1, the reason why the abdominal circumference is too thick.
The abdominal circumference of most people is too thick, which is mainly influenced by two factors. One is constipation, and the other is obesity leading to excessive abdominal fat. Constipation is mostly caused by the lack of fiber and water in the diet, and it may also be due to the lack of exercise and physical fitness, which leads to slow gastrointestinal peristalsis.
Excessive waist circumference is caused by long-term constipation or excessive abdominal fat. If you want to slim your waist and abdomen, you must start from these two aspects. Let the nutritionist teach you how to flatten your abdomen again by adjusting your diet today. First of all, the seven economical and easy-to-buy ingredients introduced to you, including sweet potatoes, apples, oats, bamboo shoots, guava, celery and mushrooms, are all foods rich in dietary fiber, which can enhance intestinal health and do a good job in environmental protection.
First, Apple:
There is a western proverb that says, "An apple a day keeps the doctor away." Are apples really that good? Yu said that compared with ordinary fruits, the nutritional components of apples are not particularly prominent, but apples contain a special pectin component. Pectin is a soluble fiber, which swells when it meets water. So eating apples and drinking water will make you feel full. In addition, apples are rich in fiber, which can promote gastrointestinal peristalsis and is very helpful for defecation.
How to eat?
1, eat all: because pectin exists in apple puree, if you drink apple juice from dregs or fruit puree, the effect is not great. It is best to eat whole apples and pectin to promote gastrointestinal peristalsis. Because the apple skin contains a lot of crude fiber, it is best to wash the apple skin, or buy an apple without waxing and eat it with the skin.
2, apple salad: cut the apple into small squares, add yogurt or yogurt, and mix into a salad. It is recommended to choose yogurt or sugar-free or low-sugar yogurt to avoid excessive calorie intake.
3, apple apricot peach juice: peel the apples and apricots and remove the seeds, put them in a blender and add boiling water to make juice. Remember to eat with puree to get rich pectin!
Second, sweet potato:
Sweet potato was a civilian food in the early days, and times have changed. Now sweet potato is a very popular high-grade health food, and sweet potato porridge and steamed sweet potato are very popular.
Sweet potato is rich in nutrition. Sweet potato has a high dietary fiber content, and regular consumption can stimulate gastrointestinal peristalsis. In addition, sweet potato is rich in oligosaccharides, which is beneficial to the growth of probiotics and the health care of large intestine. The water-soluble fiber contained in it can keep the elasticity and patency of blood vessels, which is helpful to prevent arteriosclerosis and lower cholesterol.
Reminder: 100 gram of small sweet potato is about half a bowl of white rice or two pieces of toast. If people are currently implementing a weight control plan, it is recommended to change the dinner to white rice. Honey sweet potato or sweet potato soup is high in calories and should be avoided as much as possible.
How to eat?
1, Steamed Sweet Potato: If you want to eat sweet potato to increase gastrointestinal peristalsis and make your waistline smaller, it is recommended to cook it by steaming. Wipe the skin with a brush and cook it in an electric rice cooker. Eating it together with the skin will enrich the fiber and stimulate gastrointestinal peristalsis best.
2. Baked sweet potato: If you don't like the taste of steamed sweet potato, you can also bake it. The most convenient way is to put it in the oven and bake it slowly. You can also bake it with the skin.
3, sweet potato porridge: You can also add some water to white rice to make sweet potato porridge, which is very healthy.
4. Sweet potato milk: After peeling the sweet potato, steam it with a rice cooker, add milk and fructose to make a pulp, which is delicious sweet potato milk. Remember to eat sweet potato residue together to eat fiber.
Third, oats:
Everyone's impression of oats is just to lower cholesterol. In fact, oats are rich in fiber and water-soluble fiber, which is very helpful for defecation. At the same time, it can also reduce calorie intake, delay the emptying time of gastrointestinal tract, easily produce satiety, shorten the retention time of stool in large intestine, and avoid intestinal absorption of residual toxins.
How to eat?
1. Oatmeal porridge: You can buy oatmeal processed in the market and add semi-sugar hot soybean milk to brew it directly, which is delicious; Or buy raw oatmeal, add water and your favorite seasoning and cook it into oatmeal.
2, oatmeal white rice: you can add it to the white rice you usually eat and cook it together into oatmeal rice. Remember to add more water to the inner pot so that the taste will not be too hard.
3. Oat drink: At present, there are oat drinks made of canned oats on the market. Try to buy sugar-free ones to avoid excessive calorie intake.
4. guava:
Guava used to be common only in winter, but now it can be eaten almost all year round after the variety improvement. Guava is rich in dietary fiber, and regular consumption can promote defecation. Guava peel is rich in nutrition, so it is recommended not to peel guava. If you are worried about pesticide residues, you can put it in clean water for about 10 minutes, and then rinse it with running water.
How to eat?
After washing, eat the whole skin together, and then you can eat rich dietary fiber to promote defecation. Because guava seeds are hard, difficult to digest and easy to cause constipation, people with constipation symptoms should avoid eating them together.
Five, mushrooms:
There are a lot of crude fiber and water-soluble fiber in mushrooms, which can promote intestinal peristalsis, increase the amount of defecation, and the calories are quite low, which is very helpful to reduce the waist circumference. In particular, the mushroom stalk is a kind of diversified fiber with high content, which contains polysaccharide and mineral zinc, which is helpful to anti-tumor and enhance immunity, and is a good food.
Reminder: mushroom stems belong to Goplin food, and it is recommended that patients with gout or high uric acid avoid eating them. In fact, it's not just mushrooms, as long as there is a lot of dietary fiber in mushrooms, such as Flammulina velutipes and Pleurotus eryngii sold in hot pot. Or fungi contain a lot of water-soluble fiber but the content of purine is very low.
How to eat?
1, mushroom sparerib soup: Generally, soak the mushrooms in water first, and then add the ribs with some lean meat.
2, halogen Flammulina velutipes: You can cook Flammulina velutipes with halogen, because Flammulina velutipes will not absorb oil, so you don't have to worry about bringing meat with halogen and eating a lot of oil.
3, cold black fungus: black fungus cut into strips, add boiling water to scald, scald the fungus in ice water to increase crispness, then remove it, add Japanese style sauce and mix well, then put it into the taste.
You can lose weight easily if you adjust your diet. Do you have any reason not to be moved?
Six, bamboo shoots:
Bamboo shoots contain a lot of crude fiber, which can stimulate gastrointestinal peristalsis, help digestion and make people feel full easily. Bamboo shoots are low-calorie vegetables, and they won't get fat if they eat too much. The two advantages of bamboo shoots, high fiber and low calorie, have fully attracted the favor of many over-nourished modern people, especially in hot summer, whether it is cold bamboo shoots, bamboo shoots soup or halogen bamboo shoots, they are very suitable.
How to eat?
1. Bamboo shoot sparerib soup: Wash bamboo shoots and cut into pieces, add ribs and cook with some lean meat. They are rich in calcium and high fiber, so they are delicious and refreshing.
2. Cold bamboo shoots: cut bamboo shoots into small pieces, cook them in hot water, then take them out, soak them in ice water and put them in the refrigerator. When you want to eat them, soak them in your favorite seasoning, such as soy sauce. It is not recommended to mix them in mayonnaise sauce because the calories in mayonnaise sauce are too high.
3, halogen bamboo shoots: bamboo shoots cut into pieces, marinated in halogen soup, low calorie and high fiber.
Seven, celery:
Celery, known as "medicine in the kitchen" and "medicinal celery", contains most plant fibers that are insoluble in water, so it is easy to make people feel full and help promote gastrointestinal peristalsis. Scientists also found that celery is rich in water and fiber, and contains a chemical that can accelerate the decomposition and disappearance of fat. So celery is still a good product to lose weight.
Most people usually only take celery stalks when cooking celery, and the leaves are discarded. In fact, celery leaves contain a lot of vitamins and minerals, as well as a lot of fiber. After chopping, sprinkle some as a seasoning when cooking clear soup, which can replace coriander. Celery stems contain the most abundant fiber. Eating it can increase the amount of defecation and make defecation smoother. However, it should be specially reminded that patients with kidney disease should avoid eating celery or drinking celery juice raw to avoid excessive intake of potassium ions.
How to eat?
1, celery stalk: Wash the celery stalk and eat it directly. If it doesn't taste good, you can dip it in oil and vinegar to taste.
2, celery fried shredded pork: celery handle with shredded pork stir-fried, sweet and delicious.
3, celery apple juice: celery and apples add some water to the blender, remember to eat fiber together with fruit residue!
2. Effective weight loss exercise
First, aerobic exercise.
Aerobics practice is easy to maintain a fixed training regardless of the weather and location. We can choose an aerobics we like, such as boxing or Latin aerobics. With the rhythm, full-body exercise can bring us a good weight loss effect. Moreover, regular aerobics can also train our cardiopulmonary function, make our bodies more flexible and shape a perfect body shape.
Second, riding training
Spinning is one of the most popular sports in the gym. We can wear headphones, listen to rhythmic music, and do pedaling quickly, and soon we will be sweating and the heat of our bodies will be burned away. If you don't like indoor sports, you can also choose a suitable mountain bike to ride in the suburbs and relax.
Third, let's go.
If you think running is too much for you, it's hard to stick to it. Walking is the best way to lose weight. Its exercise intensity is very moderate, suitable for people of all ages to practice. If you insist on walking a fixed number of meters every day, you can get a good slimming effect in a short time. Changing the walking speed properly can also strengthen the blood circulation of the body.
Fourth, jump rope.
Skipping rope is also a very convenient and effective exercise to lose weight, and we only need a small space to complete this training. Many professional athletes have been insisting on this sport because it can train the muscles of the whole body very effectively. When practicing skipping rope, we should pay attention to keeping breathing frequency to achieve the best fat burning effect.