Winter is the best season to lose weight, but cold weather also make appetites, how to eat right, eat well, control weight, based on it? Bluebird Fitness Club Yang introduction, if prolonged exercise does not eat, people will feel more hungry and affect the metabolism.

Studies have shown that every 2-3 hours to eat a thing, to help prevent low blood sugar level to maintain continuous and uniform supply of nutrients to effectively maintain the weight, speed up the metabolism, making it easy to thin. Want to slim down perfectly healthy, can be formulated according to the nutritional intake of coaching tips arrangements for food distribution.

Vegetables: Every day at least 3 portion

Recommended Vegetables: celery, mushrooms, leeks, onions, peppers, tomatoes, cabbage, pumpkin, carrots, potatoes, peas, 100% vegetable juice, salads.

A = 1 / 2 cooked vegetables; a raw vegetables; 1 cup vegetable juice; 1 / 4 salad.

Rationale: Since these vegetables contain many vitamins, minerals and other nutrients, while the heat of their low intake of vegetables, so basically there is no maximum amount limit. But do not eat potatoes or peas, as they heat compared to other green leafy vegetables should be higher.

Feeding time: anytime, anywhere. The time when feeling hungry, and vegetables is the best choice because they are low-calorie high-fiber foods.

Fruits: Every day at least 3 portion

Recommended fruits: oranges, apples, pears, bananas, berries, grapes, apricots, plums, raisins, melon, durian, coconut, 100% pure fruit juice.

A = 1 the whole fruit; 3 / 4 berries or grapes; 1 / 2 cup fruit juice.

Rationale: Like with the vegetables and fruits containing a large number of fibers and the heat is very low, we can say that they are the best partner to lose weight. In addition, there is a good fruit, that is, the sweet taste of their own juice will help to reduce your desire for high-calorie foods.

Feeding time: can be used as between meal snacks or eat at the dinner.

Food: Every day four portion of coarse grains, flour and rice should not exceed 2 portion

Coarse grains include: cereal crops, oatmeal, whole wheat bread and Italian bread, oatmeal, barley, buckwheat, corn.

Flour and rice include: white bread, white rice

A = 1 slice bread; a small round bread or a corn pancake; 1 / 2 bowl of cooked cereal; 1 / 2 bowl of rice.

Rationale: All of the cereals can provide complex carbohydrates to the body, they can make energy and not gain weight. Coarse grains in the high fiber content, but also enable you to have to eat a little saturated feel. Studies have shown that people who regularly eat whole grains easier to lose weight and body weight can be maintained.

Eating time: at work or before exercise 1 to 2 hours to eat. Not only can enhance your own fatigue resistance, but also to burn fat as quickly as possible.

After exercise, it is best to eat protein-rich carbohydrates, this can help you to restore the body the energy required, and ease fatigue after exercise.

Tea selection

From the habit, some people fond of green tea, some people fond of black tea and some people fond of scented tea, oolong tea and so on. But they have  clear regional, may be the local climatic conditions, cultural conditions related to who is unable to say who is good or bad; anyway they can choose their own tea drinkers.

From the perspective of nutrition and fitness, black tea is more suitable in physically weak person, if one can add some sugar, the effect will be even better; young people drink  green tea is better; tea has Shugan Jieyu, the effect of qi to regulate menstruation; black tea, Tuo Cha, Oolong tea helps weight loss; the detoxifying effect of green tea is better for the good of the body toxins.

Tea sets selection

Tea sets recommends  Yixing teapots. Tea may use glass daily, and there are a number of stainless steel, enamel, and paper and so on. As the day is very busy, people often drink a cup of tea separate to several times and often covered the lid for dust, but then come back to drink will get another taste of  tea. Or you can consider Zi Shahu ZISHA Cup, due to good ventilation, and it is not easy to change the taste of tea.

Water selection

Tea says that the best water is mountain water, rivers and lakes followed a number of wells to be poor; now there are tap water, purified water and mineral water and so on. Using  mountain spring water is the best choice, but tap water is the most common for the general public.  but tea with tap water which it is best to use clean containers. The first storage day, after the chlorine distributed then use gas to boil tea.

Do not have daily vitamin supplement, if necessary, eat; some health products and drugs with the clothes, it is likely to interfere with efficacy; vitamin even if security can not overdose. Recently, the United States “Prevention” magazine has written that ease the use of health care products 4 a code of practice to guide us the right food.

Code 1: Eat if necessary

The body’s absorption of nutrients does not accept, and to eat less but will force cell. Eat once every two or three days, not only to reduce excessive risk, but also make up the body’s nutrient needs.

Chronic diseases can be appropriate to add vitamin B family. Of chronic diseases, as in a high-pressure state, it is easy to consume vitamin B family. Such as chewing, food intake problems senior citizens may be appropriate to add vitamin, pregnant women and children are best not to jump to vitamin supplements. As for the baby should eat folic acid to prevent neurological defects, suggested that we first discussed, and physicians and pharmacists before use.

Code 2: Note Drug Interactions

Vitamins and health food and medicine often play a role, it is recommended heart, liver, kidney problems, the use of the former, it is best to discuss first, and doctors. Common drug interactions with fish oil, garlic, ginkgo and aspirin would be the same with the risk of bleeding.

Fiber type of health food products, such as plantain and so will reduce the Panadol analgesic efficacy, it is best to take medicine, etc. After two hours of drug absorption, and then taking health food products. Liver type of health food products, such as mushrooms and other genes will be activated in the body antidote, so that drug failure, it is best medicine interval with 3 ~ 4 hours after use.

Code 3: Do not exceed recommended daily dosage of

Even if the safety of a high water-soluble vitamin B and vitamin C, can also be caused by a small accumulation of excessive urination, such as too much vitamin B6 can cause peripheral neuropathy; vitamin C and kidney stones occur much headache, so when you eat vitamins To add more water.

Vitamins and minerals intake, preferably within the framework of the daily recommendation, and select multi-vitamin supplements than a single security. Identification of vitamins in excessive quantities, can look at nutrition labeling of the recommended amounts of intake (RDA), the United States USRDA marked as 100%, indicating full compliance. If it is 100% × 66, that the proposed volume is 66 times the dosage is too high at risk.

Code 4: The best choice for small packing

Food nutrition should also diversify risk, at least every two months to replace a different brand, not only can increase the utilization of the body, but also to avoid drug resistance. In addition, because the amount of small, the best choice for small packages.