Girls have a lie: I eat a lot, it is not fat.
Before Xiaobian young, I believe this, since I saw the diet of our Shuqi goddess in “Chinese Restaurant 2”, I know that it is all fake! Except for a few people who really can’t get fat, more people have to handcuffs to have a good body.
In the public impression, Shu Qi seems to have never been fat, although she often dries food in Weibo, advertised as a foodie, but as soon as the reality show is revealed, compared to other people in the restaurant headed by Zhao Wei, Shu Qi’s taste Let us see the true “survival” of the female celebrity: Every time I eat a grain of rice, I have to say sorry!
When busy, Wang Junkai asked everyone to eat rice noodles, Su Youpeng: Ok, Zhao Wei: A little bit, Shu Qi: Do not eat.
Everyone is happy to eat rice The ribs, only the red wine, the goddess sent the following emotions, and threw a human body calculation bomb to Su Youpeng.
The so-called three-point practice seven points to eat, this is definitely not a mess! Shu Qi tells us the fact that for weight loss, exercise is a must, and healthy eating is more important! In addition to perseverance and hard work, learn to understand the table of food nutrition, scientific eating is a necessary condition.
We all know that the body’s energy comes from three major elements: carbon water, protein, fat, and a reasonable diet every day to eat good carbon water, good protein, good fat, will eat good body . So, what should I eat? How much is it ingested?
SILKISM small class, teach you three minutes to read the food nutrition table!
1.Understanding the nutrient “4+1”
“4” stands for 4 core nutrients: protein, fat, carbohydrate, sodium
“1” means energy
“NRV%” means 5 percent of the corresponding nutrient reference value (NRV)
energy= protein capacity + fat capacity + carbohydrate Capacity + other micro-capacity; NRV% is the percentage of nutrients required throughout the day, which refers to the recommended amount of an adult’s daily intake. If we eat 100g of food as shown above, it means that 25% of the energy is needed for one day.
2.Accurately calculate energy values
“Chinese Dietary Dietary Guidelines (2016 Edition)” Recommendation: It is appropriate for ordinary men to consume 2,250 calories per day, for ordinary women. It is advisable to consume less than 1800 calories per day. Let’s take a look at the conversion formula:
Unit conversion: 1 big card= 1000 cards= 4184 joules= 4.184 kilojoules (KJ)
The nutrient composition table above is an example. It is concluded that 2100/4.18=502 kcal, but it is difficult for us to use the calculator to calculate one by one when purchasing items. Therefore, for convenience, it can be directly divided by 4, which is easy to calculate and the difference is not big.
3.Food Type Analysis
High protein food: refers to protein content ≥ 12 grams per 100 grams of food, or ≥ 6 grams per 100 milliliters of food, that is high Protein food is right. How do you calculate your daily protein intake? The scientific formula is this: body weight *0.8-1.8, which is the daily recommended protein intake.
Low-fat foods: refers to a fat content of ≤ 3 grams per 100 grams of food, or 100 milliliters of food ≤ 1.5 grams. It is recommended that the fat-reducing population have a daily fat intake of less than 60 grams.
Low-sugar food: Calculated by carbohydrates, it means that the food content is less than 5 grams per 100 grams or 100 milliliters, and the recommended daily intake of carbohydrates is no more than 300 grams.
Low-sodium food: 100mg or 100ml food content is less than or equal to 120mg, the World Health Organization recommends that the human daily intake of sodium is 1000-2500mg, salt contains 40% sodium, also It is only 2.5-6 grams of salt per day. The average sodium intake of our country is equivalent to about 14-16 grams of salt, which greatly exceeds the standard.
Everyone has different calorie intake during weight loss and needs to be calculated by a professional or by a formula. For example, a girl who is losing weight has a total calorie intake of 1,500 kcal per day. According to the recommended dietary ratio, 45% to 65% of the calorie supply comes from carbohydrates, 20% to 35%. The calorie supply comes from fat, and 10% to 35% of the calorie supply comes from protein. According to this ratio, the actual grams of carbohydrates, protein and fat per day can be calculated as: carbohydrate: 169g ~ 244g; protein : 75 grams ~ 131 grams; fat: 17 grams ~ 58 grams.
Learn to look at the food nutrition table, let us quickly identify junk food, rationally plan the diet plan according to their own needs, avoid excessive intake of calories, do not need to drink dew fairy, but also eat and thin! Many people advocate healthy eating and exercise, but everyone likes and insists on the original intentions. Some people want to burn calories, some people are because of the pursuit of fitness life, and most people are trying to wear them. Every piece of S is beautiful. . . No matter which one you are, SILKISM is willing to help you lead a better life.