What can I eat to lose weight

Healthy weight loss method of eating a diet --- what can be useful food for weight loss

Many worry that the body-fat or fat, total fat that will not eat vegetables, so the vegetables are non-selective, uncontrolled eating. In fact, over-consumption of vegetables containing high-carbohydrate, excess carbohydrates in the body will be converted into stored fat.

In that case, start your diet to lose weight, which you should eat this food?

Cucumber cucumber contains the acid alcohol, contribute to the suppression of a variety of foods in the body of carbohydrates into fat.

Turnip turnip containing ingredients spicy mustard oil, and promote fat metabolism, could have been avoided in the subcutaneous fat accumulation.

Leek chives in Containing fiber more digestible and does not facilitate peristalsis, a stronger role in the purge.

Whole wheat heat pack: 65 cards / film

Whole wheat bread bag is the lowest in calories, if you do not enjoy is no package, on the recommendation of your breakfast or tea time to eat whole grains a package filled Tiandu Zi!

Heat broccoli: 40 card / Cup

Broccoli with a rich high-fiber components, with tomato, onion, green pepper, and other material into a thin soup to pot, very hungry when effective, low-card and Bao Du.

Heat asparagus: 66 card / pound

Asparagus is rich in vitamins A and C, used to make salad a good choice, or during leisure to do a cup of cooked asparagus pot, watching TV when the music can be when to eat snacks, health and not fat.

Eggplant heat: 19 card / Banwan

Scientific research has pointed out that the eggplant in a dinner can prevent the absorption of fat to play a role, at the same time contains vitamins A, B and C, who say the Department of weight loss on a useful and tasty food.

Chicken chicken grades a lot of weight loss menu designated dishes, peeled, of course, food, lower the heat. 3 ounces of chicken only 4.1g fat, more than half the calories of beef and pork even lower.

Heat seafood: tuna flooding card 135 / 1 / 4 cup salmon cards 70 / 1 oz

Lentils calories: 232 cards / Cup

If Lvye Cai with food, you can speed up the body's metabolism.

Orange calories: 50 cards / 000

Orange with natural sugars, fiber and a low number of cards is used in place of candy, cakes, cookies, and so the best choice for dessert.

Wax gourd wax gourd rich in protein, crude fiber, calcium, phosphorus, iron, carotene, and so on. Alcohol containing acid can prevent the accumulation of body fat.

Celery contains vitamins A and C, but for most of the moisture and cellulose, so the heat is low, not afraid to eat more fat.

Mushrooms mushrooms contain more than 30 kinds of enzyme and 18 amino acids, 8 essential amino acids, with a 7. Nucleic acid contained in the material, can inhibit the increase in cholesterol, so you may lose weight.

Green bean sprouts and more modern lack of cellulose, so eat more healthy and beneficial to the bean sprouts. When adding a little vinegar speculation in order to prevent the loss of B vitamins, it can also enhance the role of weight loss.

Onion ring with onion and garlic sulfur compounds such as amino acids, lipid can, brittle blood vessels are softening, skin care and beauty, to promote the epidermal cells in the blood of oxygen absorption and enhance the ability to repair skin.

Vinegar is acidic vinegar can soften blood vessels to remove blood lipids, blood pressure, arteriosclerosis, coronary heart disease, the benefits are obese. However, there are synthetic vinegar and vinegar brewing vinegar, we should be making the selection of vinegar.

This is the method of eating a healthy diet to lose weight, what can I lose weight --- for good food.
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　　健康减肥方法之吃什么可以减肥一 --- 对减肥有益的食物

　　许多身体偏胖或担心发胖的人，总认为吃蔬菜不会发胖，因而对蔬菜往往不加选择、不加控制地食用。实际上，过多地食用含有碳水化合物高的蔬菜，过剩的碳水化合物也会在体内转化为脂肪储存起来。

　　那么，在你开始实施饮食减肥时，你应该吃哪些食物呢？

　　黄瓜　黄瓜中含有的丙醇二酸，有助于抑制各种食物中的碳水化合物在体内转化为脂肪。

　　白萝卜　白萝卜含有辛辣成分芥子油，促进脂肪新陈代谢，可避免脂肪在皮下堆积。 　　

　　韭菜　韭菜中含纤维较多且不易消化，可促进肠蠕动，有较强的通便作用。

　　全麦包　热量：６５卡／片

　　全麦包是面包中最低热量，如果你是无包不欢的话，就建议你早餐或者ｔｅａ ｔｉｍｅ吃个全麦包填填肚子！

　　椰菜　热量：４０卡／杯

　　椰菜含丰富高纤维成分，配合番茄、洋葱、青椒等材料可煲成瘦身汤，肚子饿的时候很管用，低卡又饱肚。

　　芦笋　热量：６６卡／磅

　　芦笋含丰富维他命Ａ同Ｃ，用来做沙拉是个不错之选，或者闲时煲熟做一杯芦笋，看电视听歌时可当小食充饥，健康又不会肥。

　　茄子　热量：１９卡／半碗

　　有科学研究指出茄子在一顿正餐中可以发挥阻止吸收脂肪作用，同时蕴含维他命Ａ、Ｂ及Ｃ，对减肥人士讲系一种好吃又有益食物。

　　鸡肉　鸡肉系好多减肥餐单的指定菜式，当然去皮食用，热量更低。３盎司鸡肉只有４．１ｇ脂肪，比半份牛肉同猪肉的热量还要低。

　　海鲜　热量：水浸吞拿鱼１３５卡／１／４杯，三文鱼７０卡／一盎司

　　扁豆　热量：２３２卡／杯

　　若配合绿叶菜食用，可以加快身体的新陈代谢。

　　橙　热量：５０卡／个

　　橙含天然糖分、多纤维又低卡，是用来代替糖果、蛋糕、曲奇等甜品的最佳选择。

　　冬瓜　冬瓜含有丰富的蛋白质、粗纤维、钙、磷、铁、胡萝卜素等等。内含丙醇二酸，可阻止体内脂肪堆积。

　　芹菜　含有维他命Ａ及Ｃ，但大部分为水分及纤维素，所以热量很低，吃多了不怕胖。

　　香菇　香菇含有３０多种酉每和１８种氨基酸，其中人体必需的８种氨基酸，就含了７种。所含核酸物质，可以抑制胆固醇的增加，所以可减肥。

　　绿豆芽　现代人多缺少纤维素，所以多吃绿豆芽对健康有益。炒时加入一点醋，以防维他命Ｂ流失，又可以加强减肥作用。

　　洋葱　洋葱含环蒜氨酸和硫氨基酸等化合物，能降血脂，对脆性的血管有软化作用，并可护肤美容，能促进表皮细胞对血液中氧的吸收，增强肌肤修复能力。

　　醋　醋具酸性，可软化血管，清除血脂，对高血压、动脉硬化、冠心病、肥胖者均有益处。但醋有合成醋与酿造醋，我们应挑选酿造醋。

这是健康减肥方法之吃什么可以减肥一 --- 对减肥有益的食物。

Weight loss can not eat the food

In the autumn, and to the people of weight loss a good day, although many people preferred to go on a diet to lose weight, but often have little effect. That's why we eat are "slimming food" in the end not only failed to lose weight, but it is also a fertility? The reason is that supermarkets can be some of the apparent weight loss diet food is our greatest nemesis. Let us - they "pulled" out of it.

1. Eat "oil" too much

The fat diet is bad, and in order to prevent fat, it is necessary to less involved in high-fat foods. To eliminate fatty foods, said the white is less oil, oil use medical terminology as "fat" and vegetable oil and animal fat are, vegetable oil is pure fat and fat of the major components of fat, fat also found in lean meat, internal organs, Eggs, milk, soy products and even food, certain vegetables, (such as: candida) have a certain amount of fat.

2. Eat more carbohydrates

1 gram of carbohydrate or 1 g protein produced only 4 kilo-calories, 1 gram of fat and 9 kilocalories productive, so eat more fat is equal to eat a lot of carbohydrates or protein. Vegetable oil than the equivalent weight of fat contained more fat, because fat in addition to fat, but also contain water, protein, fibrous tissue. Some people say: "I do not Chi Feirou, eat vegetable oil, fat can be avoided." Essentially a misunderstanding, melon seeds, peanuts, walnuts, pine nuts, hazelnut and summer fruits such as nuts, food ingredients almost half of the fat . Some people love to eat these foods is equivalent to eating a lot of fat. -Some restaurants, cooking oil increases, Chu Guo cooking time but also to look out onto oil-all kinds of "boiled fish", "Shui Zhurou", "Xiang Laxie" in essence " Cooking oil, "eating into the oil can not be over.

Carbohydrate digestion by the gut into a single sugar (glucose, fructose and galactose) was Xishouruxue, was part of the organization have direct access to energy for human needs, stored in a part of the cell, if there is one extra sugar, Will be stored in the fat in the body. The carbohydrate-containing food grain, beans, milk, fruits, dried fruits and vegetables.

The previous low standard of living of poor non-staple food, most people eat every meal staple half a catty on April 2 it is not unusual now to improve the standard of living, good non-staple food, and also a staple food for over half a catty 42 a. Some people eat too much fruit, especially food with high sugar content of fruit (bananas, persimmons, grapes, litchi), an increase of carbohydrate intake.

3. Excessive protein

Protein is also an material and energy production, if eating more food into the energy demand exceeds the human body, or stored fat. Protein-containing food for more meat, eggs, milk, soy category, food, vegetables and fruits have a small amount of protein.

Protein-rich food (meat, eggs, milk, soy beans) are high-fat, the food will eat more fat to eat as much. The protein product of the metabolism excretion from the kidney, eat more protein will increase the burden on the kidneys, more than a metabolite of renal excretion of the ability to create "azotemia" hazardous to health.

4. Snacks, desserts +

Some people like to eat snacks, drink sweet drinks, in particular, are boring life when watching television or eating snacks and more. Snacks in carbohydrates, protein, fat, almost all of the ingredients.

Equal to the energy to eat snacks, some snacks also very high energy, such as nuts, oily foods, bananas, pistachios, cashew nuts, potato chips, extruded starch-containing foods, candies, dried fruit, fruit, sweet sugary drinks, Dried beef, fish protein, energy consumption can not be generated, in the form of fat to be stored.

5. Drink too much

Wine is produced High-calorie beverages, 1 gram of alcohol heat kcal productive 7, second only to the fat middle of the heat, beer in the degree of alcohol, though only about 3%, 11% of the sugar in degrees, and drink beer The amount is much greater.

A bottle of beer produced heat equivalent to 100 grams of grain production of heat, drink much the same as eating a lot of food, excess energy in the form of fat to be stored.

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.减肥不可以吃的食物
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秋天到了，又到了人们减肥的好日子了，虽然不少人都以节食为首选的减肥方法，但是往往效果甚微。那为什么我们吃的都是一些“减肥食品”到最后不但没有成功减肥，反而还增肥了呢？原因就在于超市里的一些貌似可以减肥的食品其实是我们减肥的最大克星。就让我们——把它们“揪”出来吧。

问题1.吃“油”太多

脂肪是减肥的大忌，而为了防止发胖，就要少涉入脂肪含量高的食物。杜绝脂肪类食品说白了就是少吃油，油用医学术语称之为“脂肪”，植物油和动物油都是脂肪，植物油是纯脂肪，肥肉的主要成分脂肪，脂肪还存在于瘦肉、内脏、蛋、奶、豆制品、甚至粮食里、某些蔬菜里（如：毛豆）都有一定量的脂肪。

问题2.多吃碳水化合物

1克碳水化合物或1克蛋白质只产生4千卡热量，而1克脂肪能产9千卡热量，所以多吃一点脂肪等于多吃很多的碳水化合物或蛋白质。植物油比同等重量的肥肉所含的脂肪要多，因为肥肉中除了脂肪外还含有水分、蛋白质、纤维组织。有人说：“我不吃肥肉，只吃素油，可以避免肥胖。”实质上是一种误解，瓜子、花生、核桃、松子、榛子、夏果等这些硬果类食物的成分几乎一半是脂肪。有人爱吃这些零食也等于吃了很多脂肪。有些素菜馆，做菜的油越来越大，炒菜出锅时为了好看还要洒明油，各种素“水煮鱼”、“水煮肉”、“香辣蟹”实质上是“油煮”，吃进的油不可能不超量。

碳水化合物经肠道消化变成单糖（葡萄糖、果糖、半乳糖）后被吸收入血，一部分被组织直接利用产生能量供人体需要，一部分储存在细胞里，如果还有多余的单糖，就会变成脂肪储存在机体中。含碳水化合物的食物有粮食、豆类、奶、水果、干果、蔬菜。

以前生活水平低的时候副食差，一般人每顿饭吃主食四两半斤是很平常的，现在生活水平提高了，副食好了，主食还吃四两半斤就超量了。有人吃水果太多，尤其吃含糖高的水果（香蕉、柿子、葡萄、荔枝），也增加了碳水化合物的摄入量。

问题3.过量蛋白质

蛋白质也是一种产能量的物质，如果吃多了，食入的能量超过了人体需要量，储存起来的还是脂肪。含蛋白质的食物多为肉类、蛋类、奶类、黄豆类、粮食，蔬菜和水果也有少量的蛋白质。

含蛋白质丰富的食物（肉、蛋、奶、黄豆）都含高脂肪，这些食物吃多了脂肪也会随着吃多了。蛋白质的代谢产物要从肾脏排泄，蛋白质吃多了会加重肾脏的负担，代谢产物超过了肾脏的排泄能力会造成“氮质血症”，对身体有害。

问题4.零食+甜品

有些人喜欢吃零食，喝甜饮料，尤其是感到生活乏味或看电视时吃过多的零食。零食中碳水化合物、蛋白质、脂肪的成分几乎都有。

吃零食等于吃能量，有些零食的能量还很高，比如硬果类食物含油多，香蕉、开心果、腰果、薯片、膨化食品含淀粉多，糖果、干果、果脯、甜饮料含糖多，牛肉干、鱼片含蛋白质多，产生的能量消耗不了，就会以脂肪的形式储存起来。

问题5.喝酒太多

酒是产生高热量的饮料，1克酒精能产7千卡热量，仅次于脂肪产的热量，啤酒中的酒精度数虽然只有3％左右，但还有11％的含糖度数，而且喝啤酒的量要大得多。

一瓶啤酒产的热量相当于100克粮食产的热量，酒喝得多就等于多吃很多食物，多余的能量还会以脂肪的形式储存起来。

Weight loss diet - Flammulina

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Health Net of weight loss - weight loss diet in the series of mushrooms, dried mushrooms containing 8.87% protein, carbohydrate 60.2%, crude fiber amounted to 7.4 percent.


Money hair scientific name Flammulina handle bacteria, commonly known bacteria Constitutive Park, mushrooms, black mushrooms, and so on. Flammulina widely distributed in nature, China, Japan, Russia, Europe, North America, Australia and other places are distributed. In north China's Heilongjiang, Yunnan south, from east Jiangsu, west of Xinjiang are suitable for the growth of mushrooms.

Flammulina does not contain chlorophyll, photosynthesis does not have and can not manufacture carbohydrates, can be completely in the dark in the growth medium must be ready to absorb organic matter, such as carbohydrates, protein and fat degradation products, nutrition saprophytic -It is a heterotrophic organisms, the burden is a fungus. Flammulina timber is a saprophytic bacteria, the growth in Liu Yi, Yu, such as broad-leaved poplar tree stumps and dry on.

Flammulina its Jungaihuanen, brittle stems, nutritious, delicious taste is well known to the world. It has been determined, the mushrooms are very rich in amino acids, especially lysine content of the particularly high lysine with the promotion of children's mental development.

Dried mushrooms containing 8.87% protein, carbohydrate 60.2%, crude fiber amounted to 7.4 percent.

Flammulina is not only a delicious food, health food is good. High Flammulina amount of zinc, and the promotion of children's mental development and the role of the brain, known as "mushroom puzzle." In Japan, to become flammulina child health and intellectual development of the necessary food. Flammulina not only disease but also conducive to the beauty and weight loss. Flammulina with mushrooms, mushroom, mushroom, and other types of edible fungus, is a very nutrient-rich high-protein, low-fat food fungi. Flammulina often eat to reduce cholesterol, high blood pressure and the prevention of cardiovascular disease, so foreign countries have called for Flammulina "mushroom weight loss." Recent studies also show that the mushrooms contained a substance with a good anti-cancer effect. Regular consumption of mushrooms, but also to combat canker.
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健康减肥网之-减肥食谱系列之金针菇，金针菇干品中含蛋白质8.87%，碳水化合物60.2%，粗纤维达7.4%。


金针菇学名毛柄金钱菌，俗称构菌、朴菇、冬菇等。金针菇在自然界广为分布，中国、日本、俄罗斯、欧洲、北美洲、澳大利亚等地均有分布。在我国北起黑龙江，南至云南，东起江苏，西至新疆均适合金针菇的生长。

金针菇不含叶绿素，不具有光合作用，不能制造碳水化合物，完全可在黑暗环境中生长，必须从培养基中吸收现成的有机物质，如碳水化合物、蛋白质和脂肪的降解物，为腐生营养型，是一种异养生物，属担子菌类。金针菇是一种木材腐生菌，易生长在柳、榆、白杨树等阔叶树的枯树干及树桩上。

金针菇以其菌盖滑嫩、柄脆、营养丰富、味美适口而著称于世。据测定，金针菇氨基酸的含量非常丰富，尤其是赖氨酸的含量特别高，赖氨酸具有促进儿童智力发育的功能。

金针菇干品中含蛋白质8.87%，碳水化合物60.2%，粗纤维达7.4%。

金针菇既是一种美味食品，又是较好的保健食品。金针菇含锌量非常高，有促进 儿童智力发育和健脑的作用，被誉为“益智菇”。在日本，金针菇成为儿童保健和智力开发的必需食品。金针菇不但能防病，还利于美容、减肥。金针菇同蘑菇、香菇、平菇等食用菌类一样，是一种营养极为丰富的高蛋白、低脂肪的菌类食物。经常吃金针菇能降低胆固醇，预防高血压及心血管疾病，所以国外有人称金针菇为“减肥菇”。最近研究又表明，金针菇内所含的一种物质具有很好的抗癌作用。经常食用金针菇，还可防治溃疡病。

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Health Net of weight loss - weight loss diet in the series of mushrooms, dried mushrooms containing 8.87% protein, carbohydrate 60.2%, crude fiber amounted to 7.4 percent.


Money hair scientific name Flammulina handle bacteria, commonly known bacteria Constitutive Park, mushrooms, black mushrooms, and so on. Flammulina widely distributed in nature, China, Japan, Russia, Europe, North America, Australia and other places are distributed. In north China's Heilongjiang, Yunnan south, from east Jiangsu, west of Xinjiang are suitable for the growth of mushrooms.

Flammulina does not contain chlorophyll, photosynthesis does not have and can not manufacture carbohydrates, can be completely in the dark in the growth medium must be ready to absorb organic matter, such as carbohydrates, protein and fat degradation products, nutrition saprophytic -It is a heterotrophic organisms, the burden is a fungus. Flammulina timber is a saprophytic bacteria, the growth in Liu Yi, Yu, such as broad-leaved poplar tree stumps and dry on.

Flammulina its Jungaihuanen, brittle stems, nutritious, delicious taste is well known to the world. It has been determined, the mushrooms are very rich in amino acids, especially lysine content of the particularly high lysine with the promotion of children's mental development.

Dried mushrooms containing 8.87% protein, carbohydrate 60.2%, crude fiber amounted to 7.4 percent.

Flammulina is not only a delicious food, health food is good. High Flammulina amount of zinc, and the promotion of children's mental development and the role of the brain, known as "mushroom puzzle." In Japan, to become flammulina child health and intellectual development of the necessary food. Flammulina not only disease but also conducive to the beauty and weight loss. Flammulina with mushrooms, mushroom, mushroom, and other types of edible fungus, is a very nutrient-rich high-protein, low-fat food fungi. Flammulina often eat to reduce cholesterol, high blood pressure and the prevention of cardiovascular disease, so foreign countries have called for Flammulina "mushroom weight loss." Recent studies also show that the mushrooms contained a substance with a good anti-cancer effect. Regular consumption of mushrooms, but also to combat canker.
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健康减肥网之-减肥食谱系列之金针菇，金针菇干品中含蛋白质8.87%，碳水化合物60.2%，粗纤维达7.4%。


金针菇学名毛柄金钱菌，俗称构菌、朴菇、冬菇等。金针菇在自然界广为分布，中国、日本、俄罗斯、欧洲、北美洲、澳大利亚等地均有分布。在我国北起黑龙江，南至云南，东起江苏，西至新疆均适合金针菇的生长。

金针菇不含叶绿素，不具有光合作用，不能制造碳水化合物，完全可在黑暗环境中生长，必须从培养基中吸收现成的有机物质，如碳水化合物、蛋白质和脂肪的降解物，为腐生营养型，是一种异养生物，属担子菌类。金针菇是一种木材腐生菌，易生长在柳、榆、白杨树等阔叶树的枯树干及树桩上。

金针菇以其菌盖滑嫩、柄脆、营养丰富、味美适口而著称于世。据测定，金针菇氨基酸的含量非常丰富，尤其是赖氨酸的含量特别高，赖氨酸具有促进儿童智力发育的功能。

金针菇干品中含蛋白质8.87%，碳水化合物60.2%，粗纤维达7.4%。

金针菇既是一种美味食品，又是较好的保健食品。金针菇含锌量非常高，有促进 儿童智力发育和健脑的作用，被誉为“益智菇”。在日本，金针菇成为儿童保健和智力开发的必需食品。金针菇不但能防病，还利于美容、减肥。金针菇同蘑菇、香菇、平菇等食用菌类一样，是一种营养极为丰富的高蛋白、低脂肪的菌类食物。经常吃金针菇能降低胆固醇，预防高血压及心血管疾病，所以国外有人称金针菇为“减肥菇”。最近研究又表明，金针菇内所含的一种物质具有很好的抗癌作用。经常食用金针菇，还可防治溃疡病。

Chi Xiaodou wax gourd skin of the benefits of weight loss

Middle age, most people will gradually obese, a variety of reasons, such as: lack of labor, poor metabolism, eating and drinking, over-nutrition, the formation of subcutaneous fat accumulation. Obesity can be broadly classified into three types: thick waist, potbellied, the lower abdomen to relax. The different obesity, using different therapeutic programs before it can be satisfied with the results.

The thick waist:

Eating three meals a day should be proper arrangements for those who do not eat less digestible meat, poultry, eggs food, even eat, should eat Chinese food, eat dinner is easy to fertility. Dinner should be vegetables, fruit-based, full eight first-served basis. Do not go to bed after dinner at the dinner and go to bed between at least 3 hours interval. Remember: Do not Zuichan and as a result of supper.

Potbellied people:

As the normal nutritional intake too much, consume too few calories, "import" does not balance, resulting in excessive accumulation of nutrients in the stomach before it "rise." To make "big belly" to become "slim", the key is to change the daily diet, take on the whole, "more meat-less, eat as much as possible". Ting Shi best weekly meal. Ting Shi when not to make the stomach by the "aggrieved", a small amount of fruit to eat.

Relaxation of the lower abdomen:

The main reason is that too much water. Too much water will increase the burden on the kidneys and bladder, resulting in lower abdomen to relax. In order to suit the remedy should be to strictly control the amount of drinking water per day. When a small amount of water each time, not to be "swig."

Small diet recipes

Xianbansanpi:

Xi Guapi 200 grams, 200 grams of cucumber skin, the skin 200 grams of wax gourd. Xi Guapi will scrape the wax skin, hair wax gourd skin scrape skin, skin and cucumber together in the pot Zhuo water until cooled and cut into strips, Add a little salt, MSG, food Zhuangpan. Can often eat with a wet heat, the weight loss effect.

Chi Xiaodou porridge:

Chi Xiaodou 30 grams, 50 grams of japonica rice. Chi Xiaodou will, washed japonica, Ru Guo, Zhu Zhi-meter plus water into a rotten porridge. 2 times a day for eating dinner early, Jiu Fu Lee can be wet, spleen, weight loss.

Yan porridge:

50 grams of oatmeal. Add the oatmeal pot, add water to be open water, mixing soft-cooked Zhu Zhi. Or 250 ml of milk and oatmeal to Zhuzhou. Once a day, taking breakfast. With lipid-lowering, the role of weight loss for obesity, hyperlipidemia, coronary heart disease patients and health care are day-to-day use.
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冬瓜皮赤小豆对减肥的好处
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人到中年，大多数人会渐渐肥胖起来，其原因多种多样，如：缺乏劳动，代谢不畅，大吃大喝，营养过剩，形成皮下脂肪堆积。肥胖大致可以分为三种类型：腰身粗壮、大腹便便、小腹松弛。针对不同的肥胖，采用不同的食疗方案，可以收到满意的疗效。

腰身粗壮的人：

一日三餐的饮食应当妥善安排，少吃那些不易消化的肉、禽、蛋类食品，即使要吃，也应中餐吃，若晚餐吃则容易增肥。晚餐应当以蔬菜、水果为主，八分饱即止。晚餐后别急于睡觉，晚餐与睡觉之间至少要间隔3小时。记住：千万别因嘴馋而吃夜宵。

大腹便便的人：

由于平时营养摄入太多，热量消耗过少，“进出口”没有平衡，致使过多的营养物质堆积在腹部才使它“异军突起”。要让“大腹”变得“苗条”，关键是改变平日的饮食结构，总体上把握“少荤多素，尽量少吃”的原则。最好每周停食一餐。停食时为了不使肠胃受“委屈”，可少量吃点水果。

小腹松弛的人：

其主要原因是饮水过多。过多的水分会增加肾脏和膀胱的负担，以致使小腹松弛。为了对症下药，应当严格控制每天的饮水量。喝水时每次少量，切忌“痛饮”。

食疗小菜谱

鲜拌三皮：

西瓜皮200克，黄瓜皮200克，冬瓜皮200克。将西瓜皮刮去蜡质外皮，冬瓜皮刮去绒毛外皮，与黄瓜皮一起，在开水锅内焯一下，待冷却后切成条状，放入少许盐、味精，装盘食用。可经常食用，具有清热利湿、减肥之效。

赤小豆粥：

赤小豆30克，粳米50克。将赤小豆、粳米洗净、入锅，加清水煮至米烂成粥。每日2次，作早晚餐食用，久服可利水湿、健脾、减重。

燕麦片粥：

燕麦片50克。将燕麦片放入锅内，加清水待水开时，搅拌煮至熟软。或以牛奶250毫升与燕麦片煮粥即可。每日一次，早餐服用。具有降脂、减肥作用，适用于肥胖、高脂血症、冠心病患者及健康者日常保健用。

Food and heat meters three (to provide users)

Food and heat meters


The third category is very high calorie food, we do not eat the best recommendations
Main meal:
640 curry rice card
Fried rice mixed card 781-800
Yang Chunmian 392 card
540 beef noodle card
Italy face 1 470 grams of about 500 - 700 card
860 assorted fried noodles card
Mustard pork noodle bowl of 400 cards
A bowl of noodles 385 card
Baked seafood 357 calories
Ham dinner 690 calories
Deep-fried meat 302 calories
Beef vegetable soup 362 calories
Fort hot dog kilocalories 263
Mi even saddle? Nbsp; 227 calories
Chicken rice 713 calories
1 pork chop with rice noodle bowl 480 calories
Chaos 560 calories a bowl of noodles 1!!!
1 pork noodle bowl 440 calories
1 package instant noodles 100g 470 card

Staple food:
Pancake 100 grams of 333 cards
Dumplings (10) 420 card
Spring rolls 100 grams of 463 cards
Shaobing 100 grams of 326 cards
100 grams of 335 fans Card
Fentiao 100 grams of 336 cards
Meat Porridge bowl of rice noodles Cards 350
Guangdong congee 400 card
皮蛋瘦肉粥a bowl of 367 cards
Yuba Paper 100 g 489 card
Yuba 100 grams of 489 cards
Dou Fupi 100 grams of 409 cards
100 grams of dried sweet potato 612 card
100 grams of potato powder 337 card
100 grams of sweet potato powder 336 card
100 grams of barley 307 card
Mung beans Convexity a 320 card


Meat:
3, two ducks (120 grams) 1 356 card
˙ fried pork (140 g) 440
100 grams of ham, 320 card
100 grams of sausage 508 card
2 wax intestinal fried ˙ 310
Pork (fat) 100 grams of 816 cards
Pork (neck blood) 90 g 576 card
Pork (rib meat) 96 g 568 card
Pork (soft Wu Hua) 85 g 349 card
Pork (Wu Hua hard) 79 g 339 card
Pork (former Tibang) 67 g 338 card
100 grams of 445 beef-song card
100 grams of beef jerky 550 card
A chicken wings (200g) 422 calories
320 card grouper 57 grams protein 19.5g


Snacks: (enemy of weight loss = calories snacks)
100 g brown sugar 389 card
100 grams of crystal sugar 397 card
Popcorn 100g 459 card
Cents shrimp Flavor (large packet 1) 432 card
Shrimp flavor to a pack of 102 grams to 460 cards
Kao Yumi (1 packet) 524 card
100 grams of chocolate a card of about 550 or so
100 grams of popcorn 459
100 grams of potato chips 555
Passenger and goods cans crisps Green Card 1072
Passenger and goods cans crisps 840 large silver card
Goods Potato Chips off the green, red, orange Xiaoguan 340
Potato chips (1 box / 1) 1072 card / 11 card
130 grams of potato chips 700 card
Ziziphus jujuba per 100 grams of edible Department of Energy is 322 calories
Of a nuclear-free sweet dates for each 100 grams of edible Department of Energy is 320 calories
100 grams of seeds 564 calories (50% fat)
Hui, pine nuts 100g 698 card
Pine nuts (fried) 31 g 619 card
Sunflower seeds (fried) 52 g 616 card
Hui, sunflower seeds 100g 606 card
Hazelnut (speculation) hazelnut Hui 100g 542kk
Peanut (speculation) 100 grams of 581 cards
100 grams of walnut 627 card (about 58% fat)
15 cashew nuts (30 grams) 100g 510 card
Fan seeds (fried) 100 grams of 566 cards
Xigua Zi (speculation) 100 grams of 555 cards
Almond 100 grams of about 514 card large almond 18 150 card
Ginkgo 100 grams of 355 cards
Chestnut (dry) 73 g 345 card
Alligator (dry) 100 grams of 344 cards
Wu Xiangdou 100 grams of dry 380 calories
100 grams of beef jerky 475 calories
100 grams of raisins 307-350 card
Apple Pro 100 grams of 336 cards
Peach 100g candied 310 card
100g candied watermelon 305 card
Xingfu 100 grams of 329 cards
Guo Danpi 100 grams of 321 cards
Longans 100 grams of meat, 313
100 grams of squid wire 380 calories
Cranberry Pie 150 grams of 470 cards
Sally feeding shellfish (100g) of about 430 kilocalories
Fresh fruit, eggs oil a large piece of 300 kcal
Biscuits (100g) of about 470-500 calories
vc biscuit: 100 grams of fat 39.7g card 572
Calcium milk biscuit: 100 grams of fat 13.2g card 444
Cookies: 100 grams of fat 31.6g card 546
100 grams of calcium milk biscuits 446 card
100 grams of soda crackers 408 card 7.7
100 grams of biscuits Aviv 528 card
Pineapple beans: 100 grams of 392 cards 2.1g fat
100 grams of milk toffee 366 card
Dan Tong vanilla: Trumpet: 230 card 7 grams of fat: 10 grams fat 350 large card: 410 cards 12 grams of fat
Dan Tong chocolate: 240 cards, 8 grams fat: 11 grams fat 360 card
Green strength orange juice (cold) 510 can 900cc
Green power Guava juice (cold) 510 can 900cc
Ruth Fisher (cold) 350 350 grams
Peanut milk (cold) 600 340 grams
Red bean cake flour (cold) 300 260 grams
Hui, peanut soup (Hot Commodities) 560-580 320 grams
Eight-treasure (Hot Commodities) 440 380 grams
Sesame milk tea (hot goods) a pot of 345
Golden ARMS wisky 1150 500cc
Dried Ginseng liquor (alcohol) 575 300ml
Boliden up-B (wine) bottle of 705
White wine (wine) 450 0.6L
Crispy chocolate ice cream heavyweight + 250-350
Whole milk ice cream, yogurt ice cream 180-200


Chinese Western-style bread, heat the Confections
Bran Muffins 5oz (140 grams) 21 grams fat, 405 card
Poppy muffins 5oz 495 card 22 grams of fat
Cheesecake 1 cake (9'''''''''''''''' dia) 3400 Card 214 grams of fat
Carrot cake 1 cake (10'''''''''''''''' dia) 6100 Card 328 grams of fat
A chocolate cake 320 calories
Cheese bread and a 420 kcal
Bread (butter) 100 grams of 330 cards
Bread (French horn) 100 grams of 375 cards
Bread (circle coconut): 100 grams of 320 cards
Bread (multidimensional) 100 grams of 318 cards
Dried bread and 100 grams of a 360 card
Tao Su: 100 grams of fat 481 card 22G
Crisp chicken: 100 grams of fat 13.4g card 436
Beijing-crisp 100 grams of yellow cards 490
481 Walnut crispbread 100g card
Fissidens crisp 100 grams of 511 cards
Qisu 100 grams of 499 cards
Ma and 100 grams of Krusty 436 card
Fuk Loi 100 grams of crisp 465 card
Yang and crisp 100 grams of 417 cards
Cake yolk 100 grams of 386 cards
Ma brittle eggs 100g 452 card
100 grams of fried sesame oil card 407
Cakes and pastry 100 grams of 426 cards
100 grams of 512 openings laugh card
Scleroderma cake 100g 470 card
Goose 100 grams of 461 volumes of oil card
Sugar cake mix 100 grams of 453 cards
Ma Hong cake 100g 401 card
Ma bake cake 100g 397 card
Mung bean cake 100g 350 card
100 grams of beans flowering 446 card
Beijing 8 100 grams of 435 cards
100 grams of cake top 435 card
Gentiana: 100 grams of 524 cards 31.5g fat
Moon (Zaoni): 100 grams of fat 15.7g card 424
Moon (bean paste): 100 grams of 405 cards 14.6g fat
Moon (five-jen) 100 grams of 416 cards
Cakes (fruit cream filling) 100 grams of 441 cards
Moon (pine nut butter) 100 grams of 438 cards
Moon cakes (a hundred points birthday feast) 100 grams of 426 cards
Moon (bean paste): 100 grams of 405 cards 14.6g fat
Jiao lap 100 544 card
Glutinous rice: 100 grams of 439 cards 11.7g fat
Wangao 100 grams of 332 cards
100 grams of lotus root starch 371 card
Volume 100 grams of delicious Krusty 368 card
100 grams of cannabis honey 367 card
100 grams of sweet-scented osmanthus lotus root starch 344 card
Poria folder cake 100g 332 card
Cake (steamed) 100 grams of 320 cards
Li bean jelly 100 grams of 300 cards
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食物热量表


第三类是热量极高的食物，建议大家不吃为妙
主饭：
咖喱饭 640卡
什锦炒饭 781-800卡
阳春面 392卡
牛肉面 540卡
意大利面1份470克约500- 700卡
什锦炒面 860卡
榨菜肉丝面 一碗 400卡
炸酱面 一碗 385卡
焗海鲜 357大卡
火腿饭 690大卡
炸肉片 302大卡
牛肉蔬菜汤 362大卡
热狗堡 263大卡
什宓鞍?nbsp;227大卡
鸡肉饭 713大卡
排骨饭面1碗 480大卡
混沌面 1碗 560大卡 !!!
肉丝面1碗 440大卡
方便面 1包 100g 470卡

主食：
煎饼100克 333卡
水饺（10个） 420卡
春卷100克 463卡
烧饼100克 326卡
粉丝 100克 335卡
粉条100克 336卡
肉羹米粉 一碗 350卡
广东粥 400卡
皮蛋瘦肉粥1碗 367卡
腐竹皮100克 489卡
腐竹100克 489卡
豆腐皮100克 409卡
白薯干100克 612卡
土豆粉100克 337卡
地瓜粉100克 336卡
大麦100克 307卡
绿豆凸 一个 320卡


肉类：
烧鸭3两(120克) 1份 356卡
煎˙猪肉 (140克) 440
火腿 100克 320卡
香肠 100克 508卡
蜡肠2条˙煎 310
猪肉(肥)100克 816卡
猪肉(血脖)90克 576卡
猪肉(肋条肉)96克568卡
猪肉(软五花)85克 349卡
猪肉(硬五花)79克 339卡
猪肉(前蹄膀)67克338卡
牛肉松100克 445卡
牛肉干100克 550卡
鸡翅膀一只（200g） 422大卡
石斑鱼 57克 320卡 蛋白质19.5g


零食：（减肥大敌=零食的热量 ）
红糖 100克 389卡
冰糖 100克 397卡
爆米花 100g 459卡 　
虾味仙（大，1包） 432卡
虾味先 一包 102公克 460卡
烤玉米条（1包） 524卡
巧克力1块100克约 550卡左右
爆米花 100克 459
薯片 100克 555
品客薯片 绿色大罐 1072卡
品客薯片 银色大罐 840卡
品客薯片 绿、红、橘色小罐 340
洋芋片（1盒/一片） 1072卡/11卡
洋芋片 　 130公克 700卡
金丝小枣每100克可食部的能量是322大卡
无核蜜枣每100克可食部的能量是320大卡
瓜子 100克 564大卡 （脂肪含量近50%）
松子仁100克 698卡
松子(炒)31克 619卡
葵花子(炒)52克 616卡
葵花子仁100克 606卡
榛子(炒) 榛子仁 100g 542kk
花生仁(炒)100克 581卡
核桃仁 100克 627卡（脂肪含量约58%）
腰果15粒 (30克) 100g 510卡
番瓜子(炒)100克 566卡
西瓜子(炒)100克 555卡
杏仁100克 514卡 大杏仁约18个 150卡
白果100克 355卡
栗子(干)73克 345卡
莲子(干)100克 344卡
五香豆干 100克 380大卡
牛肉干 100克 475大卡
葡萄干 100克 307-350卡
苹果脯100克 336卡
桃脯100克 310卡
西瓜脯100克 305卡
杏脯100克 329卡
果丹皮100克 321卡
桂圆肉100克 313
鱿鱼丝100克 380大卡
红莓馅饼 　 150公克 470卡
加料仙贝（100g） 约430大卡
鲜奶油水果蛋一大块 300大卡
饼干（100g） 约470-500大卡
vc饼干 ：100克 572 卡 脂肪 39.7g
钙奶饼干 ：100克 444卡脂肪 13.2g
曲奇饼 ：100克 546卡 脂肪31.6g
钙奶饼干100克 446卡
苏打饼干100克 408卡 7.7
维夫饼干100克 528卡
菠萝豆 ：100克 392 卡 脂肪 2.1g
牛奶太妃糖 100克 366卡
香草蛋筒：小号：230卡 7克脂肪 中号： 350卡 10克脂肪 大号：410卡 12克脂肪
巧克力蛋筒：240卡 8克脂肪 中号： 360卡 11克脂肪
绿力柳橙汁(冷饮) 510 一罐900cc
绿力芭乐汁(冷饮) 510 一罐900cc
雪露(冷饮) 350 350克
牛奶花生(冷饮) 600 340克
红豆粉粿(冷饮) 300 260克
花生仁汤(热品) 560-580 320克
八宝粥(热品) 440 380克
芝麻奶茶(热品) 345 一壶
Golden ARMS wisky 1150 500cc
蔘茸酒（酒类） 575 300ml
保力达-B(酒类) 705 一瓶
白葡萄酒(酒类) 450 0.6L
重量级 脆皮巧克力+雪糕 250-350
全脂牛奶雪糕、优酪乳雪糕 180-200


西式中式面包、甜点的热量
Bran Muffins 5oz (140克) 405卡 21克脂肪
Poppy muffins 5oz 495卡 22克脂肪
Cheesecake 1 cake(9'''''''''''''''' dia) 3,400卡 214克脂肪
Carrot cake 1 cake(10'''''''''''''''' dia) 6100卡 328克脂肪
巧克力蛋糕 1片 320大卡
起士面包 1个 420大卡
面包(黄油)100克 330卡
面包(法式牛角)100克 375卡
面包(椰圈) :100克 320卡
面包(多维)100克 318卡
肉松面包 一个 100公克 360卡
桃酥 ：100克 481卡 脂肪22G
鸡腿酥 ：100克 436卡 脂肪13.4g
京式黄酥100克 490卡
核桃薄脆100克 481卡
凤尾酥100克 511卡
起酥100克 499卡
黑麻香酥100克 436卡
福来酥100克 465卡
黑洋酥100克 417卡
蛋黄酥100克 386卡
蛋麻脆100克 452卡
香油炒面100克 407卡
酥皮糕点100克 426卡
开口笑100克 512卡
硬皮糕点100克 470卡
鹅油卷100克 461卡
混糖糕点100克 453卡
麻香糕100克 401卡
麻烘糕100克 397卡
绿豆糕100克 350卡
开花豆100克 446卡
京八件100克 435卡
状元饼100克435卡 　
麻花 ：100克 524卡 31.5g脂肪
月饼(枣泥) ：100克 424卡 脂肪15.7g
月饼(豆沙) ：100克 405卡 14.6g脂肪
月饼(五仁)100克 416卡
月饼(奶油果馅)100克 441卡
月饼(奶油松仁)100克 438卡
月饼(百寿宴点)100克 426卡
月饼(豆沙) ：100克 405卡 14.6g脂肪
焦圈100 544卡
江米条 ：100克 439卡 11.7g脂肪
碗糕100克332卡
藕粉100克 371卡
美味香酥卷100克 368卡
蜜麻花100克 367卡
桂花藕粉100克 344卡
茯苓夹饼100克 332卡
蛋糕(蒸)100克 320卡
栗羊羹100克 300卡

Second, the Food and heat meters (provided by users)

.Food and heat meters

The second is the card between 100-300 calories in the food we eat could be appropriate.
Pisa 100 grams of assorted cards 210-300
Chinese cabbage roasted 149 calories
Seafood soup, 192 calories
1 bowl of rice (140g) 210
White bread (1) 280 card
Steamed bread (steamed, the standard powder) 100 grams of 233 cards
Hanamaki 100 grams of 217 cards
Xiao long bao (small 5) 200 card
Roubao Zi (a) 250 card
Caibao a 200 kcal
Curry dumplings a 245 card
Egg cake of a 255 card
Dousha Bao 215 a card
Package of fresh meat a 225-280 card
* The burning of a package of 160 cards
2 small Shui Jianbao about 220 calories
Leek a box of 260 calories
Deep-fried dough sticks a 230 kcal
Dou Hua peanut bowl of 180 cards
Sanxiandoupi 100 grams of 240 cards
Shao Mai 100 grams of 238 cards
Tang Bao 100 grams of 238 cards
Luo Bing 100 grams of 225 cards
White sheep's head 100 grams of 193 cards
Ai Wo Wo 100 grams of 190 cards
Ai Wo Wo 100 grams of 190 cards
White toast (a) 130 card
1 bowl of rice noodle soup 185 card
185 cards a bowl of rice soup
A bowl of fried rice noodles Cards 275
Rice fish a 205 card
Guilin fermented bean curd 100 grams of 204 cards
100 grams of tofu wire 201 card
100 grams of dried smoked 153 card
Jiang Doufu 100 grams of 151 cards
100 grams of Xianggan 147 card
100 grams of dried 140 card
Hainan 100 grams of milk on the 138 card
200 grams of dried vegetables 136 card
Fermented bean curd (white) 100 grams of 133 cards
100 grams of tofu 130 card
274 stuffing 100 grams of red card
A bunch of pig's blood cake 130kcal
Stick a bunch of corn 100kcal
String a bunch of pork balls 100kcal
Dougu: 100 grams of 244 cards
Duck (large, 65 g) 114 card
(Large, 85 grams). 180 card 13 g fat 565 mg cholesterol
Xian Yadan 88 g fat 118 + 190 card 12.7 protein 12.7
Fire eggs (80 grams) 135 card
Egg (chicken) 83 g 178 card
Egg (duck) 90 g 171 cards an omelette 136 card
Bai Qieji a (100 grams) 200 card
100 grams of mutton forelegs 111 card 19.7g protein
100 grams of mutton back 102 card 15.5g protein
Yangshe 100 grams of 225 cards
Mutton string (fried) 100 grams of 217 cards
Mutton (cooked) 100 grams of 215 cards
Mutton chest: 100 grams of 215 cards
Beef: 100 grams of 106 cards 10.2g
Pig (cooked) 43 grams of 260 cards
Inoguchi: 100 grams of 233 cards
100 grams of pig ears 190 card 22.5g protein
Jane chicken: 100 grams of 118 cards 19.2g
Braised chicken 66 g 215 card
73 g chicken 240 card
100 grams of chicken liver 121 card 16.7g
Ji Xin 100 grams of 172 cards
41 g chicken sand 147 card
69 g chicken 181 card
Chicken wings: 69 g 194 card 17.4 g
Ji Xin: 172 cards 15.9 g
A corn 105 calories
Mikati grape 54-10 (large) of about 120
A mango (China) 100
Chocolate donut 281 card
Passenger and goods potato chips Xiaoguan 270 silver card
Fresh every 100 grams of edible Department of Energy is 122 calories
Per 100 grams of dry edible date of the Department of Energy is 264 calories
Big date was given for every 100 grams of the Department of Energy is 298 calories
Alcohol per 100 grams of edible date of the Department of Energy is 145 calories
Ukraine 59 grams date 228 card
98 grams Heizao 228 card
Ye Si half (25 grams) 150
Pistachio 19 of about 150 cards
Peanut (18) 122 card
30 almonds (30g) 170
100 grams of chestnut 185 card
100 grams Begonia Pro 286 card
37 g dry longans 273 card
97 grams persimmon 250 card
50 grams of dried pineapple 120 calories
Wu Mei acid 120 calories 50 grams
About 150 calories a pudding
Fresh cream puff about 200 calories
A cake digesting about 110 calories
Pudding (small a) 150 card
Gong burn (a 50g) 140 calories
Ma Shu (a 50g) of about 120 kilocalories
Cotton spent 35 grams of sugar 140 card
Sesame Peanut sugar, about 3 160 cards
Chocolate 2 30 grams of about 150 cards
Fruit jelly drops of about 4 150 card
Peanut candy, about 2 150 cards
Sugar juice of about 6 150 card
All kinds of ice cream in a card 240-40 between 0 sprinkled with nuts, pieces of chocolate ice cream, the higher the heat Oh
Ice pearl milk tea (cold) 160
Fruit jelly (cold) 260 micro-2 260 g
Reunification of the pudding (cold) 380 11.0 2 200 grams
Ye Guo fiber (cold) 100 micro-2 200 grams
Unity of fresh cheese (cold) 185 13.0 120 grams
Cold coffee (with cold creamer) 120 trace 130 grams
More uniform (cold) 180 2.0 180 grams
Yakult (cold) 100 1.0 100 grams
Uniform seasoning juice milk (cold) 130 235c.c.
Hong soy milk (cold) 150 250cc
Strawberry yogurt (cold) 180 230 grams
Yogurt flavor (cold) 180 230 grams
Shasha Ya (cold) 200 320 grams
Suanmei Tang (cold) 190 375cc
Dong Guacha (cold) 100 250cc
Fanta grape soda (cold) 190 355cc
Hong custard apple soda (cold) 185 350cc
Sprite soft drinks (cold) 135 355cc
Kumquat Road lemon (cold) 200 340ml
Iced tea (cold) 120 375cc
Belang coffee (cold) 100 250 grams
Road Grand your tea with milk (cold) 150 340ml
Fruit wine cooler 5% (long drink) 200 355cc
Pearl milk tea (cold) cup of 160
Coconut milk (cold) 180 410 grams
Ice cream biscuits (freezing) 180 75 grams
Corn ice cream a popsicle 155
Popsicle juice (freezing) 240 3
Diamond ice (freezing) of a 220
Ma taro ice cream (freezing) 170 80 g / 000
Ice cream (freezing) 200 100 grams
Cones (freezing) of a 290
Ice cream sundae (freezing) of a 250
Taro milk ice lolly (freezing) of a 200
Chocolate ice cream (freezing) of a 280
Ji Buding cent ice cream (freezing) of a 200
Vanilla ice cream (freezing) 180 75 grams
Sweet potatoes, taro ice (freezing) 140 85 grams
Valentine's crisp fruit popsicle (freezing) 120 90 grams
Watermelon sticks (freezing) of a 140
Pearl yen (cold) 240 260 grams
Potato lines Wan Tian Tang (Hot Commodities) 220 cup
Burning stalls (Hot Commodities) 230 cup
Mung bean soup (hot items) 220 350 grams
Hot cocoa (hot items) 180 375ml
Mung bean flour yen (Hot Commodities) 220 bowl
Red bean dumpling (Hot Commodities) 255 bowl
Pink Lady (wine) glass of 105
Taiwan Beer (cans) (alcohol) 120 355cc
Taiwan Beer (bottle) (alcohol) 200 0.6L
Black beer (alcoholic) 160 360cc
Crispy Chocolate middleweight 170-200
+ Bean milk ice lolly 160-190
+ Starch milk ice lolly 160-190
Lightweight + fruit juice tablets 90-140
90-120 condensed milk ice lolly


Chinese Western-style bread, heat the Confections
Apple Muffins 1.5oz (about 42 grams) 205 card 7 grams fat
Corn Muffins 1.5oz 180 card 7 grams fat
Banana walnut Muffins 2oz (57 grams) 220 card 6 grams fat
Carrot Muffins 2oz (57 grams) 190 card 7 grams fat
280 bread red card
Bread (fruit) 100 grams of 278 cards
Bread (salt) 100 grams of 274 cards
Bread (wheat germ) 100 grams of 246 cards
Apple's bread and a pack of 96 cards 280 grams
A traditional egg 255 grams of 95 cards
Apple pie a 270 card
240-300 hot dogs card 15 grams of fat
cheese cake (a) 224 card
Fruit cake (a) 297 card
Wife of a cake 250 grams of 60 cards
Muffin (a) 206 card
100 grams of 154 New Year Card
Lvda Gun 100 grams of 194 cards
Wan Douhuang 100 grams of 134 cards
Salad oil (a key) 100 card
Layou bean paste 100g 180 card
Huang Jiang 100 grams of 140 cards
100 grams of fermented flour paste 136 card
Hot pepper (Ma) 100 grams of 135 cards
Sunflower oil 15ml 14g 120 card
1 tablespoon olive oil containing 119 calories calories, 13.5 grams fat
150 cans of beer a card
145 cans of Coke a card
Apple juice 1 cup 120 card
Orange juice 1 cup 110 card
Pineapple juice 1 cup 140 card
1 soft drink cans 140-150
100 ml old Shaojiu 102.8
Hamburg Hamburger: 260 card 9 grams fat
Mc Nuggets 4 months 190 card 11 grams of fat
Mc Nuggets 6 months 290 card 17 grams of fat
French fries (small) 263 card
260 apple pie card 13 grams of fat
Ice cream egg rolls: 182 cards 6 grams fat
Strawberry Sundae Strawberry Sundae: 290 card 7g fat
Pei fruit: 296 cards 3 grams fat
Muffin: 186 cards 3 grams fat
Egg Egg McMuffin: 290 cards 13 grams of fat
Corn soup: 85/127
Hot chocolate: 138 cards
A corn and butter: 190 cards 3 grams fat
Chicken (6): 286 cards
Xiangji a spicy wings Chicken Whole Wing: 180 cards 11 grams of fat
140 calf card 9 grams fat
Apple pie: 260 cards
French fries (small) 205 card
Snow wall or Coke: 110 children in a small cup card: 150 cards in the Cup: 210 Grand Cup card: 310 cards
Egg Muffin: 290 cards 13 grams of fat
Corn soup: 114 cards
Shiji hundred: 260 grams fat 13 grams
KFC gravy mashed potatoes: 136 grams a fat 160 card 6G
Extreme super super supereme: 100 grams 238 card 13 grams fat
Hong respect only meat dish meat''''''''s love: 100 grams 16 grams fat, 271 card
Tin House scenery veggie''''''''s love: 100 cards 208 grams 9 grams fat
The General Assembly cheese cheese''''''''s love: 100 grams fat 13 grams Card 264
Spicy selected: 100 grams of 264 cards 13 grams of fat
France Xiangsuan bread Garlic bread: 1 chip 37 g 150 card 8 grams fat
.

食物热量表

第二类是热量在100-300卡之间的食物，大家可以适量食用。
什锦比萨100克 210-300卡
烤白菜 149大卡
海鲜汤 192大卡
白饭 1碗 (140g) 210
白馒头（1个） 280卡
馒头(蒸,标准粉)100克 233卡
花卷100克 217卡
小笼包（小的5个） 200卡
肉包子（1个） 250卡
菜包 1个 200大卡
咖哩饺 一个 245卡
蛋饼 一份 255卡
豆沙包 一个 215卡
鲜肉包 一个 225-280卡
*烧包 一个 160卡
小水煎包2个 约220大卡
韭菜盒子 1个 260大卡
油条 1条 230大卡
花生豆花 一碗 180卡
三鲜豆皮100克 240卡
烧麦100克 238卡
汤包100克 238卡
烙饼100克 225卡
白水羊头100克 193卡
艾窝窝100克 190卡
爱窝窝100克 190卡
白吐司（1片） 130卡
米粉汤 1碗 185卡
米粉汤 一碗 185卡
炒米粉 一碗 275卡
鱼肉饭团1个 205卡
桂林腐乳100克 204卡
豆腐丝100克 201卡
熏干100克 153卡
酱豆腐100克 151卡
香干100克 147卡
豆腐干100克 140卡
上海南乳100克 138卡
菜干200克 136卡
腐乳(白)100克 133卡
臭豆腐100克 130卡
红豆馅 100克 274卡
猪血糕 一串 130kcal
玉米棒 一串 100kcal
贡丸串 一串 100kcal
豆鼓：100克 244卡
鸭蛋（大，65克） 114卡
（ 大，85克）. 180卡 脂肪13克 胆固醇565毫克
咸鸭蛋 88克 190卡 钙118 脂肪12.7 蛋白质12.7
火鸡蛋（80克）135卡
松花蛋(鸡)83克 178卡
松花蛋(鸭)90克 171卡煎蛋1个 136 卡
白切鸡1块(100克) 200卡
羊肉前腿 100克 111卡 19.7g 蛋白质
羊肉后退 100克 102卡15.5g 蛋白质
羊舌100克 225卡
羊肉串(炸)100克 217卡
羊肉(熟)100克 215卡
羊肉胸：100克 215卡
牛肉：100克 106卡 10.2g
猪蹄(熟) 43克 260卡
猪口条： 100克 233卡
猪耳朵 100克 190卡 22.5g蛋白质
鸡珍：100克 118卡 19.2g
扒鸡66克 215卡
烤鸡73克240卡
鸡肝 100克 121卡 16.7g
鸡心100克 172卡
沙鸡41克 147卡
鸡腿69克 181卡
鸡翅膀： 69克 194卡 17.4 g
鸡心：172卡 15.9 g
玉米一根 105大卡
葡萄 54卡 提子10粒 (大) 约120
芒果1个 (中) 100
巧克力甜甜圈 281卡
品客薯片 银色小罐 270卡
鲜枣每100克可食部的能量是122大卡
干枣每100克可食部的能量是264大卡
大干枣每100克可食部的能量是298大卡
酒枣每100克可食部的能量是145大卡
乌枣59克 228卡
黑枣98克 228卡
椰丝半杯 (25克) 150
开心果19个 约 150卡
花生（18粒） 122卡
杏仁30粒 (30克) 170
栗子 100克 185卡
海棠脯100克 286卡
桂圆干37克 273卡
柿饼97克 250卡
凤梨干 50克 120大卡
酸乌梅 50克 120大卡
布丁一个 约150大卡
鲜奶油泡芙约 200大卡
消化饼一个 约110大卡
布丁（小，1个） 150卡
铜锣烧（一个50g） 约140大卡
麻薯（一个50g） 约120大卡
绵花糖 　 35公克 140卡
芝麻花生糖 约3块 160卡
巧克力约2个30克 150卡
水果软糖约4块 150卡
花生糖约2块 150卡
果汁糖约6块 150卡
各种奶油冰激凌1根在240-40卡0之间撒了果仁，碎巧克力的冰激凌热量越高哦
冰珍珠奶茶(冷饮) 160 　　
水果果冻(冷饮) 260 微量 2个260克
统一布丁(冷饮) 380 11.0 2个200克
高纤椰果(冷饮) 100 微量 2个200克
统一鲜奶酪(冷饮) 185 13.0 120克
咖啡冻(冷饮含奶精) 120 微量 130克
统一多多(冷饮) 180 2.0 180克
养乐多(冷饮) 100 1.0 100克
统一调味果汁牛乳(冷饮) 130 235c.c.
香豆奶(冷饮) 150 250cc
草苺优酪乳(冷饮) 180 230克
原味优酪乳(冷饮) 180 230克
莎莎亚(冷饮) 200 320克
酸梅汤(冷饮) 190 375cc
冬瓜茶(冷饮) 100 250cc
芬达葡萄汽水(冷饮) 190 355cc
香吉士苹果汽水(冷饮) 185 350cc
雪碧汽水(冷饮) 135 355cc
古道金桔柠檬(冷饮) 200 340ml
冰镇红茶(冷饮) 120 375cc
伯朗咖啡(冷饮) 100 250克
古道贵爵奶茶(冷饮) 150 340ml
水果凉酒5%(淡酒) 200 355cc
珍珠奶茶(冷饮) 160 一杯
椰子汁(冷饮) 180 410克
冰淇淋饼干(冰点) 180 75克
玉米冰淇淋棒冰 155 一个
果汁棒冰(冰点) 240 三支
钻石冰(冰点) 220 一个
芋头麻淇冰(冰点) 170 80克/个
冰淇淋(冰点) 200 100克
甜筒(冰点) 290 一个
圣代冰淇淋(冰点) 250 一个
芋头牛奶棒冰(冰点) 200 一个
巧克力雪糕(冰点) 280 一个
百吉布丁雪糕(冰点) 200 一个
香草冰淇淋(冰点) 180 75克
芋头蕃薯冰(冰点) 140 85克
情人果脆棒冰(冰点) 120 90克
西瓜棒(冰点) 140 一支
珍珠圆(冷饮) 240 260克
地瓜芋丸甜汤(热品) 220 一杯
烧仙草 (热品) 230 一杯
绿豆汤(热品) 220 350克
热可可(热品) 180 375ml
绿豆粉圆(热品) 220 一碗
红豆汤圆(热品) 255 一碗
红粉佳人(酒类) 105 一杯
台湾啤酒(罐)(酒类) 120 355cc
台湾啤酒(瓶)(酒类) 200 0.6L
黑啤酒 (酒类) 160 360cc
中量级 脆皮巧克力 170-200
牛奶+豆类棒冰 160-190
牛奶+淀粉类棒冰 160-190
轻量级 果汁+水果粒 90-140
炼乳棒冰 90-120


西式中式面包、甜点的热量
苹果Muffins 1.5oz(约42克) 205卡 7克脂肪
玉米 Muffins 1.5oz 180卡 7克脂肪
Banana walnut Muffins 2oz（约57克） 220 卡 6克脂肪
胡萝卜Muffins 2oz(约57克) 190卡 7克脂肪
红豆面包 280卡
面包(果料)100克 278卡
面包(咸)100克 274卡
面包(麦胚)100克 246卡
苹果面包 一包 96公克 280卡
传统蛋塔 一个 95公克 255卡
苹果派 一个 　 270卡
热狗 240-300卡 15克脂肪
cheese蛋糕（1块） 224卡
水果蛋糕（1块） 297卡
老婆饼 一个 60公克 250卡
松饼（1片） 206卡
年糕100克 154卡
驴打滚100克 194卡
豌豆黄100克 134卡
色拉油（1匙） 100卡
辣油豆瓣酱 100克 180卡
黄酱100克 140卡
甜面酱100克 136 卡
辣酱(麻)100克 135卡
葵花油 15ml 14g 120卡
1大汤匙橄榄油含热量119大卡，脂肪13.5克
啤酒 1罐 150卡
可乐 1罐 145卡
苹果汁 1杯 120卡
柳橙原汁 1杯 110卡
菠萝原汁 1杯 140卡
汽水1罐 140-150
陈年绍酒 100毫升102.8
汉堡Hamburger： 260卡 9克脂肪
Mc Nuggets 4个 190卡 11克脂肪
Mc Nuggets 6个 290卡 17克脂肪
薯条(小) 263卡
苹果派 260卡 13克脂肪
蛋卷冰激凌：182卡 6克脂肪
草莓圣代Strawberry Sundae： 290卡 7g脂肪
沛果：296卡 3克脂肪
松饼：186卡 3克脂肪
蛋塔Egg McMuffin： 290卡13克脂肪
玉米浓汤：85/127
热巧克力： 138卡
黄油玉米一根：190卡 3克脂肪
鸡块(6块) ： 286卡
辣香鸡翅膀1只Chicken Whole Wing ：180 卡 11 克脂肪
小腿 140卡 9克脂肪
苹果派: 260卡
薯条( 小) 205卡
雪壁或者可乐：儿童 110卡 小杯： 150卡 中杯：210卡 大杯：310卡
蛋塔Muffin： 290卡 13克脂肪
玉米汤 ：114卡
百士吉：260克 13克脂肪
KFC肉汁土豆泥：一份136克 160卡 6G脂肪
超级至尊super supereme： 100克 238卡 13克脂肪
香荤只尊meat''''''''s love：100克 271卡 16克脂肪
田院风光veggie''''''''s love：100克 208卡 9克脂肪
乳酪大会cheese''''''''s love：100克 264卡 13克脂肪
香辣精选：100克 264卡 13克脂肪
法国香蒜面包Garlic bread:1片 37克 150卡 8克脂肪

A Food and heat meters (provided by users)

.Food and heat meters

The first is the heat in the 100 cards of the following food, we can be assured that food.
Low card zone
Fenpi 100 grams of 64 cards
Bean 100 grams of 37 cards
Pork dumplings in a 40-card
Bean (with sauce) 100 grams of 50 cards
North 100 grams of tofu 98 card
100 grams of acid soybean milk 67 card
Southern bean 100g 57 card
Sweet potato (White Heart) 100 grams of 64 cards
Sweet potato (red) 90 g 99 card
Tofu brain (with brine) 100 grams of 47 cards
Dou Zhi (Health) 100 grams of 10 cards
Chaogan 100 grams of 96 cards
Camellia 100 grams of 94 cards
100 grams of tea 92 card
Douyu 100 grams of 61 small cards
And a string of 90 round card
A bunch of fish plate 60kcal
Mushrooms and a bunch of pills 90kcal
A bunch of pills eggs 90kcal
Zi take more than a bunch of 70kcal
Chicken roll a bunch of incense 70kcal
Stick a bunch of lobster 95kcal
Gomi a bunch of pills 80kcal
Oil a piece of tofu 80kcal
An egg (58 grams more) 86 cards (16 cards egg white, egg yolk 59 cards) compared to the fried and boiled egg on a lot of increase in the cards.
Quail eggs (10 grams) of 16 cards
Lean ham 2 (60 grams) 70 card
Yang Du: 100 grams of 87 cards 12.2 g
Blood: 100 grams of 57 cards 92 mg cholesterol, 6.8g fat 0.2g
Yang Gan: 134 g 17.9 g
100 grams of pig's blood card 55
100 grams of tripe 72 card
Chicken Blood 100 grams of 49 cards
Cod 100 grams of 88 cards
Shrimp 61 g protein 18.6g card 93
Per 100 grams of fruit contained in the heat
18 tomatoes card
Watermelon 20 cards / 57 7.9mg
31 lemon card
Cantaloupe 35 card
Strawberry card 35
40 apricots card 7.8mg
37 Peach card 48/58 12.8mg sugar
A quarter of a melon 48 calories
Two fig 43 kcal
38 Pear card 32 /
80 grams olive card 49
Fuji apple 85 g 45 card
42 Orange Card
Apple 1, all 44 cards (in) about 55
Kiwi 54 card VC62 card 86 g 56 mg, 27 mg calcium M 12
57 litchi card 8 (Central) 85
84 banana card
An orange (in) 50
A fresh pineapple (120 grams) 50
Broad bean (10-13 stars) 62 card
Chen Pi Mei three 50 grams of 40 cards
Hua Mei that each piece of small 15kk, large 25kk
Cod fish-flavored silk 91.5 grams of 30 cards
Shu mango pie fight 4 50
Chris cake frame 2 64
A cake digesting 70
Two small bean jelly 40 grams of 65 cards
Sha Qima 20 grams of 98 cards
Ice bubble tea (cold) 60
Freezing point (cold) 60
Juice ice holding a 80 kcal
Fruit milk (cold) 65 100 grams
Kagome tomato juice (cold) 60 a can of 300cc
Madder juice shoots (cold) 90 250 grams
Diet Coke (cold) 4 355cc
Olli more (cold) 90 150cc
Ye Guo fiber (cold) 80 170 grams
Mint tea (cold) 60 cup
Pomegranate black tea (cold) 60 cup
Aperitif (alcoholic) 65 cup
Orange tea (ice) (cold) 90 cup
Soy sauce (1 key) 10 card
1 tablespoon jam 18g 50 card
Thousand Island dressing (Key 1) 60 card
1 tablespoon peanut butter 16g 95 card
Tomato sauce (a key) 14 card 100g
Butter (1 key) 97 card
Bean paste (a key) 10 card
White vinegar (a key) 93 card
Sugar (a key) 57 card
Honey (1 key) 45 card
Sugar (2) 27 card
45 cans of tomato juice 1 card
Lemon juice 1 cup 60 card
1 cup wine (120ml) 95
Shaoxing rice wine 100 ml 91.6
Orange juice: 80 card
Tea, coffee (no sugar, creamer) 0-1 card
Tomatoes (100g) 19 cards a 135g tomatoes about 25 card
Kelp (100g) 23 card
Mushrooms (100g) 28 card
Wax gourd (100g) 7 card
Celery (100g) 10 card
1 cup asparagus 145g 30 card
1 cup Douya Cai 125g 35 card
1 cup cabbage 145g 30 card
A carrot 72g 30 cards (vegetable soup must-do, though it would later release).
1 cup cauliflower 125g 30 card
A celery 40g 5 card
6 cucumber 28g 5 card
1 cup mushrooms 70g 20 card
1 cup mustard 140g 30 card
1 cup onions 210g 60 cards (I often do when vegetable soup put, there are a lot of thin onion soup)
1 cup green beans 170g 150 card
A green card 74g 15
Xue Cai 100g 60 card
Bamboo shoots 100g 40 card
Cabbage 100g 40 card
Chinese cabbage 100g 40 card
Latter 100g 40 card
Luffa 100g 40 card
Garlic 100g 40 card (put a few soup, and taste)
Lettuce 100g 40 cards (often eat lettuce salad)
Wax gourd 100g 40 card
Per 100 grams (both 2.5) no more than 40 calories
MM is suitable for vegetables to lose weight
Broccoli, celery, flowering Chinese cabbage, Chinese cabbage, green pepper, mustard greens, cauliflower, garlic, lettuce, spinach, wax gourd, tomatoes, Jiu Huang, lettuce, towel gourd, eggplant, beans.
I suggest that you do when the first vegetable soup with vegetables like hot water, so cooking time is very short, not the loss of nutrients).
And salt can add time to eat.
Vegetable soup and fried vegetables than not. The speculation has not only lost most of the nutrients, heat has also increased, even doubled.
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食物热量表

第一类是热量在100卡以下的食物，大家可以放心食用。
低卡区
粉皮100克 64卡
凉粉100克 37卡
猪肉水饺 一个 40卡
凉粉(带调料)100克 50卡
北豆腐100克 98卡
酸豆乳100克 67卡
南豆腐100克 57卡
白薯(白心)100克 64卡
白薯(红心)90克 99卡
豆腐脑(带卤)100克 47卡
豆汁(生)100克 10卡
炒肝100克 96卡
油茶100克 94卡
茶汤100克 92卡
小豆粥100克 61卡
黑轮 一串 90卡
鱼板 一串 60kcal
香菇丸 一串 90kcal
蛋丸 一串 90kcal
多拿滋 一串 70kcal
鸡香卷 一串 70kcal
龙虾棒 一串 95kcal
五味丸 一串 80kcal
油豆腐 一块 80kcal
鸡蛋1个（58克，较大）86卡（蛋清16卡，蛋黄59卡）油煎的相比水煮和荷包蛋就增加很多卡。
鹌鹑蛋（10克） 16卡
瘦火腿2片 (60克) 70卡
羊肚：100克 87卡 12.2 g
羊血：100克 57卡 6.8g 胆固醇92毫克 脂肪 0.2g
羊肝：134克 17.9 g
猪血 100克 55卡
牛肚100克 72卡
鸡血100克 49卡
鳕鱼 100克 88卡
对虾 61克 93卡 18.6g蛋白质
每100克水果所含的热量
西红柿 18卡
西瓜 20卡 /57 7.9mg
柠檬 31卡
香瓜 35卡
草莓 35卡
杏子 40卡 7.8mg
桃 37卡 48/58 12.8mg糖
哈密瓜四分之一个 48大卡
无花果二个 43大卡
梨 38卡 32/
橄榄80克 49卡
红富士苹果85克 45卡
橘子 42卡
苹果 44卡 1个个(中) 约55
猕猴桃 54卡 86克 56卡 VC62毫克 M 12 钙27毫克
荔枝 57卡 8粒 (中)约 85
香蕉 84卡
橙1个 (中) 50
新鲜菠萝1片 (120克) 50
蚕豆（10-13颗） 62卡
陈皮梅 三个 50公克 40卡
话梅每粒小的15kk,大的25kk
鳕鱼香丝 　 30公克 91.5卡
芒果疏打饼 4块 50
克力架饼 2块 64
消化饼 1块 70
小羊羹 二个 40公克 65卡
沙琪玛 　 20公克 98卡
冰泡沫红茶(冷饮) 　60 　　
冰点(冷饮) 　　　　60 　　　
果汁冰捧 1支 80大卡
乳果(冷饮) 65 100克
可果美蕃茄汁(冷饮) 60 一罐300cc
藘笋汁(冷饮) 90 250克
健怡可口可乐(冷饮) 4 355cc
奥利多(冷饮) 90 150cc
高纤椰果(冷饮) 80 170克
薄荷茶(冷饮) 60 一杯
石榴红茶(冷饮) 60 一杯
开胃酒(酒类) 65 一杯
桔子茶(冰) (冷饮) 90 一杯
酱油（1匙） 10卡
果酱 1汤匙 18g 50卡
千岛沙拉酱（1匙） 60卡
花生酱 1汤匙 16g 95卡
西红柿酱（1匙） 14卡 100克
奶油（1匙） 97卡
豆瓣酱（1匙） 10卡
白醋（1匙） 93卡
白糖（1匙） 57卡
蜂蜜（1匙） 45卡
方糖（2颗） 27卡
蕃茄汁 1罐 45卡
柠檬原汁 1杯 60卡
葡萄酒1杯 (120ml) 95
绍兴酒 100毫升91.6
橘子汁：80卡
红茶、咖啡（不加糖、奶精）0-1卡
西红柿（100g） 19卡 蕃茄 1个 135g 约25卡
海带（100g） 23卡
蘑菇（100g） 28卡
冬瓜（100g） 7卡
芹菜（100g） 10卡
芦笋 1杯 145g 30卡
豆芽菜 1杯 125g 35卡
包心菜 1杯 145g 30卡
胡萝卜 1条 72g 30卡 （做蔬菜汤必备，不过最好晚一点放）。
花菜 1杯 125g 30卡
芹菜 1条 40g 5卡
黄瓜 6片 28g 5卡
香菇 1杯 70g 20卡
芥菜 1杯 140g 30卡
洋葱 1杯 210g 60卡 （我经常做蔬菜汤的时候放进去，很多瘦身汤中都有洋葱）
青豆 1杯 170g 150卡
青椒 1个 74g 15卡
雪菜 100g 60卡
竹笋 100g 40卡
菜心 100g 40卡
白菜 100g 40卡
豆苗 100g 40卡
丝瓜 100g 40卡
大蒜 100g 40卡 （做汤放几个，还有味道）
生菜 100g 40卡 （经常吃生菜沙拉）
冬瓜 100g 40卡
每100克(2.5两)不超过40卡路里
很适合减肥MM的蔬菜
椰菜、西芹、菜心、白菜、 青椒、芥菜、椰菜花、 蒜、生菜、菠菜、冬瓜、蕃茄、韭黄、莴苣，丝瓜、茄子、四季豆。
我建议大家做蔬菜汤的时候先把蔬菜用热水烫一下，这样子煮的时间很短，营养也不会流失)。
而且盐可以在吃的时候再放。
蔬菜汤和炒的蔬菜不能比。炒的不但营养流失了大部分，热量也增加了，甚至是成倍。

Is not conducive to weight loss diet nine bad habits

In a fast-food, high-speed networks, automatic teller machines, the speeding car in the world, it is necessary to maintain a healthy, reasonable diet is too difficult. Diet is an important part of our daily lives, but now people do not pay attention to: what are we to put in his mouth? What is more, do you think some of the bad eating habits to achieve the purpose of weight loss, in fact, you are led to weight gain. Of course, to change unhealthy eating habits is not as you imagine so difficult and so time-consuming. Trying to let you satisfied with the physical methods before eating, let's give up a few bad habits.

Do not eat breakfast more harm

Although many people do not eat breakfast, but this practice is harmful. At the beginning of the day, eat a healthy breakfast, you not only energy, will help you throughout the day to make healthy eating choices. Breakfast can help you in the remainder of the day's intake of calories less. If good enough to eat breakfast, eat lunch when the possibility of making bad choices on the small.

Breakfast can drink a bowl of cereal and a cup of low-acid cheese, or eat an egg and bread and, of course, eat fresh vegetables and fruit.

Effects of sleep before going to bed to eat

If you want to Zuogehaomeng, do not eat at bedtime. While the research so far has not proved decisive to eat before going to bed lead to obesity, but in less than three hours before going to bed to eat too much food or eating some spicy foods, high-fat food, caffeine-containing foods can affect the sleep quality of the people The next day feel weak, even in a slouch all day.

If you feel a bit before going to bed hungry, should not have to eat the above-mentioned types of food, you can eat a small amount of fresh fruit. In addition, not eating while watching TV thing.

Overeating you fat

If people are overeating celery and lettuce, nutritionists will not believe this kind of the way food is a problem. Unfortunately, overeating, eating is precisely the number of high-fat foods, such as fried potato chips or cookies, and so on, the body will lead to obesity.

Experts believe that daily consumption of 5 to 6 times less weight, this method is stronger than three meals a day. This will not only be able to control a person's daily appetite, but also reduce the probability of more than eat, you can make the body a day in energy consumption, to maintain metabolism at a high level.

Hungry do not eat it easier for the accumulation of fat

Do you think could be hungry to lose weight, in fact, you Contrary to the impression, you are not hungry to eat, the body's first reaction is to store fat, resulting in weight gain. A person does not eat for a long time, in a state of hunger, the body will be very hard for me. When you finally eat again, your body will think it needs to save energy, because it does not know what you will eat until the next time. In this way, your body fat will be cumulative.

Suppose you want to starve to keep slim, you need to reconsider your recipe for a diet plan, according to the intensity of exercise to determine their own recipes. You should be sure to eat the food in a large number of fruits, vegetables, coarse grains, but also meat and fish. The best way is to cut fat diet and the law of regular exercise, you absolutely can not deprive the body of nutrients and calories to lose weight.

Eating while doing something easy to eat volume

People doing other things while eating, often unknowingly ate too much, with the passage of time, easy to get fat on the body. If a person while watching TV or being with other people to chat over the phone or playing computer games while eating, these things are a distraction scattered body of a sense of hunger and over-fed omen attention.

A focus on only one thing on. Concentrate on eating a meal to eat, after all, not race.

Eating too fast will be extra calories intake

In today's era of ever faster pace of life, you may include the speed of eating, their rate of consumption be reduced, because eating too fast, the body will not do any good. Eating too fast, not only looks uncivilized, but also easy to make the weight. Under normal circumstances, a person from the beginning of a meal to a full signal to the brain, takes about 20 minutes, if only 5-6 minutes to finish a meal, then the brain simply can not have a chance to tell your body: it has full A. The results you eat too much, keeps the body too much food and calories.

When should eat slowly and enjoy the taste of food, so that the brain has enough time to realize that you are eating can also be sent to your body if you eat a signal. If you have breakfast or lunch time is limited only to prepare their own meals were a small, so even if you finished quickly, the body would not spare intake of calories.

Metabolic effects of too little water

Including all human life, the life-sustaining water is necessary to form. This is no longer a secret. If a person one day do not drink enough water, metabolism will slow down, can lead to weight gain because the water is all the metabolic functions necessary for even the calorie consumption of water needed.

A person in one day should drink plenty of water. A day per person should drink 8-10 glasses of water if you exercise regularly, you may need to drink more water.

Eating too few fruits and vegetables nutrient loss

In normal eating habits, if the body's intake of fruits and vegetables few, will also affect health. The value of fruits and vegetables for human health is immeasurable, which means sugar, cereals, maize, of course for human nutritional supplements are of great significance, but also the human body needs every day 5-10 portions of fruit and vegetables.

When the body needs a large number of vitamins and minerals, only one way to meet the needs of the body, and that is a lot of eating fruits and vegetables. If you always remember every day to eat a carrot, apple, then eat more attention to the point of vegetables, fruit juice drink.

Hungry shoppers may not buy your food

In essence, an empty stomach to the shopping malls are not bad, the problem is that this can lead you to select a number of unhealthy food. When you are hungry, you would think anything can be delicious, so it is hard to imagine you have an empty stomach into the store, procurement of goods there are a variety of small food.

After dinner go shopping. An empty stomach into the food stand, it will only allow you to impulse purchases of large pieces of chocolate cake soda, but all of these things are not satisfactory breakfast, lunch or dinner food. So, go shopping, eating an apple and bread, this time in the procurement would not think of the old store that had snacks..
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在一个快餐、高速网络、自动提款机、飞驰的轿车的世界里，要维持一个健康、合理的饮食习惯实在太难了。饮食本来是我们日常生活的一项重要内容，现在人们却不太留意：究竟我们把什么东西放进了嘴里？更有甚者，你自以为一些不好的饮食习惯能达到减肥的目的，事实上却导致你体重的增加。当然，要改变不健康的饮食习惯并不像你想象得那么难和那 么费时。在尝试让你身体满意的饮食方法之前，不妨先改掉几个不良的生活习惯。

不吃早餐害处多

虽然很多人不吃早餐，但这种做法很有害。在一天的开始吃一顿健康的早餐，不仅让你精力充沛，也会帮你对一整天的饮食作出健康的选择。吃早餐可以帮助你在一天的剩余时间里摄入更少的热量。如果早餐吃得足够好，在吃中餐时做出坏选择的可能性就小了。

早餐时可以喝一碗麦片和一杯低脂肪酸奶酪，或者吃个荷包蛋和面包，当然也吃点新鲜蔬菜和水果。

睡前吃东西影响睡眠

如果你想做个好梦，就不要在睡前吃东西。虽然到目前为止并没有决定性研究证明睡前吃东西导致肥胖，但在睡前三小时内吃太多食物或吃一些辛辣食物、高脂肪食物、含咖啡因的食品却能影响睡眠质量，使人们在第二天感到乏力，甚至在一整天都没精打采。

如果你在睡前感到有点饿，切忌吃上面提到的各类食物，可以吃少量新鲜水果。另外，不要边看电视边吃东西。

暴饮暴食让你变胖

如果人们暴饮暴食的是芹菜和莴苣，营养学家就不会认为这种形式的餐饮方式是个问题了。不幸的是，暴饮暴食时，吃下的恰恰是一些高脂肪食物，例如油煎土豆片或饼干等，会导致身体变得肥胖。

专家认为，每天进食5次到6次，每次的分量要少，这样的方法强于一日三餐。这样不仅能控制一个人每天的食欲，还能减少吃多的概率，可以使身体一整天都在消耗热量，新陈代谢保持在高水平。

饿着不吃更容易堆积脂肪

你以为饿着可以减肥，其实与你想的正好相反，你饿了却不吃饭，身体的第一反应就是储存脂肪，结果导致体重增加。一个人长时间不吃饭，处在饥饿状态，身体就会非常难受。当你终于再次进食时，你的身体会认为它需要储存热量，因为它不知道你下次进食会拖到什么时候。这样，你体内的脂肪就会越积越多。

假设你挨饿是想保持身材苗条，那么你需要重新考虑一下你的食谱，制定一个饮食计划，根据自己的锻炼强度确定食谱。你应该确定所吃的食物中有大量水果、蔬菜、粗粮，也包括肉和鱼。最好的减掉脂肪的方法是规律饮食和有规律的锻炼，绝对不能通过剥夺你体内的热量和营养来减肥。

边吃东西边做事容易吃过量

人们边做其他的事情边吃饭，经常是不知不觉就吃过量了，久而久之，身体就容易发胖。假如一个人一边看电视，或者正同别人通过电话聊天，抑或玩电脑游戏，一边吃饭，这些分心的事情都分散身体对饥饿感和过饱预兆的注意力。

一次只将注意力集中在一件事情上。吃饭就专心吃饭，毕竟吃饭不是比赛。

吃得太快会摄入多余热量

当今时代的生活节奏越来越快，可能包括你吃饭的速度，自己的进食速度要降下来，因为吃得太快对身体没有任何好处。吃得太快不但看上去不文明，也容易使体重增加。正常情况下，一个人从开始吃饭到饱了的信号传给大脑，大约需要20分钟，如果仅用5到6分钟就吃完一餐，那么大脑根本就没有机会告诉你的身体：它已经饱了。结果你吃得过多，身体里储存了过多的食物和热量。

吃饭的时候应该细嚼慢咽，享受美食的味道，这样大脑就有足够的时间意识到你正在吃饭，也可以给你的身体发出你是否吃饱了的信号。如果你早餐或午餐的时间有限，只给自己准备一小份饭菜，这样，即使你很快就吃完了，身体也不会摄入多余的热量。

饮水太少影响新陈代谢

包括人类的所有生命体中，水是维持生命形式所必需的。这不再是什么秘密。如果一个人一天内不喝足够的水，新陈代谢就会慢下来，可能导致体重增加，因为水是所有新陈代谢功能所必需的，连消耗热量都需要水。

一个人应该在一天内喝大量的水。每人一天应该喝下8到10杯水，如果你经常锻炼，可能需要喝更多的水。

吃水果和蔬菜太少损失营养

在平常的饮食习惯中，如果身体摄入水果和蔬菜的数量太少，也会影响身体健康。水果和蔬菜的价值对于人体健康是无法估量的，这就意味着糖、麦片、玉米固然对于人体的营养补充有非常重要的意义，但人体每天还需要5到10份水果和蔬菜。

当身体需要大量维生素和矿物质的时候，只有一种方法可以满足身体的需求，那就是食用大量的水果和蔬菜。如果你老是记不住每天吃个胡萝卜、苹果，那就注意多吃点蔬菜、喝些果汁。

饿着肚子购物可能会买不适合你的食品

从本质上说，饿着肚子到商场购物也没有什么不好的，问题是这样可以导致你挑选一些不健康的食物。当你饥饿的时候，你会觉得任何东西都可能是美味，所以，很难想象你饿着肚子走进商店，采购的货品里面有各种小食品。

吃完饭再去购物。饿着肚子走进食品站，只会让你冲动地采购大块的巧克力、苏打饼，但所有这些东西都不是令人满意的早餐、午餐或晚饭食品。所以，在去购物时，吃个苹果和面包，这样在采购时就不会老想着商店里那些零食了。

Weight loss must give up the seven food

Healthy weight loss tips of your network, in order to lose weight, if only one day meal, the body's metabolic rate will decline rapidly, but weight loss will deteriorate. They should be able to lose weight and grain-eating fruits and vegetables, protein (meat) and non-staple food for oil, three meals a day to maintain a low calorie diet.

It was in the process of weight loss is often because the food should not eat the food resulted in the failure of their own weight loss plan, the following is a healthy diet for your selected network is not conducive to weight loss of several food

1. Deep-fried dough sticks

The very high-fat deep-fried dough sticks, just like the Chinese-style potato chips, deep-fried dough sticks each of its 220 calories from fat is also the most.

2. West Point

West Point with a very high heat, and most of them from fat. In addition, we all like to butter and sugar coated in plastic to eat at West Point, which also increased the heat. To see that they have no need to drink tea, just do not have to eat lunch, you might as well eat a fruit.

3. Sausage

A sausage in the heat can cause some fat. In fact, had the equivalent of 250 calories a hamburger or a bowl of rice, bacon fat too high.

4. Intestinal barbecue

Rouchang high-fat, sodium (salt part), also containing nitrates (will eat more cancer-causing). Rouchang eat mostly white-collar workers to the oil to fry the fat content would be higher. Some people love to eat barbecue Rouchang, roasted yellow Rouchang the delicious although it contains carcinogens.

5. Sugar freshly squeezed orange juice

Do not think a soft drink to drink orange juice than many of the useful, we can see from the heat, which increases the sugar calories of orange juice than soft drinks even higher sugar content than soft drinks and more. Even if the net is fresh, with a 3-pressed orange water, 150
Calories, but they can not eat the orange and white cellulose orange clothing in the vitamin B, it is good to eat fruit only of the original.

6. Instant noodles

Instant noodles not only convenient but also delicious. However, the instant high-fat (as when, after manufacturing fried), and more than Tangfen containing MSG, so eat less or better. Instant greedy people can choose not to eat fried instant noodles, rice noodles, such as convenience, pasta or fans, only half the weight of Tangfen can reduce the intake of monosodium glutamate.

7. Fries

French fries are the food carbohydrates, fat little, but once into a fried potato chips is another matter. A small plastic bag of potato chips containing 220 calories and 12 grams of fat, calories almost equivalent to a hamburger shop to buy something to eat hamburgers, plus an optional glass of soft drink can hamburger, so the price is also cheaper than a package.

This is the weight loss must give up the seven food.
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健康减肥网提示您，为了减肥，若一天只吃一餐，身体的新陈代谢率会迅速下滑，减肥效果反而会变差。减重者应以五谷和蔬果为主食，蛋白质（肉类）和油类为副食，三餐维持低热量的饮食。

减肥过程中往往有人因为吃了不该吃的的食物结果导致自己的减肥计划失败，下面是健康减肥网为您挑选的几种不利于减肥的食物

1.油条

　　油条的脂肪十分高，就好像中式薯条，其每根油条有220卡路里，大部分亦是来自脂肪。

2.西点

　　西点含十分高的热量，而且大部分来自脂肪。此外，大家都喜欢把奶油与糖胶涂在西点上吃，这样热量又要增加了。要看看自己有没有喝下午茶的需要，刚吃过午饭就不必了，倒不如吃一个水果吧。

3.腊肠

　　1条腊肠中的热量会造成一定的脂肪。其实250卡路里已相当于一个汉堡包或一碗米饭，腊肉的脂肪也一样高。

4.烤肉肠

　　肉肠脂肪高，钠质(盐的一部分)高，还含硝酸盐(多吃会致癌)。上班族吃肉肠居多，以油来煎所含的脂肪便更高。有些人爱吃烧烤肉肠，烤得焦黄的肉肠虽然美味却含有致癌物。

　5.加糖鲜榨橙汁

　　别以为饮橙汁比饮汽水有益许多，单看热量，这些加了糖的橙汁比汽水的热量还要高，糖分也比汽水多。就算是纯鲜橙汁，一杯用3只橙榨水，则有150卡路里的热量，但却吃不到橙的纤维素及白色橙衣中的维生素B，故此还是吃原只水果好。

6.方便面

　　方便面不但方便快捷，而且好吃。但方便面的脂肪高(因为制造时经过油炸)，而且汤粉多含味精，故此还是少吃为妙。贪吃方便面的人可以选吃不经油炸的方便面，如方便米粉、通心粉或粉丝，只用一半分量的汤粉便可减少味精的摄人量。

7.薯条

　　薯条本身是碳水化合物的食物，只有很少脂肪，但一经油炸成薯条便是另一回事。一小包薯条含220卡路里及12克脂肪，热量差不多相等于一个汉堡包 到汉堡包店买东西吃，可选汽水一杯加一个汉堡包即可，这样的价钱比一个套餐还便宜。

这是减肥一定要戒掉的七种食物。

The world's top 10 junk food

.World top 10 junk food is our obesity culprit, is also a major factor in health problems, in order to build a healthy and please stay away from junk food.

First, fried foods

1, leading to cardiovascular disease culprit (fried starch)

2, containing carcinogenic substances

3, destruction of vitamins, protein denaturation

Second, preserved foods

1, lead to high blood pressure, kidney burden, resulting in nasopharyngeal

2, the impact of mucous membrane system (on the gastro harmful)

3, easy to get ulcers and inflammation

Three types of processing meat (jerky, Floss, sausages, etc.)

1, including three carcinogens: nitrite (anti-corrosion and the role of color)

2, with a large number of preservatives (heavier burden on the liver)

Fourth, biscuit products (not including whole grains and low-temperature baking cookies)

1, food coloring and flavor too much (of a burden on the liver function)

2, severely damaged vitamin

3, excessive heat, low-nutrient

Fifth, cola soft drinks products

1, containing phosphoric acid, carbonate, will take a lot of calcium in the body

2, sugar content is too high, after drinking a sense of fullness, the impact of meals

Six to facilitate the type of food (mainly instant noodles and food Expanded)

1, the high salt content, including preservatives, flavor (liver damage)

Seven types of canned food (including fruits and fish category)

1, destruction of vitamins, protein denaturation

2, excessive heat, low-nutrient

Eight, Hua Mei candied fruit products (fruit)

1, including three carcinogens: nitrite (anti-corrosion and the role of color)

2, high salt content, including preservatives, flavor (liver damage)

Nine, frozen dessert products (ice cream, popsicles and ice cream)

1, with butter easily cause obesity

2, affected by the excessively high sugar content dinner

10, barbecue foods

1, with a large number of "Si Bing triphenyl Effects" (the first of the three major carcinogen)

Roast chicken only 2,1 = 60 toxic smoke

3, protein led to the charring degeneration (add to the kidneys, liver burden)
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世界十大垃圾食物是我们肥胖的罪魁祸首，也是造成健康问题的重大因素，为了健康与身材请大家远离垃圾食品。

一、油炸类食品

1、导致心血管疾病元凶( 油炸淀粉)

2、含致癌物质

3、破坏维生素，使蛋白质变性

二、腌制类食品

1、导致高血压，肾负担过重，导致鼻咽癌

2、影响粘膜系统（对肠胃有害）

3、易得溃疡和发炎

三、加工类肉食品（肉干、肉松、香肠等）

1、含三大致癌物质之一：亚硝酸盐（防腐和显色作用）

2、含大量防腐剂（加重肝脏负担）

四、饼干类食品（不含低温烘烤和全麦饼干）

1、食用香精和色素过多（对肝脏功能造成负担）

2、严重破坏维生素

3、热量过多、营养成分低

五、汽水可乐类食品

1，含磷酸、碳酸，会带走体内大量的钙

2、含糖量过高，喝后有饱胀感，影响正餐

六、方便类食品（主要指方便面和膨化食品）

1、盐分过高，含防腐剂、香精（损肝）

七、罐头类食品（包括鱼肉类和水果类）

1、破坏维生素，使蛋白质变性

2、热量过多，营养成分低

八、话梅蜜饯类食品（果脯）

1、含三大致癌物质之一：亚硝酸盐（防腐和显色作用）

2、盐分过高，含防腐剂、香精（损肝）

九、冷冻甜品类食品（冰淇淋、冰棒和各种雪糕）

1、含奶油极易引起肥胖

2、含糖量过高影响正餐

十、烧烤类食品

1、含大量“三苯四丙吡”（三大致癌物质之首）

2、1只烤鸡腿＝60支烟毒性

3、导致蛋白质炭化变性（加重肾脏、肝脏负担）

To explore new diet to lose weight

To explore new diet to lose weight

1, add a large number of soluble dietary fiber:



The majority of fat people are very good appetite, because they can not easily complaint led to the loss of their own failure to lose weight. Loss of appetite control, the slender body is very important to maintain. Insoluble dietary fiber can inhibit the loss of appetite, abdominal full after eating a sense, but it will lead to gastrointestinal problems, and long-term consumption will lead to malnutrition and therefore can not be more fresh. The soluble dietary cellulose soluble in water due to absorb moisture, when water and the cellulose in the intestines when mixed, can produce a layer of thin film intestine, stomach and small intestine have been issued will not have enough to eat and then the signal, At the same time, the film can reduce the body's absorption of fat, controlling play-off to reduce fat absorption of food and the dual effect. Because the day-to-day consumption of refined white flour and rice distill the cellulose in the process of being removed, resulting in food shortage in cellulose, is too easy to eat lead to obesity. In order to add soluble dietary fiber intake of less than proposed would like to have a slender figure, the daily consumption of 1 - 2 packets from Huambo force developed by the United States and Bo Li Jing cellulose meal, the product containing soluble dietary fiber not only Increase your belly full sense, you have to stop in time and eat too much fat intake, there are two unique features: an increase in intestinal you double the number of bacteria, the prevention of gastroenterology; intestinal discharge of toxic substances, toxins play And how, not diarrhea. In a day, eat dinner before a pack of the United States and Bo Li Jing cellulose meal, you can prevent as a result of eating too fat and can enhance the physical, to keep the skin of body-building, threefold.



2, eat more fruits and vegetables



Vegetables give your stomach in order to maximize the capacity of the flu, but the heat generated is very small. For example, a pound of cucumber contains 76 calories. Lettuce, celery, such as the eradication of hunger is also a choice. Some low-sugar fruits, including cherry, plum, grapefruit, peaches and pears and so on. These vegetables and fruits can give you a lot of vitamin supplement. Speaking of juice, you may as well be appropriate or cutting, eating a lot of fruit so that the stomach is satisfied with the better choice.

3, degradable intake of fat nutrients: vitamin BT and ChromiumPicolinate



Two nutrients over time you will be excess fat in the body "burn" into CO2, H2O. Weight loss is the first choice for those nutrients. Li Bo in the United States and nutrition-rich granules with biological activity of more than nutrients, the daily consumption of two packets of food a month in a row, we knew it would make your weight by 4 - 6 kg.



4, reducing sugar intake



When you strive to lose weight, a baker bake a low-fat chocolate cake. You have to eat the whole cake. As a result, sugar cake in your blood sugar to make you get up and down immediately. This has made a signal to the brain, then your body needs more energy and more adequate food, which has become a vicious circle. Although cereal is the best food, cornmeal and other refined starch foods such as the Mai Rujing, potatoes, sweet potato, as well as fine white powder into the food should not be the staple food of people to lose weight. Because these foods quickly in the body into sugar alone, not only will lead to fat accumulation caused by hunger, weight loss does not help.



5 that Institute Shaochiduocan



A biochemist Shaochiduocan found to alleviate the serious compulsive eating disorder symptoms of fat people. He did a test, for fat people to eat three times a relatively light meal, and 10:30 am and 2:30 pm plus two snacks, the results of those people by the weight. A professor of anthropology: "will be able to eat three meals a day" is used to the industrial revolution in order to meet the plant life evolved. He said: If you look back from three meals a day into a multi-day meal brought about by the changes can be seen that this is a perfect fit for our physical needs. When you taste food, you may not eat too much. However, it is necessary to remind the sentence: food intake means that the number of nutrients - fat, protein, sugar. On the other hand to eat some of the low-fat cheese content, or skim milk, so rough on the body of food is very good. If you're hungry at work, eat low-fat dairy acid is appropriate. These foods so that your body's waste, less than 1,000 calories.

In short form good eating habits is to have your choice of slender build.
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To explore new diet to lose weight.
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1、补充大量的可溶性膳食纤维：



胖人的大多数食欲都极好，极易因不能控诉自已的食欲导致减肥失败。控制食欲，对保持苗条体态十分重要。不溶性膳食纤维能抑制食欲，食后有饱腹感，但会导致肠胃病，长期食用会导致营养不良，因此不可多食。可溶性的膳食纤维素由于可溶解于水中，可吸收水分，当水和该纤维素在肠内混合时，能在肠道内产生一层薄膜，胃和小肠就会发出已饱不用再进食的信号，同时，该膜还能减少肌体对脂肪的吸收，起到控制过食及减少脂肪吸收的双重效果。因为日常食用的精白面粉及精米的提制过程中纤维素被去掉了，导致膳食中纤维素不足，使人易过食导致肥胖。为了补充可溶性膳食纤维摄入的不足，建议想拥有苗条身材的人，每日食用1--2包由万博力公司开发的博力美膳食纤维素精，该产品中含的可溶性膳食纤维不仅可增加您的饱腹感，及时制止你过食及过量脂肪的摄入，还有二种独特功能：增加你肠道中双曲杆菌的数量，预防肠胃病；排出肠道内有毒物质，起到排毒养颜又不会腹泻的效果。每天在中、晚餐前食用一包博力美膳食纤维素晶，既可防止你因过食而发胖，又能提高体质，保持肌肤的健美，一举三得。



2、多吃水果和蔬菜



蔬菜能给你的胃以最大限度的饱和感，但产生的热量却很小。例如，一磅黄瓜含有76卡路里的热量。莴苣、芹菜等也是消除饥饿的选择。一些低糖类水果包括樱桃、梅、柚、桃和梨等。这些蔬菜瓜果还能给你补充大量维生素。说到果汁，你最好还是少喝为宜，吃大量水果才是让胃感到满足的较佳选择。

3、摄入可降解脂肪的营养素：维生素BT和ChromiumPicolinate



以上二种营养素可及时将你体内多余的脂肪“燃烧”，转化成CO2、H2O。是减肥者首选的营养素。博力美营养冲剂中富含具有生物活性的以上营养素，每日食用二包，连续食用一个月，不知不觉间就可使你的体重减少4--6公斤。



4、减少糖分的摄入



当你努力减肥时，一位面包师烤了一个低脂巧克力蛋糕。你把整个蛋糕都吃下了。结果，蛋糕中的糖分使你的血糖一下升了上去，又马上回落。这就给大脑发了一个信号，那就你的身体需要更充足的能量和更多的食物，从而成了恶性循环。谷类虽是最佳食品，但是玉米面和其它经过提炼的淀粉食品如麦乳精，土豆，番薯以及精白粉做成的食品不应成为减肥人的主食。因为这些食物很快在体内转成单糖，不仅导致脂肪积累还会引起饥饿感，无助于减肥。



5、学会少吃多餐



一位生化学家发现少吃多餐能缓解有严重强迫性进食症的胖人的症状。他做了一次实验，让胖人吃三顿比较清淡的饭，并在上午10:30和下午2:30加两次点心，结果那些人的体重减了。一位人类学教授指出：“每天三餐就能吃饱”的习惯是在工业革命时代为适应工厂的生活演变而来的。他说：如果你回顾一下从一日三餐变为一日多餐带来的变化，可以发现这是适合我们身体需要的。当你品味小吃时，你也许不会吃的太多。但是有必要提醒一句：小吃意味着摄入多的养分--脂肪、蛋白质、糖分。相反吃一些低脂肪含量的干酪，或者脱脂牛奶、粗面做的食物对身体很有益。如果你在工作时饿了，吃低脂酸酪是适宜的。这些食物让你的体内减去上千卡路里的废物。

总之养成良好的饮食习惯是使你拥有苗条身材的首选。

Summer body with nutrition

Glass of milk every day to drink 200 milliliters of skim milk or yogurt, mainly people in order to provide the necessary calcium. Milk or yogurt to improve the intestinal microbial systems, so as to control the bulge the abdomen.


Two high-protein eggs help to remove excess fat food, but also to maintain and enhance immunity. Egg-yolk lecithin contained in an emulsifier, cholesterol, fat emulsion can become very small particles from the vessel after the exclusion for the use of the body.

Three summer fruit, eat an apple a day, an orange. In addition, it can eat small amounts of water, or pears, kiwi, cucumber, tomatoes and so on.


Only four training exercise lasting weight loss is the fundamental fitness. Skipping the option, long-distance running, swimming, and so simple to hula loop while consumption of calories movement.


Finally, pay attention to is: diet cola is the biggest nemesis. In the summer in order to maintain good body must make a determined effort and those containing carbonated beverages Shui Baibai complete. This time you can try for themselves a real modulation of the mood of summer fruit. Red watermelon juice, orange juice, oranges of the Moon, Huang Cancan the lemon juice, plus a tall glass. A life style uniform and body will be brought to you do not like the taste.
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一杯牛奶每天都要喝200毫升的脱脂牛奶或者酸奶，主要是为了提供人们所需的钙质。牛奶或酸奶能够改善肠道微生物系统，从而控制腹部隆起。


两个鸡蛋高蛋白食物有助于去除多余脂肪，还能保持、增强免疫力。鸡蛋黄中含有的卵磷脂是一种乳化剂，可使脂肪胆固醇乳化成极小颗粒，从血管排除后为机体所利用。

三个水果夏天的时候，每天要吃一个苹果、一个橙子。此外，还可以吃少量的西瓜，或者是梨、猕猴桃、黄瓜、西红柿等。


四次锻炼只有持久的锻炼才是减肥健身的根本。可以选择跳绳、长跑、游泳、转呼啦圈等简单而又能消耗卡路里的运动。


最后需要注意的是：可乐是减肥的最大克星。在夏日里要保持好的身材就一定要痛下决心和那些含有碳酸的饮料彻底说拜拜。这个时候你可以试着为自己调制一杯真正的夏日情调的果汁。红艳艳的西瓜汁、橙亮亮的橙子汁、黄灿灿的柠檬汁，加上一个高脚玻璃杯。有情调的生活和均匀的身材会一并带给你不一样的滋味。

Weight loss diet to lose weight six principles

.Now we take a look at: weight loss diet weight loss six principles

(1) establishing a reasonable system of diet, three meals a day and reasonable distribution of nutrients. Three meals a day calorie diet should be allocated for breakfast, lunch and dinner each accounted for about one-third of the breakfast, such as 30%, 40% of Chinese food, dinner 30%. So that the supply of calories the body symmetry.

(2) time to eat three meals a day, eat a small amount of food, but pay attention to 1 hours before the dinner would not be appropriate to eat snacks, so as not to affect appetite. In the absence of special activities, not Yichi supper in the evening, the case of special activities to be supper, we should also pay attention to eating soft foods and digestible; also choose some fruit, but only five minutes to eat bread in order to facilitate the stomach to digest Absorption. Tai Bao, such as eating supper, after a short period of time to eat and sleep, would affect the gastrointestinal digestion and absorption, increase the burden on the stomach, but the body of a negative, not only can not Zengpang instead will be thin.

(3) required by the Food and energy structure adjustment, the increase in the number of staple food, animal protein, that is, fish, meat, poultry, eggs should be a corresponding increase in the number and choice of more high-starch-containing food, the staple food starch content is high In addition, more food choices are: Mao taro, potatoes, lotus root, cassava, sweet potato bamboo, potato, sweet potato, water chestnut, water chestnut, arrowhead, fruit juice, jam, honey, a variety of fresh fruit, especially in the South Fruits, sweet weight, such as longan, litchi, mango, yellow fruit, jackfruit, banana, and so on.

(4) increase in fat intake and increase the number of their own to the gastrointestinal tract to normal digestion and absorption, will not cause indigestion symptoms such as diarrhea, can be an appropriate choice of animal fats, butter, fatty meat, animal fat, such as skin.

(5) If it is suffering from the stomach weight may increase meal times, my meal-in-point increase in the meal between the soft and digestible food, but the amount should be less, not wishing to influence the main meal times.

(6) to have the law of life, cheerful mood for a happy time for sleep should be Shuizu 8 hours, and appropriate activities to enhance the digestion and absorption functions of the gastrointestinal tract.

This is a thin diet to lose weight six principles.
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现在我们来看看：减肥消瘦的饮食六原则

(1)制定合理的饮食制度，一日三餐营养素分配合理。一日三餐饮食热量分配应该是早餐、中餐、晚餐大约各占三分之一，如早餐占30%，中餐40%，晚餐30%。使体内热量供给匀称。

(2)一日三餐按时吃，可少量吃点零食，但注意就餐前1小时内不宜吃零食，以免影响食欲。如无特殊的活动，晚上也不宜吃夜宵，如遇特殊活动需吃夜宵，也应注意吃软而易消化的食物；也可选择一些水果，但只能吃五分饱，以利于胃肠消化吸收。如夜宵吃的太饱，而且吃后短时间内睡觉，会影响胃肠消化吸收，增加胃肠负担，反而对身体不利，不但不能增胖，反而会更瘦。

(3)按所需的热量调整食物结构，增加主食数量，动物蛋白质，也就是鱼、肉、禽、蛋的数量应相应增加，并可多选择含淀粉高的食物，主食的淀粉含量都高，另外，可多选择的食物是：毛芋头、土豆、藕、木薯、竹薯、山薯、蕃薯、荸荠、菱角、慈菇、果汁、果酱、蜂蜜，各种新鲜水果，特别是南方水果，甜味重，如龙眼、荔枝、芒果、黄皮果、菠萝蜜、香蕉等。

(4)增加脂肪的摄入量，增加的数量要以自己的胃肠道能正常消化吸收，不致于引起腹泻等消化不良症状，可适量选用动物脂肪，奶油、肥肉、肥动物皮等。

(5)如果是患有胃病的消瘦者，可适当增加餐次，采用我餐制在二餐之间增加点软而易消化的食物，但数量应少，以不影响主餐食欲为度。

(6)生活要有规律，心情开朗，精神愉快睡觉时间应睡足8小时，并适当的体育活动，以增强胃肠道消化吸收功能。

这是减肥消瘦的饮食六原则。

Nutrition eat the errors lose weight

In everyday life, people have a lot of common sense nutrition misconceptions, many people in accordance with such arrangements to understand the error of their diet, nutrition not only out of the question, and some will eat their health.

Longevity can be a vegetarian?

Many people think that vegetarians can live longer, do not get a little long-term Hunxing. There are indications that some of the domestic life of 645 light vegetarian Buddhist temple medical examination found that 45.6 percent of the monks are suffering from chronic diseases, of which 34.3 percent of the long-term and chronic diseases related to malnutrition. According to the survey, long-term vegetarian would cause a lack of nutrients.

Is the lack of high-quality protein, human beings need protein in two, is a complete protein, also known as high-quality protein, containing essential amino acids, including all the amino acids, animal protein such as milk, meat, eggs and fish and shrimp The protein fall into this category. The other is incomplete (or half-full) of protein, amino acid content of less than the number, and the lack of some essential amino acids. Plant protein is such a case, it is easy vegetarian who caused a lack of complete protein. When the human protein supply, we will lose weight, anemia, infectious disease, trauma, fracture healing is not easy; a serious lack of time, reduce the plasma protein, which can cause edema.

Tired after the tonic of fish, meat, eggs?

Do heavy work or carry out a large number of sports, many people want to eat fish, meat consumption, and so on to add that this is wrong. According to the pH of food can be divided into two major categories, containing phosphorus, chlorine, sulfur more food, such as fish, meat, eggs, sugar, peanuts, beer, such as an acidic food; potassium, sodium, calcium, magnesium More food such as vegetables, fruits, beans, tea, and so is a basic food. Acidic food can be a particular kind of food poisoning caused by acid, or acidic blood, the results easy to make people more tired after the fatigue, reduced resistance, and cited the passage into the disease. As a result, should not eat more tired after the big fish, meat.

Fruit juice drink?

Now many families to buy a juice machine, some of the family to eat fruit juice is essential to eat, so that the convenience of easy. In fact, apart from some of the bad teeth of the patient or the elderly, the fruit is best not to drink the juice. Drink fruit juices, a decrease of the human body's intake of cellulose. Pectin in water-soluble fiber represented there to prevent and reduce diabetes, cardiovascular disorders of health; water and insoluble fiber is more for the prevention of diseases of the gastrointestinal system. Water insoluble fibers to stimulate intestinal motility and defecation to promote the role of dietary fiber can affect the colon bacteria, so that the large intestine to reduce acid production and intestinal dilution of toxic substances, reduction of carcinogens and the intestinal mucosa contact Time, which can prevent intestinal cancer.

In addition, the Food and fiber can affect the blood sugar level, diabetic patients to reduce drug dependency, and to prevent excess heat, controlling the role of obesity, and the prevention of gallstones, blood lipid lowering effect. Fruit juice drink to the health of disadvantaged children, vulnerable children caused by lack of exercise the teeth, facial skin weakened muscle strength, the eye of the control mechanism may be weakening. In addition, long-term inability to chew, the jaw becomes developed, irregular teeth alignment, the upper and lower teeth bite dislocation. Deciduous teeth children should eat a whole is rich in fiber, fruit of a certain hardness in order to increase the child's ability to chew, chew through the movement of facial muscles and affect the ocular movement, to accelerate blood circulation and promote gum, jaw and facial bone development , As a healthy and beauty.

When the fruit to eat dinner?

Now, some of Papan President, noon eat an apple or orange, a cup of drink, even if the dinner. Some of obese Madam would like to lose weight more quickly, the recipe of the day, in addition to eat fruit, eat other food, especially protein-rich food. This is not true. Nutritionist pointed out that most fruit-bearing protein, iron, copper and low vitamin B12, although the long-term eating only fruits will lose weight, but easily lead to anemia. Fruit can not go on a diet to lose weight when meals should be properly eat beans, eggs, milk, fish and lean meat foods to ensure balanced nutrition.
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在日常生活中，人们在营养常识方面有不少错误认识，许多人按照这种错误认识来安排自己的饮食，不但谈不上营养，有的吃法还会影响健康。

吃素能长寿？

许多人都认为吃素可以长寿，长期不沾一点儿荤腥。有资料显示，国内有人对终生清淡素食的645名寺庙和尚体检发现，有45.6%的和尚患有慢性疾病，其中34.3%的慢性疾病与长期营养不良有关。据调查，长期吃素会造成营养素缺乏。

主要是优质蛋白质缺乏，人类所需要的蛋白质有两种，一种是完全蛋白质，又称优质蛋白质，含包括必需氨基酸在内的所有氨基酸，动物性蛋白质如奶类、精肉、禽蛋和鱼虾内的蛋白质均属此类。另一种是不完全（或半完全）蛋白质，所含氨基酸数量不足，而且缺乏某些必需氨基酸。植物性蛋白质即属此类，故吃素者易造成完全蛋白质缺乏。当人体蛋白质供给不足时，会减轻体重，患贫血、感染疾病，创伤、骨折不易愈合；严重缺乏时，血浆蛋白降低，可引起浮肿。

劳累后进补鱼、肉、蛋？

干了很重的活儿或进行大量运动之后，不少人要吃些鱼、肉等来补充消耗，这种做法是错误的。食物按酸碱性可分为两大类，含有磷、氯、硫元素较多的食物，如鱼、肉、蛋、糖、花生、啤酒等属酸性食物；含钾、钠、钙、镁元素较多的食物，如蔬菜、水果、豆类、茶等属碱性食物。偏食酸性食物可以引起酸中毒，即血液酸性化，结果易使劳累后的人更加疲劳，抵抗力降低，引病袭入。因此，劳累后不应多吃大鱼、大肉。

水果榨汁喝？

现在许多家庭购置了榨汁机，有的家庭吃水果基本是榨汁吃，认为这样方便省事。其实，除了某些病人或牙不好的老年人外，水果最好不要榨汁喝。只喝水果汁，减少了人体对纤维素的摄取。以果胶为代表的水溶性纤维有预防和减少糖尿病、心血管疾患的保健功效；而水不溶性纤维则更多地用于防止胃肠系统的病变。水不溶性纤维具有刺激肠道蠕动和促进排便的作用，食物纤维能影响大肠细菌的活动，使大肠内胆酸生成量减少，并能稀释肠内的有毒物质，减少致癌物与肠黏膜的接触时间，因而可预防肠道癌变。

此外，食物纤维还可影响血糖水平，减少糖尿病患者对药物的依赖性，并有防止热量过剩、控制肥胖的作用，还有预防胆结石、降低血脂的功效。水果榨汁喝对儿童健康不利，易造成儿童牙齿缺乏锻炼，面部皮肤肌肉力量变弱，眼球的调节机能减弱。另外，长期咀嚼无力，下颚会变得不发达，牙齿排列不整齐，上下牙齿咬合错位。孩子乳牙出全后应吃些富含纤维、有一定硬度的水果，以增加孩子的咀嚼力，通过咀嚼动作牵动面肌及眼肌运动，加速血液循环，促进牙床、颌骨与面骨的发育，既健康又美容。

把吃水果当正餐？

现在，有些怕胖的女士，中午只吃个苹果或橙子，喝杯饮料，就算正餐了。有的肥胖女士想更快减轻体重，在一天的食谱中，除吃些水果外，不吃其他食物，特别是含蛋白质丰富的食物。这是不正确的。营养学家指出，大部分水果含蛋白质、铁、铜和维生素B12较少，长期只吃水果虽然会减轻体重，但容易导致贫血。节食减肥不能以水果当正餐，应适当吃些大豆、蛋类、乳类、鱼类及瘦肉类食物，保证营养均衡。

Nutrition eat the errors lose weight

In everyday life, people have a lot of common sense nutrition misconceptions, many people in accordance with such arrangements to understand the error of their diet, nutrition not only out of the question, and some will eat their health.

Longevity can be a vegetarian?

Many people think that vegetarians can live longer, do not get a little long-term Hunxing. There are indications that some of the domestic life of 645 light vegetarian Buddhist temple medical examination found that 45.6 percent of the monks are suffering from chronic diseases, of which 34.3 percent of the long-term and chronic diseases related to malnutrition. According to the survey, long-term vegetarian would cause a lack of nutrients.

Is the lack of high-quality protein, human beings need protein in two, is a complete protein, also known as high-quality protein, containing essential amino acids, including all the amino acids, animal protein such as milk, meat, eggs and fish and shrimp The protein fall into this category. The other is incomplete (or half-full) of protein, amino acid content of less than the number, and the lack of some essential amino acids. Plant protein is such a case, it is easy vegetarian who caused a lack of complete protein. When the human protein supply, we will lose weight, anemia, infectious disease, trauma, fracture healing is not easy; a serious lack of time, reduce the plasma protein, which can cause edema.

Tired after the tonic of fish, meat, eggs?

Do heavy work or carry out a large number of sports, many people want to eat fish, meat consumption, and so on to add that this is wrong. According to the pH of food can be divided into two major categories, containing phosphorus, chlorine, sulfur more food, such as fish, meat, eggs, sugar, peanuts, beer, such as an acidic food; potassium, sodium, calcium, magnesium More food such as vegetables, fruits, beans, tea, and so is a basic food. Acidic food can be a particular kind of food poisoning caused by acid, or acidic blood, the results easy to make people more tired after the fatigue, reduced resistance, and cited the passage into the disease. As a result, should not eat more tired after the big fish, meat.

Fruit juice drink?

Now many families to buy a juice machine, some of the family to eat fruit juice is essential to eat, so that the convenience of easy. In fact, apart from some of the bad teeth of the patient or the elderly, the fruit is best not to drink the juice. Drink fruit juices, a decrease of the human body's intake of cellulose. Pectin in water-soluble fiber represented there to prevent and reduce diabetes, cardiovascular disorders of health; water and insoluble fiber is more for the prevention of diseases of the gastrointestinal system. Water insoluble fibers to stimulate intestinal motility and defecation to promote the role of dietary fiber can affect the colon bacteria, so that the large intestine to reduce acid production and intestinal dilution of toxic substances, reduction of carcinogens and the intestinal mucosa contact Time, which can prevent intestinal cancer.

In addition, the Food and fiber can affect the blood sugar level, diabetic patients to reduce drug dependency, and to prevent excess heat, controlling the role of obesity, and the prevention of gallstones, blood lipid lowering effect. Fruit juice drink to the health of disadvantaged children, vulnerable children caused by lack of exercise the teeth, facial skin weakened muscle strength, the eye of the control mechanism may be weakening. In addition, long-term inability to chew, the jaw becomes developed, irregular teeth alignment, the upper and lower teeth bite dislocation. Deciduous teeth children should eat a whole is rich in fiber, fruit of a certain hardness in order to increase the child's ability to chew, chew through the movement of facial muscles and affect the ocular movement, to accelerate blood circulation and promote gum, jaw and facial bone development , As a healthy and beauty.

When the fruit to eat dinner?

Now, some of Papan President, noon eat an apple or orange, a cup of drink, even if the dinner. Some of obese Madam would like to lose weight more quickly, the recipe of the day, in addition to eat fruit, eat other food, especially protein-rich food. This is not true. Nutritionist pointed out that most fruit-bearing protein, iron, copper and low vitamin B12, although the long-term eating only fruits will lose weight, but easily lead to anemia. Fruit can not go on a diet to lose weight when meals should be properly eat beans, eggs, milk, fish and lean meat foods to ensure balanced nutrition.
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.
在日常生活中，人们在营养常识方面有不少错误认识，许多人按照这种错误认识来安排自己的饮食，不但谈不上营养，有的吃法还会影响健康。

吃素能长寿？

许多人都认为吃素可以长寿，长期不沾一点儿荤腥。有资料显示，国内有人对终生清淡素食的645名寺庙和尚体检发现，有45.6%的和尚患有慢性疾病，其中34.3%的慢性疾病与长期营养不良有关。据调查，长期吃素会造成营养素缺乏。

主要是优质蛋白质缺乏，人类所需要的蛋白质有两种，一种是完全蛋白质，又称优质蛋白质，含包括必需氨基酸在内的所有氨基酸，动物性蛋白质如奶类、精肉、禽蛋和鱼虾内的蛋白质均属此类。另一种是不完全（或半完全）蛋白质，所含氨基酸数量不足，而且缺乏某些必需氨基酸。植物性蛋白质即属此类，故吃素者易造成完全蛋白质缺乏。当人体蛋白质供给不足时，会减轻体重，患贫血、感染疾病，创伤、骨折不易愈合；严重缺乏时，血浆蛋白降低，可引起浮肿。

劳累后进补鱼、肉、蛋？

干了很重的活儿或进行大量运动之后，不少人要吃些鱼、肉等来补充消耗，这种做法是错误的。食物按酸碱性可分为两大类，含有磷、氯、硫元素较多的食物，如鱼、肉、蛋、糖、花生、啤酒等属酸性食物；含钾、钠、钙、镁元素较多的食物，如蔬菜、水果、豆类、茶等属碱性食物。偏食酸性食物可以引起酸中毒，即血液酸性化，结果易使劳累后的人更加疲劳，抵抗力降低，引病袭入。因此，劳累后不应多吃大鱼、大肉。

水果榨汁喝？

现在许多家庭购置了榨汁机，有的家庭吃水果基本是榨汁吃，认为这样方便省事。其实，除了某些病人或牙不好的老年人外，水果最好不要榨汁喝。只喝水果汁，减少了人体对纤维素的摄取。以果胶为代表的水溶性纤维有预防和减少糖尿病、心血管疾患的保健功效；而水不溶性纤维则更多地用于防止胃肠系统的病变。水不溶性纤维具有刺激肠道蠕动和促进排便的作用，食物纤维能影响大肠细菌的活动，使大肠内胆酸生成量减少，并能稀释肠内的有毒物质，减少致癌物与肠黏膜的接触时间，因而可预防肠道癌变。

此外，食物纤维还可影响血糖水平，减少糖尿病患者对药物的依赖性，并有防止热量过剩、控制肥胖的作用，还有预防胆结石、降低血脂的功效。水果榨汁喝对儿童健康不利，易造成儿童牙齿缺乏锻炼，面部皮肤肌肉力量变弱，眼球的调节机能减弱。另外，长期咀嚼无力，下颚会变得不发达，牙齿排列不整齐，上下牙齿咬合错位。孩子乳牙出全后应吃些富含纤维、有一定硬度的水果，以增加孩子的咀嚼力，通过咀嚼动作牵动面肌及眼肌运动，加速血液循环，促进牙床、颌骨与面骨的发育，既健康又美容。

把吃水果当正餐？

现在，有些怕胖的女士，中午只吃个苹果或橙子，喝杯饮料，就算正餐了。有的肥胖女士想更快减轻体重，在一天的食谱中，除吃些水果外，不吃其他食物，特别是含蛋白质丰富的食物。这是不正确的。营养学家指出，大部分水果含蛋白质、铁、铜和维生素B12较少，长期只吃水果虽然会减轻体重，但容易导致贫血。节食减肥不能以水果当正餐，应适当吃些大豆、蛋类、乳类、鱼类及瘦肉类食物，保证营养均衡。

In the process of weight loss supplement of vitamin

.Specific types of food in the vitamin content of the number, weight loss will help in weight loss in the process to choose the right food, vitamin and effective to avoid the kind of "vitamins are not even lose weight by" the bias.

The following is a list of the main food source of vitamin for reference:

1, vitamin A: animal liver, egg yolk, cod liver oil and butter in the highest natural vitamin A content; in plant foods, deep colors (red, yellow and green) vegetables such as tomatoes, carrots, peppers, sweet potato, water spinach, amaranth and Some fruits such as bananas, persimmons, oranges, peaches, and so contain more carotene.

2, the food sources of vitamin B1: coarse grains, beans, peanuts, lean meat, internal organs and dry yeast are a good source of vitamin B1. It should be noted that processing, cooking methods, to avoid damage. Some fish and mollusks with thiamine enzyme in the body, the destruction of biodegradable thiamine, and vitamin thiamine is B1. If the heat can destroy enzymes so that the peacekeeping thiamine, it is not eaten raw fish and mollusks can maintain the food content of vitamin B1.

3, the food sources of vitamin B2: Vitamin B2, also known as riboflavin, riboflavin plants can be synthesized, and the animals generally can not be synthesized. Although the intestinal bacteria may be a small amount of synthetic vitamin B2, but it can not meet the needs of vitamin B2 and therefore have to rely on the main food supply. Vitamin B2 is not widely distributed in nature, focused only on the liver, kidney, milk, egg, crab, mud eel, Tricholoma, seaweed and a few other foods. Green leafy vegetables in the vitamin B2 content slightly higher than other vegetables. Dry beans, peanuts, and other food content of vitamin B2 can.

4, Vitamin B12: very little content in plant food, the food is the main source of animal food, meat, milk and animal offal in more content, the fermented beans can contain vitamin B12. Human micro-organisms in the colon can be synthesized vitamin B12, but it can not be absorbed only with the fecal discharge.

5, the food sources of vitamin C: new plant in more vitamin C, such as persimmon Law, bitter gourd, cauliflower, kale, as well as vegetables such as kiwi, axillaris, red, Citrus grandis, and other fruits. Some of the wild, wild fruit in vitamin C content popular than vegetables. Vitamin C in the storage, processing and cooking process was vulnerable to damage plants and other organic acids and antioxidant vitamin C can play the role of protection.

6, a source of vitamin D: The light can produce sufficient vitamin D3. Cod liver oil, egg yolk, milk, and other animal foods contain vitamin D3.

7, the distribution of natural vitamin E in a wide range of general lack of easy. Vegetable oil in large vitamin E content, such as linoleic acid and fatty acid content in parallel. Some of the factors that may affect the vitamin E content of foods such as milk as a result of the content is different in different seasons. In addition, vitamin E is not stable in storage and cooking process will be lost.

8, niacin: foods with higher levels of niacin have animal liver, lean meat, coarse grains, peanuts, beans, yeast, and so on.

9, folic acid: animal liver, kidney and fruits, vegetables, wheat bran, and other foods rich in content. Normal intestinal function, intestinal flora can be part of the synthesis. It is not a lack of general.
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明确各类食物中维生素含量的多少，将有助于减肥者在减肥过程中正确选择食物，有效补充维生素，避免那种“减肥连维生素都减了”的偏向。

以下列出主要维生素的食物来源，以供参考：

1、维生素A：动物肝脏、蛋黄、奶油和鱼肝油中天然维生素A含量最高；在植物性食品中，深颜色（红、黄、绿色）的蔬菜如番茄、胡萝卜、辣椒、红薯、空心菜、苋菜及某些水果如香蕉、柿子、橘子、桃等中含有较多的胡萝卜素。

2、维生素B1的食物来源：粗粮、豆类、花生、瘦肉、内脏及干酵母等都是维生素B1的良好来源。但须注意加工、烹调方法，避免破坏。某些鱼及软体动物体内 含硫胺素酶，可分解破坏硫胺素，而硫胺素就是维生素B1。如加热就可使维硫胺素酶破坏，故不生吃鱼类和软体动物，就可维持食物中的维生素B1的含量。

3、维生素B2的食物来源：维生素B2又称核黄素，植物能合成核黄素，而动物则一般不能合成。肠道菌虽可合成少量维生素B2，但不能满足需要，故维生素 B2主要须依赖食物供给。维生素B2自然界中分布不广，只集中于肝、肾、乳、蛋黄、河蟹、鳝鱼、口蘑、紫菜等少数食品中。绿叶蔬菜中的维生素B2含量略高 于其他蔬菜。干豆类、花生等食物中维生素B2含量尚可。

4、维生素B12：植物性食品含量甚少，其食物来源主要是动物性食品，肉、乳及动物内脏中含量较多，豆类经发酵可含维生素B12。人体结肠中微生物可合成维生素B12，但不能被吸收，只能随粪便排出。

5、维生素C的食物来源：新鲜植物中维生素C较多，如柿椒、苦瓜、菜花、芥蓝等蔬菜以及猕猴桃、酸枣、红果、沙田柚等水果。某些野菜、野果中维生素C含量 高于常用蔬菜。维生素C在储存、加工及烹调处理过程中极易被破坏，而植物中的有机酸及其他抗氧化剂能够对维生素C起保护作用。

6、维生素D的来源：充足的光照可产生维生素D3。鱼肝油、蛋黄、牛奶等动物性食品中含有维生素D3。

7、维生素E在自然界分布甚广，一般不易缺乏。植物油中维生素E含量较多，与亚油酸等多烯脂肪酸含量平行。某些因素可能影响食物中维生素E含量，如牛奶因季节不同则含量不同。此外，维生素E不太稳定，在储存及烹调过程中都会有损失。

8、尼克酸：食物中尼克酸含量较高的有动物肝脏、瘦肉、粗粮、花生、豆类、酵母等。

9、叶酸：动物肝、肾及水果、蔬菜、麦麸等食物中含量丰富。肠道功能正常时，肠道菌群也能合成一部分。故一般不致缺乏。