1, oatmeal

Oatmeal porridge is a kind of nutritious and digestible porridge. Oats are rich in linoleic acid, which plays an auxiliary role in fatty liver, diabetes, edema and constipation. Lowering cholesterol, nourishing the stomach and strengthening the physical strength of the elderly are of great benefit to diabetic patients.

Step 2 cook sweet potatoes

According to the determination, the calorie per 100g sweet potato is 99 calories. The calorie of white rice is 1 15 calories/100g. Sweet potatoes have lower calories than rice. In addition, the fat content of sweet potato is only 0.2g, which is 1/4 of that of rice. Moreover, sweet potatoes also contain balanced nutrients. Such as vitamins A, B, C, cellulose and potassium, iron, copper and other trace elements 10, in which cellulose has a good effect of stimulating intestinal peristalsis and promoting smooth excretion. Of course, sweet potatoes also belong to carbohydrates. If you eat sweet potatoes a day, you should deduct the corresponding staple food. For friends who lose weight. Eating a meal every day with sweet potatoes instead of staple food is also a good way to lose weight. Please click to enter a picture description.

Step 3 cook potatoes

Many people think that potatoes are starchy food, which leads to obesity. In fact, the starch in potatoes is mostly resistant starch, which has the function of losing weight. But pay attention to the cooking method of potatoes, avoid frying, cook by boiling, and put less seasoning.

4. Black beans and brown rice

Brown rice is the caryopsis of rice after rice husk is removed from the outer protective layer. The rice grains with complete inner protective layer (pericarp, seed coat and nucellar layer) have rough taste and dense texture because of more crude fiber and bran wax in the inner protective layer, which requires time to cook, but its slimming effect is remarkable.

Compared with ordinary refined white rice, brown rice is rich in vitamins, minerals and dietary fiber, and is regarded as green and healthy food.

However, the outer tissue retained in brown rice has high nutritional value, whether it is weight loss or beauty. Brown rice is rich in dietary fiber, which can accelerate intestinal peristalsis, feel full and promote cholesterol excretion. It is a good choice to replace polished rice.