White collar diverse weight loss recipe design

You should consume 2400 kilocalories per day

The human body needs energy to maintain vital activities, and appropriate energy can maintain good health. Energy comes from the three major energy-providing nutrients in food: carbohydrates, fat and protein. Under normal circumstances, the energy consumed by healthy adults is balanced with the energy consumed. When the intake is greater than the consumption, the excess energy can be stored in the body in the form of fat, which will increase weight and gain weight over a long period of time; conversely, when the consumption is greater than the intake, the weight is reduced due to the consumption of energy in the body, causing weight loss and reduced resistance. Therefore, it is recommended to balance food intake and physical activity to maintain an appropriate or normal weight.

The daily energy needs of adults can be based on the recommended adult dietary energy intake for China residents. For example, office staff can arrange according to medium-energy meals, and the daily energy intake should be 2400 kcal. According to the energy distribution ratio of three meals, that is, breakfast is 30%, lunch is 40%, and dinner is 30%, then breakfast is about 720 kcal, lunch is about 960 kcal, and dinner is about 720 kcal. It can also be appropriately adjusted according to gender, age, weight, activity level, etc. during application.

Diversified meal design

Mushroom vegetarian vegetable bun

Mushroom vegetarian dish bag is suitable for three meals in the morning, lunch and evening. Its energy is only 187 kilocalories, but it is actually a classic work of pairing pasta with vegetarian dishes. It is an excellent choice to pair it with red dates and longan porridge, pumpkin porridge or sauce skeleton.

Tomato and egg paste

Even people with anorexia feel their stomachs open when they see tomatoes and eggs on the table. Yes, no one doesn't love tomato and egg shame. Northerners with pasta complex will regard it as a source of homesickness; southerners will start to fall in love with pasta from a bowl of noodle soup.

asparagus

Gracilaria lemaneiformis is regarded as the king of mix and match dishes. It can be paired with spicy vegetarian tripe, red-oil lotus root slices, mutton kebabs and other "heavy-flavored" dishes to balance energy intake; it can also be paired with white porridge, millet porridge, spinach and lean meat porridge to form an upgraded version of the "nutritional and healthy set meal".

Mutton vermicelli soup

Fans of mutton vermicelli soup should be concentrated during lunch and dinner periods. The mutton vermicelli soup looks ordinary, and the taste of the dishes is the most tempting. The mutton is delicious, the vermicelli is tender and smooth, and the soup is fragrant... After a bowl of hot soup is put into the stomach, people can't help but think, should they have another bowl?

sauce skeleton

Don't think that meats such as sauce skeleton are the king of calories. As long as the matching is reasonable, sauce skeleton is also a table star. Nutrition experts say that when making a set meal, dishes with close energy can be exchanged. So when you decide to use sauce bones to go with porridge and steamed buns, you can also replace it with spicy vegetarian tripe and mutton kebabs.

pan-fried bun stuffed with

Everyone loves the inclusiveness of Shengjian Bao. It is both vegetarian and meat-eating, and meets the eating and drinking needs of light and heavy-tasting diners. There is almost no need to consider any energy factors when eating it. The only thing you need to think about is how many do you need to eat to satisfy it?

Cereal and coarse grains

buckwheat

Traditional medicine believes that buckwheat has a sweet and flat nature and has the effects of strengthening the spleen and replenishing qi, appetizing and broadening the intestines, and promoting digestion and resolving stagnation. Buckwheat is rich in lysine, which is a very important essential amino acid that is not found in general grains. Buckwheat contains rutin (vitamin P) that is not found in other grains. It can reduce microvascular fragility and permeability, and has good preventive and therapeutic effects on cerebral vascular sclerosis, cardiovascular disease and improvement of vision. etc.; the effects of biofannoids on improving human immunity and other physiological