1. Oatmeal produced by Shizhuang Oatmeal Academy of Agricultural Sciences, such a big bag of 350g actually sold for 7 yuan. I have made many attempts, and I think this is the most cost-effective pressed oatmeal on the market. It's sticky when cooked a little, and it tastes great. It is suggested that oatmeal should be cooked and sticky after cooking, without adding other foods (such as dried fruits and vegetables, sugar). The viscosity of oats comes from β-glucan, and the functions of oats such as reducing blood fat, increasing satiety, controlling appetite and stabilizing blood sugar also come from this ingredient to a great extent. Therefore, when oatmeal is cooked into porridge, the stronger the taste, the more dextran dissolved, and the better the health care effect. Fat-reducing friends recommend boiling 50g cereal in water and mixing it with 250ml skim/low-fat milk for breakfast.

2. Rye bread is sold in a treasure and an east, and it costs about 500g for 25 yuan. The formula is only rye flour, rye and a small amount of salt. It tastes a little sour, a bit like Dalian in Northeast China (? ), some people like it and some people hate it ... baking it in the oven will greatly reduce the sour taste and improve the taste. It will be delicious to take a bite in the microwave oven. It is recommended to eat with sugar-free jam, Greek yogurt and low-fat peanut butter, which is very satisfying. The unopened ones can be kept for 12 months, and it is recommended to put them in the refrigerator within one week after opening. Just take a bite for breakfast or dinner during the fat reduction period.

3. Wild Rice Wild rice is not wild rice, but the seed of an aquatic plant. Wild rice grows in Lake Superior in North America. Hundreds of years ago, it was one of the main foods for Indians. Its nutritional value is extremely high: the fiber content is three times that of white rice, the folic acid content is five times that of white rice, and the protein content is 1 times that of white rice. At the same time, the calorie of wild rice is lower than that of brown rice, which is an excellent low GI food. When reducing fat, wild rice can be mixed into rice, which will improve nutritional value and satiety and lower energy. I suggest you use wild rice mixed with vegetables, nuts and meat to make salad for lunch, or stew miscellaneous grains porridge as breakfast staple food.