium.

Week.

3. Staple food: purple rice, protein: salmon, boiled egg, vegetable: bitter gourd, fruit: cherry tomatoes, mango.

Purple rice is rich in anthocyanins, and its mineral content is also higher than that of ordinary light-colored grains. And the skin is relatively tough, chewy, and can also slow down the speed of eating.

Week.

4. Staple food: sweet potato, protein: lean meat, tea eggs, vegetables: shiitake mushrooms, carrots, lettuce, peas.

Shiitake mushrooms, enoki mushrooms and other mushroom vegetables are rich in essential amino acids, minerals, vitamins and polysaccharides and other nutrients, with less fat and low calories, which is very suitable.

Week.

5. Staple food: potato, corn, protein: small cuttlefish, eggs, vegetables: green leafy vegetables, peppers, fruits: papaya.

Staple foods such as potatoes and corn contain more dietary fiber and have a strong sense of satiety; Seafood is high in protein and low in calories; This one is also a low-calorie** lunch.

Weekends, staple food: sweet potato, protein: chicken breast, egg, vegetables: broccoli, bracken.

A ** meal that is very suitable for lazy people, everything can be done by boiling. However, the pure boiling method is easy to lack fat, so you can add a small handful of plain nuts in the afternoon.

1. Dietary pyramid:

It contains seven nutrients needed by the human body: protein, carbohydrates, fats, vitamins, minerals, water, and dietary fiber.

2. Bodybuilding and energy expenditure:

The energy expenditure of bodybuilders includes: basal metabolism, daily activities and work, sports training, special motility of food, and growth and development (minors).

Calories are a key factor that affects an athlete's muscle gain and fat loss, because muscle growth can only be initiated if you consume enough calories and the right amount of protein, and on the other hand, you can only reduce calories if your calorie consumption is greater than your calorie fat intake. Athletes' caloric requirements vary from 50 kcal per kilogram of body weight per day during the muscle-building period to less than 40 kcal during the fat-loss period. The heat supply ratio of carbohydrates, proteins, and fats is -20%, and the energy supply ratio of carbohydrates and fats can be slightly higher during the muscle gain period, while protein intake is higher during the fat loss period.

In addition, the calorie distribution of breakfast, lunch and dinner should be reasonable, the calorie ratio of the three meals is roughly 3:4:3, if you eat 4-6 times a day, you can classify the extra meals into breakfast, lunch and dinner according to the time.

At the same time, if you eat more than 3 meals a day, you should try to make the interval between each meal and the distribution of calories reasonable.

3. Bodybuilding and protein nutrition.

Protein is composed of 20 basic amino acids, of which 9 amino acids are amino acids that the body cannot synthesize and must ingest from food, called essential amino acids. Classification: Full-value protein (containing 9 essential amino acids) and non-full-value protein (lack or insufficient amount of certain essential amino acids).

Fish, meat, poultry, eggs, milk, and seafood all provide full-value protein, while plant-based foods generally provide non-full-value protein. Different plant proteins can be matched with each other to improve the utilization rate of plant proteins. Bodybuilders' protein requirements depend on factors such as the intensity, frequency, duration, purpose, and muscle size of exercise training, with generally speaking, protein requirements increasing to more than grams per kilogram of body weight per day during muscle gain and more than 2 grams of protein requirements during fat loss.

Eat seventy percent full, wear less clothing, endure hunger and cold, and live longer and longer. Fine grains.

Fourth, coarse grains six; Staple food.

Fourth, non-staple food six; Animal.

Fourth, plant six; A handful of vegetables, a handful of beans, an egg and some meat.

A reasonable combination of three meals a day.

The average breakfast recipe should contain 25% to 30% of the nutrients provided throughout the day. A nutritious breakfast should be composed of three parts: porridge, pastry, and cold dishes. Recommended breakfast items:

sweet potato porridge, fried pies, diced cucumbers; Milk, green onion sesame biscuits, ham omelette.

Lunch meals should be hearty, and the content of various nutrients in lunch generally accounts for 35% to 45% of the day's supply. Recommended lunch dishes: sweet and sour hairtail fish, stir-fried vegetarian dishes, sea rice and vegetable leaf soup; sliced pork liver, celery and shrimp, lotus seeds, lily, white fungus soup; Beef fillet with potatoes, cauliflower, shiitake mushrooms, pea soup.

Dinner should be based on cereals and vegetables, which are light and easy to digest, which is conducive to anti-fatigue and refreshing. Recommended dinner dishes: stewed pork ribs and lotus root soup, stir-fried tofu with tempeh, mixed with shredded jellyfish; minced meat tofu, shredded potatoes with green peppers, preserved eggs mixed with tofu; Stir-fried pork with onions, scrambled eggs with tomatoes, and cowpeas.

Dietary therapy: Raw materials for carrot soup with gold: 30 grams of yam, 10 grams of inner gold, 200 grams of fresh carrots, and 20 grams of brown sugar.

Preparation: Wash and slice the carrots, put them in a pot and cook them with yam and inner gold for 30 minutes, add brown sugar. This soup has the effect of tonifying the stomach and helping to eliminate appetite.

Raw materials for honey sesame oil: 50 grams of honey, 25 grams of sesame oil, about 100 ml of boiling water.

Preparation: Place the honey in a porcelain bowl and stir constantly with chopsticks or a small spoon to make it foamy. When the brew is thick, slowly inject the sesame oil into the honey while stirring, and stir well.

When about 100ml of boiling water is cooled to warm (about 45), slowly pour it into the mixture of honey sesame oil, and then stir well to make the three substances into a mixture, and drink it on an empty stomach in the morning. Honey replenishes the deficiency and moistens the intestines, and the effect is better when used with sesame oil.

Ginger tea ingredients: 40 grams of fresh ginger, 30 grams of black tea. Production:

Add an appropriate amount of black tea to water, simmer and decoction for about half an hour, filter the tea juice, and then decoction it for 1 time, and combine the tea juice twice; Fresh ginger is mashed, the juice is twisted with gauze, added to the tea, and the sugar is added and stirred well. Tea substitute.

Mixed pork brain ingredients: 100 grams of pig brain, 10 grams of sesame oil.

A little soy sauce, garlic, rice wine, green onions, and ginger. Method: Soak the pig brain in clean water, remove the blood tendons and wash it, add an appropriate amount of rice wine, green onion and ginger after draining, and steam it in the drawer with a strong fire for 20 minutes.

After cooling, add 10 grams of sesame oil, appropriate amount of soy sauce and garlic paste, mix well. It is suitable for neurasthenia, memory loss, dizziness, fatigue.

Black bean walnut paste ingredients: 500 grams of black beans, 500 grams of walnut kernels, a cup of milk, 1 tablespoon of honey.

Method: Fry the black beans and let them cool and grind them into powder; Walnut kernels, stir-fry slightly charred to remove clothes, and pound like mud after cooling. Take 1 tablespoon of each of the above two foods, pour in 1 cup of boiled milk, and then add 1 tablespoon of honey.

Take in the morning or after breakfast. Black beans into the kidney with walnut kernels, can tonify the kidney, plus milk and honey, can enhance the strength of intraocular muscles, strengthen the regulation function, and improve the symptoms of eye fatigue.

Dietitians are all deceptive gadgets, products of contemporary marketing.

Recipes for nutritious cats.

Cut everything into cubes and mix.

Crack in the eggs, mix well and put them in the steamer to steam for about 10 minutes.

The only thing that works best is diet and exercise! I only eat lunch one day, and I only drink water for the rest of my breakfast and dinner! Be sure to exercise! The most effective thing is: jump rope! Trust me, just give it a try! I'm sure I'll be thin! Good luck!

Breakfast on the first day: steamed buns and strawberry jam, milk or soy milk, 1 poached egg, cucumber in sauce.

Fruit: 1 summer orange or white radish.

Chinese food: buckwheat rice, shiitake mushroom choy sum, sweet and sour hairtail fish, tofu and blood wang loofah soup.

Dinner: mung bean porridge, cabbage pork buns, shrimp skin winter melon.

Breakfast on the second day: corn nest head, milk or soy milk, 1 boiled five-spice salt tea egg, tofu (1 4 pieces).

Fruits: loquat or long-lived fruit 3 4 pcs.

Chinese food: peanut rice, minced meat and eggplant, chopped green onion and mashed potatoes, duck and kelp soup.

Dinner: Porridge with winter amaranth, bean paste buns, shredded pork with pepper and mustard.

Breakfast on the third day: fresh meat buns, milk or soy milk, salted duck egg (half), vegetarian fried three shreds (lettuce, white radish, carrot).

Fruit: 1 pear or watermelon.

Lunch: Red date rice, soybean roast beef, stir-fried green beans, enoki mushroom seaweed egg soup.

Dinner: Three fresh noodles (pork liver, ham sausage, black fungus, oyster mushrooms), stir-fried spinach, shredded potatoes with green peppers.

Breakfast on the fourth day: apple sauce rolls, milk or soy milk, 1 fried poached egg, stir-fried cowpeas.

Fruit: 1 banana or cucumber.

Chinese food: two rice (black rice, rice), shiitake mushrooms, yellow flowers, black fungus slices, stir-fried cucumber with red pepper, white radish and kelp pork rib soup.

Dinner: Soybean milk porridge, chopped green onion pancakes, shredded pork with pepper and celery.

Breakfast on the fifth day: Sauce meat buns, milk or soy milk, stir-fried vegetarian three shreds (lettuce, white radish, carrot), 2 quail eggs.

Fruits: kiwi or peaches 1 to 2 pcs.

Chinese food: red bean rice, konjac roast duck, stir-fried cauliflower with red pepper, fish head mushroom pickle soup.

Dinner: celery pork buns, scrambled eggs with tomatoes, minced meat and tofu brains.

Breakfast on the sixth day: bread, milk or soy milk, 1 fried egg, braised spiced tofu.

Fruits: strawberries or plums 5 to 6 pcs.

Chinese food: two rice (rice, millet), five-spice fish, colorful silver silk (soybean sprouts, carrots, lettuce), chicken leg mushroom, fungus and pork liver soup.

Dinner: corn porridge, egg cake, shredded pork.

Breakfast on the 7th day: sesame sauce rolls, milk or soy milk, 1 boiled egg, black anchovies with tempeh.

Fruit: 1 apple or turnip.

Chinese food: golden and silver rice (corn, rice), roasted chicken with black fungus bamboo shoots, sweet and sour cabbage, mung bean and pumpkin soup.

Dinner: Pork dumplings with leeks, rattan vegetables with garlic paste, stir-fried cowpeas with minced meat.