In addition to exercise, the most important thing for those who want to lose weight is to strictly control their diet. Reduce the consumption of starch, sugar, and animal fat, and increase the intake of vegetables and fruits. But sometimes, just this vague knowledge may be difficult to grasp and eat in a tangible way. You may not be able to estimate the amount, how much is less or how much is more. Therefore, ufabet http://ufabet999.app! Health has an easy method to share.
Good health starts with nutrition. Healthy food plate. Recipe 2:1:1:1.
“Eat rice as much as meat, eat vegetables more than rice.”
From Ms. Jinjutha Prasoptham, dietitian of the Thais Without Belly Network, said that the Healthy Food Plate according to the formula 2:1:1:1 is a change of everyday favorite dishes to healthy food. It is a concept of determining the appropriate amount of food by eye. It is a simple principle that makes eating each meal get complete nutrition and not too much. There is an easy principle to remember: “Eat rice equal to meat, eat vegetables more than rice.”
For each meal, divide the food on your plate into 4 parts:
- 2 portions of vegetables , either raw or cooked, which will provide you with dietary fiber, vitamins and minerals.
- 1 serving of carbohydrates should be unpolished, such as brown rice, whole wheat bread, or noodles, which will provide you with just the right amount of energy.
- 1 portion of protein, focusing on low-fat foods such as chicken breast, pork tenderloin, fish, or tofu, to achieve the right proportion.
- 1 part fruit, such as oranges, papaya, apples
The additional supplement is 1-2 glasses of milk per day , and it should be plain milk or low-sugar soy milk.