First, the staple food category:
sweet potato
Some people have done experiments to let pregnant women supplement enough sweet potatoes during pregnancy. The first defecation time of pregnant women who eat sweet potatoes is shorter and smoother than that of pregnant women who don't eat sweet potatoes.
Sweet potato is rich in dietary fiber and has a strong satiety. Simple processing, roasting, steaming and boiling are all complete foods without additives.
The calorie of steamed bread is 100 g 223 calories. Although sweet potato is sweet, its calories are much lower than those of steamed bread,100g 102 calories.
Therefore, sweet potatoes are characterized by strong satiety, low calorie and simple defecation.
potato
The satiety of potatoes is much stronger than that of steamed bread, rice and noodles. 100 grams of rice has 1 16 calories, while 100 grams of potatoes has only 77 calories. Potatoes are the staple food, and eating potatoes is lower in calories than eating rice.
Potatoes can be steamed, baked, etc. No additional heating is needed, and the production is simple.
Chinese yam
Yam has 57 calories per100g, which is lower than sweet potato and potato. Eat with vegetables when steaming, the calories are lower than steamed bread and rice, and the feeling of fullness is stronger.
Yam has the function of invigorating qi, and the body is full of qi and blood, so it can lose weight. It is very suitable for patients with hypertension and diabetes.
Second, fungi
edible white fungus
The calorie of sugar-free tremella soup is 100g10 calories, and the calorie of a large bowl of 300g is only 30 calories, which is comparable to boiled water. Tremella soup is sticky, and you will feel full after drinking a bowl, so don't worry about getting fat.
If you want to eat sweet tremella soup, you can put honey. A large bowl of honey tremella soup is 300 grams, with about 90 calories.
Third, vegetables.
pumpkin
Pumpkins with chestnut noodles are very sweet when steamed. Cleaning the epidermis and removing seeds can be steamed, which is very convenient and fast. It tastes sweet, but the calories are extremely low. This round and small chestnut pumpkin skin is also delicious, dark green and nutritious. The effect of pumpkin on weight loss and satiety was introduced in my previous answer.
Third, fruit.
The lowest calories in fruits are tomatoes, strawberries, pineapples and papayas. They all have lower calories than apples.
It is better to eat more fruits every day, but if you know which calories are the lowest, you can know fairly well and eat more low-calorie ones.
Diet is very important in losing weight. If you consume too many calories, it is impossible to try to consume them by exercise. A piece of braised pork is about 160 calories, which can only be consumed by walking for 35 minutes. Knowing that these low-calorie, satiety foods can help you lose weight, and with other weight loss methods, you can get twice the result with half the effort.
What is naive in summer is the season when everyone calls for losing weight! The girls around me are thinner than each other, but they dare not eat more, for fear of gaining a pound or two one day. However, losing weight is really good. Go to the mall to try on clothes, everything looks good, and there is less meat on your stomach, so it is much easier to walk!
In fact, there are many foods suitable for weight loss in the vegetable market, so that you can lose weight quickly without being hungry. In many people's diets, konjac is the most eaten except sweet potato and corn.
Edible efficacy of konjac
① Konjac bean curd is a new type of health food, which can be cooked alone or fried with other dishes, and has a refreshing and delicious taste. Konjac tofu can reduce the accumulation of cholesterol in the body, which is of great significance for the prevention and treatment of hypertension and arteriosclerosis. It also has the effect of detoxifying and beautifying, and is a scavenger of the intestines.
(2) Amorphophallus konjac contains a lot of mannose anhydride, vitamins, plant fiber and a certain amount of mucin, which has peculiar health care function and medical function and is praised as "magic food". If you want to be thin, eat konjac; If you want to have a good stomach, you still have to eat konjac.
| Spicy konjac block |
Author Lin
material
Ingredients: 400 grams of konjac, 60 grams of snail pepper and 30 grams of red pepper.
Accessories: 3 pickled peppers, 3 cloves of garlic, onion 15g, ginger 15g.
working methods
1. material
2. Konjac slices
3. Cook in a cold water pot for a few minutes.
4. Rinse it with clean water after taking it out. If it tastes alkaline, cook it again and rinse it until the water is brown.
5. Chop the snail pepper, red pepper, pickled pepper and garlic, shred the ginger, and cut the onion into sections with an oblique knife.
6. Heat wok oil, add onion, ginger and garlic and stir fry.
7. Add pickled peppers and stir fry, then pour pickled pepper water and continue to stir fry until fragrant.
8. Add pepper and mix well.
9. Add red pepper and mix well.
10. Continue to stir-fry the konjac slices, add appropriate amount of salt, and stir-fry to taste.
Cooking tips
1. Some konjac are extremely alkaline and need to be boiled and washed repeatedly.
2, like to eat spicy, so put snail pepper, friends who don't like it can be replaced by ordinary green pepper.
3, pickled peppers are essential, and taste improvement is very important.
This question should be looked at separately: why do you say that? 1. Foods that can reduce fat absorption 2. How to use these foods to lose weight on various green leafy vegetables, beans and kelp?
Enjoy it!
Foods with large volume, low calories and strong satiety are beneficial to lose weight.
1, staple food
Konjac contains a lot of mannose anhydride, vitamins, plant fiber and a certain amount of mucin. Mucin can reduce the accumulation of cholesterol in the body. Konjac has a strong sense of fullness, and there is a saying that "if you want to eat konjac thin", you can't exceed 80g at a time.
Step 2: vegetables
Green leafy vegetables, such as moss, rape, celery, leek, etc., have low calories in cold salad, which can also increase intestinal peristalsis and stool volume, and the weight loss effect is quite good.
3. Fungi
Auricularia auricula, oil absorption effect is quite good. Usually stewed pork ribs soup is oily. Add a potato yam or oil, add a handful of black fungus sparerib soup and it will immediately become oil-free. It can be seen that auricularia auricula absorbs oil.
Pay attention to health when losing weight, don't just eat the above foods, otherwise people will lose their health even if they lose weight.
It's really not difficult to lose weight. In this month, I lost nearly 20 Jin. To put it bluntly, healthy weight loss means sticking to it and celebrating your rebirth. It's really simple to share what I actually did every day for a month.
1. Go to bed early and get up early. Go to bed before 1 1 and get up at 7 o'clock.
2. Insist on having breakfast before 9 o'clock every day. This month, besides red bean glutinous rice porridge, it is mung bean glutinous rice porridge.
Because I am an office worker, I either order salad or eat half of the staple food at noon, and only eat chicken, especially chicken breast. For half a month, I have been eating chicken breast with vegetables and fruits. It tastes good like a rabbit.
4, the total amount of walking every day 10 km or more (plus occasional mountain climbing, not high), so that the body can adapt.
5. Drink water, if you have nothing to do, and drink slowly.
6. There are entertainment, dating, remembering what you want, persisting and not indulging.
30 days, from 160 to 142 now, there is no water, welcome * * * encouragement [laughs].
I'm afraid no food has such a magical effect.
Any food contains their calories and sugar to some extent. To put it bluntly, it will give people energy. However, if you want to say "good for losing weight" food, you may find some. For example, the energy given is not high, but we need to digest them even more than they give us. If they eat them, they will give us some energy. If they still feel full, they don't want to eat any other extra food. We usually give them a nice name "negative energy food".
So what are these "negative energy" foods?
Vegetables are the most typical. Vegetables are generally low-fat, low-calorie, low-sugar foods, and they are rich in dietary fiber that the human body can't digest, which can hinder the digestion speed, slow down the gastric emptying speed, improve the feeling of fullness, not only eat enough, but also have less calories and rich nutrition. Friends who lose weight should eat quickly. It can be found that China's vegetable intake is generally insufficient, and few people can reach a catty of vegetables every day.
In addition, why didn't the fruit add negative energy? Fruits are also negative energy, similar to vegetables, low in fat and heat, and rich in dietary fiber, but it is wrong to have a high sugar content. The sugar content in fruit is about 7~28%, which belongs to the food with high sugar content, and we also know in our hearts that if we consume too much sugar, it may eventually be hoarded as fat. Eat three meals normally. If you eat too much fruit, you will gain weight. Eating too much sugar is not good for blood sugar, so the dietary guidelines do not explicitly limit the intake of vegetables, but clearly say: fruit should be eaten at most half a catty a day.
Whole grain food is not very low in calories, but it is rich in dietary fiber and a good choice to replace staple food. Dietary fiber also has the characteristics of slowing down the absorption of glucose, fat and cholesterol, so it can stabilize blood sugar and blood lipid and reduce the absorption of fat and sugar. Most of the staple foods we usually eat are "flour rice" and "flour rice". After careful processing, dietary fiber loss is serious, starch content is high, sugar rises rapidly, and calories are high, which makes it easier to gain weight. If you mix whole grains with flour and rice, or replace flour and rice, it will be very beneficial to lose weight.
In addition, it is suggested that coarse grains and miscellaneous beans can also be matched with flour and rice, such as corn, yam, potato, sweet potato, mung bean, broad bean, coix seed, millet, brown rice and oats. These foods are helpful in inhibiting fat absorption.
Nuts are lower in calories and fat. Are high in calories and fat, why is it helpful to lose weight? Because they are rich in dietary fiber, rough and difficult to digest, they need to consume a lot of calories to digest, and can also help control fat intake. In addition, nuts have a great advantage: their oil is high-quality oil and contains a lot of unsaturated fatty acids. These unsaturated fatty acids can accelerate the metabolism of cholesterol in the blood and make our blood vessels cleaner. Moreover, these high-quality oils can improve our satiety and prevent us from taking in extra calories. For hungry people, they are good food between meals. These unsaturated fatty acids are also different from saturated fats (fats and fats in greasy foods), and they are not easily converted into fat accumulation. So eating nuts properly is also beneficial to lose weight.
Poultry meat and fish and shrimp meat are generally low in calories and less in fat than livestock meat, while protein is still rich. When we lose weight, we can appropriately reduce the intake of some animal meat (it is best to eat some animal meat because it can provide more heme iron to prevent anemia), increase the intake of some fish, shrimp and poultry, and reduce the intake of calories. It is impossible for us not to supplement animal food, because animal food can provide rich protein and cholesterol, which are also essential elements for human body.
If food can really "suck away fat", why is it so painful for us to lose weight? Not only can food not actively "suck away" fat, but basically all foods have calories. If we eat too many calories, we will get fat easily. Think about it, except boiled water, it seems that there is really no food with 0 calories. However, when we lose weight, we can choose some so-called "negative calorie" foods. Of course, these foods are not negative in calories, but because they are low in calories and we are not so easy to digest. It takes time and more calories to digest them. As a result, the heat absorbed is not as good as the heat used for digestion. These foods are naturally familiar vegetables, and coarse grains can be counted if eaten properly.
When we lose weight, we can really increase the intake ratio of vegetables and whole grains. They provide appropriate calories, and basically won't let us consume too many calories. Moreover, they are rich in dietary fiber, which can delay digestion, improve satiety and avoid letting us consume too many extra calories. Many foods are labeled as "negative food". Besides vegetables and coarse grains, foods rich in fat, such as nuts and lean meat, are also labeled. In fact, as long as we eat all kinds of food in moderation, but not in excess, balance nutrition and control the total calorie intake, we can finally achieve the goal of losing weight. For example, the so-called nuts recommended in the dietary guidelines are within 10g per day, which is probably a handful. This nut can't provide much heat, so we won't accumulate heat. However, if we eat melon seeds all afternoon like Chinese New Year, even if we have the title of negative card food, it will not help us lose weight. For example, lean meat, in fact, eating lean meat properly will not consume high calories, but if you open the door to eat meat, how can you say that the calories of meat are always higher than those of vegetables, and eventually you may consume too much fat and calories, but you will gain weight.
In fact, there is only one hard condition to lose weight: the calories absorbed are less than the calories consumed. If the energy can reach a negative balance, our body will start to break down more fat to achieve the purpose of losing weight. We should consider scientifically planning the food we eat within a reasonable calorie range. In this range, we don't have to eat all low-calorie foods. These foods may lack fat and protein, which is difficult to meet the needs of the brain, but it is easy to overeat suddenly. Just like packing baskets, we can pack all kinds of food. Small portions are good, but if large portions are delicious, we can also pack less, mainly for balanced nutrition and a strong sense of fullness. If you can still feel satisfied after eating, so much the better.
Having said that, many friends have refuted it. For example, people say that foods such as bitter gourd, pumpkin and wax gourd only contain some substances that can promote fat decomposition. It has been said in the literature that even these low-calorie foods contain some active ingredients that can improve metabolism, but in fact, from a macro point of view, their effects are not obvious. When losing weight, you don't have to hope that these foods can help us accelerate the decomposition of fat. If you eat a big plate of bitter gourd, you may not be able to eat an extra piece of chocolate to control your little glutton.
Body fat exists in the body, and there is a lot of fat between abdominal cavity, subcutaneous tissue and muscle fiber. So, does food have a chance to absorb these fats and excrete them?
No matter what food you eat, it is first digested into glucose (hydrolysate of carbohydrates), amino acids (hydrolysate of protein), fatty acids (hydrolysate of fat) and other small molecular components in the gastrointestinal tract, as well as vitamins and minerals contained in food. These nutrients are absorbed by the body and play an important role in maintaining the growth, survival and health of the body. However, these nutrients cannot absorb body fat.
Of course, some people will hear that the dietary fiber rich in vegetables, fruits or some health products can absorb fat. Indeed, dietary fiber in food itself can't be digested and absorbed, but it can absorb water, fat, cholesterol and other components in the gastrointestinal tract, only absorbing the unabsorbed fat in the gastrointestinal tract, not the fat in the body, and most of the temporary absorption only delays the absorption of fat, but can't inhibit the absorption of fat.
According to the current research, the absorption rate of fat in our food for ordinary adults can be as high as 95%, and very little is excreted. Eat less meat, add a few drops of oil to fry, reduce fat absorption, and the effect is far better. Of course, vegetables, fruits and coarse grains rich in dietary fiber have a strong satiety, which is conducive to reducing calorie intake, but it has nothing to do with sucking fat.
If you want to lose weight, you should be honest and follow the method of eating less and exercising more. In diet, especially eat less sweets and sweet drinks, eat less staple food (but not no food), eat more vegetables and increase the proportion of coarse grains, so that eating less will not lead to excessive hunger. One egg a day, half a catty of milk, a small amount of lean meat and fish and shrimp to avoid malnutrition because of eating less.
Drinking tea can lose weight. Tea is the best way to lose weight and the healthiest way to lose weight! People who drink tea often live long, and Emperor Qianlong lived to be 89 years old. Drinking tea is also one of the secrets of his longevity.
Everyone has some misunderstandings about losing weight. Among the foods we usually eat, fruit is a good food to lose weight, such as apples, kiwis and bananas. Then drink plenty of water at ordinary times, which is good for discharging toxins. You can also mix some green tea in moderation to help you lose weight. While controlling your diet, you should also exercise moderately, which will make you lose weight better.