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Is there really a "little long meat" eating order? Eat dinner like this and lose weight quickly

2022-09-16 06:51:01


Pictures originate from the network Graphic text has nothing to do with 3.Must eat protein Some friends dare not eat meat, eggs, fish and shrimp for dinner, etc., only eat "grass", the result is easy to be hungry at ninety o'clock at night, resulting in crazy turning over the refrigerator, or poking mobile phone takeaway software.


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末伏已到,露肉的季节只剩一个多月了,大家减肥减得怎么样了?鉴于很多朋友已经很重视“早餐要吃好”这个概念,那晚餐到底怎么吃也应该继续学习一下。

Given that dinner will be a very important meal for weight loss, how to arrange dinner, in order to be conducive to weight loss, but also to avoid hunger "eyes Venus"? Today's article will give you some practical small methods.

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First, it is best to eat at four o'clock in the afternoon.

趁着还没有特别强烈的饥饿感,先给胃里加点儿料,让大脑意识到它被关爱,能有效避免如果一直等到六七点钟才能开饭,导致的届时饥饿感抓狂、进食量猛增。热量不算高、营养密度高、升血糖速度慢、少量就能制造蛮久“肚里有食儿”感觉的食物是这个时候最适合的加餐食物。比如200-250毫升牛奶、150毫升低糖/无糖酸牛奶、一个中等大小的水果、一小把坚果、一个燕麦酸奶杯、一个寿司手卷、一个煮鸡蛋、一两块不要太咸的牛肉干等。

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第二,尽早吃晚餐,避免晚餐变“消夜”。

It is important to remember that whenever it is possible to eat dinner early, never deliberately delay it.Try not to eat anything after 8pm as much as possible.

第三,牢记“少长肉”的吃饭顺序。

Compared with eating staple foods from the beginning, there is actually a less long meat eating order: first eat vegetables, then eat meat, eggs, fish, etc., and finally eat staple food.

This sequence will help you feel full early and always feel full, without eating too much for this meal and the next meal.

这个办法,对于主食总是吃超量的“碳水爱好者”特别有效。在这个顺序指导下,具体每类食物该怎么吃呢?

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1.不吃甜食,不喝“肥宅快乐水”

“I don't like sweets,” he said to himself. “I don't let my brain be fooled by sweets.”

2.吃够蔬菜

一般情况下,两个拳头的蔬菜会让胃足够有充实感。不过要注意两件事:第一,薯类蔬菜算作半量的主食,所以千万别吃多;第二,少放烹调油,否则蔬菜也会成为长肉好帮手。

If you are eating a raw salad, try to use only vinaigrette, a little more than a spoonful. Beware of japanese-style sesame salad dressing, thond island sauce, mayonnaise and other fat content and added sugar are very high“Hidden heat.”.

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3.一定要吃蛋白质

Some friends did not dare to eat meat, eggs, fish, and shrimp for dinner. Instead, they only ate“Grass.” As a result, it was easy for them to get hungry at 90 o'clock at night, leading to frantic rummaging in the fridge or poking at their mobile phone's take-out app. With the right amount of protein, your stomach will empty more slowly, your hunger will come later and you will feel less empty.

另外,晚餐清淡不意味着纯素。只要选择纯瘦的肉、去皮的鸡鸭鱼虾、豆腐、蛋等脂肪含量相对少而蛋白质含量高的食物,进食量控制在掌心大小,是合理且应当的。豆腐是个好东西,可以考虑吃一些。

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4.只吃七八成饱

七八成饱大概就是你的进食速度已经明显缓慢下来的饱度。此时如果你站起来去厨房接杯水,会发现似乎已经有了满足感。这就意味着可以停筷子了。

5. Subtly replace staple foods

把白饭换成糙米,或至少一半是糙米;馒头换成全麦馒头,面条换成莜面。

Eat at most the amount of one fist you have.If you are not a master but are very large, then eat 1/2-2/3 of the amount of fists.

If you want to exchange rice noodles for corn, you can! A single stick of corn will do.If you want to change to sweet potatoes, you can also, a medium-sized sweet potato is enough, don't be a huge volume.

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6.一杯水+30分钟

If you can't do any of the above, at least have a glass of warm water before your meal, plus an extended meal lasting 30 minutes, with each bite thoroughly chewed until it's thin enough to swallow.

Of course, you can also choose low-calorie“Fake dinner” such as konjac noodles or meal replacers, but I really don't think you can do it every night. After all, the world's fireworks, is the joy of life, weight loss does not mean to sacrifice all the comfort of the habit.

(文/刘遂谦 科普工作者、临床营养师、中国营养学会会员)

(Beijing Youth Daily)