Oats. The content of protein and soluble dietary fiber in oats is much higher than that in other cereals, especially-glucan, which is the symbolic component of oats. Compared with other cereals, oats have the characteristics of slow digestion, easy satiety, low glycemic index and low hypoglycemia load. It is absolutely necessary for people who want to lose weight. And oatmeal tastes good, and yogurt with oatmeal is also delicious!
2, purple potato is simply the savior of the sweet party diet. Steamed purple potato is not only sweet and waxy, but also low in calories. 200g of rice has about 240 calories, while 200g of purple potato has only 140 calories.
Sweet potato is not recommended, the calories are relatively high, and there are 200 calories in 200g. In fact, the most fundamental reason is that I think sweet potatoes are too watery and not delicious. ...
It is recommended that you peel and slice the purple potato, put it directly into the rice cooker, and then add about a quarter of the weight of the purple potato to steam it, without separating it. This is done because it takes a long time to do it right away. In addition, if it is steamed and put directly in a bowl, it will feel like a staple food. ...
3, coarse grains can lose weight, mainly because coarse grains are rich in dietary fiber. Take corn as an example, its cellulose is 4- 10 times higher than polished rice and refined flour. Dietary fiber can help intestinal peristalsis, better digest food and hinder the absorption of nutrients. Moreover, there is not a lot of energy and fat in dietary fiber, but it can promote the dissolution of fat and play a role in reducing weight and blood fat. Corn is a very good diet food, because corn is a crude fiber food with little calories. Eating corn can promote gastrointestinal peristalsis and help digestion. This is a very simple way to eat corn. Peel the corn and remove its whiskers, then clean it and cook it directly in clear water until it is cooked. Stewed ribs with corn. The corn is peeled and bearded, then washed and cut into sections. Wash the ribs, scald them with boiling water, and then wash them again directly. Then stew the ribs and corn in a pot until they are all cooked, and then add the seasoning.
4. The mechanism that coarse grains can lose weight: dietary fiber hinders nutrient absorption. In the food of gastrointestinal tract, dietary fiber absorbs a lot of nutrients while absorbing water, which hinders the absorption of nutrients. In addition, the indigestible substances in dietary fiber are often the carbon sources needed for the mass reproduction of anaerobic organisms. The proliferation of bacteria in the intestine can stimulate intestinal peristalsis and reduce the digestion and absorption ability of nutrients in the intestine. Can't or seldom get energy from it: people mainly get dietary fiber from plant-derived foods such as fruits, vegetables and grains, and digestible plant fiber contains very low energy. Therefore, people get little energy from it. Although crude fiber is rich in energy, because there is no cellulolytic enzyme in human body, it is impossible to decompose crude fiber and obtain energy from it. Promote gastrointestinal peristalsis: the water-holding capacity of dietary fiber has sponge function, which can adjust the absorption function of glucose and fat in intestinal wall, promote fat decomposition and accelerate gastrointestinal peristalsis, and has obvious lipid-lowering effect.
5. Eat coarse grains step by step. A sudden increase or decrease in the intake of coarse grains will cause intestinal reactions. For people who usually focus on meat, in order to help the intestines adapt and increase the intake of coarse grains, it is necessary to step by step and not rush. Eat coarse grains with meat dishes. When we cook food every day, we should not only consider our own tastes and hobbies, but also consider the combination of meat and vegetables and a balanced diet. The daily intake of coarse grains should be 30 ~ 60 grams, but it should also be adjusted according to personal conditions. Drink plenty of water after eating coarse grains. Coarse grains contain more dietary fiber and need enough water to ensure the normal digestion of gastrointestinal tract. So, if you eat coarse grain products with less water content, such as mixed bean rice, corncob and so on. You should drink more water.
6. Old people and children should be made of coarse grains. Old people and children with underdeveloped digestive system, because of weak digestion and absorption function, eating too much coarse grains will increase the burden on the stomach and hinder the absorption and utilization of other nutrients. For this kind of people, in addition to choosing digestible coarse grains such as millet and rhubarb rice, and appropriately reducing the amount of coarse grains, we can also improve the absorption rate by improving cooking methods, such as cooking porridge soft and sticky and grinding coarse grains. However, it should be reminded that for diabetic patients, the softer the porridge, the faster the postprandial blood sugar rises.
7. Eating coarse grains in moderation is beneficial to the human body and worth promoting. However, everything has its two sides, and coarse grains also have its disadvantages: eating too much will reduce immunity. Because coarse grains contain more cellulose and phytic acid, the daily intake of cellulose exceeds 50g. Long-term consumption will hinder people from supplementing protein, reduce the utilization rate of fat, damage the functions of bones, heart, blood and other organs, reduce human immunity and even affect fertility. In addition, the phytic acid content in buckwheat, oats and corn is high, which will hinder the absorption of calcium, iron, zinc and phosphorus and affect the metabolic balance of minerals in the intestine. Therefore, it is necessary to increase the intake of these minerals when eating coarse grains. The high cellulose content in coarse grains is harmful to adolescent girls, because the cholesterol in food will be excreted in the intestine with the fiber in coarse grains. The decrease of cholesterol absorption will lead to the decrease of female hormone synthesis and affect the development of reproductive organs such as uterus.