Healthy recipes collection

You won’t get hungry quickly after eating, and there are no abnormalities in the physical examination indicators after eating for one month. It is consistent with your year-round eating habits. If you follow the same template of Internet celebrities, you will easily suffer from malnutrition and overeating.

To tell the truth, a while ago I helped a best friend who is a planner to adjust her diet. She is 165cm and only 90 pounds. She looks thin. She insists on following the 1,200-calorie fat-reduction recipe online. She adds half a corn to boiled vegetables every meal. After eating for half a month, her aunt postponed it for 10 days, and her face turned yellow like a three-day old orange. I asked her to add a small spoonful of peanut butter every day and eat a small cake in the afternoon, and she returned to her best condition in less than half a month - you see, other people's fat-reducing formulas are harmful to her health.

In fact, the underlying logic of healthy recipes is not that complicated. To put it bluntly, it means making fine adjustments to your original eating habits, without completely overturning your previous taste. For example, if you were used to drinking morning tea in Guangdong since you were a child, you don't have to eat Nordic-style rye bread every day for the so-called "health". You can eat two less skins of shrimp dumplings, replace the quicksand buns with half a Mala cake, and put less sugar in Pu'er. It is already much healthier than swallowing whole grain rice that you can't swallow. If your family is in Sichuan and Chongqing, you will definitely not be able to last three days eating plain boiled vegetables. Changing the red oil to low-sodium light soy sauce, adding a small amount of pepper oil, and frying dry and stir-fried cauliflower with less oil is much better than fighting your appetite and getting up in the middle of the night to eat 3 packs of instant noodles.

If you have basic problems, you have to pay more attention when making adjustments, and don't just follow the templates on the Internet. Take people with diabetes as an example. Evidence-based nutritionists generally recommend that ingredients with a GI value of less than 55 should account for more than 60% of staple foods and try to reduce the intake of refined sugar. However, traditional Chinese medicine nutritionists also remind that if you have a spleen and stomach deficiency, People with cold diabetes should not eat cool whole grains such as buckwheat and oats every day. Eating too much will easily aggravate the problem of loose stools and cold hands and feet. In fact, it is not worth the gain. It is appropriate to mix it with warm grains such as millet and steamed pumpkin. Both statements are supported by clinical data. No one is right or wrong. The key depends on your own body fitness.

Friends who often go to the gym have probably heard a lot of "protein first" sayings. In fact, there is also a lot of controversy here. The old-school saying in the traditional fitness circle is that during the muscle-building period, you need to eat enough 2g of protein per kilogram of body weight. Many people force themselves to eat more than a dozen egg whites a day, and they feel sick when they see the eggs. However, a study published in the "Journal of Sports Nutrition" last year also showed that as long as the daily protein intake reaches 1.6g per kilogram of body weight, combined with regular training, the muscle-building effect is almost the same as that of the group who eats 2g. I met a young man who had been working out for three years. He ate chicken breasts every day for protein, and his uric acid level was high. Later, he replaced two pieces of chicken breasts a day with one piece and a box of sugar-free yogurt. His training status was not lost, but his uric acid dropped.

If you are really not sure how much you should eat, just eat 1.1-1.3 times your basal metabolic rate. For office workers who sit for a long time, choose a lower value. For those who usually take walks or climb mountains on weekends, choose a higher value. There is no need to count to a few decimal places because you will be exhausted. To put it bluntly, recipes are like buying clothes. There is no so-called "one size fits all". The size that looks good on others will either be too tight or too loose for you. The one that suits you is the best.

I have met hundreds of people who have adjusted their diets. The recipes they have been able to stick to for more than half a year are all based on their original eating habits, and the change range does not exceed 30% at most. Those recipes that require you to completely give up sugar and oil, and eat ingredients you don’t like every time, are essentially anti-human. If you don’t stick to them for a long time, it is easy to mess up your own eating rhythm, and you will end up with more losses than gains.