Master the heat and sugar quantity principle for each meal Because everyone's dietary lifestyles are very different, the sugar contents are also very different. We encourage everyone to quit refined sugar foods, such as sugar-containing beverages or refined sugar-based snacks, and then adopt the advanced method to reduce the sugar volume so that you will not feel that the amount of food is reduced too much at once, it is difficult or unable to perform for a long time and overeating. You can evaluate your original sugar quantity and take a look. Choose the food in this article for a look!
Suitable for men to reduce sugar. Each meal has a hot amount of 500 calories, medium-low sugar or low sugar. If the original heat and sugar content are higher, such as: for powdered powder with at least one bowl of powdered powder per meal, it is recommended to reduce the amount gradually from a gentle method of reducing sugar. You can try it from one meal, and then go to the diet plan of reducing sugar for three meals! If all three meals have been adjusted to a sugar-reducing diet and want to pursue weight loss more vigorously, you can try to control the sugar-reducing amount of 20% 26sim per meal; 30 grams.
{}Suitable for women to reduce sugar. Each meal has a hot 400 calories, medium-low sugar or low sugar. If the original heat and sugar content are higher, such as: for each meal, the powdered powder is about one bowl of rice, it is recommended that you start from one of the three meals and then advance to the sugar-reducing diet for each meal. Suitable for those who want to have certain weight loss results and can help to activate the fat-burning effect. This stage is also suitable for urgent and quick weight loss in a short period of time. Because the sugar content is relatively low, it is necessary to evaluate whether the vegetables and protein intake are sufficient. If you feel hungry, you can match the low sugar concentration in the food.
Sauce-based foods that are easy to confuseWhen implementing sugar-based diets, many people will be confused about which foods have sugar content? Among the six major categories of foods, all kinds of grains, fruits and milk are sugar-based foods. After learning to correctly understand the classification of foods, you will not accidentally fall into the trap of sugar-based foods! The following lists food types that are easily confusing:
. All kinds of cereals: Emperor beans, kelp beans, red beans, green beans, pea kernels, water lily, cereal beans, water chestnuts, seeds, lotus root, coix seeds, cereal potatoes, mountain medicine, taro head, pumpkin, corn, sweet potato, pig blood cake, rice cake, sweet or spicy, cereal cake, rice flour, winter flour, swallow malt, quinoa, cereal powder, millet, black rice, brown rice, soup, mochi.
. Fruit types: wolfberry, red, black rice, coconut, persimmon, mulberries, small tomatoes.
. Milk: cheese, cheese, ice cream.
. Beanfish egg meat: edamame, yellow beans, black beans, gluten, noodles, noodles, noodles balls, roasted rice, vegetarian chicken, fish balls.
. Vegetable types: long beans, green beans, sweet peas, burdock (a vegetable with high sugar content), corn worms, and large tomatoes.
. Fat and fruit seeds: peanuts (potatoes), avocado, sunflower seeds, coconut milk, coconut milk, almonds, salad sauce, egg yam sauce.
The classification of the six major foods is based on the three major nutrients rich in: carbohydrates (saccharides), proteins and fats. Even if there are the same food names, such as small tomatoes and large tomatoes or corn and corn worms, the food classification will be different due to the different nutrient components rich in.
Cooking utensils: Flat bottom utensils
Cooking:
❶ Chop the diced cubes and diced large tomatoes.
❷ Beef meat and tart powder are mixed evenly, add garlic powder, salt, black pepper, thyme, nutmeg powder, etc., knead it with your hands to make it sticky, slightly beat it to increase elasticity, then rub it into a round shape, and wrap it with a layer of flour.
❸ Add a hot flat-bottomed croquette, add beef meatballs, fry each side for two minutes until about 70 minutes, then take it out and prepare.
❹ Add diced tomatoes to the crock, add salt and black pepper to taste, add tomato paste, and add appropriate amount of water to make it thick, and then add beef balls.
How to make it with five grains: Soak the five grains for 30 minutes, put 40 grams of five grains and 50 grams of water in the inner pot, and put a cup of water on the outer pot.
Cauliflower recipe: Beat the cauliflower into rice grains, add heat to a flat bottom, pour in olive oil and fry the cauliflower and remove it.
Nutrition analysis: medium low sugar: 484kcal, 50.5g of sugar, 32.3g of protein, 17.1g of fat, 5.9g of dietary fiber, 5.9g of low sugar: 499kcal, 31.8g of sugar, 40.7g of protein, 24.6g of fat, 9.1g of dietary fiber, 9.1g of dietary fiber, 3}
Nutritionist Xiao Ding: This dish uses many spicy and spices, thyme contains antioxidants thyme, apigenin, etc., nutmeg powder is a Chinese medicine ingredient, which has the effect of strengthening the spleen and stomach. Black pepper contains glutinous rice, which can promote the ginger and help fat burning. After the beef meat is crushed, it will be sticky. The palms can be mixed with water and can be kneaded into a round shape.
Nutritionist's sugar-reducing recipe 2: Kimchi Tomato Seafood Cooking utensils: Deep Cooking
Method:
❶ Wash large tomatoes and remove pedicles, grass barks and remove pedicles, wash mushrooms and remove pedicles, cut tofu into pieces, soak clams in salt water, spit out sand, cut sprouts from garlic, cut into garlic, and cut into sausages.
❷ Prepare a deep pot, add olive oil and stir-fry, stir-fry minced garlic and tart, then add large tomatoes and stir-fry softly, and cook for 20 to 30 minutes. You can crush the large tomatoes with tinsels in the middle.
❸ Add saps, tofu, kimchi, glutinous mushrooms and clams and cook for 5 minutes.
❹ Finally sprinkle with salt, pepper, and tangerine.
Nutrition analysis: 371kcal, 24.0g sugar content, 35.2g protein, 14.8g fat, 5.8g dietary fiber
Nutritionist Xiao Ding: In addition to rich dietary fiber, kimchi produces probiotics during the fermentation process, and organic acids will also produce during the fermentation process, which is conducive to the absorption of iron and irrigs, and capsaicin also helps in fat burning. This potion is suitable for a low-saccharide meal with 400 calories. You can also add appropriate amounts of pumpkin, taro, peas, etc. The appropriate amount of good powder can also help to activate fat burning!
Book introduction
Book name: Nutritionist's Sauce-reducing Quick Slimming Kitchen: Sauce-controlled sugar, thank you very well! Endless diet plan that is delicious and can be thin and can be slim and thin, author: Yang Sihan
Publisher: Morning Star
Publication date: 2021/01/12
Author profile/Yang Sihan
has 10 years of experience as a clinical nutritionist , the senior is mainly engaged in caring for diabetes and reducing weight. Currently, he is a Taoyuan Diabetes Health and Promotion Institutional Clinic. He has also served as a lecturer in many places, participated in nutritional plans, online consultation, group shift reduction, etc., and has also had a variety of weight reduction cooperation with gyms, enterprises, medical institutions, etc. .
I usually have a strong interest in cooking. I usually like to study convenient, healthy and delicious cuisine. I believe that "healthy food can also be delicious, and delicious food can be healthier." I love to eat the nutritional value of the food in a healthy and delicious way, breaking the stereotype that healthy food must not be delicious.
Clinical nutrition clinics require sugar control and weight reduction for many patients with glucose mammary disease, so they began to study dietary methods that are simple, fast, healthy and delicious, and easy to perform with external food. In clinical experience, "sweetened diet" was discovered to be easy to perform. Dieting methods that can achieve stable sugar and weight-lowering effects. Through this book, we will introduce the principles, myths, cooking at home, and choosing external food in detail. It is a practical tool book suitable for you to easily reduce sugar and weight-controlled!
Health Nutrition Department Mater National College Entrance Examination Nutrition Teacher China National Diabetes Education Association Qualified Teacher Obesity Special Nutrition Teacher Leather Sports Guidance Supervisor Taoyuan Nutrition Association Diabetes Director of the Diabetes Committee Tongxin Sharing Kitchen Founder
Yang Sihan Nutrition Blog: dietiansherry.blogspot.com/
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