In fact, as long as you eat right, you can eat enough and control calories: dietary fiber!
Dietary fiber is a kind of indigestible fiber, which can be divided into water-soluble dietary fiber and insoluble dietary fiber. They can absorb water and expand, quickly expand the volume, help you feel full, and wriggle the intestines to help you defecate regularly.
Choose foods with high dietary fiber content in your daily diet, and you will find that you seem to have a "lean physique", and you will be full without eating too much! And it consumes a lot of calories less than eating other foods. We summarized 12 kinds of foods with high dietary fiber for you. Starting today, add them to your daily menu. Losing weight while eating is not a dream!
12. Celery: There is no need to remove celery leaves.
Every 100g contains
■ total dietary fiber 1.6g ■ calories 16 kcal.
Recommended reason
Surprised? Celery actually comes last. Although there are many visible "fibers", celery has to lean back in dietary fiber content compared with Chinese cabbage and beans. However, it won't make you tan more easily, and the calories are still low. Eat more, no problem.
Reminder: celery leaves do not need to be removed, and the nutritional value is actually higher than that of vegetable stems.
How to eat: scald Sichuan before frying to keep it crisp and avoid frying.
1 1. Blueberries: high value and strong antioxidant capacity.
Every 100g contains
■ The total dietary fiber is 2.4 grams ■ The calorie is 57 kilocalories.
Recommended reason
Rich in anthocyanins, it has strong antioxidant capacity and can help you eliminate free radicals that damage your body. But don't expect eating blueberries to prevent cancer. Eat some zarraga, put a plate in front of the camera, and a little fresh wind will come out!
Reminder: a layer of frost on the surface means that blueberries are fresh, so you don't have to wash them off hard!
How to eat: with sugar-free yogurt, sweet and sour, high-calorie dessert!
10. Banana: Raw bananas may aggravate constipation.
Every 100g contains
■ The total dietary fiber is 2.6 grams ■ The calorie is 89 kilocalories.
Recommended reason
Raw bananas are high in tannic acid, but eating them may aggravate constipation. The laxative ability of cooked bananas is also very general, because compared with apples and pears, the fiber content of bananas is really not excellent and the calories are relatively high. However, eating on an empty stomach is no problem, and it is also very suitable for replenishing energy before exercise.
Reminder: Never put it in the refrigerator. Keep it indoors in a cool and ventilated place.
How to eat: In addition to regular eating, try frozen bananas!
9. Spring bamboo shoots: The fiber content is higher than that of winter bamboo shoots.
Every 100g contains
■ Insoluble dietary fiber 2.8g ■ Calories 25kcal.
Recommended reason
It is true that bamboo shoots in season have lost their tongues. It is an angel food for people with low calorie and low fat.
Reminder: It is best to scald Sichuan food for 2 minutes or cook it on low heat. If you fry directly, it is easy to hurt your tongue.
How to eat: Cook soup or hob meat with braised pork. Braised bamboo shoots are delicious, but pay attention to the amount of oil.
8. pear: don't eat too much, but it has nothing to do with "coldness"
Every 100g contains
■ The total dietary fiber is 3. 1g ■ The calorie is 57 kcal.
Recommended reason
High moisture, low calorie, high fiber and strong satiety. If you are afraid of being fat, choose it to relieve hunger, but don't eat too much. Fruit should be controlled within 350 grams a day.
Reminder: the fiber content is high, it is easy to wriggle in the intestine, and it is also rich in sorbitol. People who have a bad stomach may have diarrhea after eating it. You can cook pear flower soup, but don't add rock sugar.
How to eat: directly eat crisp, so that pear soup becomes sweet, without worrying about nutrient loss, vitamin C content is not high, and minerals are not lost.
7. Mushrooms: High-fiber players with strong taste.
Every 100g contains
■ The total dietary fiber is 3.6 grams ■ The calorie is 39 kilocalories.
Recommended reason
Although shiitake mushrooms are soft and tender, their dietary fiber content is much higher than celery with clear tendons. Most bacteria and algae foods are rich in soluble dietary fiber, which is very worth eating. There are also auricularia auricula (2.6 grams, 27 calories) and kelp (1.3 grams, 43 calories), and more!
Reminder: it is no problem to soak for one night in advance and eat the next day. If you are worried about microbial growth, you can seal the box and refrigerate the foam. Mushroom slices (fried) don't lose weight!
How to eat: Diced buns, jiaozi, fried rape, sliced in the oven ... is a vegetarian dish that is more delicious than meat.
Recommended reading: Can eating mushrooms keep your brain young? Anti-cancer and weight loss have many benefits!
6. Water spinach: It does not absorb toxins.
Every 100g contains
■ Total dietary fiber 4.0g ■ Calories 17 kcal.
Recommended reason
Calcium content is higher than milk, potassium content is higher than banana, it does not absorb toxins, and it is not the king of vegetable poison. Please feel free to eat and eat more.
Reminder: The oxalic acid content is high. Eating it after boiling water will not affect the absorption of calcium.
How to eat: With garlic, fermented bean curd and shrimp sauce, it's hard to make it taste bad.
5. Taro: an excellent substitute for staple food
Every 100g contains
■ Total dietary fiber 4. 1g ■ calories 1 12 calories.
Recommended reason
Don't be a vegetable, it is actually used to replace refined carbohydrate staple foods such as rice. Dietary fiber is also rich in its good friend yam (4. 1g, 1 18 calories).
Reminder: Don't put it in the refrigerator. Wear gloves when washing, and be sure to cook them before eating.
How to eat: steaming and cooking are the best, and taro can't lose weight by deducting meat and spinning taro!
4. Oats: Online celebrity food does have strength.
Every 100g contains
■ Total dietary fiber 10. 1g ■ 379 calories.
Recommended reason
Fitness experts and food bloggers love each other and do have strength. Its rich β -glucan can not only enhance satiety, but also delay the increase of blood sugar, which is helpful to control blood lipid. The most touching thing is that online celebrities are very cheap, so when you buy them, you choose ones with high β -glucan content.
Reminder: After cereal is treated with maple syrup or honey, add nuts and dried fruits to form mixed cereal. Don't buy it! Because the addition of various sugars will mask the benefits of oats, the simpler the original ecological oats, the better.
How to eat: You can use a handful of oatmeal and a pot of oatmeal boiled in water. Instant oatmeal with milk is also a good breakfast.
3. Mung beans: you can also eat during menstruation.
Every 100g contains
■ Total dietary fiber 16g ■ Calories 347 kcal.
Recommended reason
Nutritious beans, rich in minerals and vitamins, can be eaten by people with menstrual period, physical weakness, gastrointestinal weakness and diabetes! It is normal that the color of mung bean soup turns red because polyphenols are oxidized.
Reminder: cortex is difficult to cook, and soaking in advance is the key.
How to eat: Cooking mung bean rice with rice helps to control sugar, or making soup with ribs to get rid of greasy. Cook mung bean soup in summer, remember not to put sugar.
Recommended reading: "Soybean diet" is positive, slimming and anti-cancer is good for health.
2. Chickpeas: Beyond red beans in five aspects.
Every 100g contains
■ Total dietary fiber 17.4g ■ 364 calories.
Recommended reason
The contents of calcium, vitamin B 1 and B2 are higher than those of adzuki bean, and it is also rich in high-quality protein, which is so comprehensive in nutrition that it deserves to be the favorite of bodybuilders. Moreover, it has a dense taste, tastes like chestnut, is easy to digest, and is suitable for the elderly and children.
Reminder: the fat content is not low, plus whole grains and miscellaneous beans, you always eat 50 yuan a day? 150g is enough.
How to eat: You can eat less rice with steamed rice, or buy hummus/sauce with vegetables and bid farewell to salad dressing.
1. Konjac powder: low calorie and high fiber, but enough is enough.
Every 100g contains
■ The total dietary fiber is 77.4g ■ The calorie is 8.6kcal.
Recommended reason
The legendary "zero calorie" food is extremely low in calories, high in dietary fiber and rich in protein and trace elements. All kinds of foods made of konjac flour are crisp and tasteless, suitable for eating whatever you want, and are definitely the best choice to relieve your appetite during calorie control.
Reminder: you can't eat endlessly because it is low in calories and high in fiber, and you can even use it instead of all staple foods. Excessive dietary fiber intake will also interfere with the absorption of vitamins and minerals, leading to malnutrition. No matter how good things are, enough is enough.
How to eat: Frozen konjac slices will be easier to taste, and noodles/vermicelli mixed with sauce will be delicious. Be careful not to put too much sauce.
These foods are very suitable as the first choice for people who want to lose fat. Even if you don't want to lose weight, as long as you pay attention to choosing foods with high dietary fiber content in your diet, it will be easier to control your weight than people who don't lose weight. But it is precisely because they promote intestinal peristalsis that people who are prone to diarrhea and have weak digestive function should pay attention to a small amount of intake.
Besides, if you think that eating these foods can help you "burn fat", you must be thinking too much. They can only make you less hungry. If you don't control the overall calories, you can't eat it. Can't blame dietary fiber for not helping!